TCSD BIKE WORKOUT JULY 15TH @ 6PM- FIESTA ISLAND

INTERVALS!
This week's workout is the return of the 2 person paceline. After a 2.5 mile time trial, we'll split up in to groups of two depending on the times for the time trial. Each team will complete 3 loops of the island, trading the lead every 1/2 mile. This is a great prep for the team time trial in 2 weeks as well as a great way to improve your group riding skills as well as time trial and bike split times. You don't have to be doing the TTT to participate but you'll want to after this workout.
WE'RE MEETING AT THE NEW LOCATION AT THE JUNCTION BETWEEN THE NORTH AND SOUTH LOOPS ACROSS FROM THE AQUATIC CAMP (SAME PLACE AS THE FIESTA ISLAND RACES). The island may be a little crowded due to the OTL tournament so get there early if possible.

As with all workouts, train at your own fitness and skill level. A bike and helmet are mandatory as are running shoes; hydration and an HRM are a good idea.
Contact me at aconcors@triclubsandiego.org with questions or comments.

Results of the July 11, 2009 youth race

Thanks again to all the athletes as well as the families and volunteers.
Here are the results for the last race:

	KIDS TRIATHLON 11JUL09	FINAL MINUTES	FINAL SECONDS
1	Alex Hill	18		Duathlon
2	Max Hill	24		Duathlon
3	Erin Beck	25
4	Matthew Beck	26
5	Ryan Beck	30	15
6	Maiya Cinco	22	10
7	Kai Cinco	24	15
8	Mike Thomas	15	10
9	Matt Thomas	21	45
10	Mario Maldonaldo	16	25	Duathlon
11	Tara Marakowski	17	10
12	Nicole Marakowski	18	41
13	Bobby Rich	18	53
14	Natasha Rich	20	35	Duathlon
15	Shanne Trosper
16	Addison Trosper

Results of the June 10, 2009 Time Trial

	LAST NAME	FIRST NAME	FINAL MINUTES	FINAL SECONDS	AVERAGE SPEED
21	Foreman	Jerry	39	13	18.8
22	Gonzalez	Julio	37	24	19.7
23	Schmitz	Randy	34	33	21.4
24	Ganzer	Mark	30	17	24.4
25	Barber	Michelle	37	30	19.7
26	Buysse	Dave	33	44	21.9
27	Pasqual	Joe	32	37	22.6
28	Rich	John	40	6	18.4
29	Rich	Linda	45	15	16.3
30	Plumb	Mike	29	21	25.1
31	duRoure	Vikki	37	2	19.9
32	Armenta	America	42	15	17.5
33	Limonchi	Erin	33	18	22.2
34	Stange	Mike	31	17	23.6
35	Teague	Chris	32	19	22.8
36	Fampulme	Jomel	41	45	17.7
37	Armentory	Will	32	24	22.8
38	Barr	Tim	30	28	24.2
39	Pelling	David	32	15	22.9
40	Callaway	Andrew	33	45	21.9
41	Perez	Brandon	33	21	22.1
42	Bowen	Carter	31	11	23.7
43	Kephart	Laura	35	15	20.9
44	Galbreath	Justin	-3	15	-268.4
45	kadel	Tim	31	44	23.3
46	Amano	Kosuke	31	55	23.1
47	Karaloyli	Erdem	32	27	22.7
48	Winchell	Leslie	39	3	18.9
49	Buysse	Shane	27	6	27.2
50	Sprague	Dean	31	14	23.6
51	Eng	Jason	35	42	20.7
52	Blore	William	32	8	23.0
53	Concors	Doug	39	0	18.9
54	Mata	Arthur	32	51	22.5
55	Dourson	Gurujan	35	20	20.9
56	Borin	Frank	35	43	20.7
57	Zarlin	Howard	32	30	22.7
58	Boettger	Sally	35	28	20.8
59	Clark	Tyler	34	10	21.6
60	Hubbard	Bob	39	2	18.9
61	Grout	Chris	32	42	22.6

BIKE WORKOUT THURSDAY, JULY 8TH @ 6PM- MOUNT SOLEDAD

July 8th: HILL WORKOUT- meet at the TOP of Mount Soledad for this month’s hill workout. We’re going to meet at the top of the hill by the War Memorial and do several (1-5) repeats of Soledad Mountain Road from Loring to La Jolla Scenic and back. For those racing this weekend the workout is 3 laps followed by a transition run of several laps around the monument. If you're new to hill climbing/ descending let me know and I'll do a clinic on technique.
Remember, we’re meeting at the top near the cross, not at the bottom of the hill or at Fiesta Island. Here is a link to the meeting place: http://www.google.com/maps?q=Via+Capri+%26+Soledad+Rd,+L

THINGS TO BRING: bike, helmet (mandatory), water bottle, heart rate monitor (if you have one), and the desire to improve.
Questions: Contact Andy at aconcors@triclubsandiego.org or visit his blog at http://bikecoachandy.blogspot.com/

TCSD BIKE WORKOUT JULY 1ST AT 6PM ON FIESTA ISLAND

This week is the monthly time trial. This workout is simple: it’s a race against the clock to see how fast you can go for 3 large loops of Fiesta Island (~20k/ 12.3 miles). All you need it a bike, helmet, and the willingness to work hard. If you can make no other weekly bike workouts try to make to this one. It's great for building fitness as well as seeing how your training is progressing.

