Weekend Workouts - Feb 23rd and 24th

Chilly, but sunny is as good as we can ask for here in the Bay.  Conquering new routes this weekend for our ride, and getting our Escapees some much needed Aquatic Park time to get a good feel for the cold and open water swimming skills.

Saturday Ride - Novato - Wilson Hill - Tomales - Marshall Wall
59 and 64 Mile Options

Putting in two good climbs this weekend, but rolling terrain to help keep the groups together.  Perfect opportunity to stretch the distance and look for a breakthrough on the bike, or sit in the paceline and enjoy the ride.  Wilson Hill is the familiar climb for everyone, while Marshall is a long climb, where pacing and proper gearing is paramount to make it to the top with good legs for the final 20 miles.

59 Mile Route

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65 Mile Route

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Sunday Aquatic Park Swim and Run (5k Time Trial Option)

Kahn will be leading the group on some Open Water techniques, and even leading some daring souls outside the mouth of Aquatic Park, to feel the currents.  Feel free to practice your open water swim skills inside the piers for a good 30-45 minute swim to help acclimatize to the cold.  After the swim, join the group for either run option of the Escape From Alcatraz run course (10 miles total from AP), or a good benchmarking 5k Time Trial (8 miles total with warmup and cooldown).

5k Time Trial Route

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Participating in M2 Group Events

M2 Group Training members are of course welcome for all rides/runs and events.  Gold Pass members who wish to join in on weekend rides and runs can upgrade their pass $25/month each.  10-15 pass members can use a class pass to attend either.  Please email deacon42@gmail.com or mccormack.m@comcast.net for details.

Weekend Workouts - Feb. 16th and 17th

Warming up nicely to the high 60's this weekend!  We are planning a great weekend with open road for our ride, then some Miwok Trail action for the run on Sunday.  New kits are in too!  Make sure you come by the studio to grab yours and look out for another ordering window if you missed out.


Saturday Ride - Mill Valley - Nicasio - Olema 
55 Miles

Heading out of Mill Valley, we will take a nice warm-up through Fairfax, then towards Nicasio.  With its rolling terrain, this route is perfect for continuing to build our pace-line skills, as well as fitness.  Once past the reservoir, we'll head to Olema for a regroup and then charge down Highway 1 to finish the day.  You can add an extra 20 miles riding from the city too. 

Route from Mill Valley

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Sunday Run - Muir Beach - Miwok Trail
8.5 - 12.5 miles

Heading out of Muir Beach, we'll enjoy the sunshine and views of the Pacific Ocean while we take on the Miwok Trail, and into the Headlands.  This is a great benchmark for fitness, and we'll run here frequently through the year.  An amazing Strava segment KOM held by our very own Mike V!

Run Route - 8.5 miles

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Participating in M2 Group Events

M2 Group Training members are of course welcome for all rides/runs and events.  Gold Pass members who wish to join in on weekend rides and runs can upgrade their pass $25/month each.  10-15 pass members can use a class pass to attend either.  Please email deacon42@gmail.com or mccormack.m@comcast.net for details.

Weekend Workouts!

Looks like another dry weekend ahead so plan on some fun up in Marin for a good ride and some fun in Golden Gate Park for our run.  Definitely a day for layers for the ride as it will be chilly to start, and get to 50 for the high.

Saturday Ride - McInnis Park, San Rafael - 9:00 am

Starting from McInnis Park (directions here). Looking forward to another early season fitness-building January ride.  M2 will be doing the shorter route on account of baseball tryouts at noon.

General effort for all riders is steady-moderate.  Hills can see a bit of an edge - pace-line pulls see an obvious edge to the effort, but not crazy disproportionate.  All riders should look to return through Nicasio-Lucas Valley Road at the same pace/watts as when they set out - proper pacing.

We have a lot of newer riders who we want to get up to speed with proper group riding dynamics, the purpose of which is safety and a generally enhanced ride experience.  Hence, a quick review of some ride notes that are outlined in Pacelining/Group Riding 101 sheet sent earlier and linked here.

*  When the group resumes pedaling after a stop sign, traffic light, pit stop, etc., PAY attention and quickly fall into line or else you will lose the group.  We want our rides to flow - very simple.

*  If it is your turn at the front of the pace-line, ride steady without suddenly stomping on the pedals, slamming away on hills, or conversely coasting on gentle downhills.  

