|St. Louis Tri Club group starting out a TrailNet ride.|
|Another TrailNet ride, another St. Louis Tri Club group!|
|Finishing 2011 LSL Oly Tri.|
Good workouts to do in a group:BIKE (5:00) - warm up with 30 min easy spinning. then get into 4:15 steady aerobic riding. then cool down with 15 min easy spinning.
RUN (1:00) - warm up with 10 min easy jogging. then get into 0:45 steady aerobic run. then cool down 5 min easy jogging.
Bad workouts to do in a group:Like every rule, there are some exceptions. Group training works out splendidly on the track (if you need speedwork) and in the pool. And while speedwork hasn't been a part of my training for a while, I take full advantage of the pool by swimming with a local Master's group. Not sure how they motivate me to get in the water at 5.15am on a Monday morning, but they do and I thank them for it!!
BIKE (4:00) - warm up 40 min of easy spinning, then 5 min HARD, then 10 min easy spinning, then 5x20 min at HIM tempo based on PE and HR with 10 min easy between each one, then 30 min cool down
RUN (1:00) - Warm up 15 min. Then: 8 min at MAF-5, 8 min recovery, 6 min at MAF, 6 min recovery, 4 min at MAF+5, 4 min recovery, 2 min at MAF+10, 2 min recovery, 5 min additional cool down
|Big River Running's speedwork at its finest.|
|Solo in training, solo in racing.|
The Art of Getting Dropped
The Lost Art of the Group Ride (roadie specific)
Here’s the deal. Don’t do intervals on group rides.
The Trudi Spot