Sunday - Great Western (Moderate Version)-Club Version Completed Until Fall
Monday, February 28, 2011 at 9:00PM Interval progression for the 22 weeks in PDF.
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.