Weekend Workouts - March 23rd and 24th

Building on our great past weekend, we'll be heading up north for another duel ride option out Lucas Valley.  Sunday we'll run the park for some local trails and some track work to finish off! 

Saturday Ride: Lucas Valley - Wilson Hill - Petaluma
56 and 71 mile options

Rolling out Lucas Valley, through Nicasio and taking on either the Petaluma or Chileno Valley Loops, this is a great time to gauge improvement from over a month ago when we first rode these routes.

  56 Mile Option

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71 Mile Option

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Sunday Run - GGP and Kezar Edge

Starting at the West Gate of Kezar Stadium, we'll run a moderately paced tour of GGP.  Heading to the beach via JFK Drive, then back up through the park on the trails on the South side of the park.  After returning to Kezar stadium, runners will work on their turnover with some 400 repeats and cool-down.  We will also review some form drills to help everyone improve their injury resistance as well.

7.5 miles plus track work.

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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 can upgrade their pass $25/month.  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 - March 16th and 17th

Amazing weekend planned for everyone this weekend.  Weather is cooperative so get out and enjoy the sun too.  There is still time to register for our M2 .5 Fe Training Day Saturday.  Don't go party too hard for St. Patrick's Day as we have some fun on the Polo Fields planned to get people ready in their aero bars Sunday.

Saturday - M2 .5 Fe Training Day

Great prep for Oceanside, Wildflower or mid-season IM's!

Starting at Aquatic Park, we'll swim one or two laps, or as much as you are comfortable with.  Your bikes will be safe under the watchful eye of our volunteers.  From AP, we'll ride over the bridge to the end of Bolinas Lagoon and back on Highway 1.  T2 is located in the security of the M2 Studio.  Changing into your run gear, the run takes you along the waterfront to Lyon Street Stairs, back down through the Presidio, up again along the Ecology Trail, then returning to the Studio along Chrissy Field and Marina Green.  

Cytomax and Muscle Milk will be on hand providing fueling and recovery options!

Sunday - Polo Fields TT Practice

With some tired legs from Saturday, or fresh legs looking for a hard workout, head over to the Polo Fields to practice riding in your aero bars, or TT bike before your next race.  This offers a safe environment to play around with your positioning for the fastest, and most comfortable options.  Uber biker Chris Phipps will be on hand to offer advice and show off what the aggressive TT position would be.  Yes, he is tied for the Strava KOM for the Polo Fields as well.
  

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 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 9th and 10th

Another banner weekend up in the North Bay, just have to let these pesky rain showers pass, but Saturday and Sunday are looking good!  This weekend brings us to Wilson Hill for our ride, and most peoples' first dip into Aquatic Park for a swim/run brisk Sunday morning as we help our Escape From Alcatraz athletes acclimatize to the colder waters.

Saturday Ride: Lucas Valley - Wilson Hill - Petaluma
56 and 71 mile options

56 Mile Option

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71 Mile Option

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Sunday Swim/Run - Aquatic Park & Escape From Alcatraz Run Course 10 to 11.5 miles

30 minute swim in Aquatic Park, followed by a tour of the Escape From Alcatraz run course, you have two options when returning after the Sand Ladder.  For 10 miles you can follow the course back, or for 11.5, take a more scenic and challenging route through the Presidio.

AP - EFA Course with Presidio Return

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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 can upgrade their pass $25/month.  10-15 pass members can use a class pass to attend either.  Please email deacon42@gmail.com or mccormack.m@comcast.net for details.

.5 Fe Training Day - March 16th

Perfect way to jump start your year, or see how your training is progressing.  M2 is giving you the chance to tackle the Half Iron distance in a low key, low stress way.  THIS IS NOT A RACE,  just an organized, big training day that allows for you to experiment with your race execution.  To get the most out of this day, we recommend taking extended "transitions" to refuel and be physically and mentally prepared to take on each leg.

For our first year we are excited to have Cytosport and Muscle Milk on board to help fuel you during and after the day of training!

When: Saturday-March 16th, 8:00 AM
Cost: $30.00
M2 Gold Pass or Group Members: $30.00 with $10.00 credit to next month
Where: Swim Start - Aquatic Park, San Francisco
Bike and Run Finish: M2 Revolution Cycling Studio

Register: Click here for M2 Revolution's class registration site
- Select the "M2 .5 Fe Training Day" tab
- Click "Sign Up Now"
- To finish the purchase you will have to create a profile on M2's booking portal

Logistics:
- Mandatory run Gear drop off and packet pickup Wednesday through Friday from 5-8pm at the Studio.  Bike numbers provided to help identify participants.  Waivers must be signed at this point.
- To electronically sign waiver you can click here 
- At packet pickup, M2 will provide a transition bag for transport of your wetsuit and morning clothes back to the studio.
- We recommend riding to the start line if in the city.  If arriving from out of town, parking is available at the end of Van Ness.  Other options are to park at Marina Green or in residential areas and ride over.  Some parking areas have time limits so park at your own risk.
- Collect wetsuit and morning clothes at M2 after event.
- Full showers and facilities available after event

The Swim - 1.2 Miles, or as much as you want

Starting at Aquatic Park, you will swim two loops around the perimeter for approximately 1.2 miles depending on current and how far in from the pier you swim.