*  When you are done with your pull, check for traffic, pedal to the side and then ease up, as opposed to suddenly stopping pedaling and only then pulling off to the side which causes everyone behind you to suddenly brake.  

*  Attention to these pointers and the Pace-lining 101 bullets (please review) will make it much easier to integrate into a ride group.  Riders who are not so strong can find themselves riding and learning alongside stronger cyclists by becoming comfortable with sitting in a group.

Where we are early into the season project, my group will do brief re-groups in Nicasio and Pt. Reyes Station. 

Skills Clinics
Brett and I will be doing another couple of clinics in coming weeks where we have a smaller group and practice many of the things described in the Pace-lining article.  Highly recommended for newer riders and those who are graduating from tri-club rides.

Participating in M2 Group Rides
M2 Group Training members are of course welcome for all rides/runs and events.  Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month.  10-15 pass members can use a class pass for a ride.  This weekend everyone is invited.
McInnis Park - Hwy 1 - Marshall - Cheese Factory: 63 Miles - 4 Hours
(Maps are generated with Kilometers)

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McInnis - Olema - Point Reyes - Nicasio: 46 Miles - 3 hours
(Maps are generated with Kilometers)

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Sunday Run - Golden Gate Park, Buffalo Paddock - 9:30

Heading towards the beach along JFK, we'll be going counter clockwise around the park using mostly trails.  We will have 2 workouts going again today.  The main workout will be a tour of Golden Gate Park with the map below.  Ending at the Polo fields at 6.5 miles, we will do some threshold work, running 2-4 loops on the dirt.  Each lap is 3/4 of a mile.

For those wanting to set a good benchmark this weekend, our own Mike Vulanich is heading up a group to set a 5k TT mark.  They will join the main group for a 2 mile warmup, then head to the Polo Fields for their Time Trial and cool-down.

Golden Gate Park Map: 6.75 + Polo Fields Loops - 90 Minutes

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2013 Group Training Program

With another successful year at M2 for our training group, capped off with athletes competing at the 70.3 and Ironman World Championships, and even more reaching their personal records in all distances, M2 is planning out the 2013 version.  Big things for next year building off our regular group platform, adding events, and additional services to help get you to your first big race, or new goals for the new season!

Ironman Lake Tahoe is of course the major event for most of the Bay Area's long distance athletes, and M2 will have a program for that, but there are many great races that need attention as well.  Take a few moments to let us know your race schedule for next year to insure we build them into the group, and we can find your training/race partners too.

Survey Here:
http://www.surveymonkey.com/s/BCTCPMJ

Some basics on M2's Endurance Group Training:
- Unlimited access to M2 Studio and CycleOps Power based classes
- Alter-G, High-Speed Treadmill and Computrainer Reservation Options
- TRX Suspension Training
- Vasa Swim Trainers and Ergometers
- Weekend Coached Rides and Runs with designated group leaders.  Routes and maps detailed by Thursday mornings.
- Monthly training plans customized for your event
- Group Forum/Message board for advice and support
- Anecdotal motivational stories from your own M2
- Special training events/camps throughout the year
- Discounts on Auto/Bike Insurance, RunningWareouse.com, CycleOps/Powertaps, Garmin Watches

Full breakdown of M2 services here: http://m2rev.blogspot.com/2012/02/m2-programs-and-services.html

Come join us on Friday, November 9th at 6:00 pm for our Happy Hour to learn more about how M2 can help you attain your 2013 goals!

RSVP's
Facebook: https://www.facebook.com/events/355501017873049/
Google+: https://plus.google.com/u/0/b/112526676583716435355/events/coc4ub0rlr697hapvv3jhifnfsc

M2 Programs and Services

The past few years have brought great things to our special studio.  From upgrades, new faces, and new services, M2 hopes to bring a quality, full service experience to all our members.

Cycling Classes

Cycling power is measured in watts. You might think of lifting weights as an analogy, where you can lift X amount of weight for Y repetitions. It is pretty simple to figure out how many times you can bench-press 50 pounds, and one does not need to spend time and money go to a lab or monitor heart rate to do so – it would be pretty silly actually.

Using our analogy, with a power-meter, a rider of any ability can quickly discern how many watts he/she can generate for a particular duration, be it 5 seconds, 3 minutes, 10 minutes, 60 minutes, or several hours. 

