2nd Annual M2.5fe – Half Iron Training Day

Perfect way to jump start your year, or see how your training is progressing.  M2 is giving you the chance to tackle the Half Iron distance in a low key, low stress way.  THIS IS NOT A RACE,  just an organized, big training day that allows for you to experiment with your race execution.  To get the most out of this day, we recommend taking extended “transitions” to refuel and be physically and mentally prepared to take on each leg.

When: Saturday-March 15th, 8:00 AM
Cost: $50.00
M2 Gold Pass or Group Members: $35.00 ($15.00 applied to your next month’s dues)
Where: Swim Start – Aquatic Park, San Francisco
Bike and Run Finish: M2 Revolution Cycling Studio

Registration page

Logistics:
– Mandatory run Gear drop off and packet pickup Wednesday, March 12 through Friday March 14 from 5-8pm at the Studio.  Bike numbers provided to help identify participants.  Waivers must be signed at this point.
– To electronically sign waiver you can click here 
– At packet pickup, M2 will provide a transition bag for transport of your wetsuit and morning clothes back to the studio.
– We recommend riding to the start line if in the city.  If arriving from out of town, parking is available at the end of Van Ness.  Other options are to park at Marina Green or in residential areas and ride over.  Some parking areas have time limits so park at your own risk.
– Collect wetsuit and morning clothes at M2 after event.
– Full showers and facilities available after event

The Swim – 1.2 Miles, or as much as you want

Starting at Aquatic Park, you will swim two loops around the perimeter for approximately 1.2 miles depending on current and how far in from the pier you swim.

Water should be in the mid 50’s, so wetsuits are strongly recommended.  No lifeguards will be present, so swim at your own risk.

Once finished, there are showers to rinse off, then head to your bike!

T1 – AP Bleachers

M2 will provide monitors to make sure your bikes are secure and collect wet suits after their use.  All gear transported to the studio for pickup later.  Cytosport/Muscle Milk will be on hand providing hydration.

Bike – Four Corners-Stinson-Bolinas Lagoon-Hwy 1

Riding North from the city, along scenic roads, the route climbs Mt. Tam through Four Corners, then Pantoll, and down Panoramic to Stinson.  Heading out along Bolinas Lagoon and a short loop, its now its time to dial in your pacing to make you sustain a good effort, nad have legs left for the run.  Rolling terrain and some sharp climbs could test your pacing abilities.  Bonus climb up Fillmore while back in the city, but suggested route is Union Street to Polk.

Detailed route sheets will be made available to those unfamiliar.

Bike Route

T2

The M2 Studio will provide a secure location for your beloved bike, as well as a nice place to change into some dry/clean clothes for your run.  Take your time and fuel up.  This is not a race, just a training day.  Again, we will have plenty of fueling options provided by Cytosport in the studio!

Run – Aquatic Park-Marina Green-Lyon Street-Presidio-Hoppers Hands

Short cruise down Polk, back to Aquatic Park.  The route takes you along the waterfront along Marina Green and up Lyon Street Stairs.  Fun trail run through the Presidio and down to Crissy Field.  Running out to Hopper’s Hands, then return along waterfront, back to Aquatic Park and then up Polk to M2.

There are many places to stop and get water, but we recommend carrying something as this is a long training day, and you will need both the hydration and calories.

Run Route

Finish back at the studio, get cleaned up and enjoy some NCAA basketball action with Championship Weekend going on.  Light food and drinks provided.  Definitely time to try out some Muscle Milk to speed your recovery and provide your body with some essential nutrition after a long day!

Wetsuit/Morning Clothes Bag Recommendations
– Bring an extra water-proof bag to keep clothes dry
– Do not leave valuables in this bag!  M2 is not responsible for lost/stolen items.  No car keys, phones, wallets, etc. please.
– Be reasonable with size.  If its too big/heavy, it risks being left at Aquatic Park.  You must fit everything in the bag.  No tying it onto a larger backpack.