Sign ups are at 6PM with the first rider off at 6:15 so try to get there early to warm up.
WE'RE MEETING AT THE NEW LOCATION AT THE JUNCTION BETWEEN THE NORTH AND SOUTH LOOPS ACROSS FROM THE AQUATIC CAMP (SAME PLACE AS THE FIESTA ISLAND RACES)

Play at home version: Find a flat, safe circuit of 2-5 miles that allows you to "all out" without interruption for 30 minutes (10 to 13 miles) or use your trainer. Warm up for 10-20 minutes, gradually raising your effort until you begin to break a sweat. Once warmed up and ready to go immediately start the test. Start at a moderate level of exertion (RPE 6) and gradually build your effort to your max by the end of the test. If done properly you should be feeling it in your quads, butt, lungs, and even your stomach! You'll push harder if you have a partner to ride with/ against.

RESULTS OF THE DAD'S DAY YOUTH DU/TRI

	KIDS TRIATHLON 21JUN09	FINAL MINUTES	FINAL SECONDS
1	John Pateros	19	3
2	Allison Pateros	18	48
3	Alec Howell	23	29
4	Alex Hill	22	43
5	Tara Makarowski	31	2	Long course triathlon
6	Savannah Makarowski	30	5
7	Maggi Nowlan	22	39
8	Gwen Nowlan	29	58
9	Maiya Cinco	20	47
10	Kai Cinco	26	3
11	Bobby Rich	22	4
12	Natasha Rich	24	29	Duathlon
13	Shannon Fornes	34	47
14	Nicole Muttera	36	2
15	Alexander Bruce	21	48
16	Benjamin Bruce	26	33
17	Noah Villalobos	32	52	Long course duathlon

BIKE WORKOUT JUNE 24TH 6PM AT SPANISH LANDING

This month's brick workout will be a preview of the SDIT course. This is always a popular workout, even for those not racing on Sunday.
We're meeting at the WESTERN parking lot (cross street Lee Court, right next to the bridge near the USS Recruit). We're going to head down Harbor to Scott, take a right at Canon and head up to Catalina until we reach the guard station and turn around as the monument closes at 5PM. Once we get back to Spanish Landing there will be a quick transition run to in front of the Sheraton and back. This will not be a timed event and we'll head out as a group for the ride and run (although the intensity is up to you).
THINGS TO BRING: bike, helmet (mandatory), water bottle, heart rate monitor (if you have one), and the desire to improve.
Questions: Contact Andy at aconcors@triclubsandiego.org or visit his blog at http://bikecoachandy.blogspot.com/

TCSD BIKE WORKOUT JUNE 17TH AT 6PM ON FIESTA ISLAND

INTERVALS!
This week we're back on Fiesta Island for an interval workout. The workout is 1.5 miles of "hard" effort followed by .5 miles of recovery. The intensity should be at 90-95% of the average heart rate achieved during last week's time trial or about a 7 level of effort and the recovery at a level 5.
We will be doing 6-10 efforts depending on your fitness level . This is a great workout for those new to the sport and can be done with virtually any bike with gears and brakes. It is also a good prep for those signed up for Carlsbad and/or SDIT.
We meet across the street from the aquatics camp on the road that bisects the island.
THINGS TO BRING: bike, helmet (mandatory), water bottle, heart rate monitor (if you have one), and the desire to improve.
Questions: Contact Andy at aconcors@triclubsandiego.org or visit his blog at http://bikecoachandy.blogspot.com/

TCSD BIKE WORKOUT JUNE 10TH AT 6PM ON FIESTA ISLAND

First, thanks again to JT, Cory and Moment Cycle Sport for helping me with last week's workout.This week is the monthly time trial.This workout is simple: it’s a race against the clock to see how fast you can go for 3 large loops of Fiesta Island (~20k/ 12.3 miles). All you need it a bike, helmet, and the willingness to work hard. If you can make no other weekly bike workouts try to make to this one. It's great for building fitness as well as seeing how your training is progressing.

Sign ups are at 6PM with the first rider off at 6:15 so try to get there early to warm up.
WE'RE MEETING AT THE NEW LOCATION AT THE JUNCTION BETWEEN THE NORTH AND SOUTH LOOPS ACROSS FROM THE AQUATIC CAMP (SAME PLACE AS THE FIESTA ISLAND RACES)

Play at home version: Find a flat, safe circuit of 2-5 miles that allows you to "all out" without interruption for 30 minutes (10 to 13 miles) or use your trainer. Warm up for 10-20 minutes, gradually raising your effort until you begin to break a sweat. Once warmed up and ready to go immediately start the test. Start at a moderate level of exertion (RPE 6) and gradually build your effort to your max by the end of the test. If done properly you should be feeling it in your quads, butt, lungs, and even your stomach! You'll push harder if you have a partner to ride with/ against.

