DATE:   SATURDAY RIDE, 5/24/2008 

WHEN:   8:00am arrive, and 8:15am wheels roll. 

WHERE:  Cupertino Bike Shop (Park in Rear of CBS)
Directions - http://www.svtriclub.org/maps/workouts.htm#CupertinoBikeShop

SKILL: These rides are geared toward intermediate to advanced level triathletes.  Second quarter 2008 rides are geared towards athletes training and peaking for San Jose International triathlon or IM Coeur d’Alene and assumes that the athlete began training in first quarter 2008 with the ability to ride comfortably for 2 hours. Shorter Rides are appropriate for Olympic distance athletes while Longer Rides are appropriate for ½ IM-IM distance athletes.

INTERMEDIATE TO ADVANCED. THIS IS A NO SWEEP (NS) RIDE. There will be short regroup along the way. 

SVTC Planned workout is (this is periodized for racing SJ International & IM CDA; no HR Zone 4-5a suggested if not racing either race): 

Build 2

Olympic: 2:30-3:00 + 20 min run.

MECC.  Criss-cross efforts are in zone 4-5; all other riding primarily in zone 2.  Run in zone 2

IM:  5:00 bike + 30min run.

IM Key 3 option ‘b’.  TT efforts are at zone 4, all other riding primarily in zone 2.  Run in zone 2-3.

Definitions:

- Muscular Endurance-Criss-Cross (MECC): Criss-cross threshold. Criss-cross threshold. Flat course. Warm-up and then ride 20 minutes in heart rate 4-5a zones. Criss-cross from low 4 to high 5a zone every 1-2 minutes. 85-100 rpm. 

- IM Key 3:  TT strength training. Begin with riding 45-75 min easy. Option B: Ride 2 x 12 miles. Build to moderate-hard to hard pace over the first 3 miles and hold till end. During final 3 miles of the second time trial, build to a hard pace. First TT should be about 85-90 percent effort, second TT should be about 90-95 percent effort. Spin for 30 min between TT efforts. Following the second TT, ride for 30-60 minutes steady pace. Transition to a 30 min steady pace run.

Following are routes for Short and Long Distance workouts: (route may be subject to change at start of ride):

SHORT: Begin CBS, right on McClellan, right on Foothill, left on Arastradero, left on Alpine, right on Portola, left on Old La Honda, right on Skyline, right on Hwy #84 EAST to Roberts, (Regroup), right on Whiskeyhill, left on Sandhill, right on Santa Cruz, left on Foothill back to CBS. Approx. 48 miles.

Option 1 (Shorter): Begin CBS, right on McClellan, right on Foothill, left on Arastradero, left on Alpine, right on Portola, left at Sandhill, right on Mt. Home (Regroup at Roberts), right at Whiskeyhill, left on Sandhill, right on Santa Cruz, left on Foothill back to CBS. Approx. 36 mile.

LONG: Begin CBS, right on McClellan, right on Foothill, left on Arastradero, left on Alpine, right on Portola, left on Old La Honda, right on Skyline (Regroup at #84), down east on #84, left on Reid, left on Kings Mt and back down to Roberts (Regroup), right on Whiskeyhill, left on Sandhill, right on Santa Cruz, left on Foothill.  Approx. 60 miles. 

Option 1 (Long): After Roberts, go on Canada to Hwy 92, turnaround and back to Roberts. Approx. 71 miles.

Option 2(Longer): After Roberts, go to Canada to Hwy 92, right on Skyline, left on Crystal Springs, right on Polemus, right on trial after Hwy 92 overpass, left on Canada, left 84, right on Whiskyhill, left Sandhill, right on Santa Cruz, left on Foothill back to CBS.  Approx. 78 miles.

I NEED VOLUNTEER RIDE LEADERS FOR SATURDAY RIDE on 5/17/2008 for SHORT AND LONG ROUTE. PLEASE EMAIL Warren. 

INFORMATION/QUESTIONS: Warren Mine at wmine@fma.fujitsu.com.

COMMENTS: Bring HR monitor, water (2 bottles), gels, bars, cyclecomputer with cadence, spare tubes, pump/CO2 cartridge, tools, sun tan lotion, and additional clothing for any weather changes.

Non-members must sign and bring Liability Waiver form that is available on SVTC web site: http://www.svtriclub.org/media/AWRL.pdf