Gear Drop Recommendations
– Running Shoes
– Hydration belt
– Shorts, shirt, socks and hat/visor to run in
– Dry clothes to change into after event

Posted in .5 fe, 70.3, bay area, coaching, events, ggtc, golden gate triathlon club, half ironman, presidio, running, san francisco triathlon club, training camp, triathlon, triathlon training, workout Tagged with: , , , , , ,

M2 Group Training 2014

We had a great open house this past Friday and I wanted to share what we talked about and make sure everyone knows what’s in store for next year around the studio and our training group.

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2013 was an impressive year for everyone with many new Ironmen, and Ironwomen, as well as podiums and World Championship performances.  Looking to next year M2 has even more to offer in terms of training and events to help get athletes of any ability to the performance they are capable of.

CycleOps Indoor Cycling Classes

The Ultimate Indoor Performance Solution – these ICs are not standard spin bike fare as M2 spared no expense for our athletes.CycleOps indoor bikes

  • Micro-adjustable for precise fit-seat and stem up/down and fore/aft positioning – replicate you exact bike position

  • No need to lug a bike around for Computrainer workouts – walk in, walk out

  • CycleOps, the only Indoor Cycle with Accurate and Consistent power measurement – essential for a credible, power-based training program.

  • A 60-inch Plasma TV enhances the class experience with variety of cycling, triathlon, and sporting events.

Alter-G and High Speed Treadmills

State of the art treadmills to give athletes a great option for speed or recovery work for their running days.  The Alter-G is renown for its ability to enable athletes to retain fitness during injury or high workload periods.

Computrainer

Available to Group and Gold Pass members by appointment, this is another amazing tool to help athletes dial in their fitness.  M2 has a number of courses loaded from IM’s to Wildflower.  With additional functions like Spin Scan, the Computrainer can help improve your pedal stroke by analysing efficiency.

Vasa Trainers and Ergonometer

These are incredible tools to help athletes improve in the water.  M2’s Vasa equipment allows for an efficient addition of swim workouts, with a high rate of return.

 Group Endurance Training

Weekend cycling and running excursions throughout the year with athletes training for various endurance challenges.  From triathlons, to ultra trail races, our group sessions welcome all ranges of athletes who love the outdoors and a challenge.

Athletes are provided a race targeted training plan, access to weekend coached workouts, message board, group discounts, and Gold Pass membership benefits.  Monthly group meetings to assess progress and goals as desired.

Weekend rides: Perfect opportunity to learn proper cycling etiquette, technique and endurance.  Structure rides to educate athletes to cycling skills to better improve handling, climbing, descending and group riding.
Monthly Weekend Runs: To be based in the city, as well as Marin Headlands, M2’s runs both challenge all athletes while creating an adventurous atmosphere for all.

Personal Coaching

Building upon the successful Group Endurance Training program, this option further details an athlete’s development detailing strengths, weaknesses and creating a training schedule to best aid the athletes goals for their event.

– In-depth interview to discover background, purpose and goals for training

– iPhone/Android delivery of workouts via Training Peaks centered around Power and Heart Rate

– Race, training and diet nutrition evaluation

– Personalized training, reviewed weekly

– Race Day planning and goals

$300 for 3 month block

 

M2 Special Events

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✸Jan-Feb Coast Ride-looking at both a north and a south version of this winter staple.

✸M2.5fe-Big training day to prepare for Oceanside and Wildflower.  Perfect time to stretch your endurance and test yourself.

✸April Double Diablo-Spring time classic to challenge your pacing skills and build strength and endurance

✸May Geysers Ride and BBQ-Beautiful wine country and challenging new terrain to conquor for everyone.

✸Mt. Shasta Century-M2’s favorite event.

✸M2 Epic Run-Route takes you around Mt. Tam through amazing terrain to push your endurance to new places.

 

Meal Concierge Service

With Demanding Life Foods, all your nutrition needs can be taken care of to meet your busy lifestyle.  With a balanced diet to fuel your training, your everyday life gets a rest knowing there are tasty, nutritious meals waiting for you with no hassle.

