Tuesday Fiesta Island TT Testing:
updated:
Tuesday, January 29, 2008 11:06 PM
Fiesta Island TT Training: Submission by: Ellen Turkel, Oct 29, 2007
Ride Type: Time Trial Training
Start Location: Fiesta Island, Mission Bay, San Diego.
Start Time: 8:30 AM,
Finish Time: 10:30 AM
Distance: 25 to 35 miles
Climbing: None
Difficulty: What you make of it. Beginners are encouraged to attend.
Riders: 15-30
Ride Leader: Ellen Turkel, eturkel [@] sdccd [dot] edu phone: 858-488-6839.
Ride Description:
Fiesta Island is in Mission Bay. Time Trial Training. The only CV ride where the use of aerobars is allowed.
Fiesta Island has a 2.5 mile and a 4.0 mile road loop. We generally ride the long laps.
The ride begins with two warm-up laps. Then generally follows two small-group or individual time trial exercises. The exercises are designed to improve specific cycling fitness systems--for example, the strength, aerobic, or neuromuscular systems.
A practice 20K time trial(or less if you choose) is run the first Tuesday of most months.
The group goes for a second breakfast or coffee after the ride at a local inexpensive restaurant.
The Fiesta Island ride is a great workout for those preparing for time trails, triathlons, road races; centuries and other endurance rides. Individual and team time trial drills and interval workouts help improve riding skills and fitness. Rides of all levels are welcome. Knowledge is shared at this guided (not coached) workout. The first Tuesday of the month is a practice time trial of mile to 20K distance or an alternative workout.
Training Focus:
October and November: Strength and smoothing out your spin (neuromuscular fitness). Example - Big gear intervals and independent leg training.
December and January: Strength, neuromuscular fitness and VO2max training. Example - Big gear intervals and independent leg training and 3-5 min intervals.
February and March: VO2max, neuromuscular fitness, anaerobic threshold training. Example - independent leg training ,1 to 5 min intervals.
April and May: Anaerobic, VO2 max, and anaerobic threshold training- Examples - 15 sec to 5 min intervals
June and July: Aerobic, VO2 max, and anaerobic threshold - Examples - 1 to 15 min intervals.
August and September: Aerobic, VO2max, anaerobic threshold and anaerobic intervals. Examples - 15 sec to 20 min intervals.
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