Hey guys! It's Matthew Thomas from Cycles de Oro here. Tomorrow Ashley Powell will be leading out a training ride from Yum Yum's on Spring Garden St., across from UNCG at 9:30 in the morning. Hope you all can make it. I also need Jeremy's phone #. He rides on your team on the Cervelo. I told him an earlier time and I need to contact him.
Here is a description of what we did last week:
Yum Yums, 9:30 Sunday: Following a minimum 30 minutes warm-up out of
town, riders will take turns going solo off the front for exactly five
minutes with approximately 30 seconds of head start. This may be
adjusted slightly for each solo rider in order for the chasers to
close the gap at around 3-5 minutes.
No one should attack in the chase group! If you feel the need to go
harder, it is ok to leave the group if you can do so without
attacking, but in general , each rider should try to keep the chase
group together and not try to split it up by out-riding everyone else.
If the soloist is caught before five minutes, it's wide open. Everyone
should stop working at the five minute mark. If the soloist is still
ahead, he/she should ride back to meet the group. Riders are welcome
to go longer than 5 minutes, though, and they should meet at 1 o'clock
at the shop.
There should be 5-10 minutes rest- depending on the intensity of the
previous effort and how long it takes everyone to regroup - while
everyone rides EASY. This means 10-15 mph on flat ground. No half-
wheeling, no riding ahead. Anyone dropped during the previous effort
should be able to easily catch back up. Riders are welcome to ride
kinda hard the whole time, though, and they should meet at the shop at
1 o'clock.
This should go on for pretty much the entire ride except for just
before the Caraway climb. Everyone should stay together and ride an
easy to medium tempo pace(<21mph) from the last store before the
climb(where we take the left fork) to the bottom of the climb. Once we
reach the bottom of the climb together, it's a race to the top. Some
may choose not to ride the last steep section up to the coul-de-sac.
Everyone will re-group at the store at the bottom of the descent where
we'll try to keep the stop as brief as possible. We'll shoot the
shizzle after we get going, not while sitting outside the store.
For the average Cat 4-1, this ride should be as easy or hard as you
need it to be. If you're having trouble keeping up, no problem, just
sit-in as much as possible- never take a pull, and never take a flyer.
This is perfectly acceptable.
If the group is more than around 10 riders, we may combine riders off
the front, in order to give all willing riders several efforts off the
front.