From "No Slackers Allowed" Spinervals
45 minutes of pain!
Spin 3:00 (small-15)
3x:30 spin-ups (big-15) with :30 ez spin in between
5x1:00 hard effort in big-18, big-15, big-14, big-13, big-12 (your hardest gear)
ez spin 2:00 (small-15)
5:00 of (:30 seated big-12; :30 recover; :30 standing big-12) Ugh!
ez spin 1:00 (small-15)
super spin (120 rpm or higher) small-15--6x:30 with :30 recover in b/tw (really gets your h.r. up!)
ez spin 1:00
6x (:30 spin up (120 rpm small-15), :10 rest; :10 hard effort seated big-12; :10 hard effort standing big-12; :30 rest)
ez spin 1:00
5:00 race simulation all-out effort (includes hills: big-12 standing :30; downhill: :30 superspin small-15; race effort big-12 seated :30--repeat until 5:00)
cool down: 3:00
Total Time: 45:00
Wednesday, January 21, 2009
Tuesday, January 6, 2009
Celo Grand Deli Inland Ride
http://www.gmap-pedometer.com/?r=2474625
http://www.celopacific.org/GroupRides.htm
1. Leave the Grand Deli at Grand Ave & Roosevelt St in Carlsbad.
2. South along the coast to Palomar Airport Rd.
3. Inland on Palomar Airport Rd, which turns into San Marcos Blvd, to Discovery St. (just past San Marcos High School).
4. Right on Discovery St and bear to the left when Discovery St. comes to a “Y” with La Sombra Dr.
5. East on Discovery St to Cravens Rd.
6. Right on Cravens Rd. to Twin Oaks Valley Rd.
7. Left Twin Oaks Valley Rd.
8. Right E. Barham Dr. (east) to Woodland Pkwy.
9. Left on Woodland Pkwy (under the 78 Fwy) to El Norte Pkwy.
10. Right El Norte Pkwy. Short two blocks to Country Club Lane.
11. Left on Country Club Lane, and stay on Country Club Lane when it makes a right turn at the entrance to the Escondido Country Club.
12. East on Country Club Lane (under the I15 Fwy) to Broadway.
13. Left on Broadway to Jesmond Dean Rd.
14. Left on Jesmond Dean Rd to Centre City Pkwy.
15. Right on Centre City Pkwy (north) which turns into Champagne Blvd at Deer Springs Rd.
16. Continue north on Champagne Blvd, which turns into Old Highway 395 at Gopher Canyon Rd., to a stop at the All Seasons RV Park & Campground store, just past Circle R Dr.
*Extra miles and hills can be added, from the stop at the store, by going east on Circle R Dr. and left on West Lilac Rd and make the loop back across I-15 on West Lilac Rd to Camino Del Rey. Then a right on Camino Del Rey to a left on Old River Rd.*
17. Then north on Old Hwy 395 to Camino Del Rey.
18. Left on Camino Del Rey (under I-15) to a left on Old River Rd.
19. Continue on Old River Road to the bike and pedestrian crossing on the old bridge over the San Luis Rey River (just past the undercrossing to Hwy 76).
20. Turn left on Holly Lane to N. River Rd.
21. Left on N. River Rd. (west) to another left where N. River Rd. intersects with Vandergrift Blvd.
22. Then one long block to a left on College Blvd.
23. Just across the San Luis Rey River, turn right on the bike and pedestrian path along the south shore of the river.
24. West on the bike path to where it travels next to Hwy 76, then use Hwy 76 to go under I-5 to Coast Hwy.
25. Left on Coast Hwy to a right Surfrider Way, and then a left on Pacific St.
26. South on Pacific St. to a left on Cassidy St.
27. Then right on Broadway to a left on Eaton St.
28. Then right on Coast Hwy, that turns into Carlsbad Blvd.
29. Then just across the lagoon, bear left on State St. to Grand Ave. and left to Roosevelt St and the Grand Deli.
50 miles without the extra loop
http://www.celopacific.org/GroupRides.htm
1. Leave the Grand Deli at Grand Ave & Roosevelt St in Carlsbad.
2. South along the coast to Palomar Airport Rd.
3. Inland on Palomar Airport Rd, which turns into San Marcos Blvd, to Discovery St. (just past San Marcos High School).
4. Right on Discovery St and bear to the left when Discovery St. comes to a “Y” with La Sombra Dr.
5. East on Discovery St to Cravens Rd.
6. Right on Cravens Rd. to Twin Oaks Valley Rd.
7. Left Twin Oaks Valley Rd.
8. Right E. Barham Dr. (east) to Woodland Pkwy.
9. Left on Woodland Pkwy (under the 78 Fwy) to El Norte Pkwy.
10. Right El Norte Pkwy. Short two blocks to Country Club Lane.
11. Left on Country Club Lane, and stay on Country Club Lane when it makes a right turn at the entrance to the Escondido Country Club.
