This coming weekend, we have the following club members racing. Good luck to
them!

2005-07-23 -- High Sierra MTB Triathlon at Donner Lake
  - Kelly Emo

2005-07-23 -- Aqua Challenge
  - Gina Garcia
  - Andrea Ivan
  - Barbara Schremp

2005-07-23 -- Trans Tahoe Relay
  - Douglas Compere
  - Mark Pietrofesa
  - Rick Thompson

2005-07-24 -- Ironman Lake Placid Triathlon
  - Mindy Steiner

2005-07-24 -- Catfish Open Water Swim
  - Abigail Barcan
  - Steve Bird
  - Melinda Borjon
  - Rochelle Brannan
  - Brenna Broadnax
  - Thomas Butts
  - Debbie Cain
  - Irene Calizo
  - Weisin Chong
  - Jon Clark
  - Sandy Clay
  - Martina Contreras
  - David Cook
  - Veronica Cruz
  - Joanne Curme
  - Dp Deng
  - Jeffery Deslich
  - Jimmy Dworkin
  - Elias Eliadis
  - Michael Fitzsimons
  - Asheley Frogner
  - Ilana Golan
  - Dave Graff
  - Joan Grant
  - Chuck Hammerstad
  - Fred Haubensak
  - John Heinlein
  - Michael Hollars
  - Timothy Hopkins
  - Andrew Inman
  - Andrea Ivan
  - Ryan Iwanaga
  - Cherie Johnston
  - Taino Johnston
  - Michele Knox
  - David Kraemer
  - Leslie Mackenzie
  - Rob Mardell
  - Jacquie Mardell
  - Wei Martin
  - Darrell Martin
  - Alan Menezes
  - Mike Miller
  - Christine Miller
  - Taro Moberly
  - Larry Moberly
  - Melissa Monahan
  - Steve Nunamaker
  - Pierre Pujol
  - Amy Rubin
  - JD Savelli
  - Lisa Shew
  - Brian Shew
  - Karen Shipe
  - Phyllis Spragge
  - Vicki Stockwell
  - Stefan Suter
  - Alex Tang
  - Lisa Thompson
  - Katrin Wagner
  - James Watts
  - Kyle Welch
  - Jayne Williams
  - Darlene Wong
  - Meiling Yee
  - Conrad Young

2005-07-24 -- Wharf to Wharf
  - Rowell Alfelor
  - Desiree Barr
  - Bob Bihler
  - Melinda Borjon
  - Katie Carter
  - Michael Cervantes
  - Mary Christian
  - Monica Condit
  - Kelley Eiselen
  - Elizabeth Elliott
  - Heidi Gonzalez
  - Craig Jones
  - Linda Kemmer
  - Jackie Mac
  - Christian Madrid
  - Holly Mallory
  - Eric Matsuoka
  - Tammy Mestressat
  - Greg Mestressat
  - Eric Miranda
  - Claudia Montalban
  - Anatole Roussere
  - Michelle Ruiz
  - Simon Sampson
  - Barbara Schremp
  - Jacob Strawn
  - Jill Vaughn
  - Katrin Wagner


Last weekend we had the following club members racing. Congratulations to them!

2005-07-16 -- Angel Island MTB Triathlon
  - John Burton
  - Kelly Emo
  - Dave Graff

2005-07-16 -- Donner Lake Sprint Triathlon
  - Veronica Cruz
  - Jimmy Dworkin
  - Frank Slootman

2005-07-16 -- Tri For Fun #2 (OYM)
  - Jon Clark
  - Bethann Coronado
  - Craig Davies
  - Q. C. Doughty
  - Lindsay Farlow
  - Julie Fergus
  - Scott Fulton
  - Gina Garcia
  - Beth Ann Gardner
  - Kittrina Grizzle
  - Lee Halverson
  - Timothy Hopkins
  - Michele Knox
  - Robyn Lai
  - Burton Lee
  - Dan Maguire
  - Holly Mallory
  - Eric Miranda
  - Thomas Neubert
  - Craig Niemeyer
  - Elizabeth Rein
  - Barbara Schremp
  - Jeanne Schriel
  - Lance Siebuhr
  - Jacob Strawn
  - Rick Thompson
  - Paul Yllana
  - Leigh Zerboni

2005-07-16 -- Alcatraz Sharkfest Swim
  - Steve Bird
  - Elias Eliadis
  - Michael Hollars
  - Phyllis Spragge
  - Steve Strutner
  - James Watts

2005-07-16 -- Santa Cruz Mountains
  - John Burton
  - Patricia Niemeyer

2005-07-16 -- Great Race
  - Leslie Bane
  - Jeffery Deslich

2005-07-16 -- Urban Challenge
  - Tanya Bokobza
  - Caroline Lee

2005-07-17 -- Donner Lake Intl. Triathlon
  - Brooke Aghajani
  - Jimmy Dworkin
  - Omar Hafez
  - John Masui
  - Deanna McCusker

2005-07-17 -- Wine Country Half Marathon
  - Leslie Bane
  - Steve Bird
  - Barbara Fischer
  - Katrin Wagner
  - Jennifer Wang


We have put together a race report area on the SVTC web site. We are now up to
273 race reports written by 153 different people. If you would be interested in
writing up a race report on your recent race or any of your others, please send
it over. Include a race photo if you would like that embedded with your race
report. You can see what we have so far at the following URL:

	 http://www.svtriclub.org/reports.htm


My apologies in advance if I missed anyone. This information was taken from the
event roster of the Members Area. Please log into this area and update your
events to ensure we get a more accurate count.

	 http://www.svtriclub.org/members/login.php


Thank You,
Taino "Ty" Johnston
Silicon Valley Triathlon Club
http://www.svtriclub.org/

Hi All!!

Just a reminder that we are meeting at Rancho San Antonio this Tuesday for our
workout. Ww meet at the lower parking lot by the bathrooms. Try to arrive early
to warm up and to get a parking spot :)

As I mentioned before, both long and short distance will have the same workout.

We'll be performing a series of 1/2 mile repeats followed by a longer tempo run.

Next week : De Anza College
	 http://www.svtriclub.org/maps/workouts.htm#DeAnzaCollege
August 2nd: Los Gatos High School
	 http://www.svtriclub.org/maps/workouts.htm#RanchoSanAntonio

See you at the park!

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

Lisa
USA Triathlon Certified Coach
Master Personal Trainer
Life Coach

Correction to the attached email
Sunday July 31 Noon at Coyote Point

Dave

--- david kraemer <david_kraemer2001@...> wrote:

