Tuesday, August 10, Deirdre Murphy Bader
Leg Speed

Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
7:00 sign up; 7:05pm start
Meet: At Engineer’s Gate (near water fountain)
Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence? Do you know how to read the terrain, race and competitors? Do you know how to make that tremendous jump that separates the wheat from the chaff? If no, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!
Emphasis: Speed Skill Workout, Sprinting
Cancellation policy: Rain cancels

Wednesday, August 11, Ann Marie Miller
Racing Skills and Tactics

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
Session description: Racing Skills and Tactics.  Mid-season is a great time to assess your racing fitness and hone your technique for better results. This session focuses on endurance riding techniques and improving your efficiency.  After a warm-up, we’ll work on effective pacelining, and we will perform drills to help your ride smoothly and with greater efficiency to make the most of your race fitness! You’ll practice 3 skills to help you become a smoother, more efficient racer, as well as techniques for sprinting. The session will cover tips on strategy, tactics and timing your moves. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels.
 
 
Wednesday, August 18, Ann Marie Miller
Meeting: Tavern on the Green

Ann Marie Miller, ammhotwheels[at]aol.com
Sign in: 5:50am Start: 6:00am
Session description: Hills 1,2,3 – We’ll review techniques for attacking & sprinting on hills, as well as how to stay with the front group. You’ll practice climbing technique and perform 3 different drills for power on hills. The workout features some high-intensity hill sprints, and short intervals. Don’t miss this session if you plan to race Green Mountain, Bear Mountain or any of the remaining hilly races!  Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: rain cancels.
 
Wednesday, August 25, Ann Marie Miller
Meeting: Tavern on the Green

Ann Marie Miller, ammhotwheels[at]aol.com
Sign in: 5:50am, Start 6:00am
Session description: Repeated Efforts: This session will help you build stamina for repeated short efforts like you would find in criteriums, or repeated attacks on road races.  We’ll review strategies to help you be more efficient, and how to recover even in the face of effort after effort.  You will perform drills featuring several shorter high-intensity intervals. You’ll learn tips to help you avoid “blowing up”. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

Wednesday, July 7, Ann Marie Miller
Keeping it Fresh – Mid-season tune-up

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
Session description: Keeping it Fresh; Fine-tune for the second half of the season: Now’s the time to evaluate your season so far & plan for the rest of the year. What questions do you have at this point in the season? What do you feel you need to work on? If you have taken a little break in the season or if you are feeling stale, this workout will show you hoe to re-visit some early-season training strategies to take you racing up a notch for the rest of the season. The session will review some techniques to improve your quickness and your efficiency. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels.

Thursday, July 8
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:30am
Session description: Learn about gearing, acceleration techniques, bike handling, positioning, timing and tactics…
Cancellation policy: Rain cancels

Wednesday, July 14, Ann Marie Miller
Attck, Break, Make it stick

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Attack, break, make it stick. Are your attacks going nowhere? Do you just watch the break drift off into the horizon? This session will focus on the elements to launch a break, and how to make it stick, as well as how to bridge successfully. We will review how to get the most out of your attack efforts and then settle into a pace to stay away. Be prepared for explosive efforts and some sustained high-intensity intervals. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: Rain cancels.

Thursday, July 15
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:30am
Session description: Learn about gearing, acceleration techniques, bike handling, positioning, timing and tactics…
Cancellation policy: Rain cancels

Wednesday, July 21, Ann Marie Miller
Climbing Strong

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
Session description: Climbing Strong. Need some fresh ideas for training for hills? Learn how to make the most of your hill repeats and climbing intervals. In this session you’ll practice training techniques to help you conquer the climbs and develop explosive power for uphill sprinting. We will work on skills to build sustained power for longer climbs, and practice drills to build speed for sprinting and attacking. We’ll review strategies for pacing yourself on hills, and proper technique to avoid fatigue. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: Rain cancels.

