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Hotsheet
September 4, 2009
by Tim Sheeper
In this edition:

Grinder #2 - Alba

The second ride of the Grinder series will kick off tomorrow with three different start times to accommodate the needs of riders.
6:30am-Hani from Burgess
7:30am-Tim  from Burgess
9:15am-Group from Skyline and Hiway 9 parking lot.

The ride is 95 miles from Burgess and 45 miles from the Skyline parking lot.  It is going to be hot so be adequately prepared with fluids and calories to sustain yourself for a long and arduous day.  Mike Osmond will be sagging for the event, but please do not count on the sag for your fluid supplies.  The sag is there for emergencies and not personal support.  It is impossible to support riders with such varying degrees of ability stretched out over 90+ miles.

Hope you can be a part of this challenging experience and be able to get to the top of Alba without too much drama.


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Grinder #1 - Gazos

The first Grinder of 2009 was the Gazos Creek loop leaving from Big Basin Redwoods State Park.  The spectacular loop was highlighted by the remote and stunning beauty of Gazos Creek Road.  Gazos is about a 30-60 minute climb on dirt and loose rock through dense redwood forest.  Steep pitches are sprinkled throughout the climb but you are rewarded for your efforts with an extremely fun and non-technical 30-60 descent into Big Basin Park for the finish.

Riders used mountain bikes, cross bikes and road bikes to complete the Gazos loop.  A much longer alternate loop was listed for the pure road riders and was equally as challenging, with a finish up Bonny Doon.

The Grinder #1 Riders were:
1. Kevin Burns
2. Keith Terrada
3. Mia Webb
4. Gwen Juha
5. Lennard Hachmann
6. Hani Juha
7. Sally Phillips
8. Joel Phillips
9. Doug Fuji
10. Martin Michael
11. Pierre Pujol
12. Ian Hersey
13. Derrick Hansen
14. Sarah Charlesworth
15. Cara Barr
16. Chas Pavlovic
17. Kathy Engleman
18. David Greenwood
19. Tim Sheeper


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Spec Ops Weekend Camp

After the challenging Grinder up Gazos Creek six riders donned their backpacking gear and began a 2.5 hour 6 mile climb to the nights trail camp atop a 2500 foot peak in the Big Basin Redwoods Park.  The packs were loaded down with food, bedding, tents and supplies.  The camping was very rustic and you only had what you brought with you.  Tents were set up quickly and dinners were consumed with equal precision as bedtimes and nightfall was not too far off.  After a questionable nights sleep for some an early morning 3 hour 8 mile hike was begun to return to the cars.  The hike down the mountain was peaceful and rewarding and enjoyed by all.

The camp will be on next years August agenda once again, so talk to:
Keith Terada
Hani Juha
Lennard Hachman
Gwen Juha
Mia Webb
For more details.


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Team Meeting Recap

This is the document we worked from during the meeting so I hope this will answer any questions leading up to the end of the year.

Team Sheeper Triathlon
Team Meeting August 31, 2009
6:00pm Holbrook Palmer Park
Focus-Season II Planning

I. 30-30-30 Award Recipients
II. Big Kahuna Half Ironman Triathlon Training Plan
III. Californina Coast 1-5 Day Bicycle Tour


I. 30 runs- 30 minutes- 30 days straight

Hani Juha, Gwen Juha, Sally Phillips, Joel Phillips, Phillipe Marco, Ian
Hersey, Mary Posey, Kirsten Kempe, Dave Mandelkern, Pierre Pujol, David
Greenwood, Derrick Hansen, John Vironis, David Koblas, Katie Ferguson.  24
for 30  Jeff Solomon, Susan Hinrichs

***Please come by my office and pick up your award.


II. Big Kahuna Half Ironman Training Plan-Season II Race Finale

1. 8 week high impact speed and tempo plan.  Replace season one endurance
and pacing focus with a season two focus on intensity and speed above
projected race pace with decreased volume in performance workouts

2. Major components of performance workouts
a. 2 x Speed bike/run combos  (9/12 and 9/26)
Speed combo will consist of 3 hour bike with 4 x  15' efforts at or above
race pace with periods of rest to follow.  Run will consist of 1 mile
moderate with 1 mile fast for 6 miles total.  Track is preferred surface.
b. 2 x  Grinders for power and endurance maintenance (9/5 and 10/10)
c. 30 x 800 x above race tempo runs-Tuesday runs (9/8, 9/15, 9/29, 10/6,
10,13)
d. 2 x 75 minute broken-flat- high leg tempo- runs with 30 minutes embedded
at or above race pace ( 9/27, 10/11)

Week Date Major Weekly Emphasis
1 Sept 5-6 Grinder #2-Alba
2 Sept 12-13 Speed Combo #1; 6 x 800
3 Sept 19-20 Santa Cruz Triathlon; 6 x 800;
4 Sept 26-27 Speed Combo #2; Broken flat tempo run
5 Oct 3-4 Tinley's Triathlon/Spec Ops  Race Weekend; 6 x 800
6 Oct 10-11 Grinder #3-Hicks; Broken flat Tempo run
7 Oct 17-18 Recovery Taper
8 Oct 24-25 Big Kahuna Half Ironman
9 Oct 31/Nov 1 Marin Olympic Distance if Big K was not your focus tri or
Recovery weekend
10 Nov 7-8 Grinder #4-Orbit
11 Nov 14-15 California Coast Tour-2009 Season Grand Finale
12 Nov 21-22 Recovery Weekend
13 Nov 28-29 Recovery Weekend
14 Dec 5-6 Walk/Hike/Run Endurance Challenge Weekend
15 Dec 12-13 Triathlete of the Year Party; Christmas Relays
16 Dec 19-20 Donut Ride
17 Dec 26-27 Holiday Break/ No Workouts


