|
2010 Destination Race -
Boulder 70.3
Information on Altitude Training, Registration Information, Housing,
Food, Bike Transport, Flights and Car Rentals

February Duathlon Results
(1.1 mi run, 15 mi bike, 3.3 mi run)
|
Athlete |
|
Run |
|
Bike |
|
Run |
|
Total |
|
Jan Time |
|
Change |
|
Mike F |
|
07:35 |
|
0:49:50 |
|
25:00 |
|
1:22:25 |
|
_______ |
|
_______ |
|
Steve R |
|
08:25 |
|
0:49:40 |
|
26:50 |
|
1:24:55 |
|
1:31:35 |
|
06:40 |
|
Ed |
|
07:50 |
|
0:52:15 |
|
24:55 |
|
1:25:00 |
|
1:33:00 |
|
08:00 |
|
John M |
|
08:10 |
|
0:51:40 |
|
26:55 |
|
1:26:45 |
|
1:31:50 |
|
05:05 |
|
Cindy S |
|
08:25 |
|
0:54:30 |
|
25:10 |
|
1:28:05 |
|
1:34:00 |
|
05:55 |
|
Cary |
|
08:45 |
|
0:52:00 |
|
29:00 |
|
1:29:45 |
|
_______ |
|
_______ |
|
Mark |
|
08:05 |
|
0:56:55 |
|
25:10 |
|
1:30:10 |
|
_______ |
|
_______ |
|
Kevin |
|
08:35 |
|
0:53:45 |
|
28:50 |
|
1:31:10 |
|
_______ |
|
_______ |
|
Nicole |
|
09:10 |
|
0:52:55 |
|
29:40 |
|
1:31:45 |
|
1:19:00 |
|
_______ |
|
Oliver |
|
08:45 |
|
0:55:05 |
|
27:57 |
|
1:31:47 |
|
1:39:25 |
|
07:38 |
|
Holly |
|
08:55 |
|
0:57:05 |
|
27:50 |
|
1:33:50 |
|
_______ |
|
_______ |
|
Carrie S |
|
08:55 |
|
0:57:00 |
|
28:00 |
|
1:33:55 |
|
1:41:20 |
|
07:25 |
|
Jeff |
|
08:30 |
|
0:56:15 |
|
29:30 |
|
1:34:15 |
|
1:44:55 |
|
10:40 |
|
Allison |
|
09:20 |
|
0:57:55 |
|
30:15 |
|
1:37:30 |
|
_______ |
|
_______ |
|
Melissa S |
|
10:00 |
|
0:59:20 |
|
31:30 |
|
1:40:50 |
|
1:48:55 |
|
08:05 |
|
Eileen |
|
09:40 |
|
1:00:35 |
|
31:10 |
|
1:41:25 |
|
_______ |
|
_______ |
|
Jon S |
|
09:35 |
|
0:59:50 |
|
35:05 |
|
1:44:30 |
|
_______ |
|
_______ |
|
Caro |
|
09:50 |
|
1:01:55 |
|
33:15 |
|
1:45:00 |
|
1:49:10 |
|
04:10 |
|
Cindy L |
|
10:45 |
|
1:07:25 |
|
33:25 |
|
1:51:35 |
|