BIKE WORKOUT JUNE 3rd @ 6PM

Due to the fact my son's getting an award at school Wednesday night the monthly time trial is being rescheduled to the 10th. Instead we're doing the first of two annual San Diego International Triathlon prep workouts courtesy of JT and Cory at Moment Cycle Sports.
This week's workout will be hill repeats on a section of the San Diego International Triathlon course. We will be doing 3-5 repeats of the hill on Canon Street from Rosecrans to Catalina Blvd and back. The first repeat will be in your easiest gear and each subsequent repeat is in a harder gear. The idea is to 1) figure out the best gear combination will get you up the hill the fastest with the least fatigue; and 2) to imitate the muscle fatigue from a long climb without having to find a long climb. It's about 5 miles from the base of the climb to the lighthouse with the first 2.5 miles being the hardest so we're going to break it up into 1.5 mile segments.
We're going to meet at Moment Cycle Sport in Point Loma @ 6PM and do a warm up lap around Shelter Island once everyone's ready. The address is 1357 Rosecrans St. Suite A, San Diego, CA 92106. A map of the workout can be found here: http://www.mapmyride.com/route/us/ca/san%20diego/615124383257142487

PLAY AT HOME VERSION: as mentioned above, the workout is 1.5 mile repeats of about a 250 ft gain with a gradually steepening grade. If you can't find a similar hill do an 7-10 minute climb at a moderate effort level, getting out of the saddle for about 10 pedal strokes to keep up the pace and stretch your legs. You can do a similar workout on a trainer but I'd recommend anybody signed up for the race ride the course to get a feel for both the climbs and the descents.

TCSD BIKE WORKOUT WEDNESDAY, MAY 27TH @ 6PM

DU-DUATHLON: We're meeting at the usual location on Fiesta Island across from the youth camp entrance for our monthly brick workout. This workout is essentially a duathlon inside a duathlon. After a small loop warmup, you'll set up your bike as though you're in a race. The workout starts out with a mile run (2 laps of a 1/2 mile course), followed by a large loop of the island, a 1/2 mile loop, cycling another large loop of the island, and another 1 mile run. How you approach the workout depends on your goals: you can do it as a sprint effort race simulation, a tempo paced workout for those prepping/ tapering for long course races, to nail your transitions for upcoming races such as SDIT, Carlsbad, or Solana Beach, or to get your running legs coming off the bike.

PLAY AT HOME VERSION: There are several ways to do this workout, all are based on a ~5:1 distance or ~2:1 time ratio of the bike to run. If you can't find an area to do the bike and run you can take your bike and turbo trainer to the track and alternate 10 minutes of cycling with 2 laps around the track. You can do something similar in the gym using a stationary or spin bike and a treadmill. Be sure to set out a towel with your running shoes and even a race belt so you can fine tune your transitions. If the bike allows you to use your bike shoes practice keeping your shoes clipped in the whole time when you mount and dismount your bike. It can save transition time or, at the very least, make you look WAY cool!

As with all workouts, train at your own fitness and skill level. A bike and helmet are mandatory as are running shoes; hydration and an HRM are a good idea.
Contact me at aconcors@triclubsandiego.org with questions or comments.

BIKE WORKOUT WEDNESDAY MAY 20TH @ 6PM

We're back on Fiesta Island this week for this month's interval workout.
The workout is a ladder workout, progressing from level 2 to level 5 effort. After a small loop warm up the workout begins with 2-3 big loops of the island. Every mile (marked by a cone) indicates a new level of effort starting at Half IM effort to sprint distance effort followed by a 1 mile recovery before starting the process again. This workout is great for pacing as well as improving late race speed and intensity.
PLAY AT HOME VERSION: This can be easily reproduced on the trainer, increasing the resistance or gearing every mile, going by breathing intensity, RPE, HR or, better yet power. It could also be done on a flat mile long section of road. Depending on your race schedule this workout will either teach you how hard to go or how hard not to go.
As with all workouts, train at your own fitness and skill level. A bike and helmet are mandatory; hydration and an HRM are a good idea.
Contact me at aconcors@triclubsandiego.org with questions or comments.

RESULTS OF THE MAY 2009 TIME TRIAL

Here are the results of this month's time trial. We had 33 participants and some fast times! I think I got everyone's time except for Bob Hubbard but if there is a discrepancy please let me know.
See everyone this THURSDAY for the bike workout at Mount Soledad.
Andy

	LAST NAME	FIRST NAME	TIME OFF	FINAL MINUTES	FINAL SECONDS	AVERAGE SPEED
101	Colon- Suris	Denise	0	52	0	14.2
102	Keck	Ryan	0	32	36	22.6
103	Grout	Chris	15	31	20	23.6
104	Stromsoe	Jeremy	15	33	9	22.3
105	Plumb	Mike	30	28	4	26.3
106	du Roure	Vikki	30	DNF	DNF	DNF
107	Rose	James	45	34	11	21.6
108	Norton	Ben	45	34	41	21.3
109	Davies	Heather	60	38	47	19.0
110	Kadel	Tim	60	32	20	22.8
113	Hubbard	Bob	75	-2	45
112	Schmitz	Randy	75	35	29	20.8
115	Fampulme	Jomel	90	41	38	17.7
114	Rich	Linda	90	41	10	17.9
117	Blore	William	105	32	45	22.5
116	Smeltzer	Greg	105	33	37	22.0
119	Karakoyli	Erdem	120	31	33	23.4
118	Hunter	Erin	120	34	25	21.4
81	Winchell	Leslie	135	44	49	16.5
120	Amano	Kosuke	135	51	51	14.2
83	Betts	Lisa	150	43	49	16.8
82	McLaughlin	Jake	150	31	18	23.6
85	Giggleberger	Alex	165	31	0	23.8
84	Buysse	Shane	165	25	50	28.6
87	Pruett	Mike	180	37	20	19.8
86	Banister	Stephen	180	31	49	23.2
89	Barber	Michelle	195	35	57	20.5
88	Florez	Nestor	195	38	4	19.4
91	Ganzer	Mark	210	30	3	24.6
90	Sewell	Greg	210	32	46	22.5
111	Klaar	Desi	225	40	25	18.3
92	Carlos	Rick	225	34	25	21.4
93	Seid	Judy	240	36	11	20.4

