Friday Time Trial Training

Posted on July 20, 2016 by Bentley Swan | 0 comments

Friday Afternoon Time Trial Training

We are excited to offer structured bicycle training for aspiring triathletes. This is moderate to high intensity training designed to increase your climbing ability, Functional Threshold Power and your maximum sprint power. These training sessions will be two to three hours in length. 

We will meet at:

Greenstreet Cycles
2452 Harney St.
Omaha, NE 68131

Meeting time will be 5:30 p.m. with a departure at 5:45 p.m. We will use the USAT Age Group National Championship courses for our training laps.

We will offer five workouts to rotate through:

Workout I: One Sprint Distance 20k lap at moderate/intensive pace followed by one hot lap. A moderate/intense lap will consists of four 5k segments, two at a moderate pace (can somewhat hold a conversation) and two at an intensive pace (estimated maximum sustainable effort without a meltdown). We will soft pedal after each intensive segment to regroup. The hot lap will be at or just above FTP. This workout is approx 35 miles total including the ride out and back to Greenstreet.

Workout II: 10k moderate/intensive ride from Carter Lake to NP Dodge Park, 20k hill repeats broken down into four 5k hill climb repeats up and down the front and back of surfside hill. 10k moderate/intensive ride from NP Dodge Park back to Carter Lake. This workout is approx 35 miles total including the ride out and back to Greenstreet.

Workout III: Three Sprint Distance 20k laps. Lap one at moderate pace, lap two at Time Trial pace, lap three at a moderate/intensive pace. We will regroup after each lap with a five minute rest after the time trial lap. This workout is approx 47 miles total including the ride out and back to Greenstreet.

Workout IV: One Olympic Distance 40k lap at Time Trial Pace. This workout is approx 35 miles total including the ride out and back to Greenstreet.

Workout V: One Sprint Distance 20k lap at moderate/intensive pace followed by one Olympic Distance 40k lap at moderate/intensive pace. This workout is approx 47 miles total including the ride out and back to Greenstreet.

For the best overall improvement we recommend this workout be paired with approximately eight hours of recovery pace pedaling to build the your best base fitness. Recovery pace could be 150-200 watts, a moderately elevated (100 - 110bpm) heart race or an easy conversational pace without any elevated breathing. It's okay if you love to ride hard but our general understanding is that more recovery will build a better base and produce better results.

Both road and tri bikes are welcome to participate. For safety reasons, we just ask that you do not draft or join formation if you are in the aero position.

Posted in Friday Afternoon Time Trial Training, Group Ride, Race Training, Team Nebraska Triathlon, Time Trial, Time Trial Training, TNT, Training, Triathlon

Sunday Adventure Ride - Fremont & Back 5/22/16

Posted on May 21, 2016 by Bentley Swan | 0 comments

At 78 miles, tomorrow's adventure ride will be the longest of the season. The route will be an out and back with about 2,400 feet of climbing total so that should keep things manageable.

We will meet up at Mug Life Co. a little earlier - between 8:30 and 9:00 in hopes of departing at 9:00 a.m. sharp. We'll make brief stops as needed in Bennington and Fremont, but to get back by 3:00p.m. we won't be stopping for lunch. Please join us if you feel you've ridden more than 60 miles in one ride this season and can maintain an average pace over 14mph.

Posted in Adventure Ride, Fremont, Greenstreet Cycles, Greenstreet Ride, Group Ride

Tuesday Night Amateur Road Ride

Posted on May 17, 2016 by Matt Copeland | 0 comments

Today ride will be a short one at 12.3 miles, It will be partially one the field club trail and will lead us to South Omaha! We will have an opportunity to stop at Jacobs Grocery in South Omaha to grab a tamale. The ride will leave at 5:45 from Greenstreet as usual! 

For more information on the route and ride: https://www.strava.com/routes/5038278

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Tuesday Night Amateur Road Ride!

Posted on May 10, 2016 by Matt Copeland | 0 comments

Today's amateur road ride will be from the shop across the Pedestrian Bridge to Lake Manawa. We will leave Greenstreet Cycles at 5:30! You can find more information on the route by checking out our Strava page below: 

 

https://www.strava.com/clubs/184667/group_events/100353?new=true

Posted in Greenstreet Cycles, Group Ride, Iowa, No Drop Ride, Road Ride, Slow Roller, We Like Ice Cream

Sunday Adventure Ride 5/8/16

Posted on May 07, 2016 by Bentley Swan | 0 comments

This Sunday's adventure takes us along scenic Iowa byways to the Twisted Tail Bar & Grill. We will meet up at 9:00a.m. at Mug Life and depart when soon thereafter. Total distance will be 61.5 miles. The Route Out is 29.6 miles and the Route Back will be 31.9 miles.

This is a no drop ride. A ride leader will work with you at your pace. Since this ride is over 60 miles, we are asking riders to have completed at least a 40-50 mile ride earlier in the season.

See you hogs on the road!

Posted in Adventure Ride, Bike Ride, Greenstreet Cycles, Group Ride, Iowa, No Drop Ride, Road Ride, Slow Roller, Sunday Ride

Upcoming Nebraska Cycling Events

Posted on May 01, 2016 by Matt Copeland | 0 comments

Upcoming Competitive Cycling Events

With summer quickly approaching cycling season is about be in full swing. Here is a list of competitive cycling and mountain biking events in the coming months. 

May 2016

May 7 2016 Platte River Battle Royale - Psycowpath MTB #2 - MTB - Louisville NE
May 8 2016 Omaha CycloFemme Ride - Ride - Papillion NE
May 14 2016 NOW - Sid Dillion Time Trial - Nebraska - Ashland NE
May 14 2016 NOW - Ashland Criterium - Nebraska - Ashland NE
May 15

2016 NOW - Sid Dillion Nebraska State Championship Road Race - Championships - South Bend NE

May 28 Minnesota Memorial Classic Omnium - Regional - Minneapolis NE

Jun 2016

June 5 Midwest Gran Fondo - Grand Fondo - Omaha NE
June 5 The Bike Ride - Ride - Omaha NE
June 6 Lincoln DEVO - MTB - Lincoln NE
June 8 Star City Short Track MTB #1 - MTB - Lincoln NE
June 29 Star City CX Short Track #2 - MTB - Lincoln NE

Jul 2016

July 13 Star City CX Short Track #3 - MTB - Lincoln NE
July 16 2016 Cornhusker State Games - Gravel Grinder - Gravel - Lincoln NE
July 17 2016 Cornhusker State Games - Road Cycling - Nebraska - Lincoln NE

Aug 2016

August 6 2016 Tranquility Tire Tantrum & State MTB Championships - Psycowpath #4 - Championships - Omaha NE
August 13 2016 Calvin Crest MTB, Psycowpath #5 - MTB - Fremont NE
August 19 2016 Arrows to Aerospace Criterium - Nebraska - Bellevue NE
August 20 2016 Gravel Worlds - Gravel - Lincoln NE
August 20 2016 Papillion Twilight Criterium - Nebraska - Papillion NE
August 21 Corporate Cycling Challenge - Nebraska - Omaha NE

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5-3 Tuesday Night Amateur Road Ride

Posted on May 01, 2016 by Matt Copeland | 0 comments

This week we will be riding an Eppley Airport Loop! The route will consist of a 15 mile loop around the airport and Carter Lake. The ride will leave at 5:30 pm and return around 6:30. Check out more information on the route by checking our Stava Club Page below. https://www.strava.com/clubs/184667/group_events/98926?new=true

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