Water should be in the mid 50's, so wetsuits are strongly recommended.  No lifeguards will be present, so swim at your own risk.

Once finished, there are showers to rinse off, then head to your bike!


T1 - AP Bleachers

M2 will provide monitors to make sure your bikes are secure and collect wet suits after their use.  All gear transported to the studio for pickup later.  Cytosport/Muscle Milk will be on hand providing hydration.

Bike - Four Corners-Stinson-Bolinas Lagoon-Hwy 1

Riding North from the city, along scenic roads, the route climbs Mt. Tam through Four Corners, then Pantoll, and down Panoramic to Stinson.  Heading out along Bolinas Lagoon and a short loop, its now its time to dial in your pacing to make you sustain a good effort, nad have legs left for the run.  Rolling terrain and some sharp climbs could test your pacing abilities.  Bonus climb up Fillmore while back in the city, but suggested route is Union Street to Polk.

Detailed route sheets will be made available to those unfamiliar.

Bike Route

T2

The M2 Studio will provide a secure location for your beloved bike, as well as a nice place to change into some dry/clean clothes for your run.  Take your time and fuel up.  This is not a race, just a training day.  Again, we will have plenty of fueling options provided by Cytosport in the studio!

Run - Aquatic Park-Marina Green-Lyon Street-Presidio-Hoppers Hands

Short cruise down Polk, back to Aquatic Park.  The route takes you along the waterfront along Marina Green and up Lyon Street Stairs.  Fun trail run through the Presidio and down to Crissy Field.  Running out to Hopper's Hands, then return along waterfront, back to Aquatic Park and then up Polk to M2. 

There are many places to stop and get water, but we recommend carrying something as this is a long training day, and you will need both the hydration and calories.

Run Route

Finish back at the studio, get cleaned up and enjoy some NCAA basketball action with Championship Weekend going on.  Light food and drinks provided.  Definitely time to try out some Muscle Milk to speed your recovery and provide your body with some essential nutrition after a long day!

Wetsuit/Morning Clothes Bag Recommendations
- Bring an extra water-proof bag to keep clothes dry
- Do not leave valuables in this bag!  M2 is not responsible for lost/stolen items.  No car keys, phones, wallets, etc. please.
- Be reasonable with size.  If its too big/heavy, it risks being left at Aquatic Park.  You must fit everything in the bag.  No tying it onto a larger backpack. 

Gear Drop Recommendations
- Running Shoes
- Hydration belt
- Shorts, shirt, socks and hat/visor to run in
- Dry clothes to change into after event

2013 Bay Area Calendar of Events

Will update as we find more races and develop more events.  Races spotlighted are for the Bay Area, or M2 Athletes have registered.  All are welcome to join in on M2 Monthly Events, additional fees may apply.  Dates are subject to change.

February
Major Races
2/3 - Kaiser Half Marathon
2/24 -San Bruno Mtn. Half Marathon (Trail)

March
M2 Events
3/16 - M2 .5 Fe Day: Tackle the Half Iron distance at your own pace and see how your race planning is working before actually racing.  Semi supported route, with secure "transition" locations to take the ease off your day.  More details coming in the next few weeks.
Major Races
3/2 - Woodside King's Mountain Half Marathon and 5 Mile
3/3 - Escape from Alcatraz
3/9 - Romancing the Island 12k & 25k
3/16 - IM Cabo San Lucas
3/17 - Emerald Across The Bay 12k
3/23 - Napa Valley Trail Marathon & 10k
3/30 - Oceanside 70.3

April

M2 Events
4/27 - Double/Triple Diablo Day: Starting from Walnut Creek, take on Mt Diablo once, twice or three times with the M2 Group
Major Races/Events
4/5-4/7 - GGTC and SF Tri Club Wildflower Training Weekends
4/6 - Golden Gate Headlands Marathon, Half Marathon & 10k
4/7 - SF Rock n Roll Half Marathon (Formerly the "Other" US Half Marathon)
4/7 - Santa Cruz Half Marathon
4/7 - Texas 70.3 - Galveston
4/13 - Muir Woods Trail Marathon, Half Marathon & 7 Mile
4/13&14 - HITS Triathlon Series - Napa
4/14 - Ironman South Africa
4/15 - Boston Marathon
4/18-21 - Seat Otter Classic
4/20 - Silicon Valley Long Course and Sprint (Morgan Hill)
4/21 - Silicon Valley International (Morgan Hill)
4/21 - New Orleans 70.3
4/21 - Napa Valley Silverado Half Marathon & 5k 

May
M2 Events
5/11 - Geysers Ride
5/18 - Tour of California Mt. Diablo: No transport for this one, but surely a large contingent will ride.
5/19 - Tour of California SF to Santa Rosa: Waiting on route details, but M2 will arrange transport home from Santa Rosa.  Last year saw over near 200 cyclists take on the SF to Santa Cruz route with M2.

