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.

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

Weekend Workouts - January 26th & 27th

Last weeks ride down south on the coast was a good one for the group.  Sun and witnessing the massive surf coming in for Mavericks, capped off another great session, improving our fitness and riding skills.  

Saturday Ride

This weekend, we'll head North on Hwy 1 to add some varied terrain through Olema, and a good benchmark climb out of Muir Beach.  Pacing, as always, is important so that you have the strength to take on the final climb with authority, instead of "surviving" the climb.

This route is 55 miles from Mill Valley, and 75 miles from the city for those looking for some extra work.  The rolling terrain of Highway 1 allows for more group work, along with building your overall bike skills with gearing and pacing.  

Sunday Run

Taking on some more trails in Marin, the group will tackle the other side of Mt Tam by running our favorite Bon Tempe Lake loop.  With routes from 8-11 miles, this is a great day to jump in on a very scenic area.  The The gentle climb out of the town of Ross is perfect for a warmup, then the rolling  and well maintained terrain provides a great environment to work on your endurance.

Our friends at Gu Energy have provided a good supply of water bottles.  All in attendance at our run on Sunday will receive one!  Thanks Gu!

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 for ride and run for further details.

Weekend Workouts - January 19th and 20th

Big fun in the cold last week.  Temperatures rising for us this coming weekend so its time for some adventures along the coast and up on Mount Tam!

Saturday Ride - 9:30 am

Down south this weekend for some more paceline work along Half Moon Bay to Pescadero.  Great chance to catch a view of the 20 foot swell coming in for Mavericks Sunday.  Last week we had some great continuous paceline action from our group and we look to build on that, as well as build miles and confidence.  Directions can be found here, but we will start at the first dirt parking lot on your right after driving south from Devil's Slide on Hwy 1.

Montara - Pescadero: 51 Miles

Simple, but varied and beautiful route along the coast and the foothills.

Map displays Kilometers

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Montara - Pescadero - La Honda: 64 miles

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Sunday Run - 9:30 am

An M2 group favorite, we will do a tour of Mount Tam's south slope starting from Mt. Home Inn.  You can park in a dirt lot about 50 yards past Mt Home Inn on the right.  The driveway is the firehouse entrance as well, hard to miss. 

Running the Matt Davis Trail to Pantoll, the group will return along a higher route on Stagecoach, through West Point.  For those wanting some additional miles, you can continue towards the coast on Matt Davis for a good out and back to the intersection of Coastal Trail.

Route:
- From the parking lot, starting uphill past the firehouse and taking a left on Matt Davis - .75 miles
- At about mile 2.5 you enter the Bootjack picnic area, continue through it, and pick up trail on the other side of the parking lot that continues to Pantoll Ranger Station.
- You get to Pantoll Ranger Station at mile 3, you can continue straight across the road (Pantoll Road) on Matt  Davis
- Extend this out and back as much as you want, but we like to run to the Coastal Trail intersection at Mile 4.6 and return to Pantoll.
- Cross back over Pantoll Road and go straight onto Stage Coach Road (fire road) at Mile 6
- You will climb up to West Point at Mile 8
- Returning to Mt Home in, run downhill on Old Railroad Grade
- You pick up Gravity Car Road at Mile 10 and continue downhill to the dirt parking lot

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. 

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

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

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.

Winter Illness and Recovery

The winter months can be an exciting time for athletes who want to make large jumps in their fitness and speed, it is also a time that can put you further back at the same time if you don't deal with colds and viruses properly.  With the Holidays, less sunlight and other stresses in your life, the immune system takes a hit over the winter.  M2 is here to help guide you through coming back after getting knocked out of training from illness.

#1 Fever = No Exercise

While refraining from exercising while running a fever might seem obvious, consider that after offering the above advice to a new athlete at the time, I was admonished for such silliness where this same athlete years back somehow managed to train through pneumonia.  We were not a good match as things turned out.

#2 Aches = Light exercise at most

Preferably easy swim or gentle bike versus run.  Common sense here.  Do not be guided by the obligation to train so you do not lose fitness, but instead by whether a light exercise session might get blood stirring and leave you feeling better as a result.

#3 Chest Cold = Light exercise, short duration, low intensity

Important to respect lower intensities and no excessive duration.  Chest colds can be very draining and if you only drain yourself further and prolong recovery by force-feeding training.

#4 Head Cold = Moderate to L1 intensity 

With many head colds, I have often found it helpful to train at L1ish type intensity, or 10-20 below run LT.  Though not a pretty sight at times, such training can help clear the throat and nostrils of gunk that might otherwise remain stuck there.

Diet

Liquids, soups, vegetables, fruits are always good health agents.  Hopefully as an athlete you have already incorporated a good balanced diet, but maybe this is a chance to start?

Resumption of normal training:

First thing, do not worry that you have lost all your hard-earned fitness, that would take weeks of inactivity for this to occur.

Second thing, do not blast away the first day or even the send that you feel largely normal.  Test the water first with an easy workout, and assuming positive signals, you can upgrade to moderate and then moderate + L1 intensity.  Give a little watts or run pace and don't worry about it.  You should be good to go thereafter assuming the body responds well.