Start Location: Hi-Tech Bikes
7638 Clairemont Mesa Blvd.
San Diego, Ca 92111
PLEASE PARK IN REAR OF STRORE - PLENTY OF PARKING !
Start Time: 8:30 AM
Finish Time: 12:30 PM
Distance: A&B Rides 45 to 50 miles
C Ride 30 to 35 miles
Climbing: Varies
Difficulty: A Ride Moderately Hard
B Ride Moderate
C Ride Easy to Moderate
Riders: 20-40
Ride Leader: Bud Stratton
619-889-9192
Saturday Ride Description:
The ride starts in the parking lot behind High-Tech Bikes 7638 Clairemont Mesa Blvd. in Kearny Mesa at 8:30 AM. The A ride will start at 8:30 and will follow one of three established routes each week (dates and routes posted below). Second to start, the B ride follows the same route as A but at a moderate pace. The C ride is the last to start and will follow an abbreviated route with a moderate pace. There will be a map and turn by turn route sheets available online and at the start. All rides will have a restroom stop and regroup points. High-Tech Bikes will open for use of their restrooms only until five minutes prior to the start of the ride.
Please join us at the Starbucks after the ride. They open their patio for our riders and their bikes. Located at Clairemont Mesa Blvd just west of where we turn off on Ruffin Road .
The Three Routes;
1A&B (Torrey Ride) The ride goes down through Mission Valley, up Rose Canyon, out to Torrey Pines and finishes with a sprint down Kearny Villa Rd. 47.8 Miles. Map Link ridewithgps.com/routes/934542
1C (Top Gun Ride) A variation of 1A without the Torrey Pines Grade 34.3 Miles. Map Link ridewithgps.com/routes/934522
2A&B (North County Ride) A Ride up through Scripps Ranch, Poway, out to 4S ranch, a sprint down Kearny Villa Rd and back to High-Tech. 40 miles, Map Link ridewithgps.com/routes/898219
2C (North County Short) Same ride as 2A, just a bit shorter. 31.8 Miles. Map Link ridewithgps.com/routes/898180
3A&B (Rancho Santa Fe Ride) This ride highlights the communities of Rancho Santa Fe and 4s Ranch. 50 Miles. Map Link http://ridewithgps.com/routes/898334
3C (56 Bike Path) This Ride goes to the coast down Torrey Pines Grade and across the 56 bike path. 34 Miles, Elev. 1,200’. Map Link ridewithgps.com/routes/898271
Ride/Route Dates:
See above Calendar for Route on Specific Days
]]>Top 5 Tips for Passing Cars, Cyclists & Pedestrians
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Can be downloaded to Garmin or print Cue Sheet for everyday use
Ride Description:
Fiesta Island is in Mission Bay. Time Trial Training. The only CV ride where the use of aerobars is allowed.
Fiesta Island has a 2.5 mile and a 4.0 mile road loop. We generally ride the long laps.
The ride begins with two warm-up laps. Then generally follows two small-group or individual time trial exercises. The exercises are designed to improve specific cycling fitness systems--for example, the strength, aerobic, or neuromuscular systems.
A practice 20K time trial(or less if you choose) is run the first Tuesday of most months.
The group goes for a second breakfast or coffee after the ride at a local inexpensive restaurant.
The Fiesta Island ride is a great workout for those preparing for time trails, triathlons, road races; centuries and other endurance rides. Individual and team time trial drills and interval workouts help improve riding skills and fitness. Rides of all levels are welcome. Knowledge is shared at this guided (not coached) workout. The first Tuesday of the month is a practice time trial of mile to 20K distance or an alternative workout.
Training Focus:
]]>Ride Type: Hilly, endurance
Start Location: MacDonald's, Fury & Jamacha, East County
Start Time: 8:30 AM
Finish Time: 12:30 PM to 1:00 PM
Distance: 43 miles
Climbing: 4,000 feet
Difficulty: Moderate
Riders: 10
Ride Leader: currently no ride leader
Map images from Garmin 301 and Ben Weaver
Great Western Loop 2.9 megabytes
There is currently no ride leader for the Slower Great Western Ride. If you are still interested in riding, meet at 8:30 in the parking lot of McDonalds at Jamacha and Fury at 8:30; we do not recommend doing this ride alone.
Ride Description:
San Diego Cyclo-vets has added a second group to the Sunday training ride.
The ride will leave at 8:30 AM from the McDonald's in Rancho San Diego. The group will not be part of the Coached ride (above) which leaves at 9:00 AM, but will follow the same Great Western 43 mile loop.
You will be given direction for training, but it is up to you train or not. The ride will be slower than the 9:00 AM training. It has been set up as an introduction to Cyclo-Vets/Masters Racing program.
The Great Western 43 miles is a hard ride. If you can not ride 50 miles in 4-1/2 hours, this ride is not for you. If you are a TNT graduate, this may be the next step in your cycling adventure. If you like the ride and the friendship, we will ask that you join the Cyclo-Vets.
]]>For a slower version of this ride see Sunday Ride II.
Ride Type: Group endurance/fitness systems training
Start Locations:
(1) MacDonald's, Fury & Jamacha, East County
(2) Pioneer Park, Mission Hills
Start Time: 7:30 AM to 9:00 AM. See below.