Wednesday, July 28, Ann Marie Miller
Racing Skills – Sprints & Attacks

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Racing Skills – Sprints & Attacks. The perfect session to help you improve your sprinting, whether you are new to the sport or an experienced racer looking for a mid-season tune-up for your sprint! We will review drills to improve your explosive power and sprinting, and review how to incorporate these drills into your workouts. The session will also feature some “race simulation” sprint efforts to practice sprinting at higher intensities. We will also cover the use of explosive sprint efforts to attack and launch a break. The session will include some shorter, intense intervals with sprints. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels.

Thursday, July 28
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:30am
Session description: Learn about gearing, acceleration techniques, bike handling, positioning, timing and tactics…
Cancellation policy: Rain cancels

Wednesday, June 2, Ann Marie Miller
Time Trial Skills

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
Session description: Sharpen your skills for the CRCA Individual Time Trial, Fitchburg and other races against the clock. This session covers Time Trial strategy and pacing, practicing time trial starts and how to warm-up and prepare to go your fastest! Time Trial bikes or aerobars are recommended, but not mandatory. Park traffic conditions permitting, we will be performing some intervals at Time Trial pace. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: Rain cancels.

Thursday, June 3
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:30am
Session description: Learn about gearing, acceleration techniques, bike handling, positioning, timing and tactics…
Cancellation policy: Rain cancels

Wednesday, June 9, Ann Marie Miller
Racing Skills – NOT Just for Beginners!

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Racing Skills – NOT just for Beginners: Everyone can benefit from fine-tuning their racing skills; bike handling, balance, cornering, and agility. We’ll warm up with some pacelining and then review drills to improve your bike handling and pack riding skills to build confidence and coordination. The session will incorporate race simulation scenarios to help you prepare for the dynamics of racing. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com. Cancellation policy: Rain cancels.

Thursday, June 10
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:30am
Session description: Learn about gearing, acceleration techniques, bike handling, positioning, timing and tactics…
Cancellation policy: Rain cancels

Tuesday, June 15
Leg Speed Deirdre Murphy Bader, rainbow97[at]att.net

Evening Central Park Session
7:00 sign up; 7:05pm start
Meet: At Engineer’s Gate (near water fountain)
Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence? Do you know how to read the terrain, race and competitors? Do you know how to make that tremendous jump that separates the wheat from the chaff? If no, these sessions are for you. If yes, come practice and be an example for the others. All are welcome
Emphasis: Speed Skill Workout, Sprinting
Reminder: Bring USCF signed release form, USCF membership card and Club jersey. Limit 12 riders.
Cancellation policy: Rain cancels

Wednesday, June 16, Ann Marie Miller
Climbing and Hills

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
Session description: Climbing and Hills, Part 2. Are you intimidated by hilly races? Are you afraid of getting dropped when the road tilts up? Learn how to make the most of your hill repeats and climbing intervals. In this session you’ll practice training techniques to help you conquer the climbs and develop explosive power for uphill sprinting. We will work on skills to build sustained power for longer climbs, and practice drills to build speed for sprinting and attacking. We’ll review strategies for pacing yourself on hills, and proper technique to avoid fatigue. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: Rain cancels.

Thursday, June 17
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:30am
Session description: Learn about gearing, acceleration techniques, bike handling, positioning, timing and tactics…
Cancellation policy: Rain cancels

Wednesday, June 23, Ann Marie Miller
Repeated Efforts – High Intensity Intervals

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Repeated Efforts: This session will help you build stamina for repeated short efforts like you would find in criteriums, or repeated attacks on road races. We’ll review strategies to help you be more efficient, and how to recover even in the face of effort after effort. You will perform drills featuring several shorter high-intensity intervals. You’ll learn tips to help you avoid “blowing up”. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

Thursday, June 24
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:30am
Session description: Learn about gearing, acceleration techniques, bike handling, positioning, timing and tactics…
Cancellation policy: Rain cancels

Wednesday June 30, Ann Marie Miller
Explosive Strength for Cycling

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Explosive strength for cycling: Sprinting, breaking away and accelerating on hills demand power and explosive leg strength. You’ll practice drills to improve your form and improve your short –term power, agility and ability to accelerate quickly. Learn 3 techniques that will give you the foundation to unleash your sprint potential! Be prepared for some short, high-intensity efforts. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

