PM Ride - TT workout
* Did the County Line Group ride - rode my TT bike. I sat in for majority of ride but did a few 60-90 sec efforts. Felt really good.
Ride time = 1:35 / 35miles
Showing posts with label group ride. Show all posts
Showing posts with label group ride. Show all posts
Monday, May 3, 2010
Wednesday, April 28, 2010
Tuesday, April 20, 2010
Wednesday, April 7, 2010
4.6.10
PM - Group Ride
* Did about 45 min WU ez spin then caught on to the CL Group ride. Pace was steady up to the bridge then I put in a little acceleration going up the bridge. About 4-5 of us got a gap and then ended up with only me and a guy named Ben sitting off the front. We decided to keep going and ended up staying away for whole ride. Never got caught! I had wanted to get in a good hard ride - with some sustained efforts, so this worked out perfect.
Total ride time = 2hr 15min / ~45miles
* Did about 45 min WU ez spin then caught on to the CL Group ride. Pace was steady up to the bridge then I put in a little acceleration going up the bridge. About 4-5 of us got a gap and then ended up with only me and a guy named Ben sitting off the front. We decided to keep going and ended up staying away for whole ride. Never got caught! I had wanted to get in a good hard ride - with some sustained efforts, so this worked out perfect.
Total ride time = 2hr 15min / ~45miles
Monday, March 22, 2010
3.20.10
Saturday A.M. - did about 45 min up front and then caught on to the Lodge group ride. Had fun and put a bunch of super hard efforts. Radd was there and riding really strong. Got away at the bridge and held it all the way back to Ponte Vedra. Good strong efforts.
3.18.10
* Thursday night Group Ride *
Did the county line group ride - I tried to not work quite as hard as I did on Tuesday. Just had fun and put in a few good efforts.
Total ride time was around 1:30.
Did the county line group ride - I tried to not work quite as hard as I did on Tuesday. Just had fun and put in a few good efforts.
Total ride time was around 1:30.
Wednesday, March 17, 2010
3.16.10
* County Line Group Ride -
Stoked to finally be able to actually do a fast group ride AFTER work! It was a great ride last night - a little chilly starting off, but the speed picked up quick so I was working hard within a few minutes. We only got to do the 1st spoke and the third spoke in Nocatee. Speeds stayed constant around 25-27 mph with a few spikes toward 30 along the way. A couple of guys from Indiana University were in town on spring break and were killing it!
Total ride time was right around 1:25 for about 30 miles.
Stoked to finally be able to actually do a fast group ride AFTER work! It was a great ride last night - a little chilly starting off, but the speed picked up quick so I was working hard within a few minutes. We only got to do the 1st spoke and the third spoke in Nocatee. Speeds stayed constant around 25-27 mph with a few spikes toward 30 along the way. A couple of guys from Indiana University were in town on spring break and were killing it!
Total ride time was right around 1:25 for about 30 miles.
Monday, March 15, 2010
3.13.10
Road ride - did about an hour up front ez with Saswata and Brett Snyder, then hooked on to the Lodge group ride. Did some work on the front (probably more than I intended to). Super windy in just about every part of Nocatee. Then headed down A1A to the Gate Station to refuel and head back. Still had some gusty cross/head winds. Then spun down to Atlantic Beach and back home to round out at 4hrs 15minutes - 83 miles.
Good ride!
Good ride!
Tuesday, September 15, 2009
9.15.09
a.m. - Swim at Brooks
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
9.12.09
a.m. - Group ride + t-run
* Did 3 hrs with small group - mainly tri guys - cool new route - rode out at 6:30 with DocLuv and did one Roscoe Loop and then back over to the Blvd and met up with group. Then we headed out through Nocatee and went out spoke 2 to US1 and then went north a little bit to RaceTrack Rd. From there we rode down to Russell Sampson to St. Johns Pkwy and looped through there back to RaceTrack and then to US1 to Nocatee and back home. Total miles were about 60 miles with total time right at 3hrs. then did 30min t-run ez pace.
Ride time = 3hrs
Run time = 30min
* Did 3 hrs with small group - mainly tri guys - cool new route - rode out at 6:30 with DocLuv and did one Roscoe Loop and then back over to the Blvd and met up with group. Then we headed out through Nocatee and went out spoke 2 to US1 and then went north a little bit to RaceTrack Rd. From there we rode down to Russell Sampson to St. Johns Pkwy and looped through there back to RaceTrack and then to US1 to Nocatee and back home. Total miles were about 60 miles with total time right at 3hrs. then did 30min t-run ez pace.
Ride time = 3hrs
Run time = 30min
Thursday, September 10, 2009
9.7.09
AM - Group *RECOVERY* Ride
* Rode about 44 miles EZ pace (19-22 mph) with Lodge group - total time about 2hrs 15min
No efforts / just cruised through Nocatee to SR210 out to Russell Samspson Rd to Racetrack Rd to US-1 back through Nocatee.
