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#4470 From: SVTC Webmaster <svtc@...>
Date: Sat Nov 28, 2009 1:42 am
Subject: Evite invitation from SVTC Webmaster 		svtc@...
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evite
You have been invited by SVTC Webmaster to
SVTC's Club Meeting - AN EVENING WITH CHRIS LIETO.


   
 
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Reply | Forward | Messages in this Topic (3)
#4469 From: svtc@...
Date: Wed Nov 25, 2009 8:05 pm
Subject: SVTC Race Participants for Nov 25 - Dec 1, 2009 		svtc@...
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SVTC Race Participants for Nov 25 - Dec 1, 2009

We have 6 club members racing. Good luck to everyone!

Applied Materials Silicon Valley Turkey Trot -- 2009-11-26

  • Thomas Kriese
  • Simon Sampson
  • Glenn Schiavo
  • Scott Chavez

Ironman Cozumel -- 2009-11-29

  • Amadita Dicochea

Run Wild 10k/5k -- 2009-11-29

  • Kelly Emo

Last week, we had 7 club members in action. Congratulations to all!

Ford Ironman Arizona -- 2009-11-22

  • Teresa Deveaux-Sm...
  • Keish Doi
  • Denise Walos
  • Christine Zamora
  • Frank Slootman
  • Steve Fung

Fukuchiyama Marathon -- 2009-11-23

  • Larry Moberly

You can see this list on the SVTC Who's Racing page


Reply | Forward | Messages in this Topic (1)
#4468 From: Staffan Westerberg <staffan.westerberg@...>
Date: Wed Nov 25, 2009 6:55 pm
Subject: Spin class is starting next Thursday 		staffan.west...
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Hi Everyone,

Muddy's spin is starting next Thursday at 6pm at Cupertino bike store. If you haven't signed up there are still spots left. Please email me (staffan.westerberg@...) or show up on Thursday and hope for the best. The class is a good way to keep that bike shape you worked so hard for during last summer. You will also get a chance to work on pedal efficiency and improve you biking for next season. The cost is $200 for the entire season, once a week through March next year.

Staffan

Reply | Forward | Messages in this Topic (1)
#4467 From: Garry Chinn <voxhoo@...>
Date: Wed Nov 25, 2009 6:47 am
Subject: Saturday Group Ride - 11/28/2009 9 AM 		voxhoo
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This Saturday NOT Sunday.


DATE:  SATURDAY,  11/28/2009
WHEN:  8:45 arrive, and 9:00 wheels roll.
WHAT:  Social ride and brunch at Brian's Restaurant
WHERE:  University and Burke, Los Altos
Directions -
http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=110043560251924421041.00\
04751145a46b74ad9d7&ll=37.376172,-122.118123&spn=0.002485,0.003262&t=h&z=18
Meet in small parking lot across from downtown Los Altos (Main/Burke) on the
other side of Foothill Expy. If needed, there is a larger parking area along
University.

BRUNCH: Brian's Restaurant (in shopping area at Foothill Expy and Magdalena).

SKILL: Ability to ride safely in a pack is required. Fall rides are social
training rides. We will average 15-16 MPH with no major climbs. THIS IS
A NO SWEEP RIDE, SO KNOW YOUR WAY BACK IF YOU CANNOT MAINTAIN PACE.
There will be short regroups along the way.

ROUTE: (Out and back to Roberts Market in Woodside): Begin, L- Foothill, L-
Alpine, R- Portola, R- Mt. Home (Regroup at Roberts), Canada to Edgewood, L- 84,
R- Whiskeyhill, R- Santa Cruz, L- Foothill back to start, Approx. 33 miles.

INFORMATION/ QUESTIONS: Garry Chinn at voxhoo@....

COMMENTS:
Bring water (2 bottles), gels, bars, spare tubes, pump/CO2 cartridge,
tools, sunblock lotion, and additional clothing for any weather changes.

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

Reply | Forward | Messages in this Topic (1)
#4466 From: Sherry Smith <sherry@...>
Date: Tue Nov 24, 2009 3:10 am
Subject: SVTC Track Workout - Tuesday 11.24.09 		slstri
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SVTC Track Workout - Tuesday 11.24.09 
DeAnza Track 6:30pm

Theme:  Turkey Track
Need I say more for Thanksgiving week?

