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Weekly Newsletter/Weekend Ride
Hello All,
Spring is around the corner and starting April 5th, we will begin our Thursday morning group rides once again. The ride starts at 5:40 AM sharp and leaves from the 14th St Ferry in Hoboken. We ride up River Rd and into Palisades Park and then race it home! These are our most popular rides so don’t be afraid to join them no matter what pace you’re going.
We will also be switching the track workouts to Tuesday mornings starting April 3rd to coincide with Hoboken Masters switching to Mon/Wed/Fri morning workouts.
This weekend Andrew C will be leading a group ride on Saturday leaving the 14th St Ferry at 8:00 AM. On Sunday Kristine and Lauren will be leading the ride leaving the 14th St Ferry at 9:30 AM so you can sleep in a little after your St Patty’s celebrations.
If you haven’t sent in your GC Tri Registration for 2012, please mail it to 358 6th St Apt 1L Hoboken, NJ 07030 or leave it for Andrew Shore at the Stevens Pool.
Happy Training,
Stevens Pool Hours Week of March 12
The pool will be closed this weekend for the start of Spring Break. Because of building scheduling during Spring Break, I had to change around the schedule. It is as follows:
Saturday March 10th – Pool Closed
Sunday March 11th – Pool Closed
Monday March 12th – 7:30PM-8:30PM
Tuesday March 13th – 6:00AM-7:30AM
Wednesday March 14th – 7:30PM-8:30PM
Thursday March 15th – 6:00AM-7:30AM
Friday March 16th – 6:00AM-7:30AM
Saturday March 17th – Pool Closed
Sunday March 18th – Pool Open Noon-8PM
Since the pool is closed this weekend, you can swim this evening during lap swim.
We will also be changing the practice schedule on April 1st. We will switch to Monday/Wednesday/Friday 6AM-7:30AM; and Tuesday/Thursday 8PM-9PM.
Wednesday Track
Good morning- here is tomorrow’s workout:
Warmup: Jog to track; drills on infield
Set 1: 3 x (1200-400)
Set 2: 2 x 100 (on infield)
Cool Down: Jog back to Hoboken
Pace: 1200s @ 5K, 400s @ half marathon; 100s @ sprint
Recovery: 100m walk and 100m jog after each 1200; 60s after each 400; 15s between 100s
Meet at 9th & Park at 6am or at the track for a 6:15am start. I will not be there tomorrow but Andrew will lead the workout. Please make sure you leave 9th & Park on time (~6:02) to be at the track for the 6:15am start.
Michael
Weekly Newsletter and Weekend Ride
Hello All,
This weekend we have two club rides. On Saturday, Jen will be leading the group ride leaving the 14th St Ferry in Hoboken at 8:30 AM. On Sunday Rich will be leading the group ride leaving the 14th St Ferry at 8:30 AM. There is also a group of us running Palisades Park on Saturday again. We will be meeting at the Park entrance on River Rd at 8:00 AM if you would like to join.
Don’t forget that the clocks change on Sunday morning so don’t show up an hour late!
Happy Training,
Wednesday Track
Good morning- here is tomorrow’s track workout:
Warmup: Drills on the field (high knees, butt kicks, lateral)
Set 1: 3 x (100-300-500-300-100) @ descending pace by set (10K, 5K, mile)
Set 2: 6-10 x 100 @ sprint, 15s between
Cool Down: Jog back to Hoboken
To be clear on pace, the first group of 100-300-500-300-100 in set 1 will be done at 10K pace, the second group at 5K, and the last group at mile pace. We will walk 100m between intervals and take 60s standing rest between groupings. And set 2 will be done at all-out pace. We will do between 6-10 x 100 depending on time and fatigue. Rest will be short: 15-20s between 100s.
Meet at 9th & Park at 6am or at the track for a 6:15am start. All paces are welcome and we will work with everyone to maximize individual workouts.
Michael
Weekly Newsletter
Hello All,
Thanks to Cooper’s Union for taking care of GC Tri so well last night and offering the whole gang a shot of the “Triathlete Maker!” This weekend Lauren and Kristine will be leading the group ride on Sunday leaving the 14th St Ferry at 9:30 AM. Cure Saturday’s hangover by getting in some miles out on the open road!
Start Tri and Mickey Cassu have gotten GC Tri some great discounts to the Bassman Triathlon on May 6th and the Jerseyman on May 19th. Please contact him directly at mickey@start-tri.com and let him know you are a GC Tri member to get the discounted rate.
Also, GC Tri has gotten together one team for the River to Sea Relay (http://oymp.net/r2c/R2C17Welcome.pdf) and is looking to create a second. If you are interested, please contact Nicci at and she will coordinate with you.
Happy Training,