Finish Time: Noon to 4:00 PM. See below.
Distance: 45 to 90+ miles (You always have the 45-mile option.)
Climbing: 4,000 to 7,500 feet (You always have the 4,000 foot option.)
Difficulty: Moderately hard to very hard
Riders: 30-50
Ride Leader: Todd Boussom
For a slower ride, see below.
Map images from Garmin 301 and Ben Weaver
Great Western Loop 2.9 megabytes
Ride from Mission Hills and Great Western Loop 7.6 megabytes
October:
Endurance training.
November:
5 Weeks of strength training: Big gears, standing, ILT
December/January:
6 Weeks of aerobic endurance and capacity training: Smaller-gear, then larger-gear intervals.
February:
High-end aerobic work.
March through September:
Less organized. Many of us are racing.
Workout Examples
Interval progression for the 22 weeks in PDF.
Example of first high-cadence interval session. 12-12-04.
Six intervals @ 80% max HR.
Example of second high-cadence interval session. 12-19-04.
Six intervals @ 80, 82, 82, 82, 82, 82 percent of max HR.
Example of third high-cadence interval session. 12-26-2004.
Six intervals @ 80, 80, 82, 80, 82, 84 percent of max HR.
(First interval is missing.)
January Surprise: Race Fire Station to Four Corners.
Jimena's winning HR and Power file.
Example of fourth high-cadence interval session. 1-16-2005.
Six intervals @ 80, 82, 85, 82, 85, 87 percent of max HR.
Example of fifth interval session. 1-23-2005.
Six intervals @ 80, 82, 85, 82, 85, 90 percent of max HR. Recovery @ 75% of max.
February Comes Early Surprise: Race Fire Station to Four Corners.
Arnie's HR file.
Example of sixth interval session. 2-13-2005. 135-pound male rider.
Six intervals @ 80, 82, 85, 82, 85, 90 percent of max HR, Power > 300 watts. Recovery > 82% of max.
Example of last interval session. 2--2005. 135-pound male rider.
Six intervals @ 80, 82, 85, 90, 85, 85 percent of max HR. Power > 300 watts. Recovery > 82% of max. Surge to 800 watts attack.
Weather May Cancel
Hypothermia is a risk on winter rainy days in the East County.
Greater than 50% probability of rain will cancel the coaching on this ride.
If rains or other conditions threaten, notice for any given Sunday ride is generally placed on the website by 6:30 AM.
From Bill Wilson:
"Two months ago, I literally got pushed up the Great Western Sunday ride. At the end of the ride, I was so fatigued and sore, I could hardly stand.
Last week, after seven weeks of doing the ride and the exercises (albeit imperfectly), I pushed up gut-check incline sustaining 33% more torque than the first day, and without help!
Yesterday, in addition to doing the Great Western loop, I rode out from Mission Hills and then did an extra trip up to the firehouse after the ride. I got in 75 miles without destroying myself. I'm excited about the improvement in my strength and endurance."
Ride Description
(1) Ride the Great Western, leaving McDonald's at Fury and Jamacha (take 94 East to Jamacha) in Rancho San Diego at 9:00 AM, back at 12:00-1:00 PM for coffee and a one-half hour social.
(2) Ride from Pioneer Park (Washington Place and Randolph, 7:30 AM) in Mission Hills, via the North Park water tower (Howard and Utah, 7:50 AM), through La Mesa to MacDonald's, meeting up with the 9:00 AM group. Then ride the Great Western. Long endurance group option to return home directly or ride Lyons Valley, Lawson Valley, Skyline, and home. Back at 3:00 PM to 4:00 PM.
The Great Western section of the ride is structured. Workouts are for targeted systems training. Training is co-operative rather than competitive. Coaching hints and tips are given at regrouping points. With large attendance (>25 riders) the ride is split into ability groups. Faster riders turn around at regrouping points and ride back to the slowest riders for extra mileage and climbing.
After a 5-mile warm-up, there are roughly 13 miles of continuous climbing and then rolling descents. There are three regrouping points. Near the end of the ride there is a race-training section. We have A and B groups for different fitness levels.
Gear recommendations:
A minimum of a 39-27 is suggested in order to be able to perform the workouts properly.
This structured ride is specifically designed to coach and train racing fitness, although you do not need to race to join the ride. It is not a "training ride" in the sense that most racing clubs use the term. Quite unlike rides elsewhere, the ride has specific exercises, multiple regrouping points, and professional coaching provided along the way.
We encourage all riders with sufficient fitness who are interested in trying the ride to join us. Guideline: Riders should be able to climb Torrey Pines (the outside route, from the parking lot driveway to flashing lights) in less than 9 minutes to feel comfortable in the group.
There is no specific fee associated with the coaching that the club has arranged for this ride. The concept is that those of us who are being coached and race are racing for Cyclo-Vets, the club that trains us. By all means try out the ride. If you wish to continue to participate and benefit from the free coaching and training, you must join Cyclo-Vets. If you are a road or track racer, you must race for Cyclo-Vets.
Southern Californian racers of other clubs may join in, with permission, for a fee. Out-of-town riders may join us, at no cost, with permission.
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