11.13.2012

This Week's Indoor Group Ride: Thursday, 11/15, 5:45 at Maglianero


Greetings cyclists!

Our third ride of the season is this week! Last week saw us grinding out two sets of descending intervals as we navigated the "Downward Spiral." Given it's that time of year when our friends might don their blaze orange and head off to deer camp, let's run with "The Hunted."


Here's what the workout looks like:


6:30 warm-up: Gradually up the pace, over the intro,  footage from a group ride in California, and some pack riding in the Tour de Suisse.

:30 attack: A violent effort to get away from the complacent peloton.

5:00 solo-breakaway tempo riding: You’ll ride at effort level 7/10 with Marco Pinotti as he plows through the TT course of the Tour of Romandie.

20:00 climb: Caught by the group, you’ll start a long, difficult climb and try to stay with Robert Gesink over the top.
4:00 downhill: This isn’t a time to rest…especially when you’re solo trying to hold off the chasers! You’ll take the resistance off but you’ll ramp that cadence up to 115+ to train some fast pedaling technique.

5:00 small group: Caught by three other riders, you’ll swap off the front in a small breakaway as you hurtle toward the finish line, while the pack looms behind.

5:00 inverse intervals: As you’re the sort who goes for the big glory, you’ll attempt to attack (again and again) and shed your breakaway companions. This is probably the most awful 5:00 you’ll ever ride.

?: It wouldn’t be the ‘fest if there wasn’t a small (small) sting in the tail now, would it?

4:00 warm-down


Bring your bike, trainer/rollers, towel, and five bucks. Be over 18 or bring a parent/guardian to sign a release. All money goes to Maglianero to use the space.

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Thanks,

Matt