BIKE WORKOUT THURSDAY, MAY 14TH @ 6PM- MOUNT SOLEDAD

Because the aquathon this week's workout will be moved to THURSDAY. Since it's a hill repeat workout we'll be meeting at the top of Mount Soledad before starting the workout.

HILL REPEATS: This week we're back in La Jolla for our monthly hill repeat workout. After a brief warmup at the top of the hill we're going to do some repeats on Nautilus Street with recovery rides down El Camino Teatro. A map of the route is here: http://www.mapmyride.com/ride/united-states/ca/-la-jolla/434933909
Unlike previous workouts, this one emphasises descending techniques as much as climbing techniques. The climb is about a mile long that gets progressively steeper toward the top, making pacing important and you should be out of the saddle as you crest the hill onto La Jolla Scenic. The descent is about 1.5 miles long and winds through a residential area, a good opportunity to focus on cornering and positioning.
The workout will be 3-5 circuits, getting progressively faster.

PLAY AT HOME VERSION: As above, try to find a loop where the climb is about 1/3 of the loop and the descent includes some curves. These are usually easy to find in suburban subdivisions. On the curves focus on looking into the curve, pushing down on the inside of your handlebar and the outside pedal with your leg straight. For example, if the road curves to the right turn your head to the right while pushing down on the right side of your handlebars. Counterbalance that by straightening your left leg and pushing down on the left leg. Improving your descending technique is free speed, meaning you'll be faster with without working harder or buying new equipment.
As with all workouts, train at your own fitness and skill level. A bike and helmet are mandatory; hydration and an HRM are a good idea. For those wanting to run after don't forget your running shoes.
Contact me at aconcors@triclubsandiego.org with questions or comments.

REMINDER- BIKE TO WORK DAY FRIDAY MAY 15TH

Just a reminder that this Friday, May 15th is Bike to Work day. If you don't know about it already, it's a day where many local businesses and organisations provide pit stops where you can pick up free schwag and the buses and trolleys are free to cyclists.
You can get more information and register here: http://www.ridelink.org/EventsPromo/BiketoWorkDay.aspx

TCSD BIKE WORKOUT MAY 6TH AT 6PM

Join us this week for the second official time trial of the 2009 season.
This workout is simple: it’s a race against the clock to see how fast you can go for 3 large loops of Fiesta Island (~20k/ 12.3 miles). All you need it a bike, helmet, and the willingness to work hard. If you can make no other weekly bike workouts try to make to this one. It's great for building fitness as well as seeing how your training is progressing.
Sign ups are at 6PM with the first rider off at 6:15 so try to get there early to warm up.
WE'RE MEETING AT THE NEW LOCATION AT THE JUNCTION BETWEEN THE NORTH AND SOUTH LOOPS ACROSS FROM THE AQUATIC CAMP (SAME PLACE AS THE FIESTA ISLAND RACES)

Play at home version: Find a flat, safe circuit of 2-5 miles that allows you to "all out" without interruption for 30 minutes (10 to 13 miles) or use your trainer. Warm up for 10-20 minutes, gradually raising your effort until you begin to break a sweat. Once warmed up and ready to go immediately start the test. Start at a moderate level of exertion (RPE 6) and gradually build your effort to your max by the end of the test. If done properly you should be feeling it in your quads, butt, lungs, and even your stomach! You'll push harder if you have a partner to ride with/ against.

BIKE WORKOUTS FOR MAY 2009

Here is a listing of this month's TCSD bike workouts. NB: not all the workouts take place at Fiesta Island

May 6: 20K time trial at Fiesta Island
May 13th: hill repeat workout at Mount Soledad
May 20th: Intervals at Fiesta Island
May 27th: Brick workout at Fiesta Island
May 24th: Tentative date for Youth Duathlon- location TBD.

