Get Out and Train: December 2008

Friday, December 19, 2008

Leadville 100

Entries will be limited and determined by lottery. Entries must be received by Jan. 31 for lottery participation. Confirmations will be mailed by February 9. Unsuccessful entries will be returned. Under 9 hours – handcrafted gold and silver trophy belt buckle, under 12 hours – handcrafted silver belt buckle. August 2009
$250 fee

50 miles out and back. Start/Finish in the heart of Leadville @ 10,200’. 90%+ dirt or double track dirt roads. Steep climbs: serious descents. 7 mile climb to the 50 mile turnaround at 12,600 ft. Approximately 14,000’ elevation gain. Greater than 65% average finish rate under the 12 hour limit. Excellent support stations.

Monday, December 8, 2008

Palomar Mountain Stage 8 Update

Palomar Mtn will come at the half-way point of this stage (not at the finish). With four climbs, this is most difficult final stage that the TOC has ever seen. Palomar Mountain (5,123 ft.). At 11.7 miles, a seven percent average grade, 4,200 feet of climbing and 21 switchbacks. A small group will get away on this stage.

Friday, December 5, 2008

ROUTE details 2009 Amgen Tour of California

AEG released route details yesterday. Race is expanded to cover more than 750 miles over nine days, 8 stages. Pick 4 stages that shouldn't be missed?

1. Stage 2: Sausalito south to Santa Cruz over the Golden Gate down PCH
2. Stage 6: Friday, Feb 20th, Time Trial in Solvang
3. Stage 7: Saturday, Santa Clarita to Pasadena via Angeles Crest Hwy
4. Stage 8: Sunday, Escondido to summit of Palomar Mtn

MASCOTT Training Log

I MUST RETHINK MY TRAINING
Sunday 8/10 race day
week of 8/4:
week of 7/28:
week of 7/21: One 1.5-hour ride MTN, 2.5-hour ride, 1.5-hour easy ride, 3 rest days
week of 7/14: One 1-hour ride, Three 2.5-hour rides with all-out climbing, One 4-hour ride climbing, One 30-minute spin
week of 7/7: Six 2-hour rides with 30-min climbs
week of 6/30: Three 1 hour spins, One 2 hour ride
Week of 6/23: One 1-hour ride, 2.5-hour + climb, 2-hour + climb, 2-hour + climb, 3-hour MTB, Two Rest Days
Week of 6/16: One 3-hour ride, One 2-hour ride, Two 2.5-hour climbing, One 3.5-hour ride climbing (30 min climbing efforts), one rest day
Week of 6/9: One 3.5 hour ride, Two 1-hour rides, One 2-hour ride, 3 rest days
Week of 6/2: Five 2-hour rides, One 3.5 hour ride, One rest day
Week of Memorial Day: 1-hour ride, Two 2.5-hour rides, 4.5-hour epic ride to Mt. Wilson, 2-hour ride, 2-hour ride (15 hrs)
Week of 5/19: One hour ride, Three sick days, One 2-hour ride, One 1-hour MTB ride
Week of 5/12: One 1-hour trainer, One 2.5 hour group ride, 2 sick days, 2 Cross train days, One 2 hour ride
Week of 5/5: Three 2-hour group rides, One 30-min spin, Sat-4-hours (w 45 min climb), Rest Day: Two (11 hours)

7 weeks to race day: Mascott's Training Schedule (from Alison Dunlap)

6/23 week: Ride four 2.5-hour days, with one 60-minute climb each day. Saturday take a four-hour-ride. One hour of spinning on Sunday. >Rest one day.
6/30 week : Ride four days of one hour spins. >Rest three days, not back to back.
7/7 week: Ride four 2-hour days, with one 30-minute all-out climbing effort each day. Ride three hours at an easy pace both wknd days. >Rest one day.
7/14 week: Ride four 2-hour days, with one 45-minute all-out climbing effort each day. Ride 3.5 hours at an easy pace both weekend days. >Rest one day.
7/21 week: Ride four 2-hour days with one 60-minute all-out climbing effort each day. Ride four hours at an easy pace both wknd days. >Rest one day.
7/28 week: (week before race week) Ride four days easy one-hour spins. >Rest three days not back to back.
8/4 Race Prep: 1.5 hours twice, with one 20-minute climb each
In BC: easy one-hour spin each day leading up to start day

Get Out and Train

Friday, December 19, 2008

Leadville 100

Monday, December 8, 2008

Palomar Mountain Stage 8 Update

Friday, December 5, 2008

ROUTE details 2009 Amgen Tour of California

NEW ST. FRANCIS TEAM MTB KIT

Sam "The Master Wrench"

Need I Say More?

Chris "The Mayor of Fernie"

Laurie "the Kokanee climber"

Can Vert get a neck massage?

Bryan "The Pool Shark" Keaveny

Adrian & Gavin Team EPO

Who is this?

Toast To The Crew

Epic Rides Completed

What's Next?

Race Information

Resources

Twitter Updates

Twitter Updates

Blog Archive

MTB Stage Races

MASCOTT Training Log

VERT Training Log Update

VERT Training Log

FAVORITE GEAR LIST

Transrockies 2008

7 weeks to race day: Mascott's Training Schedule (from Alison Dunlap)