Multi-sport training

Cross-training and peak performance in multiple disciplines is the key to multi-sport racing.  In addition to all the regular FRCC group rides, take advantage of these opportunities to expand your training horizons, and increase the distance between you and your competition in the process!

Monday - Recovery trail run.   Independence Oaks county park.  Sashabaw Road north of Clarkston Road.  Five mile loop on woodland trail over gently rolling terrain.  Train on the running trail used during the Autumn Colors duathlon in October.  Run starts at 6:00pm.  Run as many loops as you want.  Contact Steve Bettwy at (248) 922-9677 with questions.

Tuesday - Track night at Waterford Hills raceway.  No, that's not a typo, it really says track night, even for multi-sport racers!  If you want to ride fast, you have to train fast.  There is no better way than taking care of your speed work on Tuesday nights with the rest of the racers.  You'll learn to speed through curves, along straights, up hills and down.  Riding drills done before the races will help you be a better rider at the same time.  Time trials are held every 3rd week to help you keep track of your fitness and compare yourself against your peers.  Start showing up at 5:00 or 5:30, drills or time trial start at 6:00-ish, group races around 6:30, ride 'till dark.  Contact Jeff at Kinetics at (248) 625-7000 with questions.

NOTE - Safety is the number one priority at Track Night.  Because of the high speeds and group racing environment, bikes may only be equipped with shifters on the down-tube or on the brake levers/ hoods, and bikes should be equipped with drop handlebars.  Clip-on aero bars should be taken off if possible.  If you can't take them off, you may NEVER ride them in the drills or other groups. If you have questions about your bike setup and it's acceptance for Track Night, please call Steve Bettwy at (248) 922-9677 or Jeff at Kinetics at (248) 625-7000.

The only exception to this rule is during the time trials every 3rd week, when full-on TT or tri-bikes are welcome. If you plan on also doing the group races after the time trial please bring your regular bike. 

Thursday -  Interval bike work at Stony Creek.  Start time is 6pm at the boat launch.  Ride time about 1.5 hours.  Actual content of intervals will vary from week to week.  Contact Carol at at (248) 613-2050 with questions.

Saturday - Saturday morning brick.  Join the regular Saturday morning Club ride at 8:00am for about 38 miles on the bike, followed immediately by a 30 minute run from Depot Park.  This ride is paced for everybody - nobody gets dropped.  The run will be an out/back, so regardless of pace everybody should start and end at the same time.  Contact Steve Bettwy at (248) 922-9677 with questions.

Long run.  In the 2 - 2.5 hour range.  Pace around 9:30's.  Starting in June.  Location and start time to be decided soon.  Contact Carol at at (248) 613-2050 with questions.

Sunday - Starting in mid-June, long ride in the 80 - 100 mile range.  Possibly linked with some of the Rhino Invasion rides.  Most others to start / end at Kensington.  Similar to the regular Sunday Rhino ride (training pace, not social), but at a slower pace.  Contact Carol at at (248) 613-2050 with questions.

Open water swimming (and possibly Saturday morning swim/bike/run) will start when the water is a little warmer.