Ok follow the bouncing ball here: Phred is posting this ride for Otis who is leading this ride for Lourdes. Got it? Good.

Distance: 15+ miles
Speed: 14 - 16 mph
Terrain: Bike trail, Hill at Pennsylvania
Sweep: No

Join me for some hill repeats at Pennsylvania (off Sunrise) - why is beyond me, but hey it is a hill.

We will meet at William B Pond (area - water fountain, restrooms) at 5 pm, ready to roll at 5:10.

We'll do a warm up at an easy pace (somewhere between 14 and 16mph) then speed up to around 16 mph average all the way to Pennsylvania - or not, your pace.

You can do as many hill repeats as you want once at Pennsylvania with ample recoveries in between depending on your fitness. We currently average 6, depending on the time and temps.

Several options to do on your hill repeats (don't ask me it is Lourdes's training stuff):
1) spin to 100+ cadence to work on your neuromuscular efficiency. Best done on granny, granny gear. MTB best for this workout. Use different pedal techniques during each repeat.
2) spin to 60 on a hard, sustainable gear to work on your neuromuscular endurance.
3) practice standing towards the stop sign or at any part of the climb.
4) practice pacing using a heart rate monitor to find your best sustainable pace.
5) or just survive the hill repeats at your best possible pace.

Whichever way you choose, you will be breathing hard, guaranteed.

For those who want to meet at Pennsylvania, you will find it here..

At the Lower Sunrise area of the bike trail (restrooms and waterfountain and normally the launch point for a lot of rafters), cross the footbridge to the parking lot on the other side. When you exit the park on the right, you are on Pennsylvania.

It starts out at a low grade but as you get to the stop sign, it gets very steep fast but very short.

Repeats end around 6:45 or so when we will head back to WBP. You're welcome to continue if you want to. Suggest a light as it is getting dark by 7:30 or so

This is a no-sweep ride.

As always, helmets are mandatory. Bring plenty of water, snacks, sunscreen, oxygen, lip gloss, etc etc.

Cya!

NOTE: William B Pond has a park entrance fee. You could park at 5 pts Shopping Center (Arden and Fair Oaks) or outside the park around the residential areas and ride to the park.