2:01:35 |
|
10:00 |
|
Janey |
|
11:10 |
|
1:06:20 |
|
36:00 |
|
1:53:30 |
|
2:02:55 |
|
09:25 |
|
Carrie R |
|
11:10 |
|
1:05:25 |
|
37:45 |
|
1:54:20 |
|
_______ |
|
_______ |
|
Lajra |
|
12:45 |
|
1:02:00 |
|
39:35 |
|
1:54:20 |
|
_______ |
|
_______ |
|
Patti |
|
11:10 |
|
1:06:50 |
|
37:35 |
|
1:55:35 |
|
2:07:10 |
|
11:35 |
|
Steve S |
|
14:00 |
|
1:10:45 |
|
40:00 |
|
2:04:45 |
|
2:20:30 |
|
15:45 |
|
Different Courses |
|
Kelly |
|
18:30 |
|
1:02:35 |
|
19:35 |
|
1:40:40 |
|
1:26:50 |
|
_______ |
January Duathlon Results
(1.1 mi run, 15 mi bike, 3.3 mi run)
| |
|
Run 1 |
|
Bike |
|
Run 2 |
|
Total |
|
Steve R |
|
09:10 |
|
0:54:35 |
|
27:50 |
|
1:31:35 |
|
John M |
|
09:05 |
|
0:55:30 |
|
27:15 |
|
1:31:50 |
|
Ed |
|
08:45 |
|
0:58:10 |
|
26:05 |
|
1:33:00 |
|
Cindy S |
|
09:00 |
|
0:58:30 |
|
26:30 |
|
1:34:00 |
|
Mike S |
|
09:15 |
|
0:58:45 |
|
29:40 |
|
1:37:40 |
|
Oliver |
|
09:15 |
|
0:59:50 |
|
30:20 |
|
1:39:25 |
|
Carrie S |
|
09:15 |
|
1:02:15 |
|
29:50 |
|
1:41:20 |
|
Jeff |
|
09:15 |
|
1:03:55 |
|
31:45 |
|
1:44:55 |
|
Melissa S |
|
10:45 |
|
1:05:20 |
|
32:50 |
|
1:48:55 |
|
Caro |
|
10:45 |
|
1:06:00 |
|
32:25 |
|
1:49:10 |
|
Lindsay |
|
10:40 |
|
1:05:00 |
|
34:15 |
|
1:49:55 |
|
Cindy L |
|
11:05 |
|
1:12:05 |
|
38:25 |
|
2:01:35 |
|
Janey |
|
11:50 |
|
1:13:10 |
|
37:55 |
|
2:02:55 |
|
Tiffany |
|
11:00 |
|
1:16:45 |
|
35:40 |
|
2:03:25 |
|
Patti |
|
11:40 |
|
1:14:05 |
|
41:25 |
|
2:07:10 |
|
Heidi |
|
11:50 |
|
1:14:30 |
|
40:50 |
|
2:07:10 |
|
Steve S |
|
14:30 |
|
1:23:45 |
|
42:15 |
|
2:20:30 |
|
Shortened or
Different Courses |
|
Nicole |
|
09:55 |
|
0:58:35 |
|
10:30 |
|
1:19:00 |
|
Kelly |
|
20:00 |
|
0:44:00 |
|
22:50 |
|
1:26:50 |
|
Mike K |
|
07:40 |
|
0:57:35 |
|
23:35 |
|
1:28:50 |

