August 26, 2007

STL Aug 26

Sundays at the STL (Secret Training Location) have started today and will continue until the first cyclocross race of the Georgia Cross Series which is mid-October.


(L-R) Dan, Stephen, Marshall, Ben, Theron, Bob, Daryl, Grant, Bill & Jeff

Posted by dancoy at August 26, 2007 03:18 PM
Comments

I need in on this "Secret Training"

Posted by: Jason Pruitt at August 28, 2007 08:56 AM

Jason, click on the link in the post for a map to the location. We start at 9:30 AM on Sundays and you should be there too.

Posted by: Dan at August 28, 2007 01:58 PM

Dan, I got the directions. What should I expect?

Posted by: Jason Pruitt at August 31, 2007 09:21 AM

Show up whenever you want and do whatever suits you. I'll be there to offer advise, help and administer the pain!

Probable Workout Schedule:

8:00 AM - warm-up ride on the road

9:00 AM - layout course setup barriers and cones

9:30 AM - skills, drills and moderate-to-hard laps include dismounts, run-ups, barriers and various surfaces.

10:00-15 AM 3x10 min intervals at or near race pace (HR zones 4-5a). 10 min recovery between efforts. For most riders a 10-minute interval will be about a lap and a half.

11:00-ish - review skills, easy lap and/or cool down ride on road.

Posted by: Dan at August 31, 2007 09:55 AM