Saturdays 6 1/2 Hr Training Day

**I just received this email this evening. We were not informed about the dietary restrictions until now. Needless to say im upset because I have an office holiday dinner to attend at 6 pm Friday and another "casual, hello, have a drink," TNT reunion gathering after that.. Im still going to go to both functions... I just wont be able to enjoy the yummy food. Bummer :-(

Presidio Sports Basement @ 8:45 AM
610 Old Mason St. SF, CA 94129

Summary of Workout:
8:45 AM arrival. Prepare for 9:00AM start.

NO BREAKFAST FOR ATHLETES other than water and electrolytes. Last meal is previous evening prior to 6pm.

ROTATION ONE: 9:00-12:15, Group A does effort 1, Group B does effort 2

ROTATION TWO: 12:30-3:30, Group A does effort 2, Group B does effort 1

Effort 1: Bike skills, running, stretching and strength workout: You need to arrive in ride gear ready to ride, HELMET, tires pumped up, water bottles full, clothes on by 9:00, not starting to get geared up at 9:00.

Effort 2: Bike spinnerval/run workout: You need to have spin trainers set up by 9:00 AM, not starting to set up at 9:00 AM. We start the workout at 9:00 AM.

Group A: Kristie, Caesar, Ferdinand, & Sedonia’s mentor groups (Captains: Jess, Helen)

Group B: Marin, Joan, Hez, & Beau's mentor groups (Captains: Yi, Judy)

Groups switch at around 12:30 PM for second rotation of same activities listed below after a short recuperative lunch. Everyone should be hungry by now given no breakfast, and no food during first rotation effort.

Details of Workout:
Effort 1 details, first rotation (total of 3 hours 15 minutes, plus 15 minutes for changing/breaks):

1 hour 15 minutes in the parking lot. This group will split into 2 sub-groups.
Drills are as follows:
1. Counter Steering seminar
2. Slow speed cone work

Switch sub-groups after 1 hour and 30 minutes roughly
1. Water bottle exchange, everyone bring at least 3 water bottles
2. Slow speed bottle pickup
3. Gear Changing and braking overview, on bike and off bike

Run 20' level 5 (aerobic) warmup for stretching and strength training
Stretching 20 minutes
Strength 40 minutes

Effort 2 details, first rotation (3 hours 15 minutes, plus 15 minutes for post effort stretching)

3 x (40' spinnerval, 20' run)

Nutrition Details:
NO BREAKFAST FOR ATHLETES other than water and electrolytes. Last meal is previous evening prior to 6pm.

No food for the first rotation with both groups, athletes are meant to work without caloric intake, only water and electrolytes. No liquid or solid food. Second rotation they are encouraged to eat what they are experimenting with.

Small lunch at 12:30 when groups switch.

Wet weather alternative if parking lot is super slippery:

We will forgo the parking lot bike exercises and dig into an all team spinnerval/run, lengthening the run to 40' each repeat and then adding stretching and strength training at the end of the entire workout. We will not split the team if it is raining.