2009 TRAINING REWARDS
Sponsored by Fleet Feet Sports
Top Point Leaders
Coming
Soon
Winners of the monthly raffles get Fleet Feet gift certificates and
other cool stuff!
===============================================
Group
Workouts.....................................................
Group Time
Trials/Races..........................................
Completing Events
(pts doubled for personal bests)
• Triathlons (int'l dist. and shorter and duathlons)...
• Runs (half-marathon and shorter)
.....................
• Bikes (time trials or organized
rides)...................
• Half Ironman,
Marathon...................................
• Full
Ironman.................................................. |
2 pts
4 pts
(add'l 4 pts for PR)
• 4 pts
• 4 pts
• 4 pts
• 6 pts
• 10
pts |
TOP OF PAGE

2009-10 GROUP
WORKOUT CALENDAR
|
March |
|
WEEK OF: |
Tuesday
7.00pm
|
Wednesday
Runs: 6.30pm
Swims: 7.00pm |
Thursday
7.00pm
|
Saturday
8.00am
|
Sunday
|
|
Mar 1 |
Spin (NRC) |
Run (MP) |
TNT Swim (NRC) |
Brick (SB) |
|
|
Mar 8 |
Spin (NRC) |
Swim (NRC) |
TNT Swim (NRC) |
Brick (SP) |
DST |
|
Mar 15 |
Spin (NRC) |
Run (MP) |
TNT Swim (NRC) |
Duathlon (R) |
|
|
Mar 22 |
Spin (NRC) |
Swim (NRC) |
TNT Swim (N) - 6pm |
Brick (SP)* |
|
|
|
|
|
Wildflower Training
(TIS)
|
Wildflower Training
(TIS)
|
|
Mar 29 |
Spin (NRC) |
Bike (G) |
TNT Swim (N) - 6pm |
Brick (SP) |
|
|
April |
|
WEEK OF: |
Tuesday
6.30pm |
Wednesday
6.30pm |
Thursday
6.00pm |
Saturday
8.00am |
Sunday
|
|
Apr 5 |
Track (CSUS) |
Swim (NRC) - 7pm |
TNT Swim (N) |
Brick (SP)* |
|
|
|
|
|
Wildflower Training
(TNT)
|
Wildflower Training
(TNT)
|
|
Apr 12 |
Track (CSUS) |
Bike (G) |
TNT Swim (N) |
Duathlon (R) |
|
|
Apr 19 |
Track (CSUS) |
Swim (A) |
TNT Swim (N) |
Brick (SB) |
|
|
Apr 26 |
Track (CSUS) |
Bike (G) * |
|
Wildflower |
Wildflower |
|
May |
|
WEEK OF: |
Tuesday
6.30pm |
Wednesday
6.30pm |
Thursday
6.15-7.00pm |
Saturday
8.00am |
Sunday
|
|
May 3 |
Track (CSUS) |
Swim (A) |
Time Trial |
Brick (SB) * |
|
May 10 |
Track (CSUS) |
Bike (G) |
|
Brick (R)/Altitude
Training |
Altitude
Training |
|
May 17 |
Track (CSUS) |
Swim (A) |
Time Trial |
Brick (SP) |
|
|
May 24 |
Track (CSUS) |
Bike (G) |
|
Brick (R)/Altitude
Training |
Altitude
Training |
|
May 31 |
Track (CSUS) |
Swim (A) |
Time Trial |
Brick (SB) |
|
|
June |
|
WEEK OF: |
Tuesday
6.30pm |
Wednesday
6.30pm |
Thursday
6.15-7.00pm |
Saturday
8.00am |
Sunday
|
|
Jun 7 |
Track (CSUS) |
Bike (G) |
|
Brick (R) * |
|
|
|
|
|
Altitude
Training
|
Altitude
Training
|
Jun 14 |
Track (CSUS) |
Swim (A) |
Time Trial |
Brick (SP) |
|
|
Jun 21 |
Track (CSUS) |
|
|
Brick (R) * |
|
|
Jun 28 |
Track (CSUS) * |
Swim (A) |
Time Trial |
Brick (SB) |
|
|
July |
|
WEEK OF: |
Tuesday
6.30pm |
Wednesday
6.30pm |
Thursday
6.15-7.00pm |
Saturday
8.00am |
Sunday
|
|
Jul 5 |
Track (CSUS) |
Bike (G) |
|
Brick (R) * |
|
|
|
|
|
Altitude
Training
|
Altitude
Training
|
|
Jul 12 |
Track (CSUS) |
Swim (A) |
Time Trial |
Brick (SP) |
|
Jul 19 |
Track (CSUS) |
Bike (G) |
|
Brick (RP) * |
|
|
|
|
|
Altitude
Training
|
Altitude
Training
|
Jul 26 |
Track (CSUS) |
Swim (A) |
Time Trial |
Brick (SB) |
|
|
August |
|
WEEK OF: |
Tuesday
6.30pm |
Wednesday
6.30pm |
Thursday
6.15-7.00pm |
Saturday
8.00am |
Sunday
|
|
Aug 2 |
Track (CSUS) |
Bike (G) |
|
Brick (R) * |
|
|
|
|
|
Boulder 70.3
|
Boulder 70.3
|
Boulder 70.3
|
|
Aug 9 |
Track (CSUS) |
Swim (A) |
Time Trial |
Brick (G) |
|
|
Aug 16 |
Track (CSUS) |
Bike (G) |
|
Brick (SB) |
|
|
Aug 23 |
Track (CSUS) |
Bike (G) * |
|
Brick (R) * |
|
|
Aug 30 |
Track (CSUS) * |
Swim (A) |
|
Brick (G) |
|
|
September |
|
WEEK OF: |
Tuesday
6.30pm |
Wednesday
6.00pm |
Thursday
|
Saturday
8.00am |
Sunday
|
|
Sep 6 |
Track (CSUS) |
Bike (G) |
|
Brick (SB) |
|
|
Sep 13 |
Track (CSUS) |
Swim (A) |
|
Brick (R) |
|
|
Sep 20 |
Track (CSUS) |
Bike (G) |
|
Brick (G) * |
|
|
Sep 27 |
Track (CSUS) |
Swim (A) |
|
Brick (G) |
|
*
Non-coached Sessions
TOP
OF PAGE