> Please note the following dates for Open Water
> Swims/Open Water Swim Clinic.
>
> These are designed to help in your performance and
> comfort at Santa Cruz Sentinel, Big Kahuna,
> CaliforniaMan, Treasure Island, and Pacific Grove.
> These are free and open to any SVTC member able to
> swim unaided for 30 minutes.
>
> Summary:
> July 30 Noon Coyote Point    OW Clinic/Swim
> Aug 6 8am  Cowell's Beach,   Big K training
> Aug 14 8:30 Seacliff Beach,  OW Swim/ Nisene Run
> Aug 27 8:30 Cowell's Beach   OW Swim/ Davenport Ride
>
> Open Water Clinic 45 minutes and Swim Sunday July 30
> 12 Noon at Coyote Point Park
>
>
http://www.svtriclub.org/maps/workouts.htm#CoyotePointPark
> (note some times there is a 4$ fee for access to
> park)
>
> This clinic will allow for a significant training,
> Q&A and actual work on skills. Topics include:Race
> Strategies,Entry and Exit,Nutrition,
> Transitions,Cold Water adaptation, wetsuits,
> Sighting Theory and Practice, "race recovery"--what
> to do when all goes wrong? stroke and swim
> techniques. All capabilities welcome no charge
>
>
> Open Water Swim combined with Big Kahuna Training
> Day Saturday August 6th Cowell Beach 8am-9:30 with
> Big Kahuna / Sentinel Training day including ride to
> Davenport going until 3pm approx
>
> Location:
>
>
http://www.svtriclub.org/maps/workouts.htm#CowellsBeach
>
> Description of Big K/ Sentinel Training Day
>  http://www.svtriclub.org/events/bigkahuna.htm
> Chalk Talk and Race Information 8am, Swim 8:30-9:30
>
>
> Open Water Swim/ Nicene Marks Run Sunday August 14th
> 8:30 chalk talk/ 9am swim
>
> Location: Seacliff State Beach
>
>
http://www.parks.ca.gov/lat_long_map/default.asp?lvl_id=181
>
> Run following at 10:15 or 10:30 at Nisene Marks
> State Park
> Location for Run
>
>
http://www.parks.ca.gov/lat_long_map/default.asp?lvl_id=309
>
> August 27th Saturday 8:30 am Chalk Talk/ 9am-10 swim
> Open Water Swim/ Cowells Beach combined with
> Davenport Ride (24 mile/ 40k, Sentinel Ride)
>
> Directions to the Santa Cruz Pier (start)
> From San Jose Airport:
> Santa Cruz is 45 minutes from the San Jose Airport.
> From the airport, take Highway 880 south to 17
> South. Highway 17 South will take you to Santa Cruz.
> Take the Half Moon Bay exit (Highway 1 North) which
> will put you on to Mission Street. Turn left on Bay
> Street, you will see the hotel at the end of Bay
> Street on West Cliff Drive
>
> Many Thanks!
>
> Dave Kraemer aka Swim Swami
>
> David G. Kraemer
> ph  408 865 0484
> c    408 483 3918
>
>
>


David G. Kraemer
ph  408 865 0484
c    408 483 3918

__________________________________________________
Do You Yahoo!?
Tired of spam?  Yahoo! Mail has the best spam protection around
http://mail.yahoo.com

Please note that the July 20th Wednesday Night Open
Water swim opportunity at the Lake Almaden facility is
still on.

The water is warm enough so that wetsuits are NOT
NECESSARY

The phone number for the facility is 277- 5130. There
will be lifeguards and an approximate 500M course with
3 buoys to swim to.

Unfortunately I will be unable to make it, and will be
out of town.

However, dont let that stop you and look out for the
following 4 OW swim experiences--save the date
announcements will be coming.

July 30
August 6
August 14th
August 27th

--- david kraemer <david_kraemer2001@...> wrote:

> To assist you in pursuit of OW swims (Catfish Swim,
> Del Valle Challenge), Bay/Ocean tris (Pacific Grove,
> Sentinel, Big Kahuna, and Treasure Island) SVTC will
> have 4 OW swims including 1 expanded "OW swim
> clinic" between now and mid August.
>
> We are coordinating scheduling with the NTTS program
> and also including an OW training swim as part of a
> Sentinel/Big Kahuna training day, August 6. Please
> watch for additional dates to be announced in the
> next week.
>
> JULY 20 5:30-6:30 LAKE ALMADEN
> The first of these will be July 20 at Lake Almaden
> from 5:30-6:30 including a "chalk talk" on
> entry/exit strategy and sighting.
>
>  http://www.svtriclub.org/events/almaden.htm
>
>
> Driving Directions to Lake Almaden
>
> From San Francisco and the Peninsula: Take 280
> towards San Jose. Take Highway 85 South towards
> Gilroy. Take the Almaden Expressway exit and at the
> light make an immediate left, then get into the
> right hand lane. Make a right hand turn on Almaden
> Expressway. Proceed on Almaden Expressway. Entrance
> to event is located on Almaden Expressway at the
> West Station Entrance.
>
> From East Bay: Take 680 towards San Jose. Take 280
> North to Highway 87 / Guadalupe Parkway. Take 87
> South. Take the Santa Teresa Blvd. exit. Follow
> Santa Teresa Blvd. and make a right hand turn on
> Coleman Avenue. Take a left at Almaden Expressway.
> Look for parking signs. Entrance to event is located
> on Almaden Expressway at the West Station Entrance.
>
>
>
>
> David G. Kraemer
> ph  408 865 0484
> c    408 483 3918
>
>
>


David G. Kraemer
ph  408 865 0484
c    408 483 3918

__________________________________________________
Do You Yahoo!?
Tired of spam?  Yahoo! Mail has the best spam protection around
http://mail.yahoo.com

Please note the following dates for Open Water Swims/Open Water Swim Clinic.

These are designed to help in your performance and comfort at Santa Cruz
Sentinel, Big Kahuna, CaliforniaMan, Treasure Island, and Pacific Grove. These
are free and open to any SVTC member able to swim unaided for 30 minutes.

Summary:
July 30 Noon Coyote Point    OW Clinic/Swim
Aug 6 8am  Cowell's Beach,   Big K training
Aug 14 8:30 Seacliff Beach,  OW Swim/ Nisene Run
Aug 27 8:30 Cowell's Beach   OW Swim/ Davenport Ride

Open Water Clinic 45 minutes and Swim Sunday July 30 12 Noon at Coyote Point
Park
	 http://www.svtriclub.org/maps/workouts.htm#CoyotePointPark
(note some times there is a 4$ fee for access to park)

This clinic will allow for a significant training, Q&A and actual work on
skills. Topics include:Race Strategies,Entry and Exit,Nutrition,
Transitions,Cold Water adaptation, wetsuits, Sighting Theory and Practice, "race
recovery"--what to do when all goes wrong? stroke and swim techniques. All
capabilities welcome no charge


Open Water Swim combined with Big Kahuna Training Day Saturday August 6th Cowell
Beach 8am-9:30 with Big Kahuna / Sentinel Training day including ride to
Davenport going until 3pm approx

Location:
	 http://www.svtriclub.org/maps/workouts.htm#CowellsBeach

Description of Big K/ Sentinel Training Day
	 http://www.svtriclub.org/events/bigkahuna.htm
Chalk Talk and Race Information 8am, Swim 8:30-9:30


Open Water Swim/ Nicene Marks Run Sunday August 14th 8:30 chalk talk/ 9am swim

Location: Seacliff State Beach
	 http://www.parks.ca.gov/lat_long_map/default.asp?lvl_id=181

Run following at 10:15 or 10:30 at Nisene Marks State Park
Location for Run
	 http://www.parks.ca.gov/lat_long_map/default.asp?lvl_id=309

August 27th Saturday 8:30 am Chalk Talk/ 9am-10 swim Open Water Swim/ Cowells
Beach combined with Davenport Ride (24 mile/ 40k, Sentinel Ride)

Directions to the Santa Cruz Pier (start)
From San Jose Airport:
Santa Cruz is 45 minutes from the San Jose Airport. From the airport, take
Highway 880 south to 17 South. Highway 17 South will take you to Santa Cruz.
Take the Half Moon Bay exit (Highway 1 North) which will put you on to Mission
Street. Turn left on Bay Street, you will see the hotel at the end of Bay Street
on West Cliff Drive

Many Thanks!

Dave Kraemer aka Swim Swami

David G. Kraemer
ph  408 865 0484
c    408 483 3918

Short and Long Distance riders,

Meeting place is changed to Gunn High School since there is 2 hour parking limit
in parking lot at Ride Aide/Trader Joe's. Routes are changed but we all climb up
Col du Kings for short group to Huddert Park and longer group up to the top!
Longer ride option for IM Canada added for second hill.


Let's do like what Lance is doing and climb up Col du Kings Mountain!

These workouts are to focus on training for upcoming triathlons including Half
Vineman, Folsom, Pac Grove, Big Kahuna, IMC based on coached recommendations by
Lisa Engles and training for Tour de France (well just this time). The workouts
are:

Short Distance - Build 2
Time: 2:30 bike + 20 minute run
HR Zone: 2-5
Description:
Begin with 30 min easy pace riding, then ride 4 cycles of 20 min steady, and 10
min of "main set" where steady is zone 3, and main set intervals are at race
pace.

