This week I am beginning flat, tempo riding. Also, known as base training. The Weds Pro Ride and Sunday Team Ride will be begin runs up to Trancas, conducted at tempo.
What does this mean?
We will be riding flat, with steady power. Think constant watts. Very similar to our noodle rides but faster and longer. We will be hitting 24mph or so on PCH. At that speed, people on the front are doing a lot more work than people in the rear so we will rotate out the lead frequently (see earlier emails on ettiquete at the front). I am a heart rate guy and for me riding tempo at the front translates to 30bpm-35bpm (20%) below lactate threshold. Watts people, that is some or other zone, I’m guessing zone 2.
There are rollers on PCH. When we hit the rollers do not stand up on the pedals and jam it. Do not race to the top of Pepperdine. Do not jack up the pace to 27mph. Keep your power steady and let your speed fluctuate. If you want to go fast or test your max watts, skip these rides. Popping off the front, even if it’s just you, completely screws the ride for everyone as someone inevitably follows the knucklehead. Don’t be a knucklehead.
This will be difficult for many of you. But you will get used to it. This riding will condition your aerobic system. It will make you efficient. It will make you stronger even if you don’t feel spent. It will prepare you for the massive amount of climbing we will be doing very soon. But only if you keep a lid on yourself. Fart around now and you will not benefit from the thousands (seriously) of miles and hundreds of thousands (seriously) of vertical feet we are going to be putting in this winter. As I tell many people, enjoy these days. These are are fun, pain-free rides we all get to do together. Soon it will all be uphill and all full of pain and glorious suffering. You will love that too
See you out there.
PS. These, like all our winter training rides, are no-drop rides. Everyone waits. Everyone sticks together.
Wow! Up against the best that can be dished out Stathis comes up with a mighty 5th place finish! Congrats Stathis!
Nice podium finish Sam!!!
Big Orange Hawaii shows that our women can bring it too!! Chiy Lombard Hussle wins the Dick Evans Memorial RR by an incredible 27 minute margain!! BAM!!
Dan Cobley wins!! Big O Hawaii sweeps the podium at the Dick Evans Memorial Road Race!!! Peter Lombard 2nd! Jason Smith 3rd.
See full results here: http://www.pseresults.com/events/537/results
Well done Sam!
Well done Dennis!
Congrats Lauren Mulwitz, Jay LaPlante, and Michael Hotten!!
Mt. Whitney Cat 4s
Stephen Ruiz comes up with 6th!!! Nice!
Attila Fruttus hits 12th! Not bad for a guy whose shin was a giant sausage not long ago.
Lauren show’s the Nation’s best mountain bikers how it’s done Big O style and comes up with an astounding 7th place finish at Leadville!!
About Big Orange
- November 13, 2011 – Latigo Ride
7:00 am, General
- November 13, 2011 – TEAM NIGHT AT CYNERGY! THURSDAY NOV. 17th
2:42 pm, General
- December 3, 2011 – TEAM MEETING AT G3's
7:00 pm, General