Weekend Workouts - March 9th and 10th

After a stellar weekend for the group climbing Tam and taking home some hardware at Alcatraz and Merco, its time to stretch the distance once again and build our endurance.  Weather should cooperate and warm up nicely for the weekends events.

Saturday Run - Tennessee Valley Repeats - 8 - 12 miles

Meeting at the gravel parking lot 50 yards on your right after turning onto Tennessee Valley Road.  The group will take a warmup run up to the Tennessee Valley parking lot, and proceed to perform an interval workout comprised of overspeed training along Tennessee Valley trail to the beach, and then working the gradual climb back up to Fox Trail and left to the camp ground.  Two repeats is 12 miles, so pick you poison on the distance.  



Sunday Ride Option 1 - MV - Hwy 1 - Pt Reyes - Nicasio - Fairfax
58 Miles

Climb to Pantoll for a warmup and descend to Stinson where we'll regroup briefly and practice pacelining along the Lagoon and Highway 1 up to Pt. Reyes Station.  Returning through Nicasio and Fairfax with good varied terrain to continue building fitness and endurance for the final charge up Camino Alto and back to Mill Valley.  Add a bonus 10 miles by doing Paradise Loop!

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Option 2 - MV - Hwy 1 - Pt Reyes - Nicasio - Fairfax - Alpine Dam
70 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.

Monday Night Football!

The first week of football season left the Monday night class weary and looking for a good running game to show up and take some time off the clock.  Tom Brady and the pass happy Patriots left the legs wobbled after an offensive explosion!  M2 was very happy to see his Pats put the fish down fairly easily but it also turned the workout brutal. 

Here's the lowdown on workouts for watching the game.

Hopefully, with the normal warm up and priming we can start at the beginning of a quarter, giving 15 game minutes for the main set.  This is the NFL, so of course there is a lot of commercials and plenty of time when the clock is not running so the main set can get pretty long so come prepared with two water bottles and mix some Gatorade in one of them to keep fueled.

The rules are simple:
#1 Constant effort at 80 percent base watts
#2 Completed pass - 10 second stand
#3 First Down - 30 second acceleration of 10 watts
#4 Touchdown - 60 second acceleration of 10 watts

Any event can be combined as well.  If there is a completed pass for a first down, then you do a 10 second stand, then perform the 30 second acceleration.

Next Monday we may see much of the same with Eli Manning and the Giants hosting Sam Bradford and the St. Louis Rams.

See you Monday!