Major Races
5/4 - St. George 70.3
5/4 - Napa Valley Vintage Half Iron Triathlon
5/5 - Napa Valley Sprint Triathlon
5/5 - Divas Half Marathon and 5k
5/4&5 - Wildflower
5/9 - Bike to Work Day
5/11 - Wild Boar Half Marathon & 5k
5/18 - Ironman Texas
5/19 - Morgan Hill Sprint Triathlon
5/19 - Alcatraz Sharkfest Swim
5/26&27 Alcatraz Challenge

June
M2 Events

6/20 to 6/23 - Lake Tahoe Training Camp: All aspects taken care of by M2 and partners, all you need to do is get to Tahoe in one piece, and we will do our best to keep it that way with a full extended weekend of training and events.
Major Races
6/1 - Hawaii 70.3
6/2 - Vineman Monte Rio
6/2 - Alcatraz "Escape from the Rock" Duathlon
6/8 - Boise 70.3 
6/8 - Lake Tahoe Relay (Run)
6/9 - Folsom Sprint and Olympic Triathlons
6/9 - Golden Gate Triathlon
6/15 - Crissy Field 6 & 12 Hour
6/16 - Reservoir Triathlon - Olympic and Sprint (Morgan Hill)
6/21 - Lake Stevens 70.3
6/23 - Ironman Coeur d'Alene
6/29 - California Sprint Triathlon (Pleasanton)
6/30 - California International Triathlon (Pleasanton)

July
Major Races

7/13 - Vineman 70.3
7/14 - Jungle Run Half Marathon and 10k
7/20 - Trans Tahoe Relay (Swim)
7/27 - Vineman 
7/27 - Barbs Race
7/28 - Ironman Lake Placid

August
M2 Events

8/3 - Shasta Century
Major Races
8/4 - The Giant Race
8/4 - Boulder 70.3
8/11 - Folsom Long Course Triathlon
8/18 - IM Mont Tremblant
8/25 - IM Canada
8/25 - IM Louisville

September
M2 Events
9/7 and 9/8 - Go big training weekend
Major Races
9/7 - Big Kahuna
9/8 - 70.3 World Championship
9/14 - Headlands 25, 50, 75 and 100 Miles
9/13-15 Triathlons at Pacific Grove
9/22 - Santa Cruz Triathlon
9/22 - Ironman Lake Tahoe
9/28 - Big Sur Trail Marathon & 5 Mile

October
Major Races
10/6 - Bridge to Bridge
10/4-6 - Scott Tinely's Adventures
10/12 - Skyline to Sea Marathon and 50k
10/12 - Ironman World Championship
10/13 - Tri Girl Tri - All Women's Sprint Triathlon
10/26 - Napa Wine Country Marathon, Half Marathon & 10k
10/26 - Stinson Beach 12k, 25k, 37k and 50k

November
Major Races
11/2 - Stinson Beach Marathon, Half Marathon and 7 Mile

December
Major Races
12/14 - Hark the Harold Angels 12k & 25k
12/14 - Rodeo Beach 8k, 20k, 30k and 50k
12/29 - Woodside 10k, 17k, 35k & 50k

Mid Season Updates and Ironman Lake Tahoe!

Big news around the bay with Ironman Lake Tahoe being announced!  The team here at M2 is feverishly planning out options for 2013 lead up to this inaugural event that has everyone really excited.  Its about time we had an Ironman in our back yard!  You can keep up to date with our preliminary plans and announcements on our Facebook event page by RSVP'ing here.

The first half of our season is wrapping up and we wish our Ironman France and CdA athletes luck on their journeys.  No Lance in France, but from the pictures they've been sending us back, I think we are all very jealous (photo credit to Jenni Kirk, Happy Birthday!).

Some very notable results from our athletes closing out the first six months as well.

Tim Smith punched his Kona ticket at Ironman Cairns by finishing 17th overall (including pro's), and winning his Age Group with a 9:22:25 time highlighted by a 3:15 marathon!

Wildflower saw some great results as well with Sandrine Micoleau capturing 4th in her Age Group while Brett Miller edged out Stefan Irion for 5th in their Age Group during hotly contested race.

Dan Ross has been on a tear taking in Age Group honors with a 2nd at Metro Triathlon, and a 1st at Reservoir Triathlon!