Main set options:

Threshold intervals: 5 x 3 min with 1 min recovery interval (RI), interval
intensity builds to hard pace.

Transition to a 20 minute easy run.

Long Distance - Build 2 /Peak
Time: 3:30 bike + 30 minute Brick run
HR Zone: 1-4
Description:
Brick
Perform a 3.5 hr ride during which the first 10-12 miles is easy, zone 1
gradually building to zone 2 over the next hour. The final 20 minutes of this
ride, push into zones 3-4. Immediately transition to a 30 minute run with a
tempo finish (zone 3).


DATE: SATURDAY RIDE 7/16/2005

MEET: Gunn High School at Arastradero and Foothill
Directions:
http://www.svtriclub.org/maps/workouts.htm#GunnHighSchool
http://maps.yahoo.com/maps_result?addr=780+Arastradero+Rd&csz=94306&country=us

START: 8:00 AM - Wheels Roll! ( suggest you be there early and ready to roll at
8:00am to avoid mix up with NTTS)

SKILL: INTERMEDIATE TO ADVANCED. THIS IS A NO SWEEP (NS) RIDE. There will be
regroups along the way.

LONG DISTANCE ROUTE (for IM and 1/2 IM): Right on Foothill, left on Alpine,
right on Portola, left at Tripp, left on Kings Mt to Skyline, left on Skyline
(Regroup at #84), left at Hwy #84, left on Canada, left at #92, right on Crystal
Springs, right on Polemus, after #92 overpass right on trail to Canada, left on
Canada (Regroup- Pulgas Water Temple), straight to Mt. Home, left on Portola,
left on Alpine, right on Foothill, left at Arastradero . Approx. 65 miles.

Option 1- shorter: after climbing Kings Mt. return back down Kings Mt, to
Roberts and left on Canada and continue Long Distance Route. Approx. 60 miles.

Option 2- longer (for IM Canada training): after returning to Gunn HS, go
Arastradero, left Alpine, right Portola, left Old La Honda (2nd Climb), right
Skyline, left Hwy #84 to Roberts, right Mt. Home, left Portola, left Alpine,
left Foothill. Approx. 85 miles.

Run: From Gunn HS, left on Arastradero to trail and into local neighborhood
streets.


SHORT DISTANCE ROUTE (Olympic/Sprint): Right on Foothill, left on Alpine, right
on Portola,  left at Tripp, left on Kings Mt to Huddert Park (Mini-Col du
Kings), return back to Roberts (Regroup), left on Canada to Edgewood, return
Canada, straight onto Mt. Home, left on Portola, left on Alpine, right on
Foothill, left at Arastradero. Approx. 43 miles.

IF YOU CAN VOLUNTEER FOR THE EITHER LONG AND SHORT DISTANCE RIDES FOR THIS RIDE
OR FUTURE RIDES PLEASE EMAIL wmine@...
INFORMATION/QUESTIONS: Warren Mine at wmine@...

COMMENTS: Bring HR monitor, water (2 bottles), gels, bars, spare tubes,
pump/co2, tools, and additional clothing for any weather changes. Bring shoes
for running.

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

Warren for Three Amigos.

Short and Long Distance riders,

Let's do like what Lance is doing and climb up Col du Kings Mountain!

These workouts are to focus on training for upcoming triathlons including Half
Vineman, Folsom, Pac Grove, Big Kahuna, IMC based on coached recommendations by
Lisa Engles and training for Tour de France (well just this time). The workouts
are:

Short Distance - Build 2
Time: 2:30 bike + 20 minute run
HR Zone: 2-5
Description:
Begin with 30 min easy pace riding, then ride 4 cycles of 20 min steady, and 10
min of "main set" where steady is zone 3, and main set intervals are at race
pace.

Main set options:

Threshold intervals: 5 x 3 min with 1 min recovery interval (RI), interval
intensity builds to hard pace.

Transition to a 20 minute easy run.

Long Distance - Build 2 /Peak
Time: 3:30 bike + 30 minute Brick run
HR Zone: 1-4
Description:
Brick
Perform a 3.5 hr ride during which the first 10-12 miles is easy, zone 1
gradually building to zone 2 over the next hour. The final 20 minutes of this
ride, push into zones 3-4. Immediately transition to a 30 minute run with a
tempo finish (zone 3).


DATE: SATURDAY RIDE 7/16/2005

MEET: Rite Aide/Trader Joe's at Homestead and Foothill (park in back in far
corner of parking lot)
Directions:

http://maps.yahoo.com/maps_result?addr=Foothill+at+Homestead&csz=Los+Altos&count\
ry=us&new=1&name=&qty=

START: 8:00 AM - Wheels Roll! (please be early and ready to go)

SKILL: INTERMEDIATE TO ADVANCED. THIS IS A NO SWEEP (NS) RIDE. There will be
group along the way.

LONG DISTANCE ROUTE (for IM and 1/2 IM): Left on M Homestead , right on
Foothill, left on Arastradero, left on Alpine, right on Portola, right at Mt.
Home (Regroup at Roberts), left on Hwy 84 (Woodside), right on Kings Mt to
Skyline and return back to Hwy#84, left on Hwy #84, left on Canada (regroup at
Pulgas Water Temple-bathrooms and H20), continue on Canada, left at #92, right
on Crystal Springs, right on Polemus, after #92 overpass right on trail to
Canada, left on Canada (Regroup- Roberts), right on Mt. Home, left on Portola,
left on Alpine, right on Foothill, left on Homestead. Approx. 56 miles. Option
for shorter ride: Return on Canada at #92. Option for longer ride: Continue on
Foothill to Stevens Creek Park.

Run: Left on Homestead and left into neighborhood streets.

SHORT DISTANCE ROUTE (Olympic/Sprint): Left on M Homestead , right on Foothill,
left on Arastradero, left on Alpine, right on Portola, left at Mt. Home
(Regroup), left on Canada to Edgewood, return back on Canada, straight on Mt.
Home, left on Portola, left on Alpine, right on Foothill, left on Homestead.
Approx. 42 miles. Hill Option: Climb up on Kings Mt to Huddert Park after first
Regroup and return back right on Portola, left Alpine, etc.


IF YOU CAN VOLUNTEER FOR THE EITHER LONG AND SHORT DISTANCE RIDES FOR THIS RIDE
OR FUTURE RIDES PLEASE EMAIL wmine@...
INFORMATION/QUESTIONS: Warren Mine at wmine@...

COMMENTS: Bring HR monitor, water (2 bottles), gels, bars, spare tubes,
pump/co2, tools, and additional clothing for any weather changes. Bring shoes
for running.

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

Warren for Three Amigos.

Interested in a long training run on the Sunday morning?

Lisa has provided workouts in sync with Tuesday Track workouts and Saturday's
Bike rides that will prepare you for the following events over the next 3
months. We are in build to peak phase for:
  Vineman ½ IM
  IM Canada
  Folsom International
  Big Kahuna
  PacGrove International

SUNDAY RUN, July 17th at 8:00 am
MEET: Los Gatos High School
START: 8:00am, please arrive early enough to stretch and be ready to start on
time.

ROUTE:

Long Distance Group:
Time: 1:15 to 2:15
HR Zone: 1-3
Description: Comfortable running with good, light turnover and rhythmic
breathing. HR Zone 2-3, hilly course, nasal breathing

Short Distance Group:
Time: 1:30
HR Zone: 1-4
Description: Step-ups. Run 10 miles as follows: 1-3 are for warm-up, miles 4-6
are in HR zone 3, miles 7-9 are in HR zone 4-5a, mile 10 cool down. What was
your pace in HR zone 4-5a?

