Thursday, October 23, 2014
Tuesday, October 21, 2014
Monday, October 20, 2014
With the Cube only a few days away, tomorrow afternoon will be our final prerace meeting with the city officials. I will plan to send a short message out tomorrow night with some last minute information. Here is the plan for the Tuesday ride tomorrow: If you are interested in taking a look at the Cube course, bring your cross bike. Steve Wasden has agreed to be responsible for the route of tomorrow night’s road ride. The cross guys will start with Steve’s group and split off early to preview the Cube when a good opportunity presents itself.
As you know if you have been keeping track, we only have two TNR’s remaining for 2014 due to the end of daylight savings time the first Sunday of November. In spite of cooler temperatures and dwindling daylight, support for the TNR has remained strong throughout the month of October.
Sunday, October 19, 2014
Friday, October 17, 2014
Wednesday, October 15, 2014
Tuesday, October 14, 2014
- Course Inspection: 10 – 30 minutes
- Stationary Trainer: 30 minutes with a Tempo effort, then a Sub-Threshold effort, then 2 x 30 secs ON HARD 1 minute OFF
- End Warm-Up: 10 – 15 minutes prior to the start (Overton, 2010)
|Image: Frank Overton - http://303cycling.com/CycloCross-Warm-Up-Protocol-fascat-coaching|
Dynamic Stretching: Before heading off to the cyclocross course or upon arrival, consider doing some dynamic stretching (not to be confused with static stretching, which is best left to be done after your race), before starting your cardio warm-up. Dynamic stretching takes joints through the ranges of motion that will be experienced during the coming race and provides a great foundation for the muscle activation that occurs during cardio warm-ups, like the one mentioned above.