[NCNCA] NCVA Interval-Sprint training in Fremont starts Feb. 20 @ 6:30pm

[Larry Nolan]

A quick note... these intervals/ sprints are meant to be a WEEKLY routine.  A good routine.  Believe me, you usually feel better after the session than during it, but hard work is the only way that I know how to achieve my goals.  How about you?  
 
Okay, timing of your tactics and some good luck help, but hard work wins out in the end.  Hope to see you out there tomorrow (even if it's raining).  Larry
> --- Larry Nolan <teamnolan at hotmail.com> wrote:> > > Where: Stevenson and Eureka less than one mile west> > of 880 (Stevenson exit in Fremont)> > Time: warmed up and ready to roll by 6:30pm- you> > determine how long you want to be out there> > What: the flat and wide four-corner course is lit,> > and traffic is light, BUT bringing lights (front and> > rear). Looking out for others is just plain smart.> > How this works and whom it works for:> > - All riders: the beauty of a sprint workout is that> > it can be social and because you have to slow down> > to recover it allows for re-grouping, and talk about> > how things went.> > > > - Recreational rider? Excellent. Feel free to ride> > around and get your workout in.> > Example- paceline warm-up and practice> > smoothness in the group as the pace quickens. Your> > goal should be to last until the end with the group,> > which may require that you simply “sit on” the group> > and enjoy the draft.> > > > - New to sprints or intervals or just coming back? > > Excellent. Please don’t get carried away in the> > first few sessions. Proper technique and> > consistency are more important than one weeks worth> > of excellent sprints.> > Example- if the group decides to do 12> > sprints in total, 2 per lap, rest 4 laps after the> > first set, you might be wise to do 6 sprints and> > call it a night, either by doing the first set or> > doing just one sprint per lap and re-grouping after> > each sprint.> > > > - On a “rest week”? Excellent. Most coaches will> > agree that a few efforts will help to keep your legs> > alive. For example, you might want to do well at> > Snelling and Merced this weekend so a few intervals> > can help you stay fresh.> > Example- do 4 to 6 sprints and call it a> > night> > > > - Got an important race in a month? Excellent. You> > know how important it is to work your sprint every> > week and you’ve probably been doing these for a few> > months now, right?> > Example- to best work on your highest> > top-end sprint you need full-recovery between> > sprints so you might join the group for sprints #1,> > 4, 7, 10 and then do 4 more sprints on your own or> > with others that want to be going well in March.> > > > - Got an important race later this summer? > > Excellent. Starting a few sprints and intervals in> > February can help you achieve your goals later in> > the long nor cal cycling season.> > Example- first you have to get fit and> > February is a good time to start sprinting if you> > want to do well later in the summer. Your workout> > might include less than full rest and a higher> > quantity of sprints. You will not be too concerned> > about your top-end as that will come later in the> > year. You will focus on good technique and> > listening to your body so that you push yourself> > appropriately, but not over the top.> > > > Hope to see you out there,> > Larry Nolan, AMD-Discovery Channel Masters/ USA> > Cycling Level 2 coach> >> --~--~---------~--~----~------------~-------~--~----~> > You received this message because you are subscribed> > to the Google Groups "ncva" group.> > To post to this group, send email to> > ncva at googlegroups.com> > To unsubscribe from this group, send email to> > ncva-unsubscribe at googlegroups.com> > For more options, visit this group at> > http://groups.google.com/group/ncva?hl=en> >> -~----------~----~----~----~------~----~------~--~---> > > > > > > > > ____________________________________________________________________________________> No need to miss a message. Get email on-the-go > with Yahoo! Mail for Mobile. Get started.> http://mobile.yahoo.com/mail