Hello everyone!

Today's ride was brought to you by the letter 'L' - for lactate
threshold training! Everyone did a great job executing on the
prescribed set of intervals. In addition we also did Bailey Hill
repeats. This was a breakthru workout and was not an easy session.
For those that took part, be sure to get adequate recovery this
week. Next week you're going to notice an improvement in your
riding capability!


Focal points for today's session were:
1.) Solid warm-up. Twenty minutes.

2.) Power-ups - the cycling equivalent of running strides. 6-8

3.) Pyramid Intervals - 1-2-3-4-5-4-3-2-1. Each number representing
a minute of time. Rest interval equal to interval length.



Great job!



-Brandon Nugent
----------------
408.480.8441