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Post by Tri With Us on Jun 2, 2015 21:45:24 GMT -5
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Post by Richard De La Torre on Jun 3, 2015 8:13:14 GMT -5
Is this starting from the aquatic center?
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Post by Christine Barnett on Jun 3, 2015 22:35:47 GMT -5
Yes. Starts at the aquatic center.
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Post by One Old Jedi on Jun 5, 2015 9:14:46 GMT -5
Further Detail on our Weekend Brick:
On the 20 mile bike, for the first ten we are going to go easy, get warmed up and do some spinups (Cadence easy spins) For the second 10 miles we are going to do some ENDURANCE based intervals think 5X (5 times) we are going to a 5 minute session grabbing the next gear and maintaining the same cadence (think a run interval) and then we are going to easy spin (recover 2 minutes) So it would be written like this : 20 mile bike - Warmup 10 miles easy spin drills , Main 5X : 5min Endurance push / 2 minute recover Remaining distance EASY recovery ride
When we bring it back in after this good ride we will take the opportunity set up the cones to practice our mounting and dismounting techniques.
Then we will do a 2-4 optional run, for those doing just 2, go out for an EASY two being mindful to have a quick easy cadence try to run "quiet" light touches Shoot for over 90 (one side foot falls) / minute : just off the bike
For those doing the 4 miles: do the same first 2 and ... imagine you have come off the bike in your triathlon and for the first 2 miles you have settled in and got your "run" legs back.. Miles 3 & 4 you are going to now push you pace to the ENDURANCE level finding that next gear for these last two miles.
Turtles RULE, purposeful, deliberate, determined and GREEN!
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Post by Tri With Us on Jun 5, 2015 9:54:44 GMT -5
Green?
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Post by One Old Jedi on Jun 5, 2015 16:35:47 GMT -5
You can imagine yourself what ever color you want, as for me I have a thing for Green  |
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