Welcome from our coach

Hello you guys,

If you have goal for this summer and I heard about
it!!! You are here with me!!! Because that will be my
goal as well!!! hehehe

LETS TRAIN TOGETHER!!! more effective!!! more fun!!!
more discipline!!! Better Result!!! Less waste of
time!!!

As you all know I love biking and training with all of
you but this summer I have to be very organize with my
time and time with you guys too.

I also would like to find out how is your schedule so
we can better plan for our training ride so I help you
achieve what you want for this summer 2007 and I can
achieve mine.

For me I will be biking 2 days a weeks. Thursday
(about 35-40miles) and weekend (about 60-65 miles).
That will add up to about 100 miles per week. If you
can do this comfortably (NO SORE/PAIN IN THE NEXT DAY
AFTER YOU RIDE) then your Century is done and the time
of finish is up to you??? WHAT WILL BE YOUR SPEED???

If you are going to bike on Tuesday then you only need
to do 2 long rides per month. This distance will help
you get use to the saddle and your BODY have a chance
to learn how to proper nutrition yourself for longer
ride (90 MINS PLUS). AS A RESULT YOU CAN BETTER
PREDICT YOURSELF ON THE DISTANCE AND FINISH TIME.


ON TUE 30% of the time I will make group ride with
ABC. If I do I only want enjoy with group C and
teasing some of you. hehehe!

ON THU 90% of the time I will be riding and will DO
training ride (not a group ride) focus on you guys the
B-level riders and hope some of you will get into B+
or A level by year end. You can project your 65 miles
with finish time??? if you train properly and keep
your stats. Your goal is to finish your 62 under 4hr
or your 100 under 7hrs. I believe all of you on this
email can do it. YOU WILL BE ABLE TO DO 60+MILE BY
END OF JUNE AND 100 BY MID SEPT. HAPPY, HAPPY!

THIS IS NOT A GROUP GOAL! JUST YOURS!

I know David currently have classes SAT AM til 12noon.
But I only able to train with Oanh on Saturday AM
while the rest of the children still in bed. So for
David Thursday evening is going to be the most
importance training night with me until your classes
is over.
Maybe for Ba too??? We will slowly ADD 2 MORE miles
every week from our current 28 miles... because of
more sun light in the summer... and after August we
will starting to lose it... so YOU KNOW WHAT TO DO?

If any of you can be there at 5pm please let me know
ahead! we can do extra 15 miles before the group ride
at 6pm. And also in order for us to cover as many
miles as possible so we must not rest or slow down!
Learn to pace yourself. That way will will end up
cover more mileage and make it back for pizzas with
everyone else. Right You Guy?

IF YOU GUYS CAN EVERY AT 16 MPH THEN WE SHOULD COVER
32 MILES PER EVEN AND IF YOU CAN AVE 17MPH THE WE CAN
DO 34 MILES.

SOME STATS FROM LAST YEAR 06:


We will discuss it here... to save time and our breath
on the road.

IN THE NEXT EMAIL I WILL SHARE WITH YOU HOW TO PREDICT
YOUR CENTURY RIDE BASE ON YOUR AVE SPEED IN 2HR???
ALMOST PRETTY ACCURATE!!!



Quang Vo
Trainer/Motivator
612.723.1613
Blaine, MN - USA
"I live life by design not by default."