2:15 total ride time
* Rode about 44 miles EZ pace (19-22 mph) with Lodge group - total time about 2hrs 15min
No efforts / just cruised through Nocatee to SR210 out to Russell Samspson Rd to Racetrack Rd to US-1 back through Nocatee.
2:15 total ride time
Thursday, September 3, 2009
9.3.09
AM - Swim at Brooks
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.
Total time ~ 40 min
PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.
Total time ~ 40 min
PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.
Friday, August 28, 2009
8.27.09
PM - Group Ride
* County Line Ride - had a good ride, was a little windy in some places. I tried to do a bunch of work up on the front and Radd and I threw in a couple of attacks here and there (nothing really stuck)......... total ride time about 1:40 / 34miles
* County Line Ride - had a good ride, was a little windy in some places. I tried to do a bunch of work up on the front and Radd and I threw in a couple of attacks here and there (nothing really stuck)......... total ride time about 1:40 / 34miles
Thursday, August 20, 2009
8.20.09
AM - Swim at Brooks
* Did 200 WU (100 ez / 100 kick) then did 2x1000 - 1 set at t-pace; 1 set with paddles / bouy. Times not that important - just used this to keep up my stroke. Felt good in the water. Might try to get in an open water swim tomorrow (Friday)
PM - Group ride - Countly Line Ride
* Did County Line ride - got DRENCHED within 5min of starting ride, but had good ride after it stopped raining - did 3 intervals (about 90 sec each at high intensity) just to shake up the group and to test my legs. 27 - 30 mph felt pretty easy. I didn't push it into the redzone at all - just kept it steady and then would drop back for full recovery. then sat in the group until we got to the BLVD and then just went steady - stayed off the front the whole way - started with Shawn, Travis, and some other guy. Second pull through, Travis adn the other guy dropped off, then me and Shawn kept it steady ALL the way back to the Lodge. SOLID effort for the last 10mins.
Felt good - I'm ready to RACE on Saturday -- the TT is gonna get slayed!
* Did 200 WU (100 ez / 100 kick) then did 2x1000 - 1 set at t-pace; 1 set with paddles / bouy. Times not that important - just used this to keep up my stroke. Felt good in the water. Might try to get in an open water swim tomorrow (Friday)
PM - Group ride - Countly Line Ride
* Did County Line ride - got DRENCHED within 5min of starting ride, but had good ride after it stopped raining - did 3 intervals (about 90 sec each at high intensity) just to shake up the group and to test my legs. 27 - 30 mph felt pretty easy. I didn't push it into the redzone at all - just kept it steady and then would drop back for full recovery. then sat in the group until we got to the BLVD and then just went steady - stayed off the front the whole way - started with Shawn, Travis, and some other guy. Second pull through, Travis adn the other guy dropped off, then me and Shawn kept it steady ALL the way back to the Lodge. SOLID effort for the last 10mins.
Felt good - I'm ready to RACE on Saturday -- the TT is gonna get slayed!
Tuesday, August 11, 2009
8.11.09
AM - Swim at Brooks
* Got to pool around 6:15 - feeling fatigued - - probably from training & not getting enough sleep - even though was in bed by 1030 pm. Tossed and turned all night - must've been that beer I had with dinner.
Anyways, so i did 2 x1000 yds with 5 min CD - skipped any warmup b/c water was cold and I wanted to keep moving - set 1 @ 16:17.07 ; 2min recovery ; set 2 @ 16:10.96 ; then 5 min cd with paddles / buoy.
Total time = 41 min / ~2400yds
PM - group ride - County line
* Got in about a 15min warmup then met up with group and did the Nocatee loop. Felt pretty good out there. A couple of sections had some stiff headwinds but overall it was a good ride. Right at about 40 miles total for 2hrs (including wu and cd).
I tried to run afterwards but my heel is still a little raw and I decided to not irritate it so that I could have a good trail run tonight. I'll do my brick on Thursday after I do my TT practice in Nocatee.
* Got to pool around 6:15 - feeling fatigued - - probably from training & not getting enough sleep - even though was in bed by 1030 pm. Tossed and turned all night - must've been that beer I had with dinner.
Anyways, so i did 2 x1000 yds with 5 min CD - skipped any warmup b/c water was cold and I wanted to keep moving - set 1 @ 16:17.07 ; 2min recovery ; set 2 @ 16:10.96 ; then 5 min cd with paddles / buoy.
Total time = 41 min / ~2400yds
PM - group ride - County line
* Got in about a 15min warmup then met up with group and did the Nocatee loop. Felt pretty good out there. A couple of sections had some stiff headwinds but overall it was a good ride. Right at about 40 miles total for 2hrs (including wu and cd).
I tried to run afterwards but my heel is still a little raw and I decided to not irritate it so that I could have a good trail run tonight. I'll do my brick on Thursday after I do my TT practice in Nocatee.