**Warm-up on your own...
6:15p Plan to show up early to get the best parking and the best warm-up; E pace running on your own.
6:30p Gather group, review workout,  group short warm-up;  "loosening up" drills

6:40pm Main Set (will be explained in detail @ workout)

All sets have 20" recovery between each

2 x 800 Turkey trot in corners, E pace
2 x 800 E to T gradual build
2 x 600 Turkey trot in corners, E pace
2 x 600 T to E gradual build
2 x 400 Turkey trot in corners, E pace
2 x 400 one of each, start with T-E, then E-T

2-4 laps cool down, opposite direction

option 1 (easier):  do 1 of each
option 2 (harder); replace T pace with I pace

7:20 or so Group Stretches


/Coach Sherry
/Asst. Coach Bernardo

www.sherrysmith.com
408.242.3330

P.S.

VDOT Training:
Recovery:  E pace (EZ, warm-up)
Endurance:  L pace; long run pace, aerobic or "with oxygen"
Threshold (Lactate Threshold):  T-pace; approx. 10K pace (short sentence conversations)
Interval (V02 Max):  I pace; approx. 5K pace
Repetition:  R pace; approx. mile pace, anaerobic

VDOT links:
http://www.svtriclub.org/media/vdotpaces.pdf
If you don't know your VDOT:
http://www.svtriclub.org/media/vdottimes.pdf
For pacing intensity cheat-sheet:
http://www.sherrysmith.com/sutt/Training_zones_jdot.pdf
VDOT calculator (middle of page):
http://www.svtriclub.org/run.htm


--

_/) _/) _/) _/) _/)
~~ ~~ ~~ ~~ ~~
Happy Trails and Sails

/Sherry
sherrysmith.com
tridig.com
408.480.3330



Reply | Forward | Messages in this Topic (1)
#4465 From: "schulaura65" <schulaura65@...>
Date: Tue Nov 24, 2009 4:00 am
Subject: Reminder! No podium swim workout Wed Nov 25! 		schulaura65
Offline Offline
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Happy Thanksgiving!
Here's a workout if you can find a pool!
Monday, Nov 23

WARM UP: 1 x 600: 300 free/300non-free
600

DRILL:
4 x 75: 50 fingertip/25 swim
4 x 50: 25 fingertip/25 swim
4 x 25: Swim build
600/1200

MAIN:
3 x 200: +10 sec rest
#1: Moderate, nice high elbows
#2: Breathe every 3rd stroke
#3: Build by 50s
4 x 150: 50 mod/50fast/50 mod  +5 sec rest
4 x 150: 100 swim/25 fast kick/25 swim 2 breaths, +10 sec rest
3 x 100: +15 sec rest
#1: Moderate, nice high elbows
#2: Breathe every 3rd stroke
#3: EASY
2100/3300

Reply | Forward | Messages in this Topic (1)
#4464 From: Summer Hampton <summer_hampton2002@...>
Date: Mon Nov 23, 2009 7:16 pm
Subject: SVTC Kona Party - 2 quick things 		summer_hampt...
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Hi Everyone! 
 
1.  Looking for the Evite link to this event?  It's posted on the new SVTC website: 
 
2.  It might be fun to have a little betting pool around the Kona TV footage.  We could pool a few bucks and winner takes all, whoever correctly predicts the answer of questions like, "Will there be any footage of SVTC members?" or "How many Viagra commercials will there be?".  I need help with this:
A. Please send me any good categories you can think of.  I haven't had coffee yet and am having a hard time thinking anything else up other than the questions above.  Just email me anything you can think of. 
B. Not being a Super Bowl or March Madness freak I've never organized a betting pool.  Anyone interested in helping me do this? 
Thank you,
Summer


Reply | Forward | Messages in this Topic (1)
#4463 From: kyle_welch@...
Date: Fri Nov 20, 2009 5:19 pm
Subject: SVTC Custom Polar Insulated Water Bottles are in! 		kyle_welch
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There are a limited number of extra bottles in this custom SVTC Polar water bottle order.  I will have them at the next club meeting (which I believe will be 12/14) and at the Ironman Hawaii party on Saturday 12/19.  The bottles are $7 each (checks payable to SVTC).  I can also make arrangements to meet at a different time/location if you would like to get one sooner than that.