Wildflower Training Weekends
Training Dates (subject to
change):
Total Intensity Sports: March 27-28
Weekend will be largely done on your own... no
coaching overview during the workouts! Here are what I would
suggest you do over the course of the weekend. As
people commit to attending the weekend, I will include them below.
Recommended Sessions
Olympic: Saturday AM
- Bike and Run Courses (multiple repeats on run climb on Lake San
Antonio Drive)
Saturday PM - Open Water Swim, additional bike miles
Sunday - Bike Course (doing at least 35-40 miles on the course)
Long Course:
Saturday AM - Olympic Distance Bike and Long Course Run
Saturday PM - Open Water Swim, additional bike miles
Sunday - Long Course Bike and Olympic Distance Run
TIS Athletes Attending
MTN BIKE SPRINT: Kelly Smith
OLYMPIC: Jeff LaFitte, Mike French, Allison
Zwingenberger, Patti Gray, Heidi Mills, Cindy Lenners,
Melissa Smith, Tiffany
Knapp, Holly Olmsted
LONG COURSE: John Pottebaum, Oliver Isidro, Chris
Berry, Kelly Hull, Ed Smith, Eileen Ableman
Team in Training: April 10-11
Due to my commitments to TNT, I will be focused
on the TNT athletes this weekend.
Weekend will be largely done on your own... no coaching
overview during the workouts! Here are what I would
suggest you do over the course of the weekend. As
people commit to attending the weekend, I will include them below.
Recommended Sessions
Olympic: Saturday AM
- Bike and Run Courses (multiple repeats on run climb on Lake San
Antonio Drive)
Saturday PM - Open Water Swim, additional bike miles
Sunday - Bike Course (doing at least 35-40 miles on the course)
Long Course:
Saturday AM - Olympic Distance Bike and Long Course Run
Saturday PM - Open Water Swim, additional bike miles
Sunday - Long Course Bike and Olympic Distance Run
TIS Athletes Attending:
TOP OF PAGE