DIRECTIONS: Hwy 17 (South) from the Hwy 280 direction, take the Hwy 9 exit East,
Right at Los Gatos Blvd, Right in High School Ct. Parking in the lot; run starts
from near the track.

	 http://www.svtriclub.org/maps/workouts.htm#LosGatosHighSchool

Questions: Jim Nolan (jnolan1998@...)

Bring: Water. Restrooms available.

NOTES:

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

All,

For those that have asked, Karin is doing well in her recovery :)


For this Saturday, the NTTS group will have a special appearance by David
Kraemer, the swim Swami. By the way, David also know how to ride :) and is a
veteran of long distance triathlons. Sooo, you can ride with David and also ask
him swim questions.


Ride location: Gunn High School (780 Arastradero Rd. Palo Alto, CA 94306)

	 http://www.svtriclub.org/maps/workouts.htm#GunnHighSchool

Ride time: Start at 8:00am Roll at 8:15 am (Yes, I know many of you want a later
ride, I am planning on doing that soon)

Route:

Short Group: Start at Gunn High School > Right on Foothill > Left on Alpine >
Right on Portola valley road > Left on Mountain Home road > Stay on Mountain
Home road until you reach Woodside > Turn right on 84 woodside road > Right on
Whiskey road > Left on Sandhill road > Right on Santa Cruz > Left On Foothill >
Back to the school

Long Group: Start at Gunn High School > Right on Foothill > Left on Alpine >
Right on Portola valley road > Left on Old La honda > Right on Skyline blvd >
Turn right on 84 woodside road > stay on woodside road until you reach the town
of woodside > Right on Whiskey road > Left on Sandhill road > Right on Santa
Cruz > Left On Foothill > Back to the school

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

If you have any questions, let me know

Thanks to Conrad Young, Isa Hashim and Mike Miller, we have club photos from
many recent club and race events. These photos have been uploaded to the SVTC
Photo Gallery. Reminder, there is an option within the photo gallery to create
postcards out of the images, which can then be sent to friends and family.

	 http://www.svtriclub.org/gallery/albums.php


California Half Ironman:
	 http://www.svtriclub.org/gallery/chi05

Wildflower Training Camp Weekend:
	 http://www.svtriclub.org/gallery/wftc05

Jamba Juice Wildflower Triathlon:
	 http://www.svtriclub.org/gallery/wft05

Angels Camp Triathlon:
	 http://www.svtriclub.org/gallery/act05

Silicon Valley Kids Triathlon:
	 http://www.svtriclub.org/gallery/svkt05


We will continue to add more photos as they get sent in. So be sure to check
back often. If you have any photos you would like to have added, send them to
<webmaster@...>. Please include a short description.

Thank You,
Taino "Ty" Johnston
Silicon Valley Triathlon Club
http://www.svtriclub.org/

Hi SVTCers,

The election for your 2005-2006 Board of Directors is in the history books. The
new SVTC officers are:

President - Paul Kotturi
Vice President - Melissa Monahan
Secretary - Claudia Montalban
Membership Chairperson - David Cook
Member-At-Large Coaching - Jim Nolan
Member-At-Large Communications - Taino Johnston
Member-At-Large Volunteer Coordinator - Monica Condit
Member-At-Large Sponsorship - Mike Arena

Congratulations to all of these members and thanks for your willingness to guide
the club for the next year.

We are still missing a Treasurer, a very important position in SVTC. Please, if
you are acquainted with accounting practices and want to be part of a dynamic,
enthusiastic Board e-mail Paul Kotturi at p_kotturi@... and let him know
of your interest in the position. We really need to fill this slot.

On behalf of the outgoing Board members, it has been a distinct pleasure helping
SVTC grow in quantity and quality. There is much more in the future, what a
great organization.

Robert Jones
(Former) President

After nine months of participating in the Road ID Fundraiser Challenge, SVTC has
continued to maintain first place for the sixth month and we were still the
number one club in sales last month. As you know, the Road ID Fundraiser is also
a CHALLENGE! We are competing against other clubs around the country to see who
can sell the most Road IDs through August 2005.

We've got one month left in the competition so if you haven't already done so,
take advantage of this great opportunity! Click on the below link to purchase
your customized Road ID or other safety gear. Best of all, 20% of your purchase
will support SVTC. To get the 10% SVTC membership discount, use the following
link and enter the club coupon code "PCAC253" when prompted.

	 http://www.roadid.com/default.asp?referrer=2058

If you would like to get the FIXX ID (dog tag style), you now have the option to
get the SVTC or SVKT logo. To find it, click on the following:

1. http://www.roadid.com/default.asp?referrer=2058
2. Click on "Identification" listed under "Our Products".
3. Click on "Front Images" listed under "the FIXX ID".
4. Click on "Clubs and Races".
5. Scroll through the web page until you find the "SVKT" or "SVTC" logo.
6. Click on the shopping cart icon located in the lower left corner of the SV
logo.
7. Complete the order form and follow the online instructions.

SVTC will also be matching the commission collected through this program up to
$400. All funds will be donated to a trust fund for the families of Alan Liu and
Jill Mason.


### Road ID Fundraiser Performance Report ###
To view our current Road ID Fundraiser Performance Report, visit the following
link. Along with our monthly click-through and sales information, you will also
see what prizes we are competing for.

	 http://www.svtriclub.org/members/roadid.php

Thank You,
Taino "Ty" Johnston
Silicon Valley Triathlon Club
http://www.svtriclub.org/

To assist you in pursuit of OW swims (Catfish Swim, Del Valle Challenge),
Bay/Ocean tris (Pacific Grove, Sentinel, Big Kahuna, and Treasure Island) SVTC
will have 4 OW swims including 1 expanded "OW swim clinic" between now and mid
August.

We are coordinating scheduling with the NTTS program and also including an OW
training swim as part of a Sentinel/Big Kahuna training day, August 6. Please
watch for additional dates to be announced in the next week.

JULY 20 5:30-6:30 LAKE ALMADEN
The first of these will be July 20 at Lake Almaden from 5:30-6:30 including a
"chalk talk" on entry/exit strategy and sighting.

	 http://www.svtriclub.org/events/almaden.htm


Driving Directions to Lake Almaden

From San Francisco and the Peninsula: Take 280 towards San Jose. Take Highway 85
South towards Gilroy. Take the Almaden Expressway exit and at the light make an
immediate left, then get into the right hand lane. Make a right hand turn on
Almaden Expressway. Proceed on Almaden Expressway. Entrance to event is located
on Almaden Expressway at the West Station Entrance.

From East Bay: Take 680 towards San Jose. Take 280 North to Highway 87 /
Guadalupe Parkway. Take 87 South. Take the Santa Teresa Blvd. exit. Follow Santa
Teresa Blvd. and make a right hand turn on Coleman Avenue. Take a left at
Almaden Expressway. Look for parking signs. Entrance to event is located on
Almaden Expressway at the West Station Entrance.




David G. Kraemer
ph  408 865 0484
c    408 483 3918

Hi All!

Tomorrow we will be meeting at De Anza College track for our workout.

	 http://www.svtriclub.org/maps/workouts.htm#DeAnzaCollege

Here's the plan for upcoming weeks so that you can be sure to put it in your
calendars:

Tomorrow 7/12: De Anza College
Next week 7/19: Rancho San Antonio

	 http://www.svtriclub.org/maps/workouts.htm#RanchoSanAntonio

7/26: De Anza College
8/2: Los Gatos High School
8/9: De Anza College
8/16: Rancho San Antonio
8/23: De Anza College
8/30: Los Gatos High School

	 http://www.svtriclub.org/maps/workouts.htm#LosGatosHighSchool

So we're back on the track tomorrow night with a fairly intense, (but fun)
workout.

