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 - 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 - 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.

Weekend Workouts - Feb 2nd & 3rd

Its looking like a great weekend ahead for some fun on the roads, and for the Super Bowl!  Its a bit unprecedented that we haven't been chased indoors for a weekend yet, so lets make the best of it.  Come on out and burn off all those "pops" and horrible, but oh so good things that go along with Super Bowl Sunday!  Go Niners!

Saturday Ride - Novato-Olema-Limantour-Pt Reyes 


Heading out of Novato for a little different terrain, the gentle and rolling hills allow for a good warm up and continued work on our group riding skills.  Continuing past the Nicasio Reservoir and towards Olema, we head to the hills for some climbing and descending work.  Perfect intervals, for sustained effort, then fast, but steady descents to help our athletes increase their downhill comfort levels.  Options for 1-3 repeats, then heading to Point Reyes Station for a regroup.

Bike Route - 51 to 65 Miles - Hill repeats are 7 miles each (3.5 up, 3.5 down)

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Sunday Ride - Mill Valley-Paradise Loop

With Kaiser Half Marathon going on, we are taking a weekend off from organized runs, but Michael is leading a no-drop Paradise Loop ride for those wanting some extra bike work and guidance this weekend.

Great opportunity for a transition, or brick run after.   A new run store opened up this week right there as well which could be worth a visit: San Francisco Running Company

Bike Route - 20 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 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.

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!

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.

Group Riding - Paceline 101

For many, riding in a group is a social thing, but for training, it is completely different.  The group training ride has an objective, and moves along as a cohesive unit to accomplish this.  Working  as a single or double paceline requires some practice, confidence, and an alert sense of self or there can be dire circumstances for yourself and others around you.   

     1. Ride a straight line!

The safety and comfort of a group is greatly enhanced by an order of predictability, ie. riders will maintain a straight-line and will not be scattershot in and out weaving to and fro.  If you get dropped and there are riders behind you, do not drift into the middle of the road – maintain a straight line so that other riders might safely come by you.
  
2. Communication

Again, the safety and comfort of a group is enhanced by each riders' ability to spot and communicate hazards to the rest of their partners.  Riding close to each other has its aerodynamic advantages, but also closes down visibility.  Calling and pointing out bumps, holes, cars, etc is a must for a smooth ride, with minimal flats or other more dangerous events.

3. Beginning a Pull

When it is your turn to Pull the group, begin by ‘pulling through” which means maintaining the current pace without interruption.  If you are a stronger rider, you can begin to pull at a faster pace by gradually easing into the Pull.  Do not dramatically accelerate as you begin your Pull as all this does is yank the paceline like an accordion and cause people to get dropped or unnecessarily stressed.

4. How hard a Pull?

This is a function of how long you are pulling for (shorter pulls can see stronger pace), what the group training objective is, and whether you are trying to keep the group intact.  A common mistake that I see newer riders make is to pull for too long, where the rider’s pace clearly diminishes within their Pull, and which slows and frustrates the group.

5. Ending a Pull

The rider concludes the Pull by demonstrably pulling off to the side and once clear soft-pedals.  DO NOT finish your Pull by soft-pedaling or even stopping pedaling while in front of the group. 

6. Maintain your Distance

Riders should take care to generally maintain a consistent distance from the rider in front.  This consistency helps the group better settle into a rhythm of safe  predictability.  Descents can see wider spacing for safety. 

One tip for maintaining distance is to focus on the riders further ahead of you in the group and use peripheral vision for the rider immediately in front of you.  This forward focus helps you better anticipate changes in pace.

7. Time Trial Bikes

Time Trial, or triathlon bikes, are suitable for a paceline, but by no means are you supposed to go aero while behind someone.  Hands should be kept in the pursuits (bar end with the brake) to make sure you are ready to brake or turn if necessary.  This also makes the rider have to be in-tune with the gearing required as shifting requires more effort.

8. Mixing riders of different abilities

Learning how to effectively ride in a group allows riders of different abilities to share in a common workout.  Tips in addition to all of the above for making this work:

-         Stronger riders to the front – seems obvious, but….

-         Weaker riders should situate themselves further back in the paceline – let stronger riders pull you along without the pressure of you having to maintain a strong pace at the front. 

Here is an example of a paceline we performed along Bolinas Lagoon a month ago. Take note of some of the mistakes, but great use of intervals and reintegration once complete.