Not to be outdone, Christine Aldeguer took on Escape from Alcatraz and crushed it, grabbing 2nd in her Age Group while breaking the 3 hour mark on that brutal course!

Add that to our impressive showing on the Tour of California ride, and 2012 has started off well for everyone.  M2 would like to say thanks for all the support.  Its a great time to be involved with the studio and we all look forward to more events and adventures to come.  You can check out some amazing shots taken by Loren Geller here, or from our talented, roving photographers here. 

Running/Track Questions for M2

Some questions came up during our run this past weekend which are great ones to answer for anyone wanting to take the steps to work on speed.

M2's Training Group had a great run through Golden Gate Park, with a mini track session built into it at mile 6 to help improve people's turnover.  Some in the group weren't familiar with how a track session should work so some basics had to be laid out.

Track Sessions:

- The common start is the corner of the track where nearly all events start.  It is best to start workout there because there is a specific start/stop point.  Many times athletes when given a vague start/stop will take a little leigh-way and not do the entire effort.  A specific point does wonders mentally to helping people complete tasks.  At Kezar, the common start is the South East Corner of the track.
- Stay out of lane 1 unless you are in an interval with good pace
- If you hear "Track", it is a polite way of saying, "Get out of my way!"
- 200 meters is a half a lap
- 400 meters is a full lap
- 800 meters is 2 laps
- Breathing is a very important part to take into consideration for track workouts since you are increasing effort.  If breathing is erratic, a side stitch can be created, and a crash in effort.  Making sure to take deep controlled breaths alleviates this.  One way to do this is by breathing in a 3:2 pattern (should be able to hold a conversation-Conversational Pace), 3 steps to breath in, 2 steps to breath out.  As the effort increases you would go to a 2:2, and even to a 2:1 breathing pattern, making sure to fully exhale.

I first stumbled onto this breathing pattern in High School during Cross Country training.  Reading about it, they also described that there is a large amount of extra force expended at the beginning of an exhale.  Consistently exhaling on the same leg over time would lead to an imbalance, but also injury to that side and the 3:2 breathing breaks that pattern.

Not that anyone did anything terribly annoying on Sunday, but here's a note on track etiquette for everyone.  I wrote it last year in a bit of a fit due to some oblivious folks, but I got over it.

http://clydesdaletriathlon.blogspot.com/2011/03/track-running-for-dummies.html 

As the season progresses, don't ignore the value of increased run intensity along with distance.  Both are just as important.

Here are a few great resources if you want to jump into some track/speed work at Kezar:

SF Tri Club - Tuesdays at 6:45 - Lead by Tom McGlynn, former Olympic Trials Qualifier - www.sftriclub.org
GGTC - Wednesdays at 6:45 - Lead by Dorette Franks, profession triathlon/track coach - www.ggtc.org
San Francisco Road Runners - Tuesday 6:30 - Lead by our very own Jenni Kirk - http://sfrrc.clubexpress.com/
Golden Gate Running Club - Wednesday 7:00 - 1 of multiple club coaches to lead - http://www.goldengaterunningclub.org

Not sure of pricing, but all are about the same at around $160 for the season with discounts for members of each club. 

M2 has a plethora of speed workouts to utilize on your own, or on the High Speed Treadmill.  Even if you are injured, you can still jump on the Alter-G and get some faster turnover work in with these workouts.  Another great resource at M2!  Reserve Here

Sunday's Route - 9.6 Miles

Ironman World Championship!

 M2 was represented well this past weekend in Kona.  Over the past year, these individuals made incredible progress in class and their races.  They had to deal with rough waters, and high temperatures, but some favorable biking conditions for a great day.  As they slowly come back to class after some well deserved time off, lets share our appreciation for their dedication and great performances at this great stage.  Here are some highlights and photos of their trips.

Congratulations Larry, Stefan, Sandrine and Brett!

Stefan Irion - 9:42:32
Brett Miller - 9:53:40
Larry Davidson - 11:36:07
Sandrine Micoleau - 11:44:18

Stefan and Larry had to conquer the evil St. George Ironman.  Sandrine improved her IM PR by 20 minutes while qualifying just over a month ago at Ironman Canada.  Brett was forced to hold off cramping in the 90+ heat of Texas for his spot. 

Of course we can't forget about the super cheer squad/volunteers who made the trip, Kahn Wu and Ivy Viola.  I'm sure you were very much appreciated out there.

Men's Pro Race
Craig "Crowie" Alexander - 8:03:56
Pete Jacobs - 8:09:11
Andreas Raelert - 8:11:07
Dirk Bockel - 8:12:58
Timo Bracht - 8:20:12

Women's Pro Race
Chrissie Wellington - 8:55:08
Mirinda Carfrae - 8:57:57
Leanda Cave - 9:03:29
Rachel Joyce - 9:06:57
Caroline Steffen - 9:07:32