Thanks!
Kyle


Reply | Forward | Messages in this Topic (1)
#4462 From: kyle_welch@...
Date: Fri Nov 20, 2009 6:41 am
Subject: TriSports.com - save money and give back! 		kyle_welch
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Members ...


During the months of November and December, TriSports.com will donate 10% of the profit from sales made using coupon code SV10-GIVE, good for 10% off purchases, to Silicon Valley Tri Club’s charitable organization of choice: Silicon Valley Children’s Fund.  Donations will be paid directly from
TriSports.com to the Silicon Valley Children’s Fund by January 15th, 2010 in Silicon Valley Tri Club’s name.


Please use the following coupon code to get the discount and have 10% of the profit donated to our designated charity.  You are encouraged to distribute the code to family, friends, Facebook friends - anyone and everyone - for 10% off purchases.  You can forward the attached flyer or just forward this note.

 

Coupon code:  SV10-GIVE


Please note that the discount is only valid on regular priced items and cannot be used in conjunction with any sale, closeout, or special pricing, or on bikes or any products by certain manufacturers.  Please check our website for our discount policies.  You must enter coupon code to receive discount.

Happy shopping!

Kyle Welch

1 of 1 File(s)


Reply | Forward | Messages in this Topic (1)
#4461 From: kyle_welch@...
Date: Fri Nov 20, 2009 6:25 am
Subject: Fwd: Cupertino Bike Shop SALE 		kyle_welch
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FYI

----- Forwarded Message -----
From: "Vance Sprock" <sprocket@...>
To: "kyle welch" <kyle_welch@...>
Sent: Thursday, November 19, 2009 6:41:27 PM GMT -08:00 US/Canada Pacific
Subject: Cupertino Bike Shop SALE

Kyle,

Here is a link to our web page with some great savings 20-30% off on  
bikes and Zipp wheels.

Check it out:

http://cupertinobikeshop.com/sale09.html

Vance



Reply | Forward | Messages in this Topic (1)
#4460 From: Fred Haubensak <fhaubensak@...>
Date: Fri Nov 20, 2009 12:46 am
Subject: Turkey Trot registration volunteers needed 		fhaubensak
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Hi All --
 
We got a late request for help for the Turkey Trot registration.  If you could be available Tuesday or Wednesday next week from 5-7:00pm at Runners Factory in Los Gatos, this great charity event needs our help.  Gobble gobble...
 
Thanks!
Fred

Reply | Forward | Messages in this Topic (1)
#4459 From: "schulaura65" <schulaura65@...>
Date: Thu Nov 19, 2009 5:22 am
Subject: Podium Swim Workout, Nov 18 		schulaura65
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Reminder! No practice next Wed due to pool closure - Happy Thanksgiving!
Reminder! Starting Dec 2-thru end of Jan 2010, only one workout, 6:30-7:30


Main:
1  x 400: 50 fingertip/50 breathe every 3rd stroke
1 x 400: breathe every 3rd stroke
1 x 400: negative split +10
1 x 400: descend by 100s Cruise
1 x 400: positive split +10
1 x 400: breathe every 3rd stroke
2400

Suggested optional workout:
4 x 75: 50 fingertip/25 breathe every 3rd stroke
4 x 50: 25 fingertip/25 swim
4 x 25: swim
600

1 x 500:  Pull, breathe every 3rd stroke
1 x 400: Swim, moderate
3 x 100: Descend ea 100
1 x 200: Pull, breathe every 3rd stroke
1 x 100: Fast
1300/1900

12 x 50: Des 1-3, 4-6, 7-9, 10-12, Rest :10

Reply | Forward | Messages in this Topic (1)
#4458 From: svtc@...
Date: Wed Nov 18, 2009 8:05 pm
Subject: SVTC Race Participants for Nov 18 - 24, 2009 		svtc@...
Send Email Send Email
 

SVTC Race Participants for Nov 18 - 24, 2009

We have 7 club members racing. Good luck to everyone!

Ford Ironman Arizona -- 2009-11-22

  • Teresa Deveaux-Sm...
  • Keish Doi
  • Denise Walos
  • Christine Zamora
  • Frank Slootman
  • Steve Fung

Fukuchiyama Marathon -- 2009-11-23

  • Larry Moberly

Last week, we had 8 club members in action. Congratulations to all!