WARNING: You need to come to practice to get full details of this workout as
there's too much for me to explain in e-mail. You may do this on your own, but
may not get the full benefit of the workout without proper instruction.

Long Distance:

Groups 1-2:
4 x 400 varied pace
1 x 1000 moderate
3 x 400 varied pace
1 x 800 moderate-hard
2 x 400 varied pace
1 x 600 moderate hard
1 x 400 hard

Groups 3-4:
4 x 400
1 x 1000
2 x 400
1 x 800
1 x 400
1 x 600

Groups 5-6:
3 x 400
1 x 1000
2 x 400
1 x 800
1 x 400

Short Distance:

Groups 1-3:
8 x 200
1 x 800
6 x 200
1 x 600
4 x 200
1 x 400
2 x 200

Groups 4-6:
6 x 200
1 x 800
4 x 200
1 x 600
2 x 200
1 x 400

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

See you tomorrow night!!

Lisa Engles
USA Triathlon Certified Coach
Master Personal Trainer
Life Coach

This coming weekend, we have the following club members racing. Good luck to
them!

2005-07-16 -- Angel Island MTB Triathlon
  - John Burton
  - Kelly Emo
  - Dave Graff

2005-07-16 -- Donner Lake Sprint Triathlon
  - Veronica Cruz
  - Jimmy Dworkin
  - Frank Slootman

2005-07-16 -- Tri For Fun #2 (OYM)
  - Jon Clark
  - Bethann Coronado
  - Craig Davies
  - Q. C. Doughty
  - Lindsay Farlow
  - Julie Fergus
  - Scott Fulton
  - Gina Garcia
  - Beth Ann Gardner
  - Kittrina Grizzle
  - Lee Halverson
  - Timothy Hopkins
  - Michele Knox
  - Robyn Lai
  - Burton Lee
  - Dan Maguire
  - Holly Mallory
  - Eric Miranda
  - Thomas Neubert
  - Craig Niemeyer
  - Elizabeth Rein
  - Barbara Schremp
  - Jeanne Schriel
  - Lance Siebuhr
  - Rick Thompson
  - Paul Yllana
  - Leigh Zerboni

2005-07-16 -- Alcatraz Sharkfest Swim
  - Steve Bird
  - Elias Eliadis
  - Michael Hollars
  - Phyllis Spragge
  - Steve Strutner
  - James Watts

2005-07-16 -- Santa Cruz Mountains
  - John Burton
  - Patricia Niemeyer

2005-07-16 -- Great Race
  - Leslie Bane
  - Jeffery Deslich

2005-07-16 -- Urban Challenge
  - Tanya Bokobza
  - Caroline Lee

2005-07-17 -- Donner Lake Intl. Triathlon
  - Brooke Aghajani
  - Jimmy Dworkin
  - Omar Hafez
  - John Masui
  - Deanna McCusker

2005-07-17 -- Wine Country Half Marathon
  - Leslie Bane
  - Steve Bird
  - Barbara Fischer
  - Katrin Wagner
  - Jennifer Wang


Last weekend we had the following club members racing. Congratulations to them!

2005-07-09 -- Tri For Fun #2 (TBF)
  - Sandy Clay
  - Bethann Coronado
  - Marci Hildt
  - Thomas Neubert
  - Parag Panse
  - Rudy Schwartz
  - Anne Stephens
  - Christina Umhofer

2005-07-09 -- Tour of the California Alps - Death Ride
  - Matt Arena
  - Bob Bihler
  - Weisin Chong
  - David Cook
  - Maaike Fewel
  - David Kraemer
  - Robert Kraencke
  - Brian Kurotsuchi
  - Suzanne Kwong
  - James Watts
  - Kyle Welch

2005-07-10 -- Carlsbad Triathlon
  - Kelly Emo

2005-07-10 -- Ironman Germany Triathlon
  - Eduard Korat

2005-07-10 -- Santa Cruz Olympic Triathlon
  - Thomas Butts
  - Katie Carter
  - Jeffery Deslich
  - Asheley Frogner
  - Diana Garbarino
  - Dave Graff
  - Chuck Hammerstad
  - Chris Holman
  - Craig Jones
  - Christian Madrid
  - Dan Maguire
  - Eric Miranda
  - Neil Morrow
  - Julie Nordquist
  - Marc Ortiz
  - Shawn Shafai
  - Steve Strutner
  - Katrin Wagner

2005-07-10 -- Santa Cruz Sprint Triathlon
  - Leslie Bane
  - Michael Cervantes
  - Sheri Codiana
  - Veronica Cruz
  - Timothy Hopkins
  - Robert Jones
  - Carolyn Magsalay
  - Rick Thompson
  - Julie Upson
  - Jill Vaughn
  - Stephen Wullschleger

2005-07-10 -- Tri For Real #2 (TBF)
  - John Richardson
  - Gabriel Roussere
  - Stefan Suter
  - Cheryl Tang
  - Tom Workman

2005-07-10 -- Santa Cruz Sprint Duathlon
  - Rajesh Agrawal
  - Tanya Bokobza

2005-07-10 -- Jungle Run Half Marathon
  - Martina Contreras
  - Julie Fergus
  - Jeffrey Hirsch
  - Chris Liou
  - Andrea Smith
  - Katrin Wagner


We have put together a race report area on the SVTC web site. We are now up to
272 race reports written by 152 different people. If you would be interested in
writing up a race report on your recent race or any of your others, please send
it over. Include a race photo if you would like that embedded with your race
report. You can see what we have so far at the following URL:

	 http://www.svtriclub.org/reports.htm


My apologies in advance if I missed anyone. This information was taken from the
event roster of the Members Area. Please log into this area and update your
events to ensure we get a more accurate count.

	 http://www.svtriclub.org/members/login.php


Thank You,
Taino "Ty" Johnston
Silicon Valley Triathlon Club
http://www.svtriclub.org/

-----Original Message-----
From: Hani Juha [mailto:hjuha19010@...]
Sent: Thursday, July 07, 2005 10:29 PM
To: ntts
Subject: [interactivesvtc] NTTS: Saturday ride - 7/9

All,

 

Warren, Jim Nolan, and Tim O'Niel (NTTS Veteran), have quickly stepped up to cover the weekend ride for NTTS. 

 

To simplify things, NTTS will be meeting at the same location as the other SVTC ride.  NTTS and NST members will have two coaching options.

 

1.  Follow the Warren Short Ride with Warren's group

 

2.  Jim Nolan will be leading a 25 -28 mile route similar to warren's short distance ride.

 

Jim will be providing more route details at the ride location.

 

 

Hani Juha <hani.juha@...> wrote:

From: "Hani Juha" <hani.juha@...>
To: "Hani Juha" <hjuha19010@...>
Subject: Fw: [interactivesvtc] Saturday Training Ride - 7/9
Date: Thu, 7 Jul 2005 22:20:04 -0700

 

----- Original Message -----

From: Warren Mine

To: interactivesvtc@yahoogroups.com

Sent: Thursday, July 07, 2005 11:51 AM

Subject: [interactivesvtc] Saturday Training Ride - 7/9

Short and Long Distance bikers that are not doing the Vineman training workout,

These workouts are to focus on training for upcoming triathlons: Half Vineman, Folsom, Pacific Grove, Big Kahuna, and Ironman Canada, based on workouts recommended by Lisa Engles. The workouts for this week are:

A. Short Distance- Build 2
Time: 2:30 bike + 20 minute run
HR Zone: 2-5
Description: Hill anaerobic endurance + Threshold.

Warm up 45-60 minutes easy. On a 4-6% hill do 4-5 x 3-5 minutes to the heart rate 5b zone (3-minute recoveries). Stay seated on each as much as possible. 60-70 rpm. Then ride 20 minutes in the heart rate 4-5a zones on a mostly flat course. Aero position. Ride remaining time easy spinning.

Transition to a 20 min run, building in speed so that by the end you are running at 10k race pace.

