The outdoor workout for 9/9: Meet at the Boston Mills Ski area parking. Workout is on Stanford Rd. WU for 20-30 min working from easy Z2 to Z3 CT, and then do a couple of low Z4 intervals of 2-3 min in duration. Main set entails a start at the Stop Ahead sign just past the Boston Mills/Stanford Rd intersection. Ride a very hard Z5a-b north on Stanford, past the hostel, up to the dogleg turn to the right, and then continue to do the climb up to the dead-end of Stanford. The rep ends at the very top of the climb. Soft pedal all the way back to the start for the next rep. Do 5-7 reps of this flats/climb route. Be safe and have fun.
Hampton Hills up Truxell 8-mile TT on 10/3/07:
Greg Fletcher - 21:33; Mike Dedonno - 22:05; Mike Neag - 22:15; Derek Marquardt - 22:51; Joe Orlando - 23:22; Brian Kenny (on mt bike) 23:48; Jim Jacho 24:03; Marie 24:04; Louie 24:19; Dale 25:09; Greg K 25:15; Jim Dehner 25:51; Emily M 25:52; Bill Ross 26:15; Ron 26:57; Phil Martin 28:23; Dave Padoka 28:55
Hampton Hill to Truxel and back 10-mile TT in July 2007:
Pete Baughman & Jane Evely on tandem - 22:11; Darrin Kert - 22:14; Jeff Wilson - 22:45; Kurt Molter - 24:14; Sam House - 25:00; Bryan Prack - 25:05; Greg Flecher - 25:08; Derek Marquardt - 25:17; Joe Orlando - 25:29; Mike Slusser - 25:39; Mike DeDonno - 25:44; TJ Wolski - 25:58; Ardy Sadeghi - 26:19; Brian Parana - 26:19; Steve Wilson - 26:37; Emily Montemagno - 26:46; Jim Jacko - 26:57; Marie Spencer - 27:02; Tom Norris - 27:07; Laurie McDonald - 27:08; Terry Bork - 27:15; Angie Ridgel - 27:20; Russ Marx - 27:26; Tiffany Urlich 27:29; Judy Carroll - 27:30; Marie Rote - 28:08Bill Ross - 28:32; Jim Dehner - 28:57; Roman Liseynesky - 29:12; Cassie Shumacher - 29:55; Greg Kaz... - 29:56; Jan Dowling - 29:59; Alan Savoy - 31:29; Dave Padoka - 32:10; Joshua Sayers 34:26
Want to compare your times to the best ever? For record times in the Hampton Hill to Truxel and back 10-mile TT compiled by the Summit Freewheelers over the past 10 years go to: http://www.summitfreewheelers.org/TOPrecords.html#hhtx For record times in the Hampton Hills up Truxel 8-mile TT go to: http://www.summitfreewheelers.org/TOPrecords.html#hhac
The Wednesday night workout began in the winter of 1997, in the dark and cold of night, where myself and several of my roadie buddies began doing organized group workouts that revolved around very deliberate and specific heart rate zone intervals: Z3 tempo, lactate threshold and VO2. We encouraged all riders to join us as it only helped to fuel the fires of competition. By fall of 1997 we were all riding at levels that many of us never realized we could attain - as the saying goes: you only get better when you train with better athletes. Our workout group was later joined by the ladies, and the group continued to grow over the next couple of years. I stopped doing the workouts with the group around 2001 after I lost my zeal for competition, and rather than let this workout tradition fade away, I switched gears and began to manage the workout group with an eye on safety, and a desire to keep the comradeship between this special group of athletes alive. The Wednesday night training group now has anywhere from 20-50 riders present.
WHEN - Begins in April every Wednesday night leaving promptly at 6:00 pm. If at all possible please do a warm-up prior to the start so that we can get the workout underway ASAP and move into the main set. Many athletes arrive at 5:30 pm and do about a 30 min WU before our start time.
RAIN - If there is steady rain or thunder storms the workout will be cancelled.
WHERE - Venue #1 is the Bolanz Road trail head, "aka" Hunt Farm visitor information center. DIRECTIONS: Hunt Farm Visitor Information Center (lower center of the map) is located on Bolanz Road between Riverview and Akron-Peninsula roads in Cuyahoga Falls, Ohio.
New venues and directions will be added in the next two weeks.
COST- Free.
WHAT I ASK OF YOU - Exhibit the highest level of sportsmanship, courtesy, safety and helpfulness to others that may not be as experienced as you.
NEXT WORKOUT- 4/16/08.
