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Number of posts : 65
Registration date : 2009-02-26

September 3rd Empty
PostSubject: September 3rd   September 3rd EmptyFri Sep 04, 2009 6:00 pm

Saturday 7:30am Ride

We have 2 options off of the 7:30 ride tomorrow. We will leave together from Signature Cycles. Option 1-50 miles ; Out and back course to New Cannan. Pace average will be 16-18mph. We will also regroup throughout the ride. Option 2: Steve will be peeling off the group an hour into the ride for some tempo work. This is a great option for those training for the Westchester Toughman and/or looking for a more aggressive ride.

Sunday Long Run

Alex Dino will be leading Sunday’s long run from The Running Company.

Distance: 14, 18 and 21 miles
Date: September 6 2009
Where: Greenwich Running Company
2 Greenwich Avenue, Greenwich CT 06830
Time: 7 am

Average Pace:
Group 1: 8-9 minute/mile
Group 2: 9-10 minute/mile

Water Station: approximately every 5 miles
Profile 1: 14 miles

Profile 2: 18 miles

Profile 3: 21 miles

Please email Alex at if you’re interested of running either one, for water and Gatorade allocation.

September 12th GTC’s 2nd Beginner’s Clinic, Ride, and Brick


What is a brick workout?!?! How do I change a flat tire?!?! What should my transition area look like.?!?! Come to our clinic on Saturday 9/13. Starting at 8am we will hold a brief informal clinic on race day essentials, changing a flat tire, and general maintenance. Promptly at 8:30 we will depart for an hour ride followed by a 20 minute run (the brick workout). There will be plenty of support to accommodate every level. Following the workout any questions that were not answered during the early session will be answered.

This is a great workout for our beginners. Please email me any questions or concerns regarding the clinic. Please also email me to let me know you’re coming so I have an idea of attendance.

We will meet around the lake in Bruce Park.,-73.609772&spn=0.010069,0.022724&z=16&msid=103190408656215117428.00047057053bc12b20ba3
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