Tag: bike

Tuesday Track or Ride

Choices make everything better. Tomorrow you have two of them for your group workout. Mike Frank will be leading a bike from 14th st Ferry at 540am SHARP. If you show up late then peddle your butt up river road and catch-up.

There will also be a track workout tomorrow. Details below.

I know we had a lot of people racing this weekend so tomorrow’s workout is meant to flush the muscles so we can keep going hard.

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 10K pace, 60s rest
Set 2: 100-200-300-400-300-200-100 @ slightly slower than 5K pace (15s rest between, 60s after set)
Set 3: 2×800 @ 10K pace; 200m jog between

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Weekend Ride

Ride leaves Saturday from 14th st ferry at 730am. Get out there and go long. Should be a beautiful morning.

Tuesday Ride Or Tuesday Track

We are on for tomorrow’s ride – weather looks like it will hold out.

Meet at 5:40am at the 14th St Ferry for a 5:45am sharp departure.

Distance- Approx 20 miles including 3-5 hill repeats in the park.

Thanks!
Nicole

–OR–

Hi everyone- here is tomorrow’s track workout:

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 5K pace, 60s rest
Set 2: 8×200 @ sprint pace, 30s rest between, 60s after set
Set 3: 1 x1600 @ mile pace, 60s rest
Set 4: 8×100 @ sprint pace, 15s rest between
Cool Down: Jog back to Hoboken

We are utilizing three different paces so I want to be clear about what they mean:
5K pace: fast but a pace you can hold over 3 miles; slower than mile pace, but faster than a pace for a 10K.
Mile pace: slower than a sprint, not holding back too much but sustainable over a mile.
Sprint pace: this is all-out, not holding back any more than necessary to complete the workout.

Meet at 9th & Park at 6:00am or at the track for a 6:15am start. There will also be an alternate time for the workout on Wednesday night at 6:30pm at the track.

–Michael

Thursday Morning Ride

Hi All,

As long as it isn’t pouring I will be out there leading the ride leaving at 5:40 tomorrow morning from the 14th St Ferry in Hoboken.

Happy Training,

GC Tri
www.gctri.org

Tuesday Ride

Although its supposed to be 90% rain, we will still try for the ride tomorrow morning.

Meet at: 14th St Ferry – 5:40am for a 5:45am sharp departure. Weather dependent.

Thanks!
Nicole

Weekly Newsletter/Weekend Ride

Hello All,

Hello All,

Good luck to anyone who is racing this weekend. I know we have several GC Tri members heading down south to compete in the JS Multisport Kick Off event so please send in your results!

This Saturday Nicole and Kristine will be leading a group ride leaving the 14th St Ferry in Hoboken at 7:00 AM. On Sunday Mike will be leading a group ride leaving the 14th St Ferry in Hoboken at 8:00 AM.

If you haven’t sent in your 2011 GC Tri Registration in, please do so now as the registration is attached. GC Tri still has several hats and visors left for sale as well so please email us if you are interested in racing in style. They’re only $20! And lastly don’t forget to put your races in our web site so everyone knows who in the club is racing where. Fill out the form “Who’s Racing” from our web site www.gctri.org.

Happy Training,
This weekend we have an early start on Saturday morning. We will be meeting at 6:30 AM at the 14th St Ferry in Hoboken. If you are interested in starting later and want some friends, feel free to post to the Yahoo Group. On Sunday, Nicci will be leading a group ride leaving the 14th St Ferry at 8:00 AM.

Happy Training,