May 2010

Wednesday, May 5
Attack, Break, Make it Stick

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Attack, Break, Make it Stick:  Are your attacks going nowhere? Do you just watch the break drift off into the horizon?  This session will focus on the elements to launch a break, and how to make it stick, as well as how to bridge successfully.  We will review how to get the most out of your attack efforts and then settle into a pace to stay away.  Be prepared for explosive efforts and some sustained high-intensity intervals. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

Thursday, May 6
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: Whatever the type of race, you need to develop the ability to attack and stay away! (Otherwise remain pack fodder!)
Cancellation policy: Rain cancels

Tuesday, May 11
Leg Speed

Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
7:00 sign up; 7:05pm start
Meet: At Engineer’s Gate (near water fountain)
Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence? Do you know how to read the terrain, race and competitors? Do you know how to make that tremendous jump that separates the wheat from the chaff? If no, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!
Reminder: Bring signed release form, USA Cycling Membership card and Club jersey. Limit 12 riders.
Cancellation policy: Rain cancels

Wednesday, May 12
Racing Skills – NOT Just for Beginners

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Racing Skills – NOT just for Beginners: Everyone can benefit from fine-tuning their racing skills; bike handling, balance, cornering, and agility. We’ll warm up with some pacelining and then review drills to improve your bike handling and pack riding skills to build confidence and coordination. The session will incorporate race simulation scenarios to help you prepare for the dynamics of racing. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

Thursday, May 13
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: Whatever the type of race, you need to develop the ability to attack and stay away! (Otherwise remain pack fodder!)
Cancellation policy: Rain cancels

Wednesday, May 19
Racing Skills – Finesse your Sprint

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Racing Skills – Finesse your Sprint. Does your sprint fade in those moments of high intensity? Prepare yourself to have something left for the final sprint, or during primes in crits when you are already working at high intensity.  This session will focus on tips you help you maximize your sprint even when you’re near your limits.  We will cover techniques to improve your form for sprinting when you are nearing fatigue, and strategies to help you give that extra effort even when you’re on the edge.   The session will include some short-medium length high intensity intervals with sprints. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

Thursday, May 20
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: Whatever the type of race, you need to develop the ability to attack and stay away! (Otherwise remain pack fodder!)
Cancellation policy: Rain cancels

Wednesday, May 26
Favorite Fitness Workouts, Above & Below

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Favorite Fitness Workouts, Above & Below.  Some sessions focus on race strategy or tactics, but this session focuses on workouts that will help you maintain intensity during races or time trials. Want to improve your sustainable power for Time Trialing and breakaways?  This session features drills to improve your long term, sustainable power, for longer intervals or Time Trialing by working at, above and below your lactate threshold, or highest sustainable power. Be prepared to perform longer efforts. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

Thursday, May 27
Attack and Stay Away!
David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: Whatever the type of race, you need to develop the ability to attack and stay away! (Otherwise remain pack fodder!)
Cancellation policy: Rain cancels

April 2010

Tuesday, April 6
Basic Racing Skills

Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
7:00 sign up; 7:05pm start
Meet: At Engineer’s Gate (near water fountain)
Session description: Basic racing skills practice: holding a line, bumping, wheel touching, drinking/eating, looking back.
Reminder: Bring signed release form, USA Cycling Membership card and Club jersey. Limit 12 riders.
Cancellation policy: Rain cancels

Wednesday, April 7
Repeated Efforts

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: This session will help you build stamina for repeated short efforts like you would find in criteriums, or repeated attacks on road races. We’ll review strategies to help you be more efficient, and how to recover even in the face of effort after effort. You will perform drills featuring several shorter high-intensity intervals. You’ll learn tips to help you avoid “blowing up”. Be prepared for several short, high-intensity efforts. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

Thursday, April 8
Time Trialing

David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: TT: the delicate pacing strategy to optimize speed over a set distance.
Intervals and field tests from 1km-10km;
RPM, HR, Speed, Power, Lactate; positioning for aerodynamics and climbing; starting techniques; head, cross, and tailwinds; descending and cornering; finish line kick…
Cancellation policy: Rain cancels

