This year I have decided that I want to help out the club by leading a ride on Wednesday nights (Work-out Wednesdays) for anyone who is interested in getting faster. I have been training a lot over the winter and have amassed a (embarrassingly large) wealth of knowledge about training techniques and intervals. I wanted to create a night ride where people can all meet down in the portlands area (south end of Leslie) warm-up and warm down together and everyone can get a quality work-out at their own pace in between.
I will have a workout (or game) ready for every week, or you can do your own. If you are looking to improve something in particular, or want something specificly to help your riding, let me know and I will try to help.
Intervals will be relatively standard sets (1 and 1s, tabatas, 2x20s, over unders etc.) and/or will have some variations (cadence, stomps and windups, power intervals) depending on what you are trying to achieve or what I have in store.
Games will be with groups (2-4) paired by speed and I am pretty excited about these as I think they will be fun.
- Reverse Paceline (person from the back of the line sprints to the front once the previous person gets there)
- Point and Sprint (rotates through the group with each peson choosing an object in the distance and everyone in the group sprinting to it)
- You Attack (game for a bigger group that is based on the game "you drink" where the person who is currently "it" gets to decide which member of the group has to "attack" (get out front and stay out for 10s). If they are successful they can then choose who is next to go (revenge is a b*tch, be careful who you dish the pain to)
- Pursuit (intervals in pairs where the two take turns being the rabbit)
All in all, I want to share what I have learned over the past couple years (especially this winter) and I want to help everyone who wants to get faster, to get faster while having as much fun as possible (disclaimer* some intervals hurt, and they are all tough in some way, but that means they are working).
The only device you would need to bring is some way of keeping track of time (to keep you honest to yourself, and preferably to the second, but minute will work) although I love data and anything else you have helps too (GPS, HR, Cadence Sensor, speed). Of course you need everything to get around safe as well.
- Lights (front and rear)
- Food and proper electrolytes (should be fine for the hour though, most of us eat too much salt anyway)
- Work ethic (I actually don't care if you work hard (although I plan on dishing out plenty of encouragement), but this is the most important factor to success)
- Timer (bike computer or watch)
I will be going out to the loop this Thursday (I know, I know, not a Wednesday)(weather permitting) then Wednesdays for the following weeks at 6:30 and would love some company. I will start posting these rides in the informal rides section just to gauge interest in this type of ride. Here is the one for tomorrow. Any feedback is very welcomed!