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From April thru October 2008

Tuesday Night Training, 5:30 p.m., Sycamore River Access South Parking Lot, 66th Avenue in Johnston, east side of the Des Moines River bridge. This is east of the Johnston soccer field complex, just across the river bridge. This is typically a very skills-skills oriented practice. Some riders may do skills work around Saylorville, others may do skill work on the roads. The training is directed by the team coaches.

Wednesday Night Training, 5:30 p.m., Irwin's Bike Shop, 5500 Merle Hay Road, Johnston. This is a shop ride used by racers and fast rec riders for basic road work. The coaches do not direct this ride.

Weekends: Saturday will vary depending on whether we are racing. Sunday if not racing, typically 1 p.m. at Starbucks in Urbandale, 5250 86th Street, just north of the 86th Street I-80 interchange. Typically this is a faster tempo ride.

Training Archives

Tuesday, November 6 Workout (3 x 10min efforts, 5m recovery)

Tuesday, November 13 Workout (5 x 3min efforts, 2 sets) (PHOTOS Click Here)

Tuesday, November 20 Workout (3 x 9m w/ up shift every 3m, 5m recovery)

Tuesday, November 27 Workout (10 x 1m on/1m off, 10m recovery, 2 sets)

Tuesday, December 4 Workout (Random Work and Rest, 2 20m sets)

Tuesday, December 11 Workout (3-2-1 min WO, 2 sets)

Tueday, December 18 Workout (Descending intervals w 1/2 rest)

Wednesday, December 26 Workout (4 x 5m efforts, equal rest)

Wedensday, January 2 Workout (Descending 3m-2m-1m x 3 sets)

Tuesday, January 8 Workout (WU w/ 2m on/1m off, 2 sets)