Wednesday, April 14
Criterium Skills

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: This session will review criterium riding skills and tactics. We’ll practice cornering and bike handling skills for criteriums, as well as techniques for sprinting and basic lead-outs. Tactics and strategy for criteriums will also be covered – come prepared with questions! Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels

Thursday, April 15
Time Trialing

David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: TT: the delicate pacing strategy to optimize speed over a set distance.
Intervals and field tests from 1km-10km;
RPM, HR, Speed, Power, Lactate; positioning for aerodynamics and climbing; starting techniques; head, cross, and tailwinds; descending and cornering; finish line kick…
Cancellation policy: Rain cancels

Wednesday, April 20
WOMEN ONLY
Leg Speed

Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
7:00 sign up; 7:05pm start
Meet: At Engineer’s Gate (near water fountain)
Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence? Do you know how to read the terrain, race and competitors? Do you know how to make that tremendous jump that separates the wheat from the chaff? If no, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!
Emphasis: Speed Skill Workout, Sprinting
Reminder: Bring signed release form, USA Cycling Membership card and Club jersey. Limit 12 riders.
Cancellation policy: Rain cancels

Wednesday, April 21
Climbing and Hills

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
Session description: Are you intimidated by hilly races? Are you afraid of getting dropped when the road tilts up? In this session you’ll practice training techniques to help you conquer the climbs and develop explosive power for uphill sprinting. We will work on skills to build sustained power for longer climbs, and practice drills to build speed for sprinting and attacking. We’ll review strategies for pacing yourself on hills, and proper technique to avoid fatigue. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: Rain cancels.

Thursday, April 22
Time Trialing

David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: TT: the delicate pacing strategy to optimize speed over a set distance.
Intervals and field tests from 1km-10km;
RPM, HR, Speed, Power, Lactate; positioning for aerodynamics and climbing; starting techniques; head, cross, and tailwinds; descending and cornering; finish line kick…
Cancellation policy: Rain cancels

***  April 27th Session CANCELED****

Tuesday, April 27
Leg Speed

Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
7:00 sign up; 7:05pm start
Meet: At Engineer’s Gate (near water fountain)
Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence? Do you know how to read the terrain, race and competitors? Do you know how to make that tremendous jump that separates the wheat from the chaff? If no, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!
Emphasis: Speed Skill Workout, Sprinting
Reminder: Bring signed release form, USA Cycling Membership card and Club jersey. Limit 12 riders.
Cancellation policy: Rain cancels

***  April 27th Session CANCELED****

Wednesday, April 28
Fast Sprints; Downhill & Flat Sprints

Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
Session description: So you make it over the climb at Harriman with the front group, but the race doesn’t finish uphill! Find out how to get the most out of fast flat or downhill sprints. We’ll do a full lap of precision paceline riding and then practice shallow down hill sprints and flat sprints. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: Rain cancels.

Thursday, April 29
Time Trialing

David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: TT: the delicate pacing strategy to optimize speed over a set distance.
Intervals and field tests from 1km-10km;
RPM, HR, Speed, Power, Lactate; positioning for aerodynamics and climbing; starting techniques; head, cross, and tailwinds; descending and cornering; finish line kick…
Cancellation policy: Rain cancels

March 2010

Wednesday, March 3
Endurance Racing Skills, Part 1

Ann Marie Miller, ammhotwheels[at]aol.com
Meet: Tavern on the Green
Sign in: 5:50am, start 6:00am
Session description: Want to have the endurance & sustained power to be there for the final sprint? Learn techniques to improve your efficiency and sustainable power to hang with the front group. We’ll warm up with some pacelining and then focus on technique and fitness drills to keep you going stronger, longer. This session will also cover bike handling skill work to build confidence and coordination.
Cancellation policy: Rain cancels

Thursday, March 4
Tempo and Power Strength Hill Climbing

David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: “Tempo” pacelines, smooth rotations, cornering skills, and special focus on:
Power Strength Hill Climbing (55-75rpm)
Cancellation policy: Rain cancels

