anyone riding at 5:30 today?? meet at the YMCA?? David C.
--- On Sat, 5/30/09, Kinnie Pruden <[email protected]> wrote: From: Kinnie Pruden <[email protected]> Subject: [COWs] Re: Friday Morning Ride Report! To: [email protected] Date: Saturday, May 30, 2009, 10:34 AM I'm always happy to share tips. However, as Tim knows, I can go on and on and on if you leave me an open ended question. Any specific questions or concerns? About this week's taper: doing nothing is better than over doing. Old saying (and my motto), "There's no such thing as over training, just under resting." And that goes double for race week. Keep your workouts short with a few short speed bursts or high cadence spins. I don't know what you've done to this point, but this is a sample race week for an Olympic distance (on a scale of 1-10, ez to hard, this would be a 4-5 level race week training schedule): Day -6: off day Day -5: Swim 1575yds w/ WU 250, 6 X 25 drill set, 4 X 100 moderate, 5 x 75 fast, 6 x 25 kick set, CD 250 Day -4: 55 min. bike (total time) w/ 22 min. tempo Day -3: 34 min. run (total time) w/14 min. tempo Day -2: Swim 1250yds w/ WU 250, 6 x 25 drill set, 3 x 200 threshold, CD 250 Day -1: 20 min. ez bike Race Day: enjoy! (Schedule taken from "Essential Week-By-Week Training Guide," Matt Fitzgerald) Hope this helps with the upcoming race. Kinnie From: SteveS <[email protected]> To: CyclistsOfWilson-COWs <[email protected]> Sent: Friday, May 29, 2009 3:04:55 PM Subject: [COWs] Re: Friday Morning Ride Report! KP, I'm interested in your comments as well. I'm getting ready for the Olympic Dist in Washington, NC on Aug 1. Any advice would be greatly appreciated. SteveS On May 29, 2:26 pm, david caudle <[email protected]> wrote: > whoops...sorry Tim. did not know your mileage was confidential info. > so Kinnie, while you are giving advice do you have any for my Tri next > sunday? (june 7th) its an Olympic, my first and I do plan to taper next > week. i for sure can't do what I did this week cause I am dead tired > today... > > --- On Fri, 5/29/09, Tim Lucas <[email protected]> wrote: > > From: Tim Lucas <[email protected]> > Subject: [COWs] Re: Friday Morning Ride Report! > To: [email protected] > Date: Friday, May 29, 2009, 2:17 PM > > Thanks Coach! > > You want suppose to find out how many miles I rode this week. I’m tapering, > starting right now. Really! J > > > > > > From: [email protected] > [mailto:[email protected]] On Behalf Of Kinnie Pruden > Sent: Friday, May 29, 2009 1:51 PM > To: [email protected] > Subject: [COWs] Re: Friday Morning Ride Report! > > > Tim, > > > > I have three words with regard to your "wall" and your up and coming > Goldsboro ride: taper, taper, taper! My advice, for what it's worth, with > regard to your endurance ride next weekend, your "bed was made" a couple of > weeks ago. What you did this week and what you do next week cannot help your > Goldsboro ride, it can only hurt. So let your body rebuild so you are fresh > for your 12 hr ride. :) By the way, my suburban is not comfortable for 12 > hrs! You might also consider packing a little chamois butter. So, next week > enjoy some EZ short rides (1hr or less) and kick back afterwards with a > Yahoo. Trust me, it'll make that 12 hr. ride a lot more fun. > > > > Kinnie > > > > From: Tim & Susan <[email protected]> > To: [email protected] > Sent: Friday, May 29, 2009 9:55:30 AM > Subject: [COWs] Friday Morning Ride Report! > > David C. and I headed out from the "Y" at 6:00 this morning. We decided on > the Town Creek route and made tracks. Pace was very brisk with no winds > early on. Perfect morning for a bike ride. Coming back in to Elm City I hit > the wall hard. Second time this year the body just shut down. David, whom > was having a good day on the bike continued on while I crawled home. Riding > in to Elm City I was in desperate need of a "Yahoo". Store was out! crap! I > had to settle for some "Life Water", Jeez! I don't know how but it got me > home. Enjoyed it David, good luck on getting your bike this weekend. > > > > Tim --~--~---------~--~----~------------~-------~--~----~ You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected] To unsubscribe from this group, send email to [email protected] For more options, visit this group at http://groups.google.com/group/CyclistsOfWilson-COWs?hl=en -~----------~----~----~----~------~----~------~--~---
