Wed. Morn Madonna

Heading up Madonna early tomorrow morning.

5:30 @ Lincoln Market.

Any takers?

Golden Ride

While on the road for business last week, Torque and I were able to squeeze in a sneeker ride that just about killed us! We were in his old stomping grounds and connected with Frederic, his buddy who lives in the city close to the GG Bridge. We set out in the dark with lights on and road over the bridge, up the coast and after a few core shocking climbs, ended up around the Mt. Tam area. This ride had some incredible scenery/views through the coastal hills of Marin. We then looped back around to views of the Bay on the way back and competed a ~36 mile mtb ride with the day ahead of us. Great ride/experience I will not forget! (Both the pleasure and the pain)

Thanks for making it happen Torque and thanks for hosting Frederic!

A few pics below.................

Levi

Trifecta

Heading out Saturday morning to do the SLO county trifecta... SLO to Old Creek, Old Creek to Avila via Prefumo then Avila to SLO via See Canyon. Anyone crazy enough to join in?

Monday Morn: O'Brien Ranch MTB Ride to MDO

Where: O'Briens in LO

Time: 5:30am

Route: Through the ranch to MDO, one up and down, then back to the Ranch.

Figure this to be a 2 1/2 hour ride.....? I know there are a few of us in for this one so far.

I hear there is a second ride forming to hit Madonna for the time crunched as well. Post it boys!

Hope you all had a great Easter.......

Time to get on the bike and shed all that sugar!

Levi

Hey "Doc", anything wrong that mtb? Whens the last time hit touch soil?

Lopez fun

We had a great ride out at Lopez this morning.

We discovered that the word "Theule" means "Rabbit" in Dutch. Its in the blood.

We learned that "The Future" is now! Tyler Obrien, my goodness. That young man is gifted.....watch out.

We learned that we have really missed Lance being out on the trail with us. Love that guy. Makes the ride another notch better just having him there, without fail.

We learned that Lance and Crash are IBF's

We learned that Rabbit fears his life (literally) when on the bike.

We learned that Torque is a freak of nature....wait we all knew that already.

We learned that Hobbit has a lot in common with "Sleepy Smurf"

We learned that the deer at Lopez are incredibly fearless. I think Torque was 15 feet away from one in a staring contest.

We learned that we are so fortunate to live in this beautiful place.

Looking forward to the next ride.......good times!

Levi

Word

Word to the third! Looking forward to seeing you all once again. By the way 6a.m is not early!!

Saturday Morning MTB

Meet: Rabbit's house in AG (146 Corralitos)

When: 6:00 am (Remember when we used t0 meet at 4:30 and ride in the dark for two hours!)

Ride: Going to Lopez on the dirt.

Fired up for the ride.........

1. The Lance man will be jumping back in after a long break off the bike. He is going to conquer the trail that knocked him off way back then!

2. This marks the start of 90 day training camp for our SLO to SB group ride!

See you guys bright an early!

Levi

Lopez in the AM

Been a while since we've hit Lopez and I hear the trail system has been expanded. 6:00 tomorrow morning. Who's sin?

Crash

Hensley Lake MTB

Lindsey and I went to her brother in laws house last weekend and I brought the bikes along in hopes to get up to Bass Lake for a couple of my favorite trails to ride. That didnt happen, but I was pleasantly surprised by the great little trail system located just a stones throw away from my bother in laws house. The trails reminded me a lot of Lopez and the wildflowers were going off. (As usual the pictures dont really do it justice to bein there in person. Anyways, thought I would post a few pics to share the beauty of this ride, believe it or not, located in Madera!

Love this Photo

Team Sky training in Italy just before Milan-San Remo...

powered by Close X

It's true! Old guys really do rule!

Late Notice .... Saturday Morning Ride

Sorry for the late notice - Saturday Morning - March 20th

0645 at Tank Farm and Orcutt for an out and back to Lopez Lake (road). You can cut it short if you need to as well!

See you in a few hours!!!

Hobbit

Friday morning MTB

Shooters
Meet at Entrance to Poly Cyn
6am

Will be great to get back on the mountain......
See you there!

How Much Base Mileage Do You Need Before Interval Training?

By Edmund R. Burke, Ph.D.
The Palm Beach Post

Never do hard intervals without a substantial mileage base. For most cyclists that may be 1,000 miles for others it may be slightly less. The main idea is to ensure that your muscles, tendons, ligaments and cardiovascular system are in adequate condition to undertake the stress of interval training.

Most cyclists know that rushing into interval training early in the season can lead to knee problems, but there's a more important reason: You need a sound aerobic foundation to build your intervals upon. Without that base, you'll reach your peak performance sooner, but performance levels won't be as high as if you had exercised more patience.

The adage that "haste makes waste" is nowhere more true than in cycling; you'll get wasted if you try to do too much too soon!

Because interval training is so stressful, don't do it too often. When you begin, once per week is plenty for any kind of formal intervals or speed work. Later, as you adapt and grow stronger, you may want to add another weekly session.

Remember that hard group rides, races, or any fast ride in the hills has the same effect on your recovery as a hard interval session. Be sure to count them when you total up your weekly effort. Generally speaking, there's no reason to schedule more than two hard workouts of any type each week. If you do more, you are courting overtraining, chronic fatigue, decreased performance and lessened enjoyment.

For the same reason, don't do intervals for more than three to four weeks at a time without a two- to three-week break. Prolonged hard training means that you'll burn out. An increasing lack of enthusiasm is a warning that your workouts have become less effective and more like drudgery.

For best results, do intervals once or twice a week for a month, and then take a week of easy spinning on scheduled interval days. When you begin intervals or speed work sessions again, it will be at a higher level of intensity and enthusiasm.

Finally, your first intervals sessions should be of moderate intensity and longer duration. Let's say five intervals of three to five minutes at about 85 percent of your maximum heart rate with a full recovery between repeats. This will ensure your heart rate falls below 120 beats per minute for several minutes.

Saturday Morning Ride - Weather permitting

Meet at Grace Church in SLO (Pismo/Osos) @ 6:30

Route: Head North (Split off option 1/2 way to Turri loop, otherwise coffee in Cayucos is the end destination)

Plan on doing the ride as the forecast shows we should be fine. but if it is pouring down we will eject.


Levi

Stephen Update

Stephen was invited to join a U25 development team out of West LA this year.... NOW MS-Society. They are directed by former US Pro champion Kurt Stockton. He started his race season a few weeks ago and is with the team outside of Las Vegas at the Callville Classic this weekend.

They have riders in 3rd and 5th in GC going into the Crit today. Trying to move up a spot against some guy named Floyd Landis :) You can read the race reports from Kurt's twitter and more info at the website and facebook site.

Ciao,

David

http://twitter.com/ksmcycling

http://www.teamvrc.com/

http://www.facebook.com/pages/NOW-MS-Society-U25-Mens-Cycling-Team/295199539303?ref=mf