Week of 1/30/23: Workouts this week, upcoming rides.

Hi Folks,

Looks we’ll be okay for Saturday as the rainy weather moves in later Saturday into Sunday.

Three of us went to Napa Valley for a bike ride to check on the extent of the Mustard growth in the Yountville area. It is definitely becoming visible between the rows of vines in the Yountville area; I’m hoping to see more when we go up again on February 12th. Yes, it’s on Super Bowl Sunday, but shouldn’t be a problem getting back to see the game. (see 3/5/23).

Some of our small group rides and official charity ride events we are looking at:

2/12/23 Sunday. “Mustard ride ” with our group beginning from the little park at the North end of town. Lunch afterwards. Yes, it is Super Bowl Sunday, but we will all be back ahead of time for the 3:30 start of the game.

3/5/23 Sunday. Our good distance Ride on the Silverado Trail without car traffic because it’s the one day of the year runners have Silverado Trail for the Napa Marathon; they keep the road closed until about noon with a “rolling opening ” of Silverado from north to south. The marathon starts 7:30 AM in Calistoga on the Silverado Trail and runs south on Silverado , turns right on Oak Knoll Av (mile 23) and works it way to Vintage High School in Napa. We’ll meet next to the little park at the north end of Yountville. The Yountville Crossover road to Silverado is just past the 18 mile point of the marathon. All depends on the weather, of course.

4/15/23 Saturday. BIKE AROUND THE BUTTES 100M/70M/40M/20M, in Sutter (between Colusa & Yuba City). Flat courses except for one hill (about 5 minutes long). Big group did this one. Can sign up late as early April. Group pre-ride dinner being planned for Friday night.

5/6/23 Saturday. WINE CENTURY.com event with 100K/50K distances. This one pre-reg during March: it fills! One of the best organized rides we’ve done with great lunch after!

more ride events and runs tba

1/31/23 TUESDAY. TEMPO RUN. After a mile warm-up kick it up to a controlled higher aerobic pace about 10K race pace, “comfortably stressed”: 12 minutes tempo (3′ easy run); then another 12′ tempo piece and continue easy to finish.

2/1/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT / SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit earlier to carry out mobility exercises and warm-up. First 5×12 Swings followed by two rounds of the circuit:

Deficit KB Sumo DL / O’Head PVC or BB Squat x 5 with controlled effort.

Torso Lunge Rotations / Squat to Stand Hamstring Stretch

Incline Pushup

Hamstring Curl on Exercise Ball

BB Bent Row

DBL KB Clean & Alternating Press

DGB Ball Situp & Reach

Landmine Thrusters / 180 degrees

2 X 6 Heavy KB Swings

Farmer Carry / Rack Carry

2/2/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, running drills, 6 x 30 meter pick-ups, 2 x 150 (50): then 6 rounds of:

((400 at 5K pace, (then on 2’/2:30 or 3′) run 200 at mile race pace (200 recovery jog)) then right into 1 x 1000 (200).

2/4/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM. Meet in Lot “C” of the Seminary College (201 Seminary Drive, Strawberry area)..Weather looks overcast, but no rain so we can keep all of us on track with consistent training. See you then.

Mustard is out in Napa Valley! Most plentiful around Yountville area. I’m not sure if we’ll see more Mustard growth during the next two weeks or not, but will go up again on Sunday, February 12th and get in a ride prior to Super Bowl game which doesn’t start until 3:30 PM.
The view from Mum’s Winery hill is different every time we cycle past this spot!