ALWAYS WEAR YOUR HELMET- A CAUTIONARY TALE

Volunteering at the Spring Sprint this morning I saw many people riding in and around the race venue without helmets. Besides being a violation of USAT rules, riding without a helmet (or without buckling it) can be dangerous. Several years ago I was leaving the SD International Tri transition on my bike, heading back to my car. I slung my transition bag over my shoulder. I couldn't attach my helmet to it so I decided to put it back on over my TCSD hat. As I exited the transition area my bag slid off my shoulder and down my arm until it got lodged in my spokes, stopping the front wheel and causing me to do a slow speed endo right onto my head. I saw stars (for a minute I thought I was back in a high school football game) but was otherwise OK. My helmet and front fork were shattered, however. I can only imagine what would have happened had I not put my helmet on before riding the 1/2 mile to my car. Don't think that the only risk is when you're riding at speed or in traffic. The helmet rules are for your protection.
Andy

RACE REPORT APRIL 26 YOUTH DUATHLON

This Sunday we had 13 fantastic athletes show up for our second TCSD youth duathlon. They all raced a 200 yd run/ 2 mile bike/ 200 yd run distance and all seemed to have a great time. The "official" results are below and I understand there are lots of pictures posted to the TCSD website.
The tentative date of the next race will be Sunday, May 24.

	KIDS DUATHLON 26 APR 2009	FINAL MINUTES	FINAL SECONDS
121	John Pateros	12	21
122	Cesar Gonzalez	17	23
123	Shannon Fornes	12	22
124	Ryan Beck	22	25
125	Matthew Beck	22	4
126	Jacob Duryee- Feeney	14	35
127	Samuel Krosch	20	30
128	Max Hill	20	47
129	Edward Zhang	13	30
130	Alex Lawson	16	53
131	Gretta Lawson	24	33
132	Cooper Olander	15	58
133	Bobby Rich	15	25

BIKE TO WORK DAY MAY 15TH

May 15th is Bike to Work day. If you don't know about it already, it's a day where many local businesses and organisations provide pit stops where you can pick up free schwag and the buses and trolleys are free to cyclists.
You can get more information and register here: http://www.ridelink.org/EventsPromo/BiketoWorkDay.aspx
I'll post my bike commuting tips as well as some commuting oriented bike workouts here in the near future.

BIKE WORKOUT APRIL 29th @ 6PM THIS WORKOUT IS NOT AT FIESTA ISLAND

SPRING SPRINT PREVIEW- This week's workout is a brick/duathlon on the course of next month's Spring Sprint Triathlon. The workout starts at South Shores Park, just east of SeaWorld on SeaWorld Drive (http://maps.google.com/maps?q=South%20Shores%20Park%2C%20San%20Diego%2C%20CA%2092109%2C%20USA&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&sa=N&hl=en&tab=wl). The workout is a 1 mile run, followed by an 11.5 mile bike ride to and around Fiesta Island, followed by 1 loop of the run course. Because of traffic we'll ride out on the bike path instead of taking SeaWorld Drive to Fiesta Island. What to bring: you bike, helmet, running shoes, and hydration. Even if you're not doing the race it's a great way to practice your transitions and race pace for similar events such as San Diego International, Encinitas, and Carlsbad. REMEMBER, THIS WORKOUT IS NOT AT FIESTA ISLAND.
Play at home option: This can be done on a flat course or a trainer. Set up your transition area as you would for a sprint race. If you're using a trainer clip your shoes into the pedals and practice putting your shoes on during the bike leg. Warm up for about 10 minutes. Then run a 1 mile circuit with high cadence, get on your bike and ride 10 miles/ 30 minutes building to a Level 4-5a heart rate/ RPE 7-8 (you should be breathing moderately by the end). As you approach the end of the ride CAREFULLY try to take your feet out of your shoes and ride the last 2 minutes with your feet on top of your shoes. Then change into your running shoes and head out for 1.5 laps of your run, again building to your fastest sustainable pace. Hit your stopwatch when you finish your 1.5 laps and cool down back to your transition area. If you use a HRM, keep an eye on your HR in the last half of your ride and run to get an idea of your lactate threshold HR.
Questions- contact me at aconcors@triclubsandiego.org

YOUTH DUATHLON APRIL 26TH @ 8AM

WHAT: Youth practice duathlon- a timed run, bike, run event with the emphasis on participation over competition. Planned distances are:
Ages 5-8: Run 200 yards, bike 2 miles, run 400 yards

Ages 9-12: Run 400 yards, bike 4 miles, run 800 yards

Athletes will start at 15 second intervals and will receive an overall time (no splits).

DATE: Sunday, April 26th, 9 at 8AM

LOCATION: Sorrento Valley Bike Path. Meeting area is just south of the Park and Ride off Carmel Valley road at Sorrento Valley Road/ Pointe del Mar Way. There is a map of the course here:

WHAT TO BRING: All athletes need a bike in good working order of any style- BMX, MTB, road bike as long as it fits the athlete and has working brakes. ALL ATHLETES MUST WEAR A HELMET WHEN ON THEIR BIKES- NO EXCEPTIONS! Athletes seen on their bikes on their bikes without helmets while in the transition area or on the course without their helmets will be DQ'd automatically. This also goes for parents/ guardians as well- helmets must be worn when on a bike in the event area.

Each athlete must have an adult present to sign the waiver and help when the athlete is not participating.

About the course: the Sorrento Valley bike path is about a mile long traffic free bike path. While not a closed course, there shouldn't be much bike or foot traffic and the path was recently paved. There are 3 GO SLOW areas: the area near the transition ares, a narrow gate approximately halfway near the sewage treatment plant and the bike turnaround near the intersection of Sorrento Valley Road and Carmel Mountain Road

I'll need several volunteers to help make this work so if you race the club race Saturday please consider coming out on Sunday. I'm planning on swimming and/or running afterward you don't even have to miss a workout.

