DATE:   SATURDAY RIDE, 5/17/2008 

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

WHERE:  Lake Almaden on Winfield side.
Directions: Directions: http://www.svtriclub.org/maps/workouts.htm#AlmadenLakePark 

Note: Bob Bihler will lead ride.

SKILL: These rides are geared toward intermediate to advanced level triathletes.  First quarter 2008 rides are geared towards athletes training for Wildflower and assumes that the athlete began training in early Jan 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: 

Build 2: METh

Oly/IM; begin ride at Lexington Resevoir.

3-4 laps around Lexington Resevoir in clockwise direction beginning from northern end of resevoir. 

Lap 1: Warm-up, small chainring;

Laps 2,3 threshold/race effort. Primarily big chain ring, working all uphills, time laps. Olympic ride ends here.  Transition to a 20 min run down LG creek trail, ending coming up dirt and blacktop hills.

Lap 4  continue as previous laps for IM training.

[HR: Lap 1=zone 2; Lap 2-3/4 (IM) = high zone 3-zone 4; alternate location Bailey/Willow Springs/Llagus.]

Total time: 2:00-2:30 

  Definitions:

Muscular Endurance-Threshold (METh): Warm-up well. Ride 25-30 minutes steady in heart rate 4-5a zones. Non-stop. Smooth pedaling. 85-100 rpm. Variations: Flat course (time trial set-up optional); or rolling hill course .

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

SHORT: From Lake Almaden, right on Coleman, right on Santa Theresa, right at Willow Springs continue to 100 yard before OakGlen make U-Turn watching for car/bike traffic and back up Willow Springs to bottom of hill make careful U-Turn at about 200 yards before Santa Thersa and back towards OakGlen, right on OakGlen, right on McKean, right at Harry, left on Camden, right on Redmond, right on Almaden Expressway, right on Coleman. Approx. 32 miles. 

Option 1: Do one hill repeat on Willow Springs. Approx. 30 miles.

LONG: From Lake Almaden, right on Coleman, right on Santa Theresa, right at Willow Springs, to 100 yard before OakGlen make U-Turn watching for car/bike traffic and back up Willow Springs to 100 yards before Santa Theresa make U-Turn watching for car/bike traffic and back up Willow Springs to 200 yards before Santa Thersa. Repeat 2^nd time for 2 to 3 hill repeats and then return back to OakGlen. Take left on OakGlen, left on Sycamore (Regroup: water stop at school approx. 200 yards on right), from Regroup at school on Sycamore, right on Sycamore, right at Watsonville, right on Uvas/McKean back to Lake Almaden.  Estimate 42 to 46 miles.

Option 1 (Longer): From Sycamore school regroup, right on Sycamore, right at Sunnyside road which changes name to Santa Theresa, right at Sunrise (1^st signal light), left at T intersection, right on Mantillo, after top of hill left on Country, right on Blue Bell, sharp right and stop then onto Burchell, straight across at Watsonville road to park rest stop(Regroup), left at Watsonville road, left on Uvas/McKean, right at Harry, left on Camden, right Redmond, right on Almaden Expressway, right on Coleman. Estimate 52-60 miles. 

INFORMATION/QUESTIONS: Bob Bihler at bbihler@....

COMMENTS: Bring HR monitor, water (2 bottles), gels, bars, cyclecomputer with cadence, spare tubes, pump/CO2 cartridge, tools, sun tan lotion, rain gear, shoe cover, 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

Warren
USA Triathlon Level 1 Coach