Wednesday, March 10
Strength for Cycling

Ann Marie Miller, ammhotwheels[at]aol.com
Meet: Tavern on the Green
Sign in: 5:50am, start 6:00am
Session description: All the leg presses on the world won’t help your cycling unless you learn techniques to transfer muscle strength into power for climbing hills, sprinting, time trialing and breaking away. After a warm up as a group, you’ll review on the bike drills to improve strength for longer intervals. Learn 3 techniques you can use right away in your workout to give you more “muscle” on the bike.
Cancellation policy: Rain cancels

Thursday, March 11
Tempo and Power Strength Hill Climbing

David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: “Tempo” pacelines, smooth rotations, cornering skills, and special focus on:
Power Strength Hill Climbing (55-75rpm)
Cancellation policy: Rain cancels

Wednesday, March 17
Explosive Strength for Cycling

Ann Marie Miller, ammhotwheels[at]aol.com
Meet: Tavern on the Green
Sign in: 5:50am, start 6:00am
Session description: Sprinting, breaking away and accelerating on hills demand power and explosive leg strength. You’ll practice drills to improve your form and improve your short –term power, agility and ability to accelerate quickly. Learn 3 techniques that will give you the foundation to unleash your sprint potential! Be prepared for some short, high-intensity efforts.
Cancellation policy: Rain cancels

Thursday, March 18
Tempo and Power Strength Hill Climbing

David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: “Tempo” pacelines, smooth rotations, cornering skills, and special focus on:
Power Strength Hill Climbing (55-75rpm)
Cancellation policy: Rain cancels

Wednesday, March 24
Racing Skills – Sprint Basics

Ann Marie Miller, ammhotwheels[at]aol.com
Meet: Tavern on the Green
Sign in: 5:50am, start 6:00am
Session description: The perfect session to help you improve your sprinting, whether you are new to the sport or an experienced racer looking for a tune-up for your sprint! We will review drills to improve your explosive power and sprinting, and review how to incorporate these drills into your workouts. The session will also feature some “race simulation” sprint efforts to practice sprinting at higher intensities. We will also cover the use of explosive sprint efforts to attack and launch a break. The session will include some shorter, intense intervals with sprints.
Cancellation policy: Rain cancels

Thursday, March 25
Tempo and Power Strength Hill Climbing

David Jordan, Djcoaching[at]gmail.com
Meet: West 100th St/Park West Drive, next to North Meadow
Sign in: 5:45am
Session description: “Tempo” pacelines, smooth rotations, cornering skills, and special focus on:
Power Strength Hill Climbing (55-75rpm)
Cancellation policy: Rain cancels

Tuesday, March 30
Points Racing

Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
7:00pm sign up; 7:05pm start
Meet: At Engineer’s Gate (near water fountain)
Session description: Prepare for the CRCA Points Race April 3rd. Strategy for points races will be discussed and sprinting will be practiced. Learn how to conserve energy and use it when you really need to. All levels are welcome!
Emphasis: Points racing, sprinting
Reminder: Bring signed release form, USA Cycling Membership card and Club jersey. Limit 12 riders.
Cancellation policy: Rain cancels.

February 2010

Saturday, February 20
New Member Group Ride, Coached

Ann Marie Miller, ammhotwheels[at]aol.com
Scot Willingham, scot_w[at]earthlink.net
8:50am sign up; 9:00am start
Meet: At Engineer’s Gate (near water fountain)
Session description: Introductory new membership group ride with experienced coaches. General safety, pacelining and group riding comfort will be the main goals of this ride.
Emphasis: Group riding
Cancellation policy: Rain cancels

Saturday, February 27
New Member Group Ride, Coached

Ann Marie Miller, ammhotwheels[at]aol.com
David Jordan, djcoaching[at]aol.com
8:50am sign up; 9:00am start
Meet: At Engineer’s Gate (near water fountain)
Session description: Introductory new membership group ride with experienced coaches. General safety, pacelining and group riding comfort will be the main goals of this ride.
Emphasis: Group riding
Cancellation policy: Rain cancels

Sunday, February 28
CRCA Introductory Seminar

5:00pm
Meet: SBR bike shop
203 West 58th Street (between 7th Ave and Broadway)
Session description: If you are new to the club, regardless of your category or whether you have raced before, this seminar is strongly recommended. This session is informational only, do not bring your bike unless you can lock it up outside.