>Saturday Morning Ride /Charles River Wheelman Nahanton Park Ride. Location: Nahanton Park, Newton. Ride Leaves: 8:30 AM sharp. Various options for distances 19, 23, 28, and 42 mile loops. The route is similar to the other rides out of Nahanton and St. Bart’s. Often a well attended ride in the spring/summer/fall, the ride has various speeds depending on which group you go with. The first group will average over 21 mph on the 42 mile loop. The other groups will have lower average speeds.
-Coach Vic Brown

>BOSTON Road Ride: Tuesday nights. Will start on May 4, 2010. Weekly ride through mid-September, leaving at 6:00pm, sponsored by Landry’s Boston store. Weekly, moderate-paced, on-road group ride with focus on making new friends. Ride meets at Cleveland Circle (at Beacon Street and Chestnut Hill Ave. Organized by Green Line Velo.
-Coach Vic Brown

>0-5 min Warm up, C90+ (zone 1)
5-10 min Pedaling Mechanics, C95+ (zone 1/2)
Concentrate on legs moving as pistons moving parallel to the floor. Toe Lift. Heel to butt pulling with hamstring. Etc.
10-15 min Single Leg Drill (zone 2)
:30 Right, :30 both, :30 Left, :30 both
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-30 min Fast Pedal (zone 2/3)
:30 C110, :30 C80
X 10 rounds
30-35 min Recovery, C95+ (zone 1/2)
35-40 min Cool down, EZ spin (zone 1)
Transition Run: 10 min
-Coach Vic Brown

>0-15 min Develop a pre race warm up routine (zone 1-3)
15-40 Openers – 15 Second Sprints (N/A)
do 1 every 5 min, EZ spin after each in heart rate zone 1-2
X 5 rounds
40-45 min Spin down EZ (zone 1)
Transition Run: 15 min
Next 2 miles will be 4-5 x 1 min hard in heart rate zone 3-4, 1 min EZ in heart rate zone 1-2
-Coach Vic Brown

>0-20 min Develop a pre race warm up routine (zone 1-3)
20-38 vVO2 Max (zone 5)
3 min at 103% C90+, 3 min at 50% EZ C80+
X 3 rounds
38-45 min Cool down, EZ spin (zone 1)
Transition Run: 15 min
Next 2 miles will be 4-5 x 2 min hard in heart rate zone 3-4, 2min EZ in heart rate zone 1-2
-Coach Vic Brown

>0-5 min 5 min of EZ pedaling, learn your system (zone 1)
5-10 min Pedaling Mechanics, C95+ (zone 1/2)
Concentrate on legs moving as pistons moving parallel to the floor. Toe Lift. Heel to butt pulling with hamstring. Etc.
10-15 min Climbing (zone 1/2)
:30 standing, :30 seated
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-52 vVO2 Max (zone 5)
4 min at 103% C90+, 4 min at 50% EZ C80+
X 4 rounds
52-60 min Cool down, EZ spin (zone 1)
Transition Run: 20 min
Next 3-4 miles will be 3-5 x 3 min EZ at heart rate zone 1-3, 3 min at slightly over LT/5K pace in heart rate high zone 4.
-Coach Vic Brown

>0-5 min Warm Up, C90+ (zone 1)
5-15 min Fast Pedal, C110+ (zone 2/3)
1 min on, 1 min off
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-56 min Time Trial Heart Rate – Medium Format (zone 3/4)
Start 10 beats below TTHR and finish 3 beats above
If using power, use FTP + 10 watts
10 min on, 2 min off
X 3 rounds
56-60 min Cool down. EZ spin (zone 1)
Transition Run: 20 min
Focus on a quick cadence for the first 2 min off the bike. You should be striving for 21+ foot strikes with 1 foot in 15 sec. Finish with 18 min in at heart rate zone 2. Every 5 min recheck your cadence.
-Coach Vic Brown

>0-5 min Pedal EZ, C80+ (zone 1)
5-15 min Fast Pedal, C110+ (zone 2/3)
1 min on, 1 min off
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-50 min Time Trial Heart Rate – Short Format (zone 3/4)
Start 10 beats below TTHR and finish 3 beats above
5 min on, 1 min off
X 5 rounds
50-55 min Recovery, C95+ (zone 1/2)
55-65 min Single Leg Sprints (zone N/A)
:15 Right, :45 both, :15 Left, :45 both
X 5 rounds
65-70 min Spin down. EZ (zone 1)
Transition Run: 20 min
Focus on a quick cadence for the first 2 min off the bike. You should be striving for 21+ foot strikes with 1 foot in 15 sec. Finish with 18 min in at heart rate zone 2. Every 5 min recheck your cadence.

>0-5 min Pedal EZ, C80+ (zone 1)
5-10 min Pedaling Mechanics, C95+ (zone 1/2)
Concentrate on legs moving as pistons moving parallel to the floor. Toe Lift. Heel to butt pulling with hamstring. Etc.
10-20 min Single Leg Drill (zone 2)
:30 Right, :30 Both, :30 Left, :30 Both
X 5 rounds
20-25 min Recovery, C95+ (zone 1/2)
25-55 vVO2 Max (zone 5)
3 min at 103% C90+, 3 min at 50% EZ C80+
X 5-8 rounds
55-60 min Cool down, EZ spin (zone 1)
TRANSITION RUN: 10 min (zone 2)
Focus on a quick cadence for the first 2 min off the bike. You should be striving for 21+ foot strikes with 1 foot in 15 sec. Finish with 8 min at heart rate zone 2. Every 2 min recheck your cadence.

>0-5 min Warm up, C80+ (zone 1)
5-20 min Cadence (zone 1/2)
:60 C90, :60 C100, :60 C110
X 5 rounds
20-25 min Recovery, C95+ (zone 1/2)
25-55 vVO2 Max (zone 5)
:40 at 103%, :20 EZ
X 15 rounds
~5 min EZ spin Recovery after sets #5&10
55-60 min Cool down. EZ spin (zone 1)
TRANSITION RUN: 20 min (zone 2)
-Coach Vic Brown