12. East on Country Club Lane (under the I15 Fwy) to Broadway.
13. Left on Broadway to Jesmond Dean Rd.
14. Left on Jesmond Dean Rd to Centre City Pkwy.
15. Right on Centre City Pkwy (north) which turns into Champagne Blvd at Deer Springs Rd.
16. Continue north on Champagne Blvd, which turns into Old Highway 395 at Gopher Canyon Rd., to a stop at the All Seasons RV Park & Campground store, just past Circle R Dr.
*Extra miles and hills can be added, from the stop at the store, by going east on Circle R Dr. and left on West Lilac Rd and make the loop back across I-15 on West Lilac Rd to Camino Del Rey. Then a right on Camino Del Rey to a left on Old River Rd.*
17. Then north on Old Hwy 395 to Camino Del Rey.
18. Left on Camino Del Rey (under I-15) to a left on Old River Rd.
19. Continue on Old River Road to the bike and pedestrian crossing on the old bridge over the San Luis Rey River (just past the undercrossing to Hwy 76).
20. Turn left on Holly Lane to N. River Rd.
21. Left on N. River Rd. (west) to another left where N. River Rd. intersects with Vandergrift Blvd.
22. Then one long block to a left on College Blvd.
23. Just across the San Luis Rey River, turn right on the bike and pedestrian path along the south shore of the river.
24. West on the bike path to where it travels next to Hwy 76, then use Hwy 76 to go under I-5 to Coast Hwy.
25. Left on Coast Hwy to a right Surfrider Way, and then a left on Pacific St.
26. South on Pacific St. to a left on Cassidy St.
27. Then right on Broadway to a left on Eaton St.
28. Then right on Coast Hwy, that turns into Carlsbad Blvd.
29. Then just across the lagoon, bear left on State St. to Grand Ave. and left to Roosevelt St and the Grand Deli.
50 miles without the extra loop
San Diego Triathlon Challenge Bike Course
http://www.gmap-pedometer.com/?r=2474577
1. Start at La Jolla Cove
2. Exit by turning right on Coast
3. Left onto Girard
4. Left onto Wall Street
5. Left onto Ivanhoe
6. Right onto Cave
7. Right onto Prospect
8. Left onto Torrey Pines Road (mile 1)
9. Left onto La Jolla Shores Drive
10. Left onto North Torrey Pines Road (mile 4)
11. Right onto Carmel Valley Road (mile 9)
12. Left onto El Camino Real (mile 11)
13. Right onto San Dieguito Road (mile 14)
14. Left onto El Apajo (mile 17)
15. Right onto Via De Santa Fe
16. Right onto Via De La Valle (mile 19)
17. Right onto Paseo Delicias (S6)
18. Left onto El Camino Del Norte (mile 21)
19. Right onto Rancho Santa Fe Road (mile 24.5)
20. Left onto Olivenhein Road (S10) (mile 26)
21. Right onto El Camino Real (S11) (mile 27)
22. Left onto Aviara Pkwy/Alga Road (mile 29.5)
23. Left onto Poinsettia Lane (31.5)
24. Left onto Carlsbad Blvd (S21) (mile 33)
25. Follow the Coast Hwy through Leucadia, Encinitas, Cardiff, Solana Beach, Del Mar
26. Turn onto North Torrey Pines Road (mile 49)
27. Right onto La Jolla Shores Dr. (mile 50)
28. Right onto Torrey Pines Road
29. Right onto Prospect (mile 53)
30. Right onto Coast Blvd to the Cove
Total Distance 54 miles
http://www.challengedathletes.org/
http://www.challengedathletes.org/pdfs/2006SDTCBikeCourse.pdf
1. Start at La Jolla Cove
2. Exit by turning right on Coast
3. Left onto Girard
4. Left onto Wall Street
5. Left onto Ivanhoe
6. Right onto Cave
7. Right onto Prospect
8. Left onto Torrey Pines Road (mile 1)
9. Left onto La Jolla Shores Drive
10. Left onto North Torrey Pines Road (mile 4)
11. Right onto Carmel Valley Road (mile 9)
12. Left onto El Camino Real (mile 11)
13. Right onto San Dieguito Road (mile 14)
14. Left onto El Apajo (mile 17)
15. Right onto Via De Santa Fe
16. Right onto Via De La Valle (mile 19)
17. Right onto Paseo Delicias (S6)
18. Left onto El Camino Del Norte (mile 21)
19. Right onto Rancho Santa Fe Road (mile 24.5)
20. Left onto Olivenhein Road (S10) (mile 26)
21. Right onto El Camino Real (S11) (mile 27)
22. Left onto Aviara Pkwy/Alga Road (mile 29.5)
23. Left onto Poinsettia Lane (31.5)
24. Left onto Carlsbad Blvd (S21) (mile 33)
25. Follow the Coast Hwy through Leucadia, Encinitas, Cardiff, Solana Beach, Del Mar
26. Turn onto North Torrey Pines Road (mile 49)
27. Right onto La Jolla Shores Dr. (mile 50)
28. Right onto Torrey Pines Road
29. Right onto Prospect (mile 53)
30. Right onto Coast Blvd to the Cove
Total Distance 54 miles
http://www.challengedathletes.org/
http://www.challengedathletes.org/pdfs/2006SDTCBikeCourse.pdf
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