Monday Night Bike Intervals

[Pete Ellis]

All,

My wife had such a great time last week, she is asking for more.  

This is a good opportunity to put a little speed back in your bike all while suffering until your eyes bleed ;) (but it's worth it!).  We will be starting at Square lake park 6:30.  

I will be there to help.  I will give you your power numbers after your ride (if no power meter), and help you plan your intensity levels during the session and in the future

It goes like this:

 

Warm up from park ~2mi to Oldfield and Square Lake Trail (CTH 7) (W on Square Lake Trail) marked by flags.  Road has big shoulders and very light traffic.

The course is 3mi east/west, west/east.

Sets:

1. Sprint Tri Race Pace East/West Last 200 yds at Max

2. East Tempo (75% of max) (comfortably hard)

3. West 90% of max

4. East Tempo (75% of max)

5. West 30 sec max on 30 sec off until finished

6. East Tempo (75% of max)

7. Cool down back to park

Should take 1:15-30 for the session. Let me know if you have any questions and we hope to see you there!

Pete

[Pete Ellis]

Erika,

Anyone is invited.  So Tri Club or not, friends, relatives, heck pets in a Burley are invited.  Slower is not an issue.  We are not riding in a group, so it will be at your own pace.  It is 3 mi back and forth on the same road so I can help anyone that has a mechanical if need be.  

On Sun, Jun 29, 2014 at 8:16 PM, Erika Lutgen <erikalu...@gmail.com> wrote:

I have an interval ride 25 miles that Vicki has planned for me. If I can join you guys that would be great. I am slow but at least Ill be out there with others in case I have bike issues.If this is okay with you please let me know. If this is okay.  

The only reason why I could not go would be due to work issues or my friend getting a babysitter at the last moment and then would go with her as she is not in the tri club. 

Erika

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Erika
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Regards,

 

Pete Ellis

[Pete Ellis]

Me neither.  We will bag it if there is rain.  Safety is foremost.  If it were a group ride, no big deal.  We need dry pavement for proper intervals.  

On Mon, Jun 30, 2014 at 3:24 PM, Erika Lutgen <erikalu...@gmail.com> wrote:

Thanks. Ill let you know if I am coming for sure dont wanna bike in the rain.

On Monday, June 30, 2014, Pete Ellis <petea...@gmail.com> wrote:

Pretty sure it is $5

On Jun 30, 2014 1:47 PM, "Erika Lutgen" <erikalu...@gmail.com> wrote:

Thanks. Do you know the parking fee at square lake?

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Regards,

 

Pete Ellis