B. Long Distance- Build 2
Time: 4:30
HR Zone: 1-4
Description: Brick: bike 3.0 hr + run 90 minutes = 4.5 hour br! ick 

Race simulation brick. Begin with a 3.0 hour bike ride during which you hold back on the intensity (zone 1) for the first 15 miles gradually building to a pace faster than IM race pace. The final 15 MINUTES of the bike are done hard, in zone 4, pushing a big gear and riding hard.

Bike to run transition is fast. Your legs will probably be stiff and tired as you begin the run, as in the IM race. For the first 2-3 miles focus on high cadence and getting your step back. You should build to zone 3 (faster than IM pace) and hold until the final 30 min during which you run working hard (high zone 3-zone 4).


SATURDAY RIDE: 7/9 at 8:00 AM

WHEN: 8:00 AM - Wheels Roll. (Be early to be ready to go)
WHO: Intermediate/Advanced riders
WHERE: Almaden Lake Park - Winfield /Coleman side. Directions:

http://maps.yahoo.com/maps_result?ed=wifE2Op_0TrjF1mIqZKZz.JISWaVxws649aY&csz=San+Jose%2C+CA&country=us
http://www.svtriclub.org/maps/workouts.htm#AlmadenLakePark


ROUTE:
A. Short Distance: From Lake Almaden, short cut thru part to Almaden Expressway or left on Winfield, left on Coleman, left on Almaden Expressway continue to McKean to Oakglenn (Regroup), left on Willow Springs, left on Santa Thersa, left on Baily to do hill repeats (4 to 5 x 3-5 minutes long) but be careful of traffic and go up to top hill looking both ways before crossing thru traffic before doing next hill repeats. After hill repeats, up on Baily, right on McKean, right on Harry, left on Almaden Expressway, right on Coleman, right on Winfield to Lake Almaden park. Approx. 40 miles (rough)! . 20 minute run.

B. Long Distance:
From Lake Almaden, left on Winfield, short cut thru part to Almaden Expressway or left on Winfield, left on Coleman, left on Almaden Expressway continue to McKean to Oakglenn (Regroup), continue on Glenn Oak, left at Sycamore (Regroup for water, no restrooms), right on Sycamore, right at Sunnyside continues as Santa Theresa, right at Mantillo, just after top of hill take left on Country, right on Blue Bell, stop with SHARP right on Burchell, at Watsonville intersection stop and ride straight into park rest stop (Regroup, has H20/restrooms), left on Watsonville, left Uvas which continues as McKean, back on Almaden Expressway to Lake Almaden, Approx. 50 miles. Option 2, do second loop, right at Baily, right on Santa Theresa, right at Willow Springs, right on Oak Glenn, right on Uvas and return McKean/Almaden Expressway to Lake Almaden. Approx. 65 miles.

Run 90 min afterwards.

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

COMMENTS: Bring HR monitor, water (2 bottles), gels, bars, spare tubes, pump/co2, tools, etc. and additional clothing for any weather changes. Bring shoes for running after.

WE ARE LOOKING FOR VOLUNTEER ADDITIONAL RIDE LEADERS FOR THE LONG AND SHORT DISTANCE RIDES. PLEASE EMAIL wmine@...

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




-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-

Upcoming Events:
- Board Meeting (Jul 10th)
- Club Meeting (Jul 11th)

- Board Member Nominations:
    http://www.svtriclub.org/events/nominations.htm

- SVTC Sponsors:
    http://www.svtriclub.org/sponsors.htm

- Road ID Fundraiser Challenge:
    http://www.svtriclub.org/events/roadid.htm

- View Web Forums:
    http://www.svtriclub.org/forum/

-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-

SPONSORED LINKS

Silicon valley	Sports car	Sport nutrition
Triathlon gear	Triathlon training

-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-

Upcoming Events:
- Board Meeting (Jul 10th)
- Club Meeting (Jul 11th)

- Board Member Nominations:
    http://www.svtriclub.org/events/nominations.htm

- SVTC Sponsors:
    http://www.svtriclub.org/sponsors.htm

- Road ID Fundraiser Challenge:
    http://www.svtriclub.org/events/roadid.htm

- View Web Forums:
    http://www.svtriclub.org/forum/

-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-

From: "Hani Juha" <hani.juha@...>
To: "Hani Juha" <hjuha19010@...>
Subject: Fw: [interactivesvtc] Saturday Training Ride - 7/9
Date: Thu, 7 Jul 2005 22:20:04 -0700

 

----- Original Message -----

From: Warren Mine

To: interactivesvtc@yahoogroups.com

Sent: Thursday, July 07, 2005 11:51 AM

Subject: [interactivesvtc] Saturday Training Ride - 7/9

Short and Long Distance bikers that are not doing the Vineman training workout,

These workouts are to focus on training for upcoming triathlons: Half Vineman, Folsom, Pacific Grove, Big Kahuna, and Ironman Canada, based on workouts recommended by Lisa Engles. The workouts for this week are:

A. Short Distance- Build 2
Time: 2:30 bike + 20 minute run
HR Zone: 2-5
Description: Hill anaerobic endurance + Threshold.

Warm up 45-60 minutes easy. On a 4-6% hill do 4-5 x 3-5 minutes to the heart rate 5b zone (3-minute recoveries). Stay seated on each as much as possible. 60-70 rpm. Then ride 20 minutes in the heart rate 4-5a zones on a mostly flat course. Aero position. Ride remaining time easy spinning.

Transition to a 20 min run, building in speed so that by the end you are running at 10k race pace.

B. Long Distance- Build 2
Time: 4:30
HR Zone: 1-4
Description: Brick: bike 3.0 hr + run 90 minutes = 4.5 hour brick 

Race simulation brick. Begin with a 3.0 hour bike ride during which you hold back on the intensity (zone 1) for the first 15 miles gradually building to a pace faster than IM race pace. The final 15 MINUTES of the bike are done hard, in zone 4, pushing a big gear and riding hard.

Bike to run transition is fast. Your legs will probably be stiff and tired as you begin the run, as in the IM race. For the first 2-3 miles focus on high cadence and getting your step back. You should build to zone 3 (faster than IM pace) and hold until the final 30 min during which you run working hard (high zone 3-zone 4).


SATURDAY RIDE: 7/9 at 8:00 AM

WHEN: 8:00 AM - Wheels Roll. (Be early to be ready to go)
WHO: Intermediate/Advanced riders
WHERE: Almaden Lake Park - Winfield /Coleman side. Directions:

http://maps.yahoo.com/maps_result?ed=wifE2Op_0TrjF1mIqZKZz.JISWaVxws649aY&csz=San+Jose%2C+CA&country=us
http://www.svtriclub.org/maps/workouts.htm#AlmadenLakePark


ROUTE:
A. Short Distance: From Lake Almaden, short cut thru part to Almaden Expressway or left on Winfield, left on Coleman, left on Almaden Expressway continue to McKean to Oakglenn (Regroup), left on Willow Springs, left on Santa Thersa, left on Baily to do hill repeats (4 to 5 x 3-5 minutes long) but be careful of traffic and go up to top hill looking both ways before crossing thru traffic before doing next hill repeats. After hill repeats, up on Baily, right on McKean, right on Harry, left on Almaden Expressway, right on Coleman, right on Winfield to Lake Almaden park. Approx. 40 miles (rough). 20 minute run.

B. Long Distance:
From Lake Almaden, left on Winfield, short cut thru part to Almaden Expressway or left on Winfield, left on Coleman, left on Almaden Expressway continue to McKean to Oakglenn (Regroup), continue on Glenn Oak, left at Sycamore (Regroup for water, no restrooms), right on Sycamore, right at Sunnyside continues as Santa Theresa, right at Mantillo, just after top of hill take left on Country, right on Blue Bell, stop with SHARP right on Burchell, at Watsonville intersection stop and ride straight into park rest stop (Regroup, has H20/restrooms), left on Watsonville, left Uvas which continues as McKean, back on Almaden Expressway to Lake Almaden, Approx. 50 miles. Option 2, do second loop, right at Baily, right on Santa Theresa, right at Willow Springs, right on Oak Glenn, right on Uvas and return McKean/Almaden Expressway to Lake Almaden. Approx. 65 miles.

