I''ll be there in my truck.Spy time.I should rent a scooter I could motor pace the field and control the pace.
Chris H. ________________________________ From: Tim & Susan <[email protected]> To: [email protected] Sent: Wednesday, June 10, 2009 10:13:23 AM Subject: [COWs] Re: Wed. evening ride?? 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 >> >> >>>>>> >> --~--~---------~--~----~------------~-------~--~----~ 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 -~----------~----~----~----~------~----~------~--~---