Monday, August 10, 2009
8.8.09
AM - Brick - Long ride + t-run
Started early at about 6:45 (wanted to be on the road by 630, but coordinating too many people makes that about impossible). The group started off with me, Stephanator, RadPop, DocLuv, Joe Barton, Dave, & Greg Keller. We headed down PV Blvd to do a loop through Palm Valley (the old Saturday lodge ride route) at an ez pace (mostly 16-18 mph). We were just chatting and not riding hard at all - kind of an extended warmup to get ready for the group ride. Then we met up with the group ride - couple of weird things - my bottle flew out of my rear mount TWICE and me and Rad had to bridge up - that took a lot of energy, but when we finally got on the group, we sat in for a couple of minutes and then the attacks started. Curtis, Burke, and Rad were off the front on the second spoke, so I bridged up and then we sat up for a second and then Kopp came FLYING by us, I chased and we ended up in a breakaway with me, Jeff, Karel, Rad, and Steve Petit. I was thinking that Curtis and Burke were going to either bridge up or they would drag the whole group up to us. But we stayed away for the whole ride. Pulls were between 27 - 30 mph for about 30secs to 1min. Definitely a hard effort. After the grouper, me and Rad headed down to the Gate Station with Shawn "Hercules" Francis. Mellow 20-22 mph then refueled and headed back. On the way back we had a solid group of me, Rad, Burke, Hercules, & Tony M. - solid 24 -26 mph pace made that part go by quick. (Total ride time = ~4hrs) After I got back to the house I did my t-run, which felt ok - not great, but got it done ~26min. I need to map that out so I know the distance. Was a GREAT day of training!!
Ride time = 4hrs
Run time = 26 min
Started early at about 6:45 (wanted to be on the road by 630, but coordinating too many people makes that about impossible). The group started off with me, Stephanator, RadPop, DocLuv, Joe Barton, Dave, & Greg Keller. We headed down PV Blvd to do a loop through Palm Valley (the old Saturday lodge ride route) at an ez pace (mostly 16-18 mph). We were just chatting and not riding hard at all - kind of an extended warmup to get ready for the group ride. Then we met up with the group ride - couple of weird things - my bottle flew out of my rear mount TWICE and me and Rad had to bridge up - that took a lot of energy, but when we finally got on the group, we sat in for a couple of minutes and then the attacks started. Curtis, Burke, and Rad were off the front on the second spoke, so I bridged up and then we sat up for a second and then Kopp came FLYING by us, I chased and we ended up in a breakaway with me, Jeff, Karel, Rad, and Steve Petit. I was thinking that Curtis and Burke were going to either bridge up or they would drag the whole group up to us. But we stayed away for the whole ride. Pulls were between 27 - 30 mph for about 30secs to 1min. Definitely a hard effort. After the grouper, me and Rad headed down to the Gate Station with Shawn "Hercules" Francis. Mellow 20-22 mph then refueled and headed back. On the way back we had a solid group of me, Rad, Burke, Hercules, & Tony M. - solid 24 -26 mph pace made that part go by quick. (Total ride time = ~4hrs) After I got back to the house I did my t-run, which felt ok - not great, but got it done ~26min. I need to map that out so I know the distance. Was a GREAT day of training!!
Ride time = 4hrs
Run time = 26 min
Wednesday, July 29, 2009
7.28.09
P.M. - County line Group ride - started ride in the rain / wind but cleared up in Nocatee. Very small group - 5people then dropped to 4, then held steady effort at bridge back to the lodge - rode with 1 other guy. Total ride time was ~1:35 / 35 miles
Then did 20 min t-run ez pace. Felt pretty good on the run; especially considering the effort on the bike.
Then did 20 min t-run ez pace. Felt pretty good on the run; especially considering the effort on the bike.
Tuesday, March 17, 2009
3-17-09
a.m.
Swim at Brooks
Did 4 x 10 min - stroke work - nothing fast - just consistent laps around tpace+5
Last set with paddles / buoy
~ 45 min total
lunchtime -
Stretching ; Core workout with some weights
~ 30 minutes
p.m.
County Line group ride
Kinda cold - had arm / knee warmers on the whole time
Nice tailwind on way out which meant rough headwind on way back. Legs were aching when I tried to push hard, so I kept the cadence somewhat high and didn't do too much hard work. C Long was doing 3min on/off intervals so we let him do most of the work! We rode through Nocatee due to construction on Roscoe. Fun ride - got in around 35 miles / ~1hr40min. Avg HR 140's.
Swim at Brooks
Did 4 x 10 min - stroke work - nothing fast - just consistent laps around tpace+5
Last set with paddles / buoy
~ 45 min total
lunchtime -
Stretching ; Core workout with some weights
~ 30 minutes
p.m.
County Line group ride
Kinda cold - had arm / knee warmers on the whole time
Nice tailwind on way out which meant rough headwind on way back. Legs were aching when I tried to push hard, so I kept the cadence somewhat high and didn't do too much hard work. C Long was doing 3min on/off intervals so we let him do most of the work! We rode through Nocatee due to construction on Roscoe. Fun ride - got in around 35 miles / ~1hr40min. Avg HR 140's.
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