January 2014

Sunday ride

By | January 31st, 2014|

Sunday (2/2) ride from the depot at 9:00. We are just three weeks away from our first race at Fort Ord! Almost all our rides will feature some harder intervals from here on out. I know these aren’t fun, but they will definitely help you get faster. I have a few things I want to say about them, and I never really get a chance to address everyone at the rides: 1) You don’t have to do them. If you want to keep your riding fun and less painful that is your prerogative. 2) I want you to do them. 3) If you do them, I would like you to do them correctly. Our intervals will vary from 1 to 5 minutes (unless we are going for a fixed distance, in which case they could go longer). In general, your interval should be as hard as you can go while maintaing a steady pace. That is, if your power/speed falls off towards the end, you went too hard. If you have enough left to kick even harder at the end, you went to easy. Thus, your pace for a 1 minute interval is MUCH harder than for a 5. Don’t cheat yourself. Really try to dial in your effort so that you are getting your max effort through the whole thing. REST in-between! Because you are workng so hard on the interval, sometimes you can back off a little at the end and keep moving pretty fast. This isn’t optimal. You really want to recover and bring your heart rate way down. You should be able to have a easy conversation (without gasping) with the rider next to you before you start the next one. Most of you are going too hard during your recovery. Our rest periods will generally be about twice the length of the interval we just finished. Please ask me about any of this (or anything else) that isn’t clear. See you Sunday! Oh, and don’t forget to look at Christy’s poll below about axle types, and bring a watch or something to time your intervals with.

Wednesday Ride 3:30 from the FPL

By | January 29th, 2014|

Wednesday ride – regular time and place. 3:30 from the FPL. If you picked up your kit Sunday, wear it!

China Camp Sunday

By | January 24th, 2014|

We are riding China Camp this Sunday (1/26) at 9:00. This is a great place to ride. Nearly 100% singletrack and much less climbing than Tam! Our standard meeting place is just past the campground entrance. If you are coming from the Civic Center on N San Pedro, drive past the main  China Camp entrance about 1/2 mile. There will be a pay kiosk along the right (the team will buy our passes) and lots of free parking along the road. You should see us. Nancy is sending out an email in case anyone needs phone numbers or email addresses to arrange for carpools. It should have my phone number as well. Call me if you can’t find us, but we shouldn’t be hard to find.

Wed Ride 3:30 from Tam – Sunday (1/26) at China Camp!

By | January 21st, 2014|

Wed’s ride will be at the regular time and place, though the days are getting a little longer and we may be able to do a little different ride this week. Sunday, we are meeting at China Camp. Please find a way to get out there by 9:00. I will post the precise location and other details after Wed, but now is the time to arrange carpools etc.

Sunday Ride (1/19) 9:00 AM from the Depot

By | January 17th, 2014|

Bring enough food and water for a 2 to 2 1/2 hour ride. During the ride, it is important to have easy access to the things you need to eat and drink as well as your warm layers. This is especially important if you are having a hard time keeping up with the other riders. If you need to stop your bike to drink, it’s hard to make the distance back up on the pack. You must have water bottles that fit in your bike’s bottle cage or a Camelbak (and practice using them while riding). Large bulky sweatshirts etc that need to be stuffed into a backpack are big time-sucks as well. One strategy to keep the ride together is to make a hard effort to get to or near the front of the group you are riding with, then stop if you need to rearrange things. Try to get rolling again before the end of the group passes you. See you Sunday, it should be beautiful! BRING A WATCH OR TIMER

Wednesday Ride & Pit Zone Invitations

By | January 14th, 2014|

Wednesday ride departs from Tam at 3:30pm.
Invitations to the Pit Zone are in your email box. NorCal League uses the Pit Zone to manage race registration for each rider. Please follow the instructions in the email to enter the Pit Zone. When you conclude the online registration print out the waiver, sign it and mail it in.
Please contact me if you have any questions.


Sunday Ride

By | January 9th, 2014|

Sunday Ride (1/12) 9:00 AM at the Depot.  One of my favorites. Most of us will climb Railroad to West Point.  Drop COASTAL VIEW.  Then up Diaz.  This is a little longer than most of our rides so far, so please bring something to refuel with.  It’s no fun climbing out of Muir Beach if you’ve bonked!   ALSO, please try to bring a digital watch or some other way to time yourself.  I really want to get some base times for section of RR grade.  This will help us measure our progress as we get more fit.

New Year, New Season

By | January 7th, 2014|

Get your bicycles prepped and ready, Wednesday training rides begin this week. Meet in the front parking lot for 3:30pm departure.
Do you remember your ABCC’s?
A – air in your tires?
B – brakes working?
C – chain lubed?
C – check the quick releases on front and rear wheels
The rest of the pre-ride checklist:
1)   full water bottle
2)   snack
3)   spare tube
4)   pump or CO2 cartridge
5)   gloves
6)   jacket

See you Wednesday!

Happy New Year!

By | January 3rd, 2014|

There will be a team ride this Sunday 1/5, 9am, Mill Valley Depot.