Reservations for the Christmas/New Year’s Eve classes must be made online: https://touchstoneclimbing.com/ironworks.

wg

Dear all,

Beginning tomorrow, December 1, the reservations list is open for the Winter holiday classes.

Christmas Eve, Saturday, 12/24: 10:00 a.m.-1:00 p.m.–Pat

New Year’s Eve, Saturday, 12/31, 10:00 a.m.-1:00 p.m.–Gail

Classes are 3 hours in length, with 24 bikes available on a first come, first serve basis. Looking forward to seeing you.

wg

The first hour will be lots of steady ME work on flat roads and seated climbs. The last half hour will be an awesome high intensity road race…

—cheers

—Pat

Hey!!

lets ride inside again this Sunday to avoid the wet and slippery roads….

Hope to see you there!!! 12:30-2:00pm

—Pat

Hope to see you there!

—Pat

Hi,

tonight we’ve got plenty of time to warm up before we start 40 minutes worth of SFR work ((steady strong climbing at ME (medium) effort level)).

We’ll finish with a 15 minute flat road cycling in and out of ME and AT efforts. Light fast spin to cool down, and we’ll be good to go.

Hope to see you there. —-Pat

10 minutes warm up

10 minutes accelerations: establish flat road ME Tempo and practice accelerations (higher efforts but not all out)

 

Strength work:

2 X 6 minutes fast SFRs (18 revs per 15 sec Tempo)

2 min jog between each

4 X 4 minutes slower SFRs (12 revs per 15 sec Tempo)

2 min jog between each

 

4 min easy light spin moving into 4 min flat road ME Tempo

 

15 min flat road Tempo cadence: 4 min ME 1 AT1/ 3 min ME 2 AT1/ 2 min ME 3 AT1

Easy for a couple of minutes

 

5 minutes working from flat road Tempo to no resistance light fast spin

Cool down

Dear all,

Remember that starting tomorrow, November 12, Saturday classes return at a new time: 12:30 p.m.-2:30 p.m. Please do not disturb the yoga class that is in session until 12:15 by walking through from the indoor staircase. The upstairs door will be open starting at 12 noon.

Also, a few bikes remain available for Thanksgiving Day, 8-10:30 a.m. You must sign up online to reserve a bike.

On Wednesday, 11/23, the day preceding Thanksgiving, there will no 5:30-7 p.m. class due to an early closing time. However, we will still offer a 6:30 a.m. class for those of you who face a normal workday or won’t be able to join us the following morning.

The Friday morning 6:30 a.m.class on 11/25 (day following Thanksgiving) is cancelled.

In years past, we have cancelled class on the Saturday following Thanksgiving. However, after hearing your pleas, especially because of  the new starting time, we will hold class on Saturday, 11/26.

And finally, Rainy Day Sundays are in effect beginning this weekend. Although the forecast for  this Sunday is friendly, keep an eye on your Inbox for announcements from Pat about rain-related scheduling.

Have a Happy Thanksgiving holiday!

wg

 

 

Hi…

tonight’s offering is based on riding up Mt. Diablo. It’s about an hour worth of lots of varying climbs, a few downs, and flats. How do you need to ride Diablo tonight? Easy steady climbing while enjoying the views? Mixing up your efforts; going hard when you feel it, and easier when you want? Do you want to do it as a race; riding it all as hard as you can?

Hope to see you tonight. —–Pat

 

10 minutes warm up

 

6 minutes steady seated flat road Tempo ME

2 minutes break

 

6 minutes seated climb Tempo (18 revs per 15 seconds)

2 minutes break

 

6 minute seated progression flat road Tempo(last two minutes go hard)

2 minutes break

 

15 minute set flat road: 4 min ME 1min AT1/ 3 min ME 2 min AT1/ 2 min ME 3 min AT1

3 minutes break

 

15 minutes seated climb: 4 min Me 1AT1/ 3 min ME 2 min AT1/ 2 min ME 3 min AT1

3 minutes break

 

15 minutes set flat road: 3 min ME 2 AT1/ 2 min ME 3 AT1/ 1 min ME 4 min AT1

 

Cool down

Hi!

Tonight we’ll get in lots of nice efforts that cycle through ME/AT1/ (and maybe a few short- very short AT2) efforts. Lots of flat road Tempo, and seated light climbing Tempo work. (We did enough climbing last night!)

Hope to see you there!

—–Pat

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