At M2 Revolution, our indoor cycles accurately measure power output so that riders of every ability can understand their fitness and enjoy seeing it measurably improve on a weekly basis, both in class and out on the roads.

Alter-G Treadmill

One of the great advancements in rehabilitation and continued training over the past few years is brought to the studio for members to take full advantage of. 

Why spend extra money anywhere else to aid in your recovery from surgery, or that marathon by going anywhere else when you can keep your legs moving on top of a bubble of air.  That is exactly what the Alter-G can do for you and it is brought to our Gold Pass members free (Drop-In fee $30.00).  

Appointments are strongly recommended as demand for this piece of equipment is high.

Click here to reserve: https://clients.mindbodyonline.com/ASP/home.asp?studioid=8859

High Speed Treadmill

Great for a quick brick/transition run, or dialed in speed work, the Noramco high speed treadmill is a fantastic piece of equipment.  Built to military specs, and to take a beating, M2's treadmill can attain 16 MPH and is sturdy enough to sustain the most brutal punishment. 


Here's a good video from Noramco to show this.  Utilizing the treadmill for sprint/speed workouts, you can jump on and off the treadmill to accomplish your intervals.




Please do not attempt over 12 MPH without a spotter or supervision.  These are dangerous speeds and should not be attempted for the first time alone. 

Computrainer

This is just another great tool to utilize along with M2's cycling classes.  M2 can provide stand alone workouts for the Computrainer system to help anyone achieve their improvement goals.  


Another great benefit of the Computrainer is the Spinscan function that helps to analyze pedal stroke for efficiency and left/right balance.

Bike Mechanic Services

With a dedicated and experienced mechanic Mike Cole on site, why waste time going across town to drop off, then pick up your bike for the weekend.  Mike can provide nearly any service, from minor tuning, to full overhauls at competitive prices.  Many services can be performed while you are in class, alleviating wasteful the back and forth from the bike shop.

Some impressive credentials Mike has accumulated over the years:

• DT Swiss wheelbuilding clinic
• Cannondale/Headshock intensive clinic
• Avid Hydraulic brake setup/bleed intensive private clinic
• Hayes brakes clinic, bleeding intensive
• Fox shox rebuild clinic
• Suspension design clinic with Ibis
• Understanding Vpp and DW link clinic with Mike Stewart (top 20 Pro BMX racer) from Giant
• Shimano disc brake technology 
• Numerous clinics with shimano reps, covering all product lines

Pricing and more here: http://www.m2rev.com/program/bycicle_repair_services.html

Vasa Trainers

For the time strapped athlete, Vasa Trainers and Ergometers are a great tool to aid in improving swim times.  While they do not replace proper swim training, the Vasa equipment can supplement a good swim regimen and easily add swim workout time, without the additional investment to get to a pool.


As with anything, using the equipment properly is required to attain the results, so please inquire with M2 on proper uses and workouts.

Free Weights and Fitness Equipment

From Dumbells to Bosu Balls, M2 has a wide variety of weights and equipment that lets athlete achieve a total body workout while at the studio.  One of the biggest problems athletes face is strengthening their other, non-primary muscles.  All the equipment is on hand the aid in helping athletes put in that extra 10-20 minutes pre or post workout to maintain a strong and stable core, or rehab and ongoing injury.

Jen Rubenstein - CMT, Full Body Certified ART® Therapist

An integrative practice of clinical, sport and deep tissue massage, Active Release Techniques and Cranial Sacral Therapy. Sessions are tailored to the unique needs of the individual with the aim of releasing pain and discomfort as well as addressing the underlying dysfunctions of long held patterns of tension and overuse.

Cycle, Run, Alter G, Functional Strength, and now recover with bodywork at M2. Jen offers online appointment scheduling, http://jrubinstein.com/

Personal Training by appointment with Caroline Jordan Fitness

Caroline earned her B.A. in Dance from the University of California, Davis and is certified by the American Council on Exercise, Aerobic and Fitness Association of America, Schwinn Cycling, MadDogg Spinning, Balletone, and several other cycling and aerobic modalities. She has been recognized as the "Group Fitness Instructor of the Year" by UC Davis and has been a featured fitness professional in Shape, SF Weekly, and IDEA magazine. 

