Given the recent bad luck with flats, I thought it would be appropriate to post a video by Expert Village, showing how to fix flats.
Thursday Track Workout
MEET: 7:30pm @ 11th and Park ———— ——— ——— ——— ——— —– WARM-UP: Jog to track, stretch, strides MAIN SET: 12 x 400 on 100 active recovery. The 100 active recovery is a slow shuffle. Leave for the next 100 when clock hits 60-seconds. 1-4 = 5K pace 5-8 = 1-mile pace 9-12 = Sprint …
Thursday Bike Ride
Thursday morning bike ride leaving 14th st ferry at 540am for some hill repeats (4-6) and a time trial on the way home. Rain in the forecast? Suck it up and get out. Happy Training.
Tuesday Bike Ride
Hey all, Same routine as usual tomorrow.. Departing at 5:40 am from the 14th st ferry. Warmup: Ride up River Rd to Palisades Park Main Set 1: Hill Repeats (4x, 5x or 6x) Main Set 2: Time Trial Effort Ride down River Rd to Weehawken Ferry Cool Down: Weehawken Ferry to Hoboken See you then, JD
Tuesday Morning Track Workout
Hi everyone, Here is tomorrow’s track workout. See you there. Warmup: Jog to track, 1 lap striders Set 1: 400-800-1200-1200-800-400 @ 5K pace, 100m jog b/w intervals. Set 2: 2 x 100 @ sprint pace Cool down: Jog back to Hoboken I am only including a short recovery between intervals this week in order to push stamina. If …
Weekly Newsletter
Hello All, Congrats to every one who swam the Nav-E-Sink or Swim this past Sunday. Congrats also to Pedro for finishing his first Ironman 2 weekends ago at Ironman Lanzarote in the Canary Islands! This weekend Andrew C and Michael will be leading a group ride on Saturday leaving the 14th St Ferry in Hoboken …