Run 90 min afterwards.

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

COMMENTS: Bring HR monitor, water (2 bottles), gels, bars, spare tubes, pump/co2, tools, etc. and additional clothing for any weather changes. Bring shoes for running after.

WE ARE LOOKING FOR VOLUNTEER ADDITIONAL RIDE LEADERS FOR THE LONG AND SHORT DISTANCE RIDES. PLEASE EMAIL wmine@...

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




-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-

Upcoming Events:
- Board Meeting (Jul 10th)
- Club Meeting (Jul 11th)

- Board Member Nominations:
    http://www.svtriclub.org/events/nominations.htm

- SVTC Sponsors:
    http://www.svtriclub.org/sponsors.htm

- Road ID Fundraiser Challenge:
    http://www.svtriclub.org/events/roadid.htm

- View Web Forums:
    http://www.svtriclub.org/forum/

-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-

SPONSORED LINKS

Silicon valley	Sports car	Sport nutrition
Triathlon gear	Triathlon training

Hi kids!

Thank you for all your emails. I'm really touched by all your concern. Please
don't worry, I'm going to be fine. Here's what happened:

I was coming back from a long ride yesterday. I was 1/4 mile from my car, and I
was thinking about other things, as if the ride was already over. Well, it ain't
over 'til it's over. Since I wasn't paying enough attention, I didn't see the
lumber in the bike lane soon enough, and I dodged some of it but not all of it.
I washed out my front tire, landed on my hip and shoulder, broke my clavicle and
cracked a couple of ribs. I know that sounds bad but it's really not. I'm in
hardly any pain, I don't need surgery, and in 8 weeks or less I should be as
good as new. I was lucky.

The lesson here? Stay alert every single minute you're on your bike. There is
never a "good" time to let your mind wander.

As Hani said, we'll have a ride for you this Saturday. And I'll be riding with
you again ASAP. You guys are so much fun, you can't get rid of me that easily.
:-)

kj

All,

Coach Karin had a bike accident this week while training. I have talked with
Karin. She has sustained serious injuries. :( Karin is in good spirits. She will
not be able to coach this weekend. I am also not available to coach.

The SVTC coaching committee is working on a back up plan. Sorry for the late
notice. We will be sending out an email no later than Friday.


Thank you for your understanding

Karin can be reached through the club web site.

	 http://www.svtriclub.org/contact.htm


Hani

Short and Long Distance bikers that are not doing the Vineman training workout,

These workouts are to focus on training for upcoming triathlons: Half Vineman,
Folsom, Pacific Grove, Big Kahuna, and Ironman Canada, based on workouts
recommended by Lisa Engles. The workouts for this week are:

A. Short Distance- Build 2
Time: 2:30 bike + 20 minute run
HR Zone: 2-5
Description: Hill anaerobic endurance + Threshold.

Warm up 45-60 minutes easy. On a 4-6% hill do 4-5 x 3-5 minutes to the heart
rate 5b zone (3-minute recoveries). Stay seated on each as much as possible.
60-70 rpm. Then ride 20 minutes in the heart rate 4-5a zones on a mostly flat
course. Aero position. Ride remaining time easy spinning.

Transition to a 20 min run, building in speed so that by the end you are running
at 10k race pace.

B. Long Distance- Build 2
Time: 4:30
HR Zone: 1-4
Description: Brick: bike 3.0 hr + run 90 minutes = 4.5 hour brick

Race simulation brick. Begin with a 3.0 hour bike ride during which you hold
back on the intensity (zone 1) for the first 15 miles gradually building to a
pace faster than IM race pace. The final 15 MINUTES of the bike are done hard,
in zone 4, pushing a big gear and riding hard.

Bike to run transition is fast. Your legs will probably be stiff and tired as
you begin the run, as in the IM race. For the first 2-3 miles focus on high
cadence and getting your step back. You should build to zone 3 (faster than IM
pace) and hold until the final 30 min during which you run working hard (high
zone 3-zone 4).


SATURDAY RIDE: 7/9 at 8:00 AM

WHEN: 8:00 AM - Wheels Roll. (Be early to be ready to go)
WHO: Intermediate/Advanced riders
WHERE: Almaden Lake Park - Winfield /Coleman side. Directions:

http://maps.yahoo.com/maps_result?ed=wifE2Op_0TrjF1mIqZKZz.JISWaVxws649aY&csz=Sa\
n+Jose%2C+CA&country=us
http://www.svtriclub.org/maps/workouts.htm#AlmadenLakePark


ROUTE:
A. Short Distance: From Lake Almaden, short cut thru part to Almaden Expressway
or left on Winfield, left on Coleman, left on Almaden Expressway continue to
McKean to Oakglenn (Regroup), left on Willow Springs, left on Santa Thersa, left
on Baily to do hill repeats (4 to 5 x 3-5 minutes long) but be careful of
traffic and go up to top hill looking both ways before crossing thru traffic
before doing next hill repeats. After hill repeats, up on Baily, right on
McKean, right on Harry, left on Almaden Expressway, right on Coleman, right on
Winfield to Lake Almaden park. Approx. 40 miles (rough). 20 minute run.

B. Long Distance:
From Lake Almaden, left on Winfield, short cut thru part to Almaden Expressway
or left on Winfield, left on Coleman, left on Almaden Expressway continue to
McKean to Oakglenn (Regroup), continue on Glenn Oak, left at Sycamore (Regroup
for water, no restrooms), right on Sycamore, right at Sunnyside continues as
Santa Theresa, right at Mantillo, just after top of hill take left on Country,
right on Blue Bell, stop with SHARP right on Burchell, at Watsonville
intersection stop and ride straight into park rest stop (Regroup, has
H20/restrooms), left on Watsonville, left Uvas which continues as McKean, back
on Almaden Expressway to Lake Almaden, Approx. 50 miles. Option 2, do second
loop, right at Baily, right on Santa Theresa, right at Willow Springs, right on
Oak Glenn, right on Uvas and return McKean/Almaden Expressway to Lake Almaden.
Approx. 65 miles.

Run 90 min afterwards.

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

COMMENTS: Bring HR monitor, water (2 bottles), gels, bars, spare tubes,
pump/co2, tools, etc. and additional clothing for any weather changes. Bring
shoes for running after.

WE ARE LOOKING FOR VOLUNTEER ADDITIONAL RIDE LEADERS FOR THE LONG AND SHORT
DISTANCE RIDES. PLEASE EMAIL wmine@...

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

Come out for our ...

NTTS Weekend Run
Sunday, July 10
Meet: 8 a.m. at the boathouse, Run: 8:15 a.m.
Location: Shoreline Park, Mountain View

	 http://www.svtriclub.org/maps/workouts.htm#ShorelinePark

Scenic, flat, out-and-back run along the bay of 1 hour or more, depending on
where you are in your training schedule.

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

Hope to see you there!

Kristi

Interested in a long training run on the Sunday Morning?

Lisa has provided a workout in sync with Tuesday Track workouts that will
prepare you for the following events over the next 3 months:
Vineman ½ IM
IM Canada
Folsom International
Big Kahuna
PacGrove International

This week we meet at Saratoga High School and future runs will start at Los
Gatos High School. This Sunday there is an event that is using Los Gatos High
School and Los Gatos Creek Trail – Jungle Run half marathon and 10K.

SUNDAY RUN, July 10th at 8:00 am
MEET: Saratoga High School
START: 8:30am, please arrive early enough to stretch and be ready to start on
time.

