Fwd: Georgia Tech Saturday Race Prep Workout

[Caleb Appleton]

Guys, 

We will be having our first group workout of the year this Saturday. All of the details are below and it should be a good time and learning experience for those that haven't ridden with a group before. Please let me know here or by text at 979-492-8550 if you are going. 

Thanks, 

Caleb

---------- Forwarded message ----------
From: <co...@enduranceconcepts.com>
Date: Wed, Oct 2, 2013 at 10:55 AM
Subject: Georgia Tech Saturday Race Prep Workout
To: Caleb Appleton <cmappl...@gmail.com>

GT Tri Team,

 

We will be doing a group Brick workout in Cartersville this Saturday morning (Directions at the bottom of the email).  Rebecca's workout is listed at the bottom and is the same as the one on Training Peaks.

 

Arrive: 8:00-8:15am

Wheels down (tires pumped) and pre ride talk: 8:30am

 

Before the workout we will be going through how to do effort/HR based workouts as a group and aero safety precautions. 

 

If you plan on attending, please send Caleb a confirmation and which pacing group best represents you based on your actual bike pace in your last sprint race. These are not the paces we will be holding in Cartersville.

A - 21+ mph

B - 17 - 21 mph

C - Below 17

 

This is part of understanding group riding.  If you're on the high end of a group, be conservative and stay within your group.  You'll still get the exact same workout because it is time based.

 

REMINDER:

We will be doing a brick and I will stay with the bikes so that everyone can have a fast T2. DON'T forget your shoes!

 

Looking forward to the ride and meeting a lot of you.

 

See you Saturday!

 

Cody

 

===============

CARTERSVILLE DIRECTIONS

Cartersville rides begin at the Budweiser Brewing Plant. 

To get to the plant from Atlanta, take I-75 North to exit 296. 

At the end of the exit take a right. 

Take a right at the first light (Busch Dr.). 

Follow Busch Dr. and you will see the Brewery on your left. 

Enter at the first entrance and park in the right side visitor lot. 

If you need a bathroom break before the ride, there are gas stations at the exit.

GUYS - DO NOT USE THE TREES AT THE PLANTS AS RESTROOMS, BUD WILL FREAK OUT AND YELL AT YOU. SERIOUSLY.  USE THE BATHROOMS AT THE GAS STATION (they're quite nice).
===========

Per Coach Rebecca, here is your workout.

 

Race Sim Brick

~2.0hr. Bike

1.5 min - T2

Run 30 min.

 

BIKE:

WU:

30' Gradual build to steady endur effort (HRZ 2).

MS:

20' as

5 x (3min tempo HRZ3, 1min easy recovery).

 

15' steady endur pace HRZ2.

 

20' low tempo effort (hi Z2 - low Z3).

 

15' as

5 x (2min HI tempo HRZ3, 1min easy recovery)

 

CD:

Straight into run.

 

RUN

30' descending pace effort:

5' RELAXED pace think efficient, (Z1)

10' steady with good form, (Z2)

10' tempo - CONTROL THE TEMPO, not too hard, comfortably strong. (Z3)

5' easy (Z1)

Walk and dynamic CD.

***Stretch – hamstrings, quads, hip flexors, glutes, shoulders, neck.

--

Caleb Appleton
Research Assistant
Bao Laboratory of Biomolecular Engineering and Nanomedicine
The Wallace H. Coulter Department of Biomedical Engineering

Triathlon Team President
Georgia Institute of Technology