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Rio Strada Racing

Thursday, January 21, 2010. A typical workout on Tuesdays starts with 15 minutes of warm-up (recovery pace), 15 minutes of endurance pace warm-up, then the main set of 30minutes of tempo (76-90%), and finishing with 15 minutes of recovery pace cool-down. Recovery 0-56% threshold, Endurance 56%-75%, Tempo 76% -90%. It's all about a proper warm-up and cool down. Tuesday, January 19, 2010. Training Triangle - The Progression. Wednesday, January 13, 2010. Endurance Training - Just ride at 56- 75% of power.

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Rio Strada Racing | riostradaracer.blogspot.com Reviews
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Thursday, January 21, 2010. A typical workout on Tuesdays starts with 15 minutes of warm-up (recovery pace), 15 minutes of endurance pace warm-up, then the main set of 30minutes of tempo (76-90%), and finishing with 15 minutes of recovery pace cool-down. Recovery 0-56% threshold, Endurance 56%-75%, Tempo 76% -90%. It's all about a proper warm-up and cool down. Tuesday, January 19, 2010. Training Triangle - The Progression. Wednesday, January 13, 2010. Endurance Training - Just ride at 56- 75% of power.
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Rio Strada Racing | riostradaracer.blogspot.com Reviews

https://riostradaracer.blogspot.com

Thursday, January 21, 2010. A typical workout on Tuesdays starts with 15 minutes of warm-up (recovery pace), 15 minutes of endurance pace warm-up, then the main set of 30minutes of tempo (76-90%), and finishing with 15 minutes of recovery pace cool-down. Recovery 0-56% threshold, Endurance 56%-75%, Tempo 76% -90%. It's all about a proper warm-up and cool down. Tuesday, January 19, 2010. Training Triangle - The Progression. Wednesday, January 13, 2010. Endurance Training - Just ride at 56- 75% of power.

INTERNAL PAGES

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1

Rio Strada Racing: Training Triangle - The Progression.

http://riostradaracer.blogspot.com/2010/01/training-triangle-progression.html

Tuesday, January 19, 2010. Training Triangle - The Progression. Subscribe to: Post Comments (Atom). We Eat Our Own. View my complete profile. Training Triangle - The Progression. Coffee Republic Route / Mt. Vernon Rd.

2

Rio Strada Racing: Coffee Republic Route / Mt. Vernon Rd

http://riostradaracer.blogspot.com/2010/01/coffee-republic-route-mt-vernon-rd.html

Saturday, January 9, 2010. Coffee Republic Route / Mt. Vernon Rd. Per the PT data, I spent too much time in the Threshold and above category. I really wanted to be in the endurance zone. But, the Boyz wanted to get done by noon thirty. My legs are going to hurt tomorrow. Subscribe to: Post Comments (Atom). We Eat Our Own. View my complete profile. Training Triangle - The Progression. Coffee Republic Route / Mt. Vernon Rd.

3

Rio Strada Racing: December 2008

http://riostradaracer.blogspot.com/2008_12_01_archive.html

Monday, December 8, 2008. 2009 Road Season Training. Monday - Rest Day or Group ride. Tuesday - Hill Repeats or Generic Ride. Wednesday - Fast pedal. Thursdays - Interval Days (long or short distance or mixture). Saturday- Head to the Hills, except for the 4th week of the cycle which is a flat ride week. Sunday -Speciality day or Endurance Ride. The training plan will change as soon as the Prarie City Mountain Bike races come around. I hope that helps. Subscribe to: Posts (Atom). We Eat Our Own.

4

Rio Strada Racing: June 2009

http://riostradaracer.blogspot.com/2009_06_01_archive.html

Thursday, June 25, 2009. Yup, it belongs to Michelle. It's her Niner mountain bike. Small size frame, A&W Rootbeer color, Rockshox Reba fork, Shimano hydraulics, and other cool stuff. Very nice bike. Here it is. My singlespeed 29er mountain bike. Sette frame with Rockshox Reba fork, soulcraft chaintensioner, 32x18 gearing for Prairie City, Avid mechanicals, and Kenda Klaw tires. This bike rails! 4 out of 4 stars. Subscribe to: Posts (Atom). We Eat Our Own. View my complete profile.

5

Rio Strada Racing: December 2009

http://riostradaracer.blogspot.com/2009_12_01_archive.html

Tuesday, December 15, 2009. Cold and Chilly Month of December. My workouts are pretty simple at this point. Long Rides on Saturdays, Recovery Ride Sundays, Hill intervals on Tuesdays, and Speed invertals on Thursdays. Gym workouts: Sunday is shoulders, biceps, and core. Wednesdays is chest, biceps, and core. Scoobysworkshop is da bomb. And, Zuzanna gives good form tips, as someone pointed out. Cheers! Subscribe to: Posts (Atom). We Eat Our Own. View my complete profile. Cold and Chilly Month of December.