Ironman 70.3 World Championship (Clearwater) -- 2009-11-14

  • Keish Doi
  • Christine Zamora
  • Paul Zamora
  • Kyle Welch

Mermaid Run 5k/10k -- 2009-11-14

  • Harjinder Basi
  • Kelly Emo

Muir Beach 33km Trail Run -- 2009-11-14

  • Mike Shepherd

Big Sur Half Marathon -- 2009-11-15

  • Thomas Butts

You can see this list on the SVTC Who's Racing page


Reply | Forward | Messages in this Topic (1)
#4457 From: Garry Chinn <voxhoo@...>
Date: Wed Nov 18, 2009 8:36 pm
Subject: Sunday Group Ride - 11/22/2009 9 AM 		voxhoo
Offline Offline
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DATE:  SUNDAY,  11/22/2009

WHEN:  8:45 arrive, and 9:00 wheels roll.
WHAT:  Social ride and brunch at Brian's Restaurant
WHERE:  University and Burke, Los Altos
Directions -
http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=110043560251924421041.00\
04751145a46b74ad9d7&ll=37.376172,-122.118123&spn=0.002485,0.003262&t=h&z=18
Meet in small parking lot across from downtown Los Altos (Main/Burke) on the
other side of Foothill Expy. If needed, there is a larger parking area along
University.

BRUNCH: Brian's Restaurant (in shopping area at Foothill Expy and Magdalena).

SKILL: Ability to ride safely in a pack is required. Fall rides are social
training rides. We will average 15-16 MPH with no major climbs. THIS IS
A NO SWEEP RIDE, SO KNOW YOUR WAY BACK IF YOU CANNOT MAINTAIN PACE.
There will be short regroups along the way.

ROUTE: (Out and back to Roberts Market in Woodside): Begin, L- Foothill, L-
Alpine, R- Portola, R- Mt. Home (Regroup at Roberts), R- Mountain Home, L-
Alpine, R- Foothill back to start, Approx. 30 miles.

INFORMATION/ QUESTIONS: Garry Chinn at voxhoo@....

COMMENTS:
Bring water (2 bottles), gels, bars, spare tubes, pump/CO2 cartridge,
tools, sunblock lotion, and additional clothing for any weather changes.

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

Reply | Forward | Messages in this Topic (1)
#4456 From: "schulaura65" <schulaura65@...>
Date: Wed Nov 18, 2009 4:48 am
Subject: Podium Swim Practice Wed Night Nov 18 		schulaura65
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Podium Swim Practice, Wednesday Nights, 6:00-7:00 or 7:00-8:00

PLEASE NOTE:
1) No Practice wed Nov 25 due to Thanksgiving Holiday
2) Effective Dec 2 thru Jan 27, we will be combining the 2 workouts into one workout: 6:30-7:30pm

This is the perfect time to start working on your stroke & technique. The water
is still warm, the workouts will be helpful and fun, and your fellow SVTCers are
great to swim with!

Fremont High School
1283 Sunnyvale-Saratoga Road

Open to all SVTC members - beginner to advanced, we have a lane for you!
$27*/30 per month (receive a monthly pass)
$62*/$72 for a 12 swim fitness card
*Sunnyvale residents

Tonight's Focus:   Distance...


Reply | Forward | Messages in this Topic (1)
#4455 From: Rama Sivamani <rks221@...>
Date: Tue Nov 17, 2009 11:14 pm
Subject: Final Happy Hour for 2009 this Friday the 20th! 		rks221
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Hey everyone,

Sorry this is going out a little late but as mentioned at the club meeting we
will be having the happy hour the third Friday of every month which for this
month is this Friday. This will be the last happy hour for 2009.


Location: Jake's of Saratoga
           12175 Saratoga Sunnyvale Rd.
           Saratoga, CA 95070
           (408) 257-5858

Time: 6:00 p.m.


I will not be in attendance since I am volunteering at IM Arizona this weekend
but I hope some of you will be able to make it out and get to socialize with
each other.

I also want to see if people want a different location for the happy hours for
the next year and what the preferences were in regard to that. Please respond to
the survey on this link so that we can get a better feel of  where people want
to have these

http://www.surveymonkey.com/s.aspx?sm=lqS576sBeiz4TZnoZAblKg_3d_3d


Rama

Reply | Forward | Messages in this Topic (1)
#4454 From: Sherry Smith <sherry@...>
Date: Tue Nov 17, 2009 1:08 am
Subject: SVTC Track Workout - Tuesday 11.17.09 		slstri
Offline Offline
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SVTC Track Workout - Tuesday 11.17.09 
DeAnza Track 6:30pm

Theme:  Strengthen those Calves...
Ever notice how your calves feel after running on a sandy beach or soft grass?  While the soft surface absorbs impact and feels great on the knees, the calves certainly work a little harder on push-off.   Grass running is also fantastic for strengthening the muscles in the feet and the ankles.

