[SkateDC] Fw: Race Pace Draft Line Training

[Kent Gunlicks]

On Mon, Jul 27, 2009 at 2:05 PM, Jeffrey Neal <jnealpe at gmail.com> wrote:


We had a great turn out for reinstating the race pace draft line sessions.  The next session will be Sunday 2 August!
>Be warmed up and ready at 9am, we roll off at 9:15.
>More information in the email below.
>>Cheers,
>Jeffrey
>
>
>PS Can someone recruit a biker to pace us?  John, think Jen, Lisa, or another person you know would be interested?
>
>
>On Thu, Jul 16, 2009 at 1:18 AM, Jeffrey Neal <jnealpe at gmail.com> wrote:
>
>Speedsters:
>>A critical mass of us will establish a regular race pace draft line training day.  I understand we used to do this in the area and I benefited greatly from joining the SoCal Skaters weekly race pace draft line when in LA, e.g. 1:16 in Napa.  It's great training for race day.  We have the talent here and we've been squandering this opportunity.  Let's get organized, just for one day, and take advantage of the pool of talent and fitness we have here to elevate our game. Also, it's wicked fun!
>>
>>
>>Here's the proposal:
>>When: Every Sun. be ready by 0900. We roll-off at 0915
>>Where: HP (until we determine a better location, shorter and less congested loop.)
>>What: Draft line
>>>>
>>How: 6 laps at race pace
>>Lap 1 - Warm up, 16 mph
>>Lap 2 - 18 mph
>>Lap 3 - 19 mph
>>Lap 4 - 20 mph
>>Lap 5 - 21 mph
>>Lap 6 - 22+ mph, no limit, sprint to the last bathroom on the back side
>>
>>
>>Details:
>>* Maintain the speeds in draft line.  Don't pick-up the pace on the slower laps, save that for the last laps.  Going easy to practice conserving energy in the draft line is an important skill to hone.  We have all week to focus on training our individual fitness level.  If you want to work harder, feel free to pull out of the draft to skate, just don't high jack the draft line up front and change the speed.  As we all get more comfortable with this, we'll start a mph faster so we can end a mph faster and keep adjusting as out fitness and form warrants.  
>>* Some will drop.  Understand, not all of us will maintain the pace the entire time.  When we drop, form a draft line of dropped folks and pick-up people as you continue around and complete the 6 laps.  Don't stop!!
>>* Have a bike pace us when possible.  Volunteers?  If not, use our GPS devices.
>>* Switch off leading in the front.  Stay no longer than 20 strides.  Stronger skaters will take more pulls.  Weaker skaters can skip taking pulls and just stay back.
>>* When a wind is present, we'll end up a little slower on the side into the wind and a little faster on the side with it.  A little is say 1, maybe 2 mph difference.
>>* Slow in the congested areas, for safety (another reason to find a better venue.)  Use as a regrouping area:  Slow to say 16 mph from the back side stop sign to the front side gate past the golf course.  
>>
>>
>>Understand, we'll have rough edges to workout the first few outings.  If we stay patient and focus on resolving the  issues, this can evolve into a kickass training tool and good time!
>>
>>
>>Who's in this Sunday?  Please provide thoughts, suggestions.
>>Cheers,
>>JeffreyPS Please forward to other possibly interested parties (skaters or bikers) I didn't include: WAR, Roller Quest, DC Ice, Jose, Michelle, Jen, Rolando, Said...
>>
>