More information and contact here: www.carolinejordanfitness.com/training.html

Open Rehab or Training Appointments

The studio is available, with permission for outside trainers and physical therapists to utilize with current members.  Please inquire with M2 ahead of time and any arrangements can be made.

Group Endurance Training 

Weekend cycling and running excursion throughout the year with athletes training for various endurance challenges.  From triathlons, to ultra trail races, our group sessions welcome all ranges of athletes who love the outdoors and a challenge.  

Last year's group centered around the 20th Anniversary of one of M2's Ironman Canada win's.  

Special Events 

Throughout the year M2 will share great experiences for current local events coming to town, as well as annual M2 challenges.  Past events have centered around Amgen Tour of California, the Shasta Century, and M2's "Epic" run.  Stay tuned to learn more as the year progresses.

Social Media 

Staying ahead of the curve and helping to connect our members and make the most of workouts, advice, or just humor.  M2 Revolution participates on the following platforms so check them out and give them a follow!

Facebook: www.facebook.com/M2Revolution

Twitter: @M2Revolution

Google Plus: https://plus.google.com/112526676583716435355/posts Little disappointed that Google+ doesn't give us a better address. 

Strava: http://app.strava.com/clubs/m2-revolution
Mapmyride.com: http://www.mapmyride.com/people/groups/33052/

Start of the Season and Avoiding the Training Sludge

With January coming to a close its a great time to start evaluating the effectiveness of your training time and if this is consistent with the season's goals.  Our M2 training squad has gone through some amazing weekends so far with our rides along the coast, Nicasio/Pt Reyes and Petaluma loops, and runs in the Headlands and on Tam.  Those athletes who are attending classes and group events will have seen a remarkable change in fitness in just one month's time - all good!

Take a step back and try to assess what you've accomplished to be able to plan next steps.  

Some big races like Oceanside, Wildflower, St. George and Texas are coming up on the horizon, is your training matching what you need for these events?  Don't be alarmed, there is still time to get the work done, but finding the best schedule to perform your three targeted workouts for each event, and making it a habit is paramount right now.

Here are some questions to ask yourself and possibly some guidelines to aid in assessing if you are on the right track:

Am I training enough or too much?  Triathletes have a habit of piling on just for the sake of it.  Triathlon does not have to take life as we know it, just be smart about it. 

Do you have at least 8-9 workouts a week? 2-3 swim, 3 bike, 3 run? Consistency is what helps you improve more than purely piling on distance.  For example, two 6 mile run, plush an 8-10 miler on the weekend is better than trying to make up miles by maxing out a weekend run.  More than 3 workouts is great, just remember to not interfere with other focused workouts to accomplish.  Consistency and proper execution of key workouts will be more effective than gloaming amorphous training sludge.

What is your total weekly hourly workload?  8, 10, 15 hours?  For our Half Iron folks, 6-8 hours is acceptable this time of year.  Those with Ironmans in May should see at least 8-10 as we enter the month of February. 

Are you coming to each workout ready to accomplish an objective?  At least one of each swim/bike/run should be a near fresh endeavor to bring some intensity and challenge yourself through an M2 cycling class, track/speed run workout, or pushing it in the pool.

Do you have a good handle on your weekly schedule?  Setting the time aside, or just finding the best fit into your week is an important aspect of training.  The earlier you figure out when and where you can perform your workouts at a normalized schedule, the better you'll feel about how training will affect you in not just a personal, but a professional level as well.  

Ideally, you will be attending M2 group rides/runs.  Having observed individuals and groups over the years, those folks who are generally consistent in their attendance always make, by far, the most progress in their fitness and performance.  

As is always the case M2 is available via email or in studio for questions or direction.  Very excited with the group so far and look forward to the race season approaching!

For a friendly reminder, classes are now as below with the addition of some great time slots.  It has been busy at the studio and demand warranted an expanded schedule.

Monday: 6:15 AM (NEW) and 6:15 PM

Tuesday: 6:00 AM, 7:30 AM, 5:30 PM, 6:45 PM

Wednesday: 6:15 AM, 5:30 PM and 6:45 (SF Tri Priority) PM 

Thursday: 6:00 AM, 7:30 AM, 5:30 PM, 6:45 PM

Saturday: 10:00 AM 

Additional weekend classes are added with inclement weather.  Stay tuned to M2's Facebook and Twitter pages for the most up to date schedules.