Note:  If you have any chronic calf issues, talk to the coaches for options before this workout.

**Warm-up on your own...
6:15p Plan to show up early to get the best parking and the best warm-up; E pace running on your own.
6:30p Gather group, review workout,  group short warm-up;  "loosening up" drills

6:35pm Main Set (will be explained in detail @ workout)

All sets are steady L or T pace; with 1'30" recovery between each

2 x
[1600 on track (counter clockwise) followed immediately by 4 loops on the grass (clockwise), L or T pace,  recovery 90"]

option 1 (easier):  do 2 repeats but only do 2 laps on the grass, L pace
option 2 (harder); do 3 repeats of whole set, T pace

7:15 - 7:30 -- Bernardo will lead a core stretch segment... join whenever you complete your workout.

/Coach Sherry
/Asst. Coach Bernardo

www.sherrysmith.com
408.242.3330

P.S.

VDOT Training:
Recovery:  E pace (EZ, warm-up)
Endurance:  L pace; long run pace, aerobic or "with oxygen"
Threshold (Lactate Threshold):  T-pace; approx. 10K pace (short sentence conversations)
Interval (V02 Max):  I pace; approx. 5K pace
Repetition:  R pace; approx. mile pace, anaerobic

VDOT links:
http://www.svtriclub.org/media/vdotpaces.pdf
If you don't know your VDOT:
http://www.svtriclub.org/media/vdottimes.pdf
For pacing intensity cheat-sheet:
http://www.sherrysmith.com/sutt/Training_zones_jdot.pdf
VDOT calculator (middle of page):
http://www.svtriclub.org/run.htm


--

_/) _/) _/) _/) _/)
~~ ~~ ~~ ~~ ~~
Happy Trails

/Sherry
sherrysmith.com
tridig.com
408.480.3330


--

_/) _/) _/) _/) _/)
~~ ~~ ~~ ~~ ~~
Happy Trails or Sails,

/Sherry
sherrysmith.com
tridig.com
408.480.3330


Reply | Forward | Messages in this Topic (1)
#4453 From: Fred Haubensak <fhaubensak@...>
Date: Sun Nov 15, 2009 7:00 pm
Subject: Vineman Half registration alert 		fhaubensak
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Hi all --

Just a quick note to say Vineman half is filling up fast.  The posted registration list is now at 1311 registrants, so if you want to race next year at this favorite venue for many of us, you may want to do that in the next week or so.

See you out on the road!

Fred 

Reply | Forward | Messages in this Topic (1)
#4452 From: "tacotarodad" <taro-is@...>
Date: Sun Nov 15, 2009 6:43 pm
Subject: Membership Renewal for 2010 		tacotarodad
Offline Offline
Send Email Send Email
  
We are maintaining the same membership fees as last year and we again have a
discounted early bird rate if you renew (or sign up) before January 1st.

The early bird amount is $60 and it is already set up in the system.  Renew
through the member renewal buttons on the old web site, www.svtriclub.org.  You
have the option of paying with Paypal, or if you don't want to do that, please
mail me a check made out to SVTC.

After January 1st membership goes to $65.

This is a bargain (as long as you participate in something or other with the
club).

If you have trouble with registration, please be aware I will probably not be
able to respond to emails for a couple weeks, but we can get things straightened
out in December.

regards,
Your SVTC membership officer

Reply | Forward | Messages in this Topic (1)
#4451 From: melissa monahan <monahan_melissa@...>
Date: Sat Nov 14, 2009 5:16 pm
Subject: Mocha Ride Sunday 9am 		monahan_melissa
Offline Offline
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Hey Folks,

I'm planning to do around 30 miles tomorrow.  I'm stealing Gary's e-mail to keep it easy (thanks Gary).
DATE: : 9am, wheels roll at 9:15
WHAT: Social ride, then maybe hit Pete's or brunch afterwards.
WHERE: University and Burke, Los Altos
Directions -
http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=110043560251924421041.00\
04751145a46b74ad9d7&ll=37.376172,-122.118123&spn=0.002485,0.003262&t=h&z=18
Meet in small parking lot across from downtown Los Altos (Main/Burke) on the
other side of Foothill Expy. If needed, there is a larger parking area along
University.

