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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.


TNT – Thursday Night Training – December 30th

December 30, 2010
6:30 pmto8:01 pm


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.


Voler Clothing sizing and sample party

December 14, 2010
12:30 amto9:30 pm

Team Mates

Your one and only chance to try on for size and check out Volers clothing is on Tuesday Night, December 14th. Try and be at Mike Zuerleins house by 18:45, so that you can hear from the Voler reps directly all the details about the 2011 range.

Mike lives at :

791 Rancho Arroyo Parkway. Fremont, 94536

Rancho Arroyo PkWy is off Niles Boulevard, heading north out of Niles towards Union City.

The team will be purchasing Pizza for the gathering masses.

Please RSVP to Garry

Team ride

December 26, 2010
8:20 amto1:45 pm

Sunday December 26th LSD Hilly Ride

08:30 Sharp                              65 Miles F-5

Race Team ride – Morgan Territory here we come

Garry will lead a ride that includes ascents of Morgan Territory

and Mt. Diablo to the “junction”

Plenty of mountain to get rid of mountains of Christmas excess

All race team members are requested to wear their

team uniform. Rain will stop play. No stopping, no dropping.

Start from the Pleasanton Park and Ride on Johnson & Stoneridge,

From I-680 north, take Stoneridge East to Johnson Drive

Garry Birch    (925) 556-1564 or (510) 438-9632

Team Ride

December 18, 2010
8:15 amto1:15 pm

Saturday December 18th                LSD ride

8:30 SHARP                               65 miles F-4

Race Team Ride – Cyclepros Pleasanton to Wente RR course and beyond

We will ride out to Altamont Pass Road, Cross Road, Greenville, and depending upon requests may throw in a second loop.

All race team members are requested to wear their

team uniform. Rain will NOT stop play. No stopping, no dropping.

Start from the CyclePros shop, Pleasanton Main Street

Garry Birch (925) 819-0247 or (925) 556-1564

Team ride

December 11, 2010
12:30 amto1:30 pm

Saturday December 11th                LSD ride

8:30 SHARP                               60 miles F-3

Race Team Ride – Sunnyvale Sports Basement / Lexington / HW9

The route is to ride over to the Los Gatos Creek Trail, past Lexington Reservoir, up Old Santa Cruz Hwy to Skyline  and back down HW9.

All race team members are requested to wear their

team uniform. Rain will NOT stop play. No stopping, no dropping.

Start from the Sports Basement Sunnyvale

Garry Birch (925) 819-0247 or (925) 556-1564

Team ride

December 4, 2010
8:30 amto1:45 pm

Saturday December 4th                LSD ride

09:00 SHARP                               73 miles F-5

Race Team Ride –Sports Basement SF Presidio / Nicasio / Olema / Mt Tam

The route is a crossing of the Golden Gate, proceed north to Nicasio, cross over to Olema, go South on Highway 1 to Stinson and then back to SF by climbing over Mt. Tamalpais

All race team members are requested to wear their team uniform.

Rain will NOT stop play. No stopping, no dropping.

Garry Birch (925) 819-0247 or (925) 556-1564

Thursday Night Training

December 30, 2010
6:30 pmto8:00 pm

Where: Eureka Drive, Newark, which is at the far western end of Stevenson Boulevard.

Take the first right into Eureka and then first driveway on the left.

When: Every Thursday unless noted otherwise. We begin to congregate between 18:00 and 18:30, and hard work normally begins at 18:45.

What: Every session will have a speed, endurance and technique portion.

Why: Doh,

All riders are welcome. There is a ride sign up sheet. All participants must sign. If you continually attend, membership to the FFBC would be appreciated. We pay for our coaching from Larry Nolan, who leads the majority of out TNT sessions.

Helmets are mandatory. Lights required when appropriate.

Heavy rain will cancel. Wet roads , we ride.

Email Garry at with any questions