TCSD BIKE WORKOUT WEDNESDAY, APRIL 22ND @ 6PM

BRICK WORKOUT:

The workout will be a 4 mile warm up followed by a quick transition to a 1/2 mile run, the first half at race pace with a jog back to the transition. This will be followed by 3 cycles of 2.5 miles at race pace and another 1/2 mile out and back run. The focus is one pacing as well as fine tuning your bike to run transition. Efforts on the ride will build from aerobic (IM), to threshold (Olympic), to anaerobic (Sprint). Improving your transitions is free speed- you can knock a minute off your time just by making your transitions more efficient! I'll try to remember to bring racks for you to rack your bike; if you have one bring it as well. Otherwise you'll just lean your bike against your car. I'll be in the transition area to guard your bikes while you're running.

PLAY AT HOME VERSION: There are several ways to do this workout, all are based on a ~5:1 distance or ~2:1 time ratio of the bike to run. If you can't find an area to do the bike and run you can take your bike and turbo trainer to the track and alternate 10 minutes of cycling with 2 laps around the track. You can do something similar in the gym using a stationary or spin bike and a treadmill. Be sure to set out a towel with your running shoes and even a race belt so you can fine tune your transitions. If the bike allows you to use your bike shoes practice keeping your shoes clipped in the whole time when you mount and dismount your bike. It can save transition time or, at the very least, make you look WAY cool!

As with all workouts, train at your own fitness and skill level. A bike and helmet are mandatory as are running shoes; hydration and an HRM are a good idea.
Contact me at aconcors@triclubsandiego.org with questions or comments.

TCSD BIKE WORKOUT WEDNESDAY, APRIL 15TH

INTERVALS: This week we're back at our usual locations, Fiesta Island in Mission Bay. I call this workout the "Power Builder." Your speed on the bike is largely determined by your ability to produce power- a combination of how hard you can push the pedals and how fast you can turn the pedals and this workout focuses on both. After a warm up loop the workout is a mile of low cadence (50- 65rpm)/ high gearing riding followed by a mile of high cadence (95+rpm)/ easy gearing, repeated 6 times. Focus on creating force throughout the pedal stroke for the first interval and easy spinning for the second. The workout ends with a 2 mile cool down or transition run.

PLAY AT HOME VERSION: On the road try to find a mile loop with little traffic and all right turns. The workout is just as outlined above: warm up and then alternate a loop of hard pedaling (large chainring, small cog) and easy pedaling (small chainring, larger cog). You can do the same workout on the trainer or gym bike. The key is not to do the hard intervals too hard in the beginning. If your cadence drops too low shift to an easier gear.

As with all workouts, train at your own fitness and skill level. A bike and helmet are mandatory; hydration and an HRM are a good idea. For those wanting to run after don't forget your running shoes.
Contact me at aconcors@triclubsandiego.org with any questions or comments.

BIKE WORKOUT WEDNESDAY APRIL 8TH @ 6PM

HILL REPEATS!
We're back at Mount Soledad for the first hill repeat workout of the 2009 season. If you're preparing for Wildflower or just want to make rapid progress in your cycling strength and speed then this is the workout for you. We'll do 2-3 repeats of a loop heading down Soledad Mountain and up Soledad. The focus will be on building efforts over the 3 reps, increasing efforts on the uphills and increasing speed (within reason) on the downhills. Try to stay seated on the climbs and focus on spinning an easier gear vs. grinding a heavy gear. A map of the route is here: http://www.mapmyride.com/ride/united-states/ca/la-jolla/473123899048052094

We meet at the TOP of by the War Memorial Park in the lot on the left as you enter. THIS WORKOUT DOES NOT TAKE PLACE AT FIESTA ISLAND! Here is a link to the meeting place: http://www.google.com/maps?q=Via+Capri+%26+Soledad+Rd,+L

Play at home version: find a hill about 1.5 miles long with a moderate grade. A winding course is better to improve descending skills. Warm up with 10' of easy spinning before hitting the hills. You should start out in an easier gear than you think and focus on pedaling faster rather than harder. Stand up briefly to bring your pedal speed up but otherwise try to stay in the saddle.

THINGS TO BRING: bike, helmet (mandatory), water bottle, heart rate monitor (if you have one), and the desire to improve.
Questions: Contact Andy at aconcors@triclubsandiego.org

RESULTS OF THE APRIL FOOLS TIME TRIAL 2009

Here are the results of last Wednesday's time trial. I don't have a time for Bill Tippets and I have a couple of unspoken for results so if you don't see your name up here or the time is incorrect let me know.