BRUNCH:  Pete's in Los Altos or Brian's Restaurant (in shopping area at Foothill Expy and Magdalena).

SKILL: Ability to ride safely in a pack is required. Fall rides are social
training rides. We will average 15-16 MPH with no major climbs. THIS IS
A NO SWEEP RIDE, SO KNOW YOUR WAY BACK IF YOU CANNOT MAINTAIN PACE.
There will be short regroups along the way.

ROUTE: (Out and back to Roberts Market in Woodside): Begin, L- Foothill, L-
Alpine, R- Portola, R- Mt. Home (Regroup at Roberts), R- Mountain Home, L-
Alpine, R- Foothill back to start, Approx. 30 miles.

INFORMATION/ QUESTIONS: melissa monahan monahan_melissa@...

COMMENTS:
Bring water (2 bottles), gels, bars, spare tubes, pump/CO2 cartridge,
tools, sunblock lotion, and additional clothing for any weather changes.

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


Reply | Forward | Messages in this Topic (1)
#4450 From: Staffan Westerberg <staffan.westerberg@...>
Date: Thu Nov 12, 2009 11:42 pm
Subject: Survey - SVTC workouts and clinics 		staffan.west...
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Dear Members,

I would like your opinion on how we can improve SVTC workouts and clinics. More specifically I would like to know what workouts you would like to add to SVTC's program. Also if we were to add another workout what time and day would be most convenient for you? As always we are planning for clinics (one to two sessions). Which ones would you be interested in?
Please use the survey link below to answer these questions. This is a chance for you to get the workouts and clinics you want!

http://www.surveymonkey.com/s.aspx?sm=xcGqcjxE93enhslReMxrJw_3d_3d

If you have comments or ideas that are not covered in the survey you are always welcome to email me directly at staffan.westerberg@...

Thanks

Staffan Westerberg
Coaches and Clinics Director, SVTC

Reply | Forward | Messages in this Topic (1)
#4449 From: "schulaura65" <schulaura65@...>
Date: Thu Nov 12, 2009 5:10 am
Subject: Podium Practice Nov 18 		schulaura65
Offline Offline
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REMINDER! No practice Wed Nov 25!

3 x 200:
#1: Easy
#2: extra kicking
#3: No kicking

6 x 100:
#1-2: Moderate
3-4: Quiet hand entry, no splashing
5-6: No kicking

6 x 100:
#1-2: Moderate
3-4: Quiet hand entry, no splashing, quiet follow thru past the thigh
5-6: No kicking

6 x 100: descend 1-3, 4-6

1 x 600: descend by 100s, 100-300, 400-600

Suggested Additional Workout:
4 x 75: 25 Kick/25 Fingertip Drag/25 Swim
4 x 50: 25 Fingertip Drag/25 Swim
4 x 25: Swim
600

3 x 200:
#1: Easy, high elbow
#2: Breathe every 3rd stroke
#3: Build

3 x 200:
#1: Easy, high elbow
#2: Breathe every 3rd stroke
#3: FAST

2 x 200:
#1: Breathe every 3rd stroke
#2: FAST

1 x 200: FAST

3 x 200:
#1: Easy, high elbow
#2: Breathe every 3rd stroke
#3: Easy

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#4448 From: svtc@...
Date: Wed Nov 11, 2009 8:05 pm
Subject: SVTC Race Participants for Nov 11 - 17, 2009 		svtc@...
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SVTC Race Participants for Nov 11 - 17, 2009

We have 8 club members racing. Good luck to everyone!

Mermaid Run 5k/10k -- 2009-11-14

  • Harjinder Basi
  • Kelly Emo

Ironman 70.3 World Championship (Clearwater) -- 2009-11-14

  • Keish Doi
  • Christine Zamora
  • Paul Zamora
  • Kyle Welch

Muir Beach 33km Trail Run -- 2009-11-14

  • Mike Shepherd

Big Sur Half Marathon -- 2009-11-15

  • Thomas Butts

Last week, we had 2 club members in action. Congratulations to all!

