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Early bird ‘Meet the Teams Day’

January 23, 2011

Team

Today is when we hopefully will have good weather, and plenty of unattached riders can come and talk to Team Fremont members about what we can offer them.

If it does rain, the MTD date goes back to January 30th.

It would be great if we can get lot’s of members out to both ride and represent the team at the team tent set-up. Plans are very preliminary at the moment, but hopefully it will be like last year, where we had coffee, burittos, etc

Carry on, Gaz out

Cut off deadline for Voler clothing order

January 13, 2011

Today is the last day you can go on-line to order clothing in addition to the team jersey that is part of your membership subscription.

We would also like it if you could have paid your subscription to the team by this date.

Welcome to the Voler Online Ordering System

Your cycling team has chosen to use Voler’s new online ordering system for your next clothing order. Please follow the steps below to place your portion of the teams order:

1. Follow this link to access your teams order: https://custom.voler.com/Custom_Ordering/?OrderID=btksHaoTNAw=

2. Create a “New Account”. Once you log in, click on “Get Started” to begin your order.

3. Choose your items and options from the Like Item Categories.

4. When you are finished, open your shopping cart and carefully review your items. Because each item is custom built, refunds and exchanges will not be accepted. When you have confirmed your order, continue to the secure Checkout.

5. After you process your order, you will receive an e-mailed order confirmation for your records.

6. Once the order deadline date has been met, you will not be able to add or modify your order. The order ship date is listed on the homepage. This is the date that your order will ship to your Coordinator.

Thank you for your order. If you have any questions, please call 800-488-6537.

Team meeting

December 8, 2010
7:30 pmto8:59 pm

Our monthly team meeting.

Meeting commences at 19:30

We alternate between two locations. This meeting is at the Chipotle restaurant in Newark, at34883 Newark boulevard, Newark, CA 94560. It’s located just off the highway 84 exit.

Team and guests get a free meal (yum, yum)

If your intending to join, and have not yet paid yor 2011 subscription, tonights the night. We accept checks, cash, paypal and we can even swipe your debit or credit card (that’s how i paid).

We will follow the normal agenda plus add on whatever needs to be discussed.

Garry

Team ride

January 8, 2011
8:15 amto1:45 pm

If you have been putting off going on team rides because they have been starting beyond Niles or are going too far, this is a good ride for you to join in on. The furthest we will be away from Niles is about 15 miles.

Saturday January 8th LSD Hilly Ride

08:30 Sharp                              65 Miles?

Race Team ride – Tri-City training locations

This ride will visit the majority of locations in the Tri-city area that provide good training roads, including hills of all types, flat roads and technical sections. We will go south to Old Calaveras and North to Appian and out to the Dumbarton area.

All race team members are requested to wear their

team uniform. Rain will stop play. No planned stops, no dropping.

Start from Niles Parking Lot on Niles Boulevard, Cross Street is ‘H’ Street

Garry Birch  – garry_b94568@yahoo.com (925) 556-1564 or (925) 819-0247

Nutrition seminar and Race Ready for 2011

January 2, 2011
5:00 pmto7:00 pm

Team and Friends

Below are details about the seminar on nutrition I was talking about recently. In addition to this seminar, Larry Nolan will be presenting a brief lecture about being ready to race at the Early Birds.

Team Fremont 2011 members and prospective 2011 members entrance will discounted to $5. The team will reimburse the remainder so your entrance is FREE. I’ll collect names on the night and get the $5 back to you ASAP.

Garry

Nutrition Talk with Stacy Sims, PhD.

and

Race Ready 2011 with Larry Nolan

Benefitting Team Specialized Juniors

Stacy Sims, PhD gives an exciting and meaningful presentation that you will not want to miss.  Her work with national and pro cycling teams is cutting edge, yet practical.  Arm yourself for the New Year with information and motivation!

Larry Nolan is an Early Bird leader, has over 30 years of racing and coaching experience, and currently manages Team Specialized.  He will provide you with tips and tactics that you can use in your next race.

When: January 2, 2011 from 5pm to 7pm

Where: 48989 Milmont Drive, Fremont, CA

Meeting @ Mission Springs Community Church

Cost at the door: $10, discounted to $5 for teammates, Early Bird mentors, U23s and Jrs.  Donations are tax deductible so bring your checkbook!

Who: Experienced athletes of all levels.

Questions:  Contact Larry at TeamNolan@hotmail.com

Team ride

January 1, 2011
8:15 amto1:15 pm

Saturday January 1st                       Hill climbing Intervals

8:30 SHARP                                       70 miles F-4/5

Race Team Ride – Tour of the Dead End Canyons

We are going to try this one again, it was rained out at the beginning of the team rides season. If you have been putting off going on team rides because they have been starting beyond Niles or are going too far, this is a good ride for you to join in on. The furthest we will be away from Niles is about 15 miles.

An exploration of roads in the Castro Valley Area, little used

coz they don’t go anywhere, except UP.

Total climbing for the day will be approx. 4500 ft.

All race team members are requested to wear their

team uniform. Rain will stop play. Regroups as required.

Start from Niles Parking Lot on Niles Boulevard, Cross Street is ‘H’ Street

Garry Birch  – garry_b94568@yahoo.com (925) 556-1564 or (925) 819-0247

TNT – Thursday Night Training – December 30th

December 30, 2010
6:30 pmto8:01 pm

Team

As per usual, lets meet at Eureka Drive, at the far western end of Stevenson Boulevard, Newark. Take the first right on Eureka, then first driveway on the left. Helmet and lights required. Please sign in before you start the hard riding.

Larry N. is unable to lead tonight, so i will be providing the program.

Warm up as per usual, with a steadily increasing speed paceline, followed by some form sprints.

Then :

3×10 minute SS intervals, with 5 minutes rest in between, to be done INDIVIDUALLY, no sucking wheels.

SS = Steady State Intervals

For increasing maximum sustainable power

RPE = 7

HR: 92-94% of highest test average

Power: 86-90% of highest test average.

These are used to increase the maximum sustainable power, because the intensity is just below LT, but close to it. As you accumulate time at this intensity, you are forcing the body to deal with a lot of lactate. SS intervals are best performed on flat roads or small rolling hills. Try to complete without interruptions (lights, junctions, etc) and maintain cadence between 85-95 RPM. Maintaining intensity is most important. These intervals are slightly below your time trialing pace. Recovery time between efforts is about half the time of the actual effort.

After the intervals, we will regroup, recover and finish off with the decreasing speed paceline.

If the above is not to your liking, do still come out and do your own thing. The more the merrier.

Garry

Thursday, December 23 workout

we’re on for tomorrow…

warmup until 6:45pm/ 2 technique sprints/ workout/ cooldown

workout = paceline work in smaller groups = you work as much as you like, which is to say that you need to know what you want out of this workout BEFORE you sling your leg over your bike!  Larry