I'll be there!
----- Original Message -----
From: david caudle
To: [email protected]
Sent: Wednesday, June 10, 2009 9:10 AM
Subject: [COWs] Wed. evening ride??
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
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