For those not on Gale's list:
--------------------------------------- From Gales email
-----------------------

Cyclists ~

This week will be a time trial up the Pinewood climb. There are several
ways to make good use of the TT and it doesn’t have to be a
go-till-ya-barf effort.

1) One goal of the time trial is baseline information. In most cases,
this TT should not be the fastest you are capable of producing – unless
you are planning a race in a couple of weeks.

2) All TT’s begin at the mailboxes across from Flatiron Reservoir. There
are two spots to use as finish data points. The first finish spot is the
first real flat section that has a small pipe running overhead. The
second finish spot is the top of the climb that used to have a call box.
Now you can use the telephone pole or I think there might be mailboxes
up there as well. Which finish you use is your choice.

3) If you have no gadgets (heart rate monitor or power meter) then you
can do a best-effort TT. This is basically going as fast as you can go
at this point in time. If your training plan is working, you will go
faster next summer when you are preparing your for your key event.
(Translated: You should *not* be producing PR times in November.)

4) With a heart rate monitor, and if you know your training zones, you
can TT at a given heart rate level (+/- a beat or two) and record your
time. If your training plan is working, in a couple of months you should
go faster for the same heart rate cost. You can link this to power as
well. For a given heart rate “cost”, if you are gaining fitness you
should be able to produce more watts (go faster) in a couple of months.
You can make the HR aerobic, or threshold. This time of year, I suggest
mostly aerobic meaning low Zone 3, high Zone 2. (If you use the training
zones from any of my books.)

5) Those of you with HR monitors and power meters can do a
go-till-ya-barf effort. This is an all-out TT effort, similar to “best
effort” for people with no gadgets. Record your average heart rate (and
power for those with power), and time. As with the aerobic TT, this
should improve as you get more fit.

We’ll roll out at 9:00 am and do a good warm-up before we get to the
climb. Depending on what people want to do, we can head back or include
the Carter Lake loop.

See you Sunday ~

Gale

* ----------------------------------------------------*



Steve Douglas wrote:
>
>
> Anyone plan on riding with Gale and doing the Pinewood TT? I am still
> trying to decide what to do. I am leaning
> toward a mellow MTB ride, starting from the HS and going over to do
> Maxwell etc...
>
> -Steve
>
>