This Thursday (tomorrow) Laurence and I will be doing a sunrise ride. We tried this for the first time last week and it was a great success. We met just before 7am at the gravel parking lot. We did the headlands, rode down the back side, and was back at the parking lot by 8am.
The one thing about this Thursday ride is that we leave at 7am SHARP and the ride is at a moderate to fast pace. Anyone is welcome to join us, but like most of you, we have jobs to get to in the morning! If you want to join us, plan to be ready and on your bike by 6:55am. Laurence and I both ride there from our respective houses, so there is no overhead of a car or anything.
Wear warm clothing as it will probably be about 45 degrees out, and wear a blinky light and reflective clothing, as the sunrise tomorrow is at 7:13am, around about the time we are climbing the headlands..
Not required, but please RSVP if we can expect you out there for the ride..
Don't forget, track is tonight at 6:30, at Kezar Stadium. We meet, as always, on the northeast side of the track at the bench on the far right. Look for a yellow "Bad Ass X-ing" sign, thanks to Brian for picking it up for the team when he was in Kona last spring!
As always, workout locations are on the Workout Locations page.
This will probably be the workout:
1) 1 mile warmup (3 laps up above)
2) core work: 3x15 pushups, 3x10 side planks (i.e. 3 sets, each side) 3x10 bent leg lowers
3) warm up again with a lap
4) 6x downhill part of the path from the upper track to the lower track - go all out, just trying to practice running quickly downhill
5) 8x400s starting at just slower than 10k pace, getting faster by 2 seconds each time. Recover at least 90 seconds between intervals (you can also make this 4x400 or 6x400 if you want - but the more you do it, the better :))
6) cooldown - at least 1/2 mile (2 laps)