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bikesbeerfood.blogspot.com bikesbeerfood.blogspot.com

Bikes, Beer, Food, the rides of my life.: February 2010

http://bikesbeerfood.blogspot.com/2010_02_01_archive.html

Bikes, Beer, Food, the rides of my life. Friday, February 5, 2010. The bags I ordered were the Frame Bag, for use on the Kona; the Gas Tank, which can be used on any of my bikes; and the Roll Bag, with the attached small Front Bag, that can be used on my LHT as well. For the most part when I use this bike for camping I plan to carry water and any clothing that I will need in my Camelback H.A.W.G., a good and reliable system I have had for the last 4 years, so why change perfection. Surly LHT Owners Group.

bikesbeerfood.blogspot.com bikesbeerfood.blogspot.com

Bikes, Beer, Food, the rides of my life.: There Here!

http://bikesbeerfood.blogspot.com/2010/02/there-here.html

Bikes, Beer, Food, the rides of my life. Friday, February 5, 2010. The bags I ordered were the Frame Bag, for use on the Kona; the Gas Tank, which can be used on any of my bikes; and the Roll Bag, with the attached small Front Bag, that can be used on my LHT as well. For the most part when I use this bike for camping I plan to carry water and any clothing that I will need in my Camelback H.A.W.G., a good and reliable system I have had for the last 4 years, so why change perfection. Surly LHT Owners Group.

bikesbeerfood.blogspot.com bikesbeerfood.blogspot.com

Bikes, Beer, Food, the rides of my life.: December 2009

http://bikesbeerfood.blogspot.com/2009_12_01_archive.html

Bikes, Beer, Food, the rides of my life. Thursday, December 24, 2009. Hoping that everyone has a great holiday ride. Wednesday, December 23, 2009. The Curse of the Meatloaf. 8220;Meatloaf”…. That word has plagued me for the last 32 years, ever since that fateful night at Lake Comanche back in the summer of 1977. It all started as my stomach began to boil, and along with 3 of my best friends, fairly not a wink of sleep was to be had that night. Meatloaf! Ok, how about some Tri-tip? Really, really, good!

bikesbeerfood.blogspot.com bikesbeerfood.blogspot.com

Bikes, Beer, Food, the rides of my life.: Resolutions for a New Year

http://bikesbeerfood.blogspot.com/2010/01/resolutions-of-new-year.html

Bikes, Beer, Food, the rides of my life. Saturday, January 2, 2010. Resolutions for a New Year. Subscribe to: Post Comments (Atom). The Full Pint - Beer Reviews. Surly LHT Owners Group. My 54th Annual Birthday Ride. Resolutions for a New Year. View my complete profile.

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Bikes, Beer, Food, the rides of my life.: My 54th Annual Birthday Ride

http://bikesbeerfood.blogspot.com/2010/01/my-54th-annual-birthday-ride.html

Bikes, Beer, Food, the rides of my life. Saturday, January 16, 2010. My 54th Annual Birthday Ride. So it was off to Fairfied with Vitaly and John,. For a birthday ride. With just a little adjustment, . And a short New York tale, . If one dose exist). With the sun in our face, we rode the Amtrak, . All the way to Fairfield. We rode to Winters with vigor and haste, . For a lunch that did not go to waste. It was with 55 miles under our wheels, and 23 to go,we crossed Graffiti Bridge. Just in time, .

bikesbeerfood.blogspot.com bikesbeerfood.blogspot.com

Bikes, Beer, Food, the rides of my life.: January 2010

http://bikesbeerfood.blogspot.com/2010_01_01_archive.html

Bikes, Beer, Food, the rides of my life. Saturday, January 16, 2010. My 54th Annual Birthday Ride. So it was off to Fairfied with Vitaly and John,. For a birthday ride. With just a little adjustment, . And a short New York tale, . If one dose exist). With the sun in our face, we rode the Amtrak, . All the way to Fairfield. We rode to Winters with vigor and haste, . For a lunch that did not go to waste. It was with 55 miles under our wheels, and 23 to go,we crossed Graffiti Bridge. Just in time, .

bikesbeerfood.blogspot.com bikesbeerfood.blogspot.com

Bikes, Beer, Food, the rides of my life.: Tis the Season

http://bikesbeerfood.blogspot.com/2009/12/tis-season.html

Bikes, Beer, Food, the rides of my life. Monday, December 21, 2009. Subscribe to: Post Comments (Atom). The Full Pint - Beer Reviews. Surly LHT Owners Group. The Curse of the Meatloaf. View my complete profile.

bikesbeerfood.blogspot.com bikesbeerfood.blogspot.com

Bikes, Beer, Food, the rides of my life.: The Curse of the Meatloaf

http://bikesbeerfood.blogspot.com/2009/12/curse-of-meatloaf.html

Bikes, Beer, Food, the rides of my life. Wednesday, December 23, 2009. The Curse of the Meatloaf. 8220;Meatloaf”…. That word has plagued me for the last 32 years, ever since that fateful night at Lake Comanche back in the summer of 1977. It all started as my stomach began to boil, and along with 3 of my best friends, fairly not a wink of sleep was to be had that night. Meatloaf! What is the point of all these rambling as my wife would ask? Ok, how about some Tri-tip? No, Monday. Pulled Pork?

bikesbeerfood.blogspot.com bikesbeerfood.blogspot.com

Bikes, Beer, Food, the rides of my life.: June 2010

http://bikesbeerfood.blogspot.com/2010_06_01_archive.html

Bikes, Beer, Food, the rides of my life. Wednesday, June 2, 2010. I have an idea! Sorry for the lack words on the blog as of late, but it happens even to the best of us. Luckly, I have had a great idea come to mind, and as soon as I can put it all togeather I will post it. Stay tuned. Subscribe to: Posts (Atom). The Full Pint - Beer Reviews. Surly LHT Owners Group. I have an idea! View my complete profile.

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Thursday, January 21, 2010. A typical workout on Tuesdays starts with 15 minutes of warm-up (recovery pace), 15 minutes of endurance pace warm-up, then the main set of 30minutes of tempo (76-90%), and finishing with 15 minutes of recovery pace cool-down. Recovery 0-56% threshold, Endurance 56%-75%, Tempo 76% -90%. It's all about a proper warm-up and cool down. Tuesday, January 19, 2010. Training Triangle - The Progression. Wednesday, January 13, 2010. Endurance Training - Just ride at 56- 75% of power.

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