DATE:   SATURDAY RIDE, 7/4/2009 

WHEN:   8:00 arrive, and 8:15 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.  Third Quarter 2009 rides are geared towards athletes racing at Vineman 70.3 and IM Canada and assumes that the athlete began training Feb-March 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 regroups along the way. 

SVTC Planned workout is:

Build 1 wk1:

IM: IM Key 4 5:00 + 20 min run easy; 2-3 longer climbs; HR zone 3-4 on climbs , rest of ride zone 2.

Olympic: MET 2:30-3:00 +15 min run easy.  Ride 45 min in HR zone 3 along rolling hills.  This ride may include one longer climb as well.

Definitions: IM Key 4: Advanced climbs. Begin with 60-90 min of easy pace riding, then ride a series of long climbs, each of 15-40 min long. Ride steady to moderate-hard on climbs. As your key race approaches, climbs can build to near threshold efforts. Aim to have your highest power output at the top of the climbs. Build effort as you climb. Include some lower heart rate strength work where you ride with a low cadence. Distance traveled and average pace are not important for this workout. Your aim is to complete some solid climbs.

Muscular Endurance-Tempo (MET): Warm-up well. Then ride 30 to 90 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

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

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

Option 1 (no OLH):  Begin CBS, R- McClellan, R- Foothill, L- Arastradero, L- Alpine, R- Portola, R- Mt. Home (Regroup at Roberts), R- Whiskyhill, L- Sandhill, R- Santa Cruz, L- Foothill back to CBS. Approx. 36 mile.

LONG: Begin CBS, R- McClellan, R- Foothill, L- Arastradero, L-Alpine, R- Portola, L- Old La Honda, R- Skyline, L- down #84 EAST to Roberts, (Regroup), L- Canada to Hwy 92 and back to Roberts, continue on Mt. Home, L- Portola, L- Alpine, R-Foothill, back to CBS, Approx. 67 miles.

Option 1: Begin CBS, R- McClellan, R- Foothill, L- Arastradero, L-Alpine, R- Portola, R-Mt Home to Roberts, (Regroup), L- Canada to Hwy 92, L- #92, R-Skyline, R- Crystal Springs Road, R- Polemus, after Hwy #92 overpass R- on bike trail, L- Canada, (Regroup at Roberts), continue Mt. Home, L-

Option 2(Tunitas Creek): 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) left WEST on #84 going to San Gregario store (Regroup), right on Stage, right on Hwy 1(north), right on Tunitas Creek Road (Regroup at top), cross over Skyline and down Kings Mt, left on Hwy#84 to Roberts, right on Whiskeyhill, left on Sandhill, right on Santa Cruz, left on Foothill Expressway, left on Palm back to CBS. Approx. 78 miles.

INFORMATION/QUESTIONS: Warren Mine at wmine@....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

Warren
USA Triathlon Level 1 Coach