III. California Coast Tour

Dates:  November 13-17, 2009
Days: Friday-Tuesday
Options:  1-5 days
Day 1- Menlo Park-Big Sur-100+ miles
Day 2-Big Sur-San Luis Obispo/Pismo Beach-110+ miles
Day 3-Pismo-Santa Barbara-100+ miles
Day 4-Santa Barbara-Manhattan Beach 100+ miles
Day 5-Manhattan Beach-San Diego (La Jolla Cove) 100+ miles
Lodging: The team has a block of rooms at each destination.  Booking rooms
is the responsibility of the rider. 
Return Transportation:  We will be finishing each ride close to an airport.
 Each rider is responsible for their own transport back home by car or
plane.  (there will be limited return space for bike transport)
Sag:  Sig will be sagging all day every day
Course Difficulty by day:
Day 1-Mod
Day 2-Hard
Day 3-Mod
Day 4 Easy
Day 5-Mod
Cost:  Reasonable.  Covers sag, daily food, route and moral support.
Depends on number of days on tour approx $80-$400.


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Santa Cruz Sentinel Triathlon

36 Racers.  The next big event for the team is the Santa Cruz Triathlon on September 20, 2009.  This is a club championship event where our athletes will compete with other athletes from other teams for points.  The team with the most points will be considered the strongest triathlon club in the area.  It should be fun and harmless.  Most of the team has rallied behind this and we have an excellent showing of 36 racers and we will all be fit and ready to put our best efforts forward on the day.


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Jake Havenar

Jake Havenar is our new Level One Coach.  Ken Wilner has resigned his position effective last Tuesday evening.

Jake comes to the team from a year long stint in Boston were he coached a run team and before that runners, triathletes, and strength athletes in Arizona.

Jake is highly passionate about starting with the Level One team and broadening his interaction with the endurance community.  

Jake is highly qualified for the position athletically with a background in marathons, Ironmans and NCAA Div I Soccer.  He is also highly qualified academically with a BS in psychology, a Masters in Sports Psychology and a PhD in Athletics, Nutrition and Wellness.  Jake will begin coaching with the team on Saturday September 12 at 8:30am for the Level One bike ride.  He will also be coaching the Tuesday evening Level One runs and the Thursday evening Strength Sessions. 

Please warmly welcome Jake to the team when you meet him.


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Labor Day Bike Ride

Monday morning September 7, is Labor Day.  There are the regular Monday morning swims along with a special scheduled bike ride leaving from Burgess Parking lot at 8:30am.

The ride is up Page Mill and down Kings Mountain.  It should make for a nice 2.5 hour holiday ride. 


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Tinley's Special Ops Race

This is the final event  of the inaugural 2009 Special Operations season.  The special ops season included a few mountain bike clinics, training rides, weekend camp and a race.  The targeted race is the Mountain Bike triathlons at Lake Lopez outside of San Luis Obispo called Tinley's Off Road Challenge.  There are a total of seven races to choose from over a three day period.  Four of the events involve mountain biking and three events include a traditional road triathlon. 

The venue at Lake Lopez is fantastic.  You can camp at the lake or stay in town which is only 20-30 minutes away.  The atmosphere is similar to Wildflower twenty years ago before the large crowds.  Clean, safe and challenging courses that should suit any of our athlete's desires.

Check out the site for more information.  www.tricalifornia.com

Hope you can be a part of it


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Ironman Canada and Ironman Louisville Results

What can you say about results from an Ironman?  It seems very narrow to boil down a year of preparation into a finishing time.  Ironman is so much more than a finishing time.  It is about personal growth for most people.  It is overcoming life's hurdles to prepare your body and mind for an ultimate event.  It is about overcoming fears, aches, injuries and still pushing forward and getting across the finish line in one big happy and satisfied piece.

We have recently had 6 athletes on our team complete an Ironman.  Here is what I recall of their races.

Stephanie Rowen-completed the distance valiantly for the first time event overcoming physical maladies that plagued her for most of the year.  Determination goes a long way.

Chas Pavlovic-Finally grabbed the golden ring of tops in his age group so he can race the World Championships in Hawaii in October.  Is reaching the goal as rewarding as working towards it?  Ask Chas.

Altay Sendil-Solid and steady preparation led to a solid and steady event.  When you complete a monumental event for the first time it will always be memorable.

Amy McGaughey-Increasingly impressive training results led to a  first time cross of the 140.6 mile finish line.  If I would have to wager, I would say it was the first of many.

Mimi Winsberg-Her well adhered to race plan on the bike allowed her to shine on the run when most everyone around her was melting.  Her plan led her to an overall personal best along with the least amount of time to complete an Ironman event on our team.ever by a female.

Katherine Cronje-Putting up national class performances in the swim and bike portion and then braving a challenging run because her body has been rebelling against her all year.  With the right conditions and health we could possibly see a World Class performance in the future.

Congratulations to the Team Sheeper Iron Athletes.


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