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.

.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

Athletes Take on IM California 70.3!

Some impressive results coming out of Oceanside this weekend to kick off the season!  Regulars at M2 took home some PR's and some hardware to boot!  Nothing like some nasty weather to bring out the best in you as there was cold temperatures in the air, and the water, to compliment the light rain that left a film of grime on you bike to make it look like a warzone out there crossing Camp Pendleton.

Highlights:
Kyle Welch fresh off his IM New Zealand race taking a win in the M50-54 division
Dan Ross finding some redemption to an injury shortened 2011 with a podium 4th place M30-34 and Vegas spot
Kahn WU took 15 minutes off his bike split from 2011 and finished 13th in M30-34.  He also had a sub 30 minute swim which was amazing given the conditions and waves entering the harbor.
Brett Miller coming off his injury and finishing 9th in M35-39
Faith Bolliger put together a great full race and finished 9th in her division too!

Full results from Ironman

Congratulations on a great race to the rest of the M2'ers out there as well.  Lindsey Kasnick, Michael Caughlan, Bita Sistani, Lauren Skinner, Evan Lieginger, Renee Shaening, Dierdre Geary, PJ Gallagher, and Ryan Long.  Sorry if I forgot anyone.  It was a tough day out there an everyone should be proud of their early season result and use it to plan and motivate for the rest of the season.

p.s. Skinner, aren't you supposed to be a swimmer?

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.

2012 Group Training Info Session

2012 is right around the corner and that mean we need to start thinking about training! Are you looking to challenge yourself at the Ironman or 70.3 distance in 2012, and are:

▪  Perhaps intimidated by the volume of training you might feel is required?

▪  An experienced endurance athlete, but looking for a distinct approach with a proven track record?

▪  Looking for a more hands-on program with regular weekly access to your coach and cycling classes?

M2 has a great group forming for many of the 2012 IM and ½ IM calendar events: Oceanside 70.3, IM Texas, Wildflower Long Course, IM St. George, IM CdA, IM France, and other assorted endurance events on the 2012 calendar!  Come to an informal info session where M2 will outline the goals, philosophy and structure of his group training program.

Info session: Friday, October 28^th, 2012 at 6:15pm

Location: M2 Revolution - 1440 Bush Street

Whether you are training for a specific event or just want the company and camaraderie of a motivated group of swimmers/riders/runners, the M2 Group Program is a great way to gain fitness and skills. 

M2’s training methodology is characterized by:

▪  Smart performance training methodology versus fitness-stagnation and training joy buzz-kill volume.

▪ Blending challenge, adventure, and our beautiful surroundings to test one’s mettle in preparation.  Boring, mind-numbing workouts are not part of our training lexicon!

▪ Group camaraderie fostered by a premiere training center and weekend group outings. 

▪ His program includes all cycling classes, access to Vasa Trainer and Alter-G treadmill, training programs, & weekend outings.

The group training launches in December and January, so come to the info session to find out how you can prep for your 2012 half or full Ironman.

If this program sounds right to you, check out these relevant M2 articles which detail more of the M2 training philosophy:

▪                Train Less, Train Smarter, Race Faster

▪                Watt it Takes to go 9hr24min at IMAZ

▪                Training Backwards, the Pyramid Turned Upside Down

Come see what the program is all about and ask M2 himself how best for you to train.  Look for more info on his website: www.m2rev.com.  You can also learn more about his program by clicking on M2 News on this homepage.

Here’s to a great 2012 race season and I’ll see you next Friday.

Dan