Velocity Cycling
Meeting Notes
September 6, 2004

Attendees: John Howell, Roger Wolf, Jim Hutton, Stanton Truxillo, John
Hoffner

1. Gruene Time Trial scheduled for October 31 was discussed.
a. Teams were discussed, some have formed.
b. Time Trial specific equipment changes were discussed.
c. It was discussed that members would start training on their TT
equipment.
d. The Sept 15th workout on the Veloway will be a starting point for that
training.
e. A "preride" was proposed for the Gruene course a week or so before the
event.
2. Proposed Velocity Days with program topics were:
a. November 13th - "Base Mileage"
b. December 11th - handling skills
3. Quantifying exercise intensity was discussed. The question was "what is
the most desirable pace during a base mileage or distance ride, verses a
recovery ride".

The answer: base miles or long endurance miles should be at 70-80% of HRmax.
Recovery miles are different; they are intended to be "active rest", and
should be at 50-60% of HRmax, or even less. Recovery really means RECOVERY,
not exercise; the purpose is just to get the muscles moving enough to
maintain flexibility and flush any metabolic by-products from the previous
day's workout.

(An additional note from Coach Stan: Most competitive riders ride too hard
most of the time, and too easy on their hard days. Watch the pros or the
Cat 1's on their recovery days; they noodle along at about 12-14 mph, which
is nowhere near 70-80%.)

4. Group riding safety was discussed. Stanton Truxillo said that one or
more other clubs had contacted him for ideas and/or training to improve
group riding safety on club rides. Clubs in nearby metropolitan areas have
recently experienced cycling accidents and/or injuries more often than ACA
and/or Velocity. Possible reasons for this anomaly included:
a. ACA’s preride "rider’s meetings", grouping of riders by distance, speed
etc.
b. Monitoring and controlling the speed of the group/paceline.
c. Modeling correct paceline technique.
d. Paceline management offered by several riders.
e. Structuring the ride with agreed upon phases: warmup, distance pace,
hotspots