ATAC - Amsterdam Triathlon And Cycling

still have to decide the route, I am open for suggestions.

Wednesday Night Fast Rides are back!
If you have an ATAC kit, please wear it. Every Tuesday until the end of September.

Very fast, high-intensity ride. This will be a loop up North through Purmerend and Spijkerboor, and we will cross the Kogerpolderbrug where we head back to Amsterdam through West-Graftdijk and Purmerend.

Total distance is ~60km, starting from Central Station. We'll do the following route:
Wednesday Night Ride North

Ride outline:

• Up to Purmerend - some fast sections or strong steady pace as a warm up. The purpose of this section is not to drop riders, but to ride fast as a group. Single file over the bridges. Be safe.
• Slowly through Purmerend to the next underpass. Fast along the canal to the next underpass, about 20 mins. This will be a team time trial (TTT) section. The group will be divided into smaller groups that will compete with one another.
• Slowly across the highway, and through the village. Fast section off the canal, and the long straight until the underpass going into Purmerend. This section will be ridden "old-WNR" style, competing rider to rider, trying to be the first that reaches the underpass.
• Slow through Purmerend and then back home at a steady (fast) pace.

There will be a short briefing at the start about safety and regroup points.

Attendees are expected to have experience riding in groups and to be comfortable with the pace.

Rules:

• High-intensity ride, average speed >= 35 km/h. A lot of the time the speed will be 40+ km/h.
• Single file over the bridges as it is difficult to see the way ahead
• Helmets are mandatory
• Riding on aero bars is prohibited while riding in the group
• No speeding in built-up areas
• Wear your ATAC kit if you have one
• There will be places to "have a go" so don't worry about that

Please read the ATAC Safe Cycling Rules before joining:
ATAC Safe Cycling Rules

Time: 6:20pm, we will be on the 6:30pm ferry.

Note: If it's more convenient you can join at Krijtmolen d’Admiraal at 6:40pm, from where we ride towards Purmerend. Please, let the group know if you join here or at the Central Station ferry.

Be fast and be safe!

These sessions are great for seasoned and beginner runners wanting to push themselves with some interval training and technique coaching. We will do these at the Flevo Park "track" so you are never too far away!

These sessions will consist of anaerobic endurance workouts focusing on improving your lactate thresholds and increasing your VO2Max. Note that as we progress, our sessions may range from 45min - 1.5 hours.

Training schedule:
https://docs.google.com/spreadsheets/d/1OaVNFMSR-ymU_j4KSOPOlZATUsAorQLNx6k79WMabiI/edit?usp=sharing

For calculating your training paces you first need a 5km threshold test! Afterwards you can fill in your time via the following link: https://tinyurl.com/5KAllout
You will automatically receive an email containing a table with running paces that we will use in the training sessions.

The amazing ATAC T-Shirts are available on the webshop - get yours to represent our Club ! https://www.atac-club.nl/webshop

These sessions are great for seasoned and beginner runners wanting to push themselves with some interval training and technique coaching. We will do these at the running track so you are never too far away!

These sessions will consist of anaerobic endurance workouts focusing on improving your lactate thresholds and increasing your VO2Max. Note that as we progress, our sessions may range from 45min - 1.5 hours.

Training schedule:
https://docs.google.com/spreadsheets/d/1OaVNFMSR-ymU_j4KSOPOlZATUsAorQLNx6k79WMabiI/edit?usp=sharing

For calculating your training paces you first need a 5km threshold test! Afterwards you can fill in your time via the following link: https://tinyurl.com/5KAllout
You will automatically receive an email containing a table with running paces that we will use in the training sessions.

The amazing ATAC T-Shirts are available on the webshop - get yours to represent our Club ! https://www.atac-club.nl/webshop