Silverman Half Iron distance Triathlon -- 2009-11-08

  • Barbara Simmonds
  • Andrea Ivan

You can see this list on the SVTC Who's Racing page


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#4447 From: Staffan Westerberg <staffan.westerberg@...>
Date: Wed Nov 11, 2009 5:51 pm
Subject: Reminder: Muddy's spin class 		staffan.west...
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SVTC Members,

The SVTC's spin class with Muddy Waters is slowly filling up. There are about 10 spots left so don't delay if you want to join the class for some great indoor biking this off season.

Time: Thursdays at 6pm - 7pm, Dec through March. The first class starts Dec 3rd.
Location: Cupertino Bike Shop, 10493 S De Anza Blvd, Cupertino
Cost: $200, for once a week workouts, Dec through March. Please pay by check to Muddy at the first class.
Sign up: Please email me at staffan.westerberg@... to reserve a slot. There are only about 10 spots left to sign up soon if you want to join.

Staffan Westerberg
Coaches and Clinics Director, SVTC.

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#4446 From: "schulaura65" <schulaura65@...>
Date: Wed Nov 11, 2009 4:09 am
Subject: Podium Swim Practice Wedesday Night 		schulaura65
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Podium Swim Practice, Wednesday Nights, 6:00-7:00 or 7:00-8:00

PLEASE NOTE:
1) No Practice wed Nov 25 due to Thanksgiving Holiday
2) Effective Dec 2 thru Jan 27, we will be combining the 2 workouts into one workout: 6:30-7:30pm

This is the perfect time to start working on your stroke & technique. The water
is still warm, the workouts will be helpful and fun, and your fellow SVTCers are
great to swim with!

Fremont High School
1283 Sunnyvale-Saratoga Road

Open to all SVTC members - beginner to advanced, we have a lane for you!
$27*/30 per month (receive a monthly pass)
$62*/$72 for a 12 swim fitness card
*Sunnyvale residents

Tonight's Focus: Quiet Swimming


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#4445 From: SVTC Webmaster <svtc@...>
Date: Tue Nov 10, 2009 7:06 pm
Subject: Evite invitation from SVTC Webmaster 		svtc@...
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You have been invited by SVTC Webmaster to
SVTC Kona Ironman World Championship Party!.

Date: Dec 19, 2009

Time: 1:00 PM

Location: Los Gatos Pizza


   
 
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#4444 From: Sherry Smith <sherry@...>
Date: Mon Nov 9, 2009 10:37 pm
Subject: SVTC Track Workout - Tuesday 11.10.09 		slstri
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SVTC Track Workout - Tuesday 11.10.09 
DeAnza Track 6:30pm

Theme:  More Fall Season Base Training
You may have heard this a hundred times but we know there are still skeptics out there...  "Aerobic (with oxygen) training during the off season is critical for success during the race season."   

Just one article of zillions that may help you understand this training philosophy a little better...

http://www.triathlonweek.com/cycling/96-importance-base-training-cyclists.html

**Warm-up on your own...
6:15p Plan to show up early to get the best parking and the best warm-up; E pace running on your own.
6:30p Gather group, review workout,  group warm-up drills and striders

6:35pm Main Set (will be explained in detail @ workout)

All sets are steady L or T pace; with 1' recovery between each

3200  @ L or T pace, 
              1600 of this is counter-clockwise, 1600 of this is clockwise, outside lanes
1600 @ L or T pace, 
              800 of this is counter-clockwise, 800 of this is clockwise, outside lanes
800   @ L or T pace, 
              400 of this is counter-clockwise, 400 of this is clockwise, outside lanes
400   @ L or T pace, 
              200 of this is counter-clockwise, 200  of this is clockwise, outside lanes

option 1 (easier):  skip 1600
option 2 (harder, still racing, CIM); do first 1/2 @ of each set @ I pace, rest at T

7:20 or so Group Stretches

/Coach Sherry
/Asst. Coach Bernardo

www.sherrysmith.com
408.242.3330

P.S.