	LAST NAME	FIRST NAME	TIME OFF	FINAL MINUTES	FINAL SECONDS	AVERAGE SPEED
63	Forman	Gerry	0	40	13	18.4
64	Goforth	Ryan	0	34	25	21.4
65	Thomason	Trampus	15	40	30	18.2
66	Malm	Sara	15	35	49	20.6
67	Florez	Nestor	30	43	37	16.9
68	Barber	Michelle	30	37	19	19.8
69	Ganzer	Mark	45	31	17	23.6
70	Pruett	Mike	45	36	44	20.1
71	Lyons	John	60	34	6	21.6
72	Brischella	Katie	60	42	43	17.3
73	Smeltzer	Greg	75	35	16	20.9
74	Burke	Jerry	75	34	15	21.5
75	Linderman	Russ	90	33	59	21.7
76	Koch	Jay	90	31	36	23.4
77	Plumb	Mike	105	30	3	24.6
78	Blore	Mark	105	33	18	22.2
79	Rich	Linda	120	42	42	17.3
80	Clark	Tyler	120	32	25	22.8
101	Mallen	Ryan	135	35	48	20.6
102	Solomon	Bobbie	135	45	57	16.1
103	Haberger	Jason	150	30	2	24.6
104	Lopez	Don	150	33	25	22.1
105	Branchflower	Lynn	165	34	36	21.3
106	Kelly	Ann	165	44	46	16.5
107	Laffey	Theresa	180	39	22	18.7
108	Barr	Tim	180	29	55	24.7
109	Betts	Lisa	195	45	35	16.2
110	Madden	Shelby	195	42	40	17.3
111	Klaar	Desi	210	39	3	18.9
112	Homayk	Vanessa	210	37	55	13.0
113	Boswell	Alexandria	225	47	35	15.5
114	Buysse	Shane	225	27	18	27.0
115	Concors	Douglas	240	39	50	18.5
116	Neuschwander	Tim	240	30	30	24.2
117	Neuschwander	Jen	255	32	57	22.4
118	Watry	Debbie	255	42	33	17.3
119	Buysse	Dave	270	34	25	21.4
120	Tippets	Bill	270	-5	30	-164.0

BIKE WORKOUT WEDNESDAY APRIL 1ST @ 6PM

Join us this week for the first official time trial of the 2009 season.
This workout is simple: it’s a race against the clock to see how fast you can go for 3 large loops of Fiesta Island (~20k/ 12.3 miles). All you need it a bike, helmet, and the willingness to work hard. If you can make no other weekly bike workouts try to make to this one. It's great for building fitness as well as seeing how your training is progressing.
Sign ups are at 5:45PM with the first rider off at 6PM so try to get there early to warm up.
WE'RE MEETING AT THE NEW LOCATION AT THE JUNCTION BETWEEN THE NORTH AND SOUTH LOOPS ACROSS FROM THE AQUATIC CAMP (SAME PLACE AS BRIAN'S CLUB RACES)

Play at home version: Find a flat, safe circuit of 2-5 miles that allows you to "all out" without interruption for 30 minutes (10 to 13 miles) or use your trainer. Warm up for 10-20 minutes, gradually raising your effort until you begin to break a sweat. Once warmed up and ready to go immediately start the test. Start at a moderate level of exertion (RPE 6) and gradually build your effort to your max by the end of the test. If done properly you should be feeling it in your quads, butt, lungs, and even your stomach! You'll push harder if you have a partner to ride with/ against.

BIKE WORKOUTS FOR APRIL 2009

Spring training is over and it's time to start the regular season of TCSD bike workouts. Opening day is this Wednesday the 1st for the first official time trial of the season. Here is the rundown for the month:
April 1st: 20K time trial at Fiesta Island
April 8th: hill repeat workout at Mount Soledad
April 15th: Intervals at Fiesta Island
April 23rd: Brick workout at Fiesta Island
April 30rd: Spring Sprint preview at South Shores Park on Mission Bay.
NB: not all the workouts take place at Fiesta Island and that we have a new meeting place for the Fiesta Island workouts.
Andy

"RESULTS" OF THE YOUTH DUATHLON MARCH 22ND

Here is the list of the participants in last Sunday's Youth Duathlon. While there are times listed after that athlete's names, there was a fair amount of confusion about the course so a variety of distances were covered and is reflected in the times. Thanks to the athletes, their parents/ supporters, and especially the volunteers for helping making it such a success. With some help I'd like to make this a regular feature to help grow the sport (literally) as well as promote youth fitness.
Andy

	TIME TRIAL SPREADSHEET
	LAST NAME	FIRST NAME	TIME OFF	FINAL MINUTES	FINAL SECONDS
41	Cinco	Kai	0	7	3
42	Cinco	Maiya	15	18	14
43	Duryee- Feely	Jacob	30	-1	30
44	Pateros	John	45	5	16
45	Terril	Matthew	60	18	4
46	Beech	Erin	75	20	55
47	Beech	Matthew	90	18	6
48	Beech	Ryan	105	20	37
49	Wallace	Skyler	120	15	48
50	Martinez	Jason	135	18	28
51	Prushki	Daniel	150	15	18
52	Prushki	Adam	165	7	36
53	Olander	Cooper	180	-3	0
54	Hermanson	Elissa	195	17	54
55	Hermanson	Allie	210	19	30
56	Hill	Alex	225	-4	15
57	Zarlin	Demi	240	-4	0
58	Rich	Bobby	255	7	32
59	Howell	Alec	270	7	51
60	Carreon	Abigail	285	23	15
61	Lemersal	Grace	300	23	0
62	Lemersal	Ian	315	15	54

CORRECTED RESULTS OF THE MARCH 11TH TIME TRIAL

Here are the corrected times for the time trial. I forgot that 2 riders took off at the same time.