Directions
(AR) American
River College - Take I-80 to Madison and go east. Go ½ mile
and turn right onto College Oak Drive, go past Auburn Blvd, campus and
the stadium will be on your left.
(B) Beals Point
–
Take Hwy 50 to Folsom Road and go left. Go several miles, past
Greenback and Folsom Dam Road. Beals Point is on the right, just
after the road narrows to two lanes.
(A) CSUS Aquatic Ctr
–
Take Hwy 50 to Hazel Ave and go north. At the intersection of
Hazel and Gold Country (BEFORE the bridge over the dam/river), turn
right into the parking area. Walk into the Aquatic Ctr and head
towards the beach area.
(CSUS) CSUS Track - The easiest way to get to the track is parking
off of Elvas/65th (it's FREE, vs. the $6 to park on campus). Take Hwy 50
to 65th and go north (which is a right turn coming from the east and a
left from the west/downtown). Go across the lightrail tracks and through
the intersection at Folsom Road. Just beyond that, the road goes to the
left (where 65th turns into Elvas) – immediately after this, you want to
park anywhere along the right side of the road (or to the left side of
the road - in the neighborhoods on 64th or 63rd street). There is a
walkway (with an overhead sign labeled “CSUS”) that is on the right side
of the road (on Elvas) that goes underneath some railroad tracks and
takes you directly to the practice track/field.
(D) Discovery
Park – Take I-5 north of downtown and exit at Garden Highway.
Turn left onto Garden Hwy. Take your first right into Discovery
Park. (You can also park at NRC and bike over to avoid paying for
parking at Discovery Park).
(F) Fish
Hatchery –
Take Hwy 50 to Hazel Ave and go north. Turn left on Gold
Country and then take your first right into the Fish Hatchery.
(G) Guy West
Bridge - Take Highway 50 to Howe Ave exit. Go north on Howe Ave and
follow to University Drive (BEFORE Fair Oaks Blvd). Turn left on
University Drive. Follow University Drive about ½ mile – until the road
parts and a boulevard begins. A bike path leading directly to the Guy
West Bridge will be on the right. We will meet in the MIDDLE of the
bridge over the river.
(MP) McKinley
Park – Take 50 to Business 80 and go north, exit at H St and go
east. Turn left on Alhambra. Turn right on McKinley.
We'll meet on the corner of McKinley and 33rd Street, next to the tennis
courts.
(NRC) Natomas
Racquet Club – Take I-5 north of downtown and exit at Garden
Highway. Turn left onto Garden Hwy. Take your first right on
Natomas Park Drive. NRC is on your right, ¼ mile down the road.
(NF) Nimbus
Flat –
Take Hwy 50 to Hazel Ave and go north. Take your first right into
Nimbus Flat. We’ll park in the large parking lot just past the
kiosk.
(SP) Serrano
Parkway/Oak Ridge HS –
Take Hwy 50 to
El Dorado Hills Blvd and go north.
Follow EDH Blvd about 2 miles to Harvard Way and turn right. Go
over the hill and just before the stop light at Silva Valley, turn right
into the large parking lot.
(R) Rodeo Park
–
Take Hwy 50 to Folsom Road and go left. Go about 2 miles and turn
right on Natoma. Go about 1 mile and turn left on Stafford. Stafford
takes you right into the Rodeo Park.
(SB) Sacramento
Bar – Take Hwy 50 to Sunrise and go north. Cross over the
river and turn left on Fair Oaks Blvd. Go ¼ mile and turn left on
Pennsylvania, which leads you right into the park.
TOP OF PAGE

Total
Intensity Sports on Facebook
Total Intensity Sports is now on
Facebook!
Check out
Total Intensity Sports updates, pictures and other information on our
Facebook page!


Total
Intensity Sports on Twitter
Total Intensity Sports is now on Twitter!
I will use
this only on race days as a means of updating people (family, friends,
other TIS athletes) about how our TIS athletes are performing throughout
the race. For example, at Wildflower for the Olympic Distance on
Sunday I will "tweet" how TIS athletes are doing as I see them or get
updates and finishing times. So, if you are not at the race and
want to get some updates on TIS athletes, sign up for updates on Twitter!


Referral Contact Information
These are some excellent contacts to consider for different types of
physical therapy, massage therapy, nutrition consultations, chiropractic
services, etc. Be sure to tell them that you heard about them from
Total Intensity Sports.
|
Mike
Berretta - Physical Therapy, Bike Fittings
Beretta Physical Therapy
5145 Golden Foothill Pkwy, Suite 190, El Dorado Hills,
CA 95762
916-941-2440
email -
mike @ revolutionscycling.com
www.berettapt.com
Lino Cedros - Somatic Therapy
Kinections, Inc.
2401 J Street, Sacramento, CA
916-441-5094
www.kinectionsinc.com
Dr. Justin
Lau - Chiropractic Care, Active Release Techniques
Elite Spinal & Sports Care Inc., Perf. & Sports
Therapy Clinic
2045 Hallmark Drive, Suite 1, Sacramento, CA 95825
916-488-4849
www.elitespinalcare.com
|
Michelle
Menszer - Massage Therapy, Sports Massage
Cameron Park, CA 95682
916-990-5124
email -
menszer223 @ ymail.com
Adena Sherburn - Massage Therapy, Sports Massage
2110 K Street, Sacramento, CA 95816
916-821-9799
email
adena_sherburn101 @ yahoo.com
Jon Sherwood - Physical Therapy, Running Injuries
2636 Fulton Ave, Suite 150, Sacramento CA 95821
916-482-7864
email
sherwoodpt @ gmail.com
|

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