VDOT Training:
Recovery:  E pace (EZ, warm-up)
Endurance:  L pace; long run pace, aerobic or "with oxygen"
Threshold (Lactate Threshold):  T-pace; approx. 10K pace (short sentence conversations)
Interval (V02 Max):  I pace; approx. 5K pace
Repetition:  R pace; approx. mile pace, anaerobic

VDOT links:
http://www.svtriclub.org/media/vdotpaces.pdf
If you don't know your VDOT:
http://www.svtriclub.org/media/vdottimes.pdf
For pacing intensity cheat-sheet:
http://www.sherrysmith.com/sutt/Training_zones_jdot.pdf
VDOT calculator (middle of page):
http://www.svtriclub.org/run.htm


--

_/) _/) _/) _/) _/)
~~ ~~ ~~ ~~ ~~
Happy Trails and Sails,

/Sherry
sherrysmith.com
tridig.com
408.480.3330



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#4443 From: interactivesvtc@yahoogroups.com
Date: Mon Nov 9, 2009 2:57 pm
Subject: SVTC Monthly Membership Meeting, 11/9/2009, 7:00 pm 		interactivesvtc@yahoogroups.com
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Reminder from:   interactivesvtc Yahoo! Group
 
Title:   SVTC Monthly Membership Meeting
 
Date:   Monday November 9, 2009
Time:   7:00 pm - 9:00 pm
Repeats:   This event repeats every month on the second Monday.
Location:   Sports Basement, 1177 Kern Ave, Sunnyvale
 
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#4442 From: Carin LeVine <CGL@...>
Date: Fri Nov 6, 2009 7:33 pm
Subject: REMINDER - SVTC - Monthly Club Meeting - Monday November 9, 2009 at 7:00 p.m. 		carinlevine
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Flyer Attached in PDF for Easier Viewing

 

 

 

cid:image002.jpg@01CA5BE6.33B11750

Silicon Valley Triathlon Club

 

Monthly Meeting

November 9, 2009 at 7:00 PM

Sports Basement – Sunnyvale

1177 Kern Ave., Sunnyvale, CA 94085

 

Come See Old Friends - Meet New Friends - Win Raffle Prizes!

 

Come early to enjoy the 20% Off Shopping Party!

 

Prep Your Stomach for Thanksgiving with some PIZZA and BEER!

You can carbo load with beer – right??

 

 

Each month we give away HUNDREDS of dollars worth of raffle prizes:

FREE Bike Fits - FREE Merchandise - FREE Gift Certificates - DISCOUNTED Services

and more…

 

Just some of the previous prizes have been: $50 gift certificates from Cupertino Bike Shop; $50 gift certificates from Sports Basement; $20 gift certificates from TriSports.com; $40 discounts from Chuck Worley Massage; Gift certificates from Integrate Performance Fitness; Gift certificates from Front of the Pack; Gift certificates and hot/cold compresses from Peak Physical Therapy; Salt Stick dispenser and capsules; and Products & Visors from Fluid!

 

 

THIS MONTH’S TOPIC:

 

YOU TOO CAN BE SPONSORED!

It’s Not Just for the Fast Kids Anymore!

 

Have you ever wondered how people get sponsors and wonder if someone would sponsor you???

Our own Kyle Welch is here to tell us how it is done!

 

This presentation will cover tips, techniques and resources the beginner to elite triathlete can use to obtain sponsors.

The talk will cover sponsor expectations, sample sponsor letters / race resumes, types of sponsor engagements, benefits of sponsorship, things to consider, types of sponsorship, and much more.

 

Sponsors are interested in working with all levels of athletes.

Come learn how you can become a sponsored athlete!

 

Kyle has been competing in triathlons since 1998.  He has raced all distances between sprint and Ironman. 

He has been a member of SVTC since the club was first formed

and is currently serving on SVTC board as Sponsorship Chair.

 

Kyle currently is sponsored by:

Brooks
Blue Seventy
Motor Tabs
Bear Naked Granola
TriBike Transport
PUR water filters
TRI Maven
Beyond Fabrications bikes
Rudy Project
DeFeet

But has also at some point been sponsored by:

 

Zoot; Hammer Nutrition; Baker's Baked Goods; Amino Vital; Polar;

Montano Velo Bike Shop; Degree; Egg Beaters; and Active.com

 

Something tells me he knows what he is talking about!

 

 

 

Thanks Caroline Labrecque!  Our fellow SVTC member has won a Sports Basement Shopping Party! Yippee! Come early to take advantage of 20% Off Sports Basement merchandise! Look for her sign-up sheet and get your discount sticker! Her shopping party is from 6:30 – 8:30 so shop early so you are not late for the meeting!

 

 


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