	TIME TRIAL SPREADSHEET
	LAST NAME	FIRST NAME	TIME OFF	FINAL MINUTES	FINAL SECONDS	AVERAGE SPEED
1	Thomason	Trampus	0	21	13	18.69
2	Malm	Sara	0	19	41	20.15
3	Guidroz	Michelle	15	22	8	17.92
4	Solomon	Bobbie	15	26	21	15.05
5	Trosper	Jaclyn	30	22	28	17.65
6	Bowen	Carter	30	16	43	23.72
7	Galbreath	Justin	45	17	9	23.13
8	Gabourel	Monica	45	19	52	19.96
9	Rich	Linda	60	22	0	18.03
10	King	Steven	60	21	4	18.83
11	Michalek	Tom	75	17	45	22.34
12	Obradovich	Emmah	75	24	20	16.3
13	Firth	Amy	90	17	45	22.34
14	Michalek	Tom	90	18	37	21.3
15	Sutherland	Steven	105	17	47	22.3
16	Reinbolt	Jacob	105	#VALUE!	#VALUE!	#VALUE!
17	Clark	Tyler	120	19	51	19.98
18	Schmitz	Randy	120	18	3	21.97
19	Moreton	Solene	135	18	40	21.25
20	Dugas	Ben	135	16	25	24.16
21	Cook	Jerald	150	14	59	26.47
22	Back	Allison	360	21	52	18.14
23	Back	Lindsey	360	17	30	22.66
24	Chen	Tina	645	#VALUE!	#VALUE!	#VALUE!
25	Buysse	Dave	645	18	17	21.69
26	Lamonchi	Erin	885	#VALUE!	#VALUE!	#VALUE!

BIKE WORKOUT WEDNESDAY MARCH 25TH @ 6PM

This week is the last of the "March Madness" workouts. Next week we start the regular schedule of time trials, hill repeats, intervals, and bricks. For this week we're going to practice pacelines. After a short mass start lap around the small loop we'll break up into groups of 4-5 to practice drafting. leading, and lead changing. It's great practice for those new to cycling in groups, for those looking for potential teammates for the September TTT, and for the inevitable pack riding that I hear occurs in certain 70.3 races. The lead will change at each cone spaced .5 miles apart on the Island.
WE WILL BE MEETING AT THE EAST SIDE OF THE ISLAND NEAR THE YOUTH CAM ENTRANCE, NOT NEAR THE DOG PARK. Here is a map to the location: http://tinyurl.com/fiestaisland. This is a different location than years past.
A bike and helmet are mandatory; hydration and an HRM are a good idea. For those wanting to run after don't forget your running shoes.
PLAY AT HOME VERSION: This is obviously best done on a flat route with few traffic lights. Get 2-3 friends and practice riding within a wheel's diameter of one another. The front person is the ONLY one allowed to be in the aerobars. He/ she is responsible for maintaining a steady pace while carefully avoiding obstacles. They will lead for fewer than 5 minutes, then look over their left shoulder before moving about 2' to the side to let the next person take over the lead. The group passes while the former leader slowly drifts back to the end of the line. Done right it's a great confidence builder!
Contact me at aconcors@triclubsandiego.org with any questions or comments.

YOUTH PRACTICE DUATHLON FAQs

There have been a couple of questions about the practice duathlon this Sunday, March 22nd that I'll address here:
Where is the race location?
The race transition area is on the Sorrento Valley Road bike path, just south of the intersection of Carmel Valley Road and Sorrento Valley Road/ Pointe Del Mar Way. There is a CalTrans yard and park and ride just before the path starts. Here is a map of the bike path: http://www.mapmyride.com/route/us/ca/del%20mar/551123759612530384

What happens if there is rain?
Rain will make the bike course slippery and unsafe so wet roads automatically cancel the race to another day. I'll post an update at sunrise if the race is canceled.

My kids only have one bike. Can the kids take turns?
Sure, we'll accommodate them by scheduling one child to race after the other finishes.

What time does the race start?
Sign ups start at 8AM and we'll be underway as soon as we have everyone ready.

Are there opportunities to train after the race?
I'd be glad to ride or run after the race is over. Since it may rain I'm guessing swimming may not be an option.

Also, there will be snacks and other goodies for all participants and volunteers!
See you there,
Andy

BIKE WORKOUT WEDNESDAY MARCH 18TH @ 6PM

SKILLS CLINIC: This week we're doing a skills clinic where every ~ 1/2 mile there will be a cone where you'll have to perform a different pedaling skill. For instance, the first cone may say, "RIGHT LEG ONLY", where you ride to the next cone using only your right leg. The next one may say, "SPIN" where you put pedal as fast as you can in your easiest gear. It's a great way to improve the efficiency of your pedal stroke. WE WILL BE MEETING AT THE EAST SIDE OF THE ISLAND NEAR THE YOUTH CAM ENTRANCE, NOT NEAR THE DOG PARK. Here is a map to the location: http://tinyurl.com/fiestaisland. This is a different location than years past.
A bike and helmet are mandatory; hydration and an HRM are a good idea. For those wanting to run after don't forget your running shoes.
PLAY AT HOME VERSION: On a trainer or on a flat, relatively quiet street you can practice the same skills. Suggested skills are single leg pedaling, standing, spinni