ROUTE:
Workout will use track and local paved and dirt trails.

DIRECTIONS: Hwy 85 North, exit at Saratoga Ave, and turn left on Saratoga Ave
(Hwy 85 South, turn right on Saratoga Ave), continue on Saratoga Ave
approximately 1 mile and turn right onto Herriman Drive and continue to .5 miles
to Saratoga High School on the left. Sarartoga High School is on the corner of
Herriman Drive and Saratoga/Sunnyvale Road. Parking in the lot; run starts at
the track.

Questions: Jim Nolan (jnolan1998@...)

Bring: Water. Restrooms available.

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

ok.....time to start this up again. I have signed up for the AquaBike at Vineman
where I will swim 2.4miles, bike 112miles, and.....THAT'S ALL FOLKS!!!! having
just done Coeur d'alene this will be very nice.....

meet at the boat ramp at 9:00a.m.. We may just start swimming from there. I may
try to swim two miles and run a little, very little afterwards depending on the
time.

Map:
	 http://www.svtriclub.org/maps/workouts.htm#LakeDelValle

let me know if you will be there!

andrea ivan

Hi All,

I appologize for not getting this information out to you earlier... probably
like most of you, I had a very busy, celebratory weekend :)

But now it's back to training, right? So today we'll be meeting at Los Gatos
High School on the front lawn where we always meet.

My tentative plan is to do a combination of road and track work; based on
availabity of the high school track; however, if this isn't possible I have an
alternate workout in the recesses of my mind as well.

Today: Meet at Los Gatos High School
	 http://www.svtriclub.org/maps/workouts.htm#LosGatosHighSchool

Next Week: Meet at De Anza College
	 http://www.svtriclub.org/maps/workouts.htm#DeAnzaCollege

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

Have a great day!

Lisa Engles
USAT certified coach
Master Personal Trainer
Life Coach

This coming weekend, we have the following club members racing. Good luck to
them!

2005-07-09 -- Tri For Fun #2 (TBF)
  - Bethann Coronado
  - Marci Hildt
  - Thomas Neubert
  - Parag Panse
  - Rudy Schwartz
  - Anne Stephens
  - Christina Umhofer

2005-07-09 -- Tour of the California Alps - Death Ride
  - Matt Arena
  - Bob Bihler
  - Weisin Chong
  - David Cook
  - Maaike Fewel
  - David Kraemer
  - Robert Kraencke
  - Brian Kurotsuchi
  - Suzanne Kwong
  - James Watts
  - Kyle Welch

2005-07-10 -- Carlsbad Triathlon
  - Kelly Emo

2005-07-10 -- Ironman Germany Triathlon
  - Eduard Korat

2005-07-10 -- Santa Cruz Olympic Triathlon
  - Thomas Butts
  - Katie Carter
  - Jeffery Deslich
  - Asheley Frogner
  - Diana Garbarino
  - Dave Graff
  - Chuck Hammerstad
  - Chris Holman
  - Craig Jones
  - Christian Madrid
  - Dan Maguire
  - Eric Miranda
  - Julie Nordquist
  - Marc Ortiz
  - Shawn Shafai
  - Steve Strutner
  - Katrin Wagner

2005-07-10 -- Santa Cruz Sprint Triathlon
  - Leslie Bane
  - Michael Cervantes
  - Sheri Codiana
  - Veronica Cruz
  - Timothy Hopkins
  - Robert Jones
  - Carolyn Magsalay
  - Rick Thompson
  - Julie Upson
  - Jill Vaughn
  - Stephen Wullschleger

2005-07-10 -- Tri For Real #2 (TBF)
  - John Richardson
  - Gabriel Roussere
  - Stefan Suter
  - Cheryl Tang
  - Tom Workman

2005-07-10 -- Santa Cruz Sprint Duathlon
  - Rajesh Agrawal
  - Tanya Bokobza

2005-07-10 -- Jungle Run Half Marathon
  - Martina Contreras
  - Julie Fergus
  - Jeffrey Hirsch
  - Chris Liou
  - Andrea Smith
  - Katrin Wagner


Last weekend we had the following club member racing. Congratulations to him!

2005-07-02 -- Angel Island
  - Neil Morrow


We have put together a race report area on the SVTC web site. We are now up to
272 race reports written by 152 different people. If you would be interested in
writing up a race report on your recent race or any of your others, please send
it over. Include a race photo if you would like that embedded with your race
report. You can see what we have so far at the following URL:

	 http://www.svtriclub.org/reports.htm


My apologies in advance if I missed anyone. This information was taken from the
event roster of the Members Area. Please log into this area and update your
events to ensure we get a more accurate count.

	 http://www.svtriclub.org/members/login.php


Thank You,
Taino "Ty" Johnston
Silicon Valley Triathlon Club
http://www.svtriclub.org/

Hi kids,

We're still starting at 8:00 at TBO tomorrow, but I left out a turn
in my original route description. D'oh!

Here's the corrected version:

Route:
1. Warmup spin north on Foothill Expy to El Monte.
2. L on El Monte. Continue past Foothill College to the stop sign
(be careful passing 280 on/offramps).
3. Left at stop sign onto Moody.(There are several roads here; Moody
goes left, Elena is straight across the intersection)
4. Right onto Altamont. Climb Altamont to Page Mill. Take your time
and enjoy the climb.
This hill is somewhere between Bailey and Old La Honda in terms of
both distance and steepness.
6. R on Page Mill. Descend Page Mill (carefully!) to where
Arastradero goes RIGHT. Do NOT go left onto Arastradero, which comes
up first; continue on Page Mill to the Park-N-Ride. Your right turn
onto Arastradero is immediately after that.
7. R on Arastradero to Foothill Expwy.
8. R on Foothill.

Alternative: for a similar but shorter loop with a less steep climb,
and/or to skip the descent on Page Mill:
Follow steps 1-2 above, then
3. Straight at stop sign onto Elena. Continue on Elena until it ends
at Purissima.
4. Left on Purissima. Continue to Arastradero.
5. R on Arastradero. Continue to Foothill Expwy.
6. R on Foothill.


At this point you can either continue down Foothill back to Bicycle
Outfitter, or turn R on El Monte to repeat the loop (or to do the
other loop for fun and variety). The first loop is about 15 miles
door to door; the second is about 12.

See you tomorrow!

Karin

You can view all of our 2005 Race Entry Discounts and their details anytime at
the following URL:

	 http://www.svtriclub.org/discounts.htm

-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-

If you are planning to do the Folsom International Triathlon, you should
register on or before July 10th otherwise the price will be going up an
additional $10 for individuals and $20 for relays.

In case you aren't aware, the Folsom International Triathlon is the Northern
California Tri Club Championships. It will be the meeting place to determine who
is the fastest club in the Northern California/Nevada Area. In 2003, we placed
seventh and last year we improved to fifth overall. The Folsom course is flat
and fast at the Olympic distances of 1.5k-40k-10k. When registering for this
event, be sure to select that you want to compete in the "NorCal TriClub
Championship" otherwise your participation will not be counted towards the club
total. Unfortunately, there is no club discount for this event.

As a SVTC member, you can still get a race entry discount when registering
online for their other remaining events. Along with the great race entry
discounts, SVTC also gets reserved racks at all of the J&A events!

Their Remaining 2005 Events:
  * 24-Jul-05 Catfish Open Water Swim
  * 14-Aug-05 Folsom Intl. Triathlon (No Race Entry Discount)
  * 17-Sep-05 CaliforniaMan Triathlon
  * 17-Sep-05 Half CaliMan Triathlon

To sign-up online for any of their events:
	 https://id41.securedata.net/stevenscreek/racereg.html


Thank You,
Taino "Ty" Johnston
Silicon Valley Triathlon Club
http://www.svtriclub.org/