For more information go to: www.demandinglifefoods.com

M2 members receive a 25% discount

 

Pricing:

Gold Pass Subscription

– $349.00 – 3 Months, $110.00 renewals per month

– $25.00 per month for group rides

Weekend Ride Access , non-Gold Pass

– $50.00 a month

Group Training Series

– $550.00 – Every 3 Months ($500 by Dec 9th)

– Unlimited classes, Alter G access, training program, discounts to camps/clinics/events

Personal Coaching

– $300.00 – 3 Months, $100.00 renewals per month

Class Use Passes

– $30.00 Day Pass

– 5 Classes for $100.00 (use in 6 weeks)

– 10 Classes for $190.00 (good for 3 months)

– 15 Classes for $250.00 (good for 5 months)

Posted in .5 fe, 140.6, 400 pro, 70.3, athletes, atoc ride, bay area, big training day, california, canada, cda, cross training, cycle class, cycleops, cycling, cycling trainer, cycling training, first timer, golden gate triathlon club, group training, half ironman, imca, IMLT, indoor, indoor cycling, ironman, Ironman canada, ironman kona, joule 3.0, lake placid, lake tahoe, m2, M2 News, m2 revolution, michael mccormack, olympic, power meter, running, san francisco, san francisco triathlon club, sf tri club, swimming, training, training camp, treadmill, tri california, triathlete, triathlon training, workout Tagged with:

Racing Into Summer!

Toc M2 revolutionSome very big things happening around the studio, along with some great athlete results!  With the Tour of California all wrapped up, and a summer of racing ahead, the studio is a great place to get you motivated for a great year.

We’ve had two big Age Group winners over the past few weeks!

m2 monte Rio triathlonFirst,  “Mr Photogenic” himself, Vincent D’Onofrio.  He headed up to Sonoma two weeks ago and took the inaugural top Podium for his AG by running down the competition and posting the 10th fastest Amateur Bike.  Then running the 2nd fastest Run as well to take the win and 3rd Amateur Overall!

 

Full Results

www.vineman.com

boise 70.3 podium mike vulanich m2Next up was Mike Vulanich who took his race to Boise for Ironman 70.3 this past weekend.  This very fun, afternoon race, has been an adventure for athletes over the past few years with thunderstorms, near freezing temperatures, and this year, very windy conditions.  Mike’s work over this year paid off as he posted impressive times in all aspects, exiting the water in 6th, off the bike in 3rd, and blazing through the field on the run to take the win!

Full Results

Looking forward to CDA in a few weeks, along with Vineman in July.  Big push starting for Tahoe in September, so don’t wait too long to register for our Ironman Lake Tahoe Camp June 20-23, or to join in our our Group Training as well.  Its a great time to be training in the Bay so don’t miss out.

Alpine Dam M2 Group Ride

Posted in 70.3, atoc ride, bay area, events, ironman, M2 News Tagged with: , , , , , , , , , ,

Weekend Workouts and TOC! May 18th & 19th

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The Tour of California is now in the Bay Area with their Time Trial in San Jose today, Mt. Diablo tomorrow, and SF to Santa Rosa Sunday!  Exciting day planned Sunday for the M2 crowd as we escape the city early to beat the peloton to Santa Rosa, then enjoy some libations to watch the finish.  On course aid station will be in Tomales at Dillon Beach Rd./1st Street, to help everyone take on the final push to Santa Rosa.

TOC Stage – http://www.amgentourofcalifornia.com/Route/stages/stage8.html

The bridge will not be fully closed in the morning, just reduced lanes, so don’t worry if you are driving to the start, or to watch the race.  Just remember if you are leaving the city later, Bay to Breakers is going on.

berkely hills bike race

This past weekend saw M2 himself out on the roads taking on the Berkeley Hills Road Race with many other members of the studio.  Our training group’s Virgilio and Alessandra are making a home on the podium on their climbs up the cycling ranks, as well as some great rookie road performances from Mike V and Vincent.

Saturday Run – San Bruno Mtn – 10.5 miles
Switching things up a little, and saving on tolls too!  We’ll head south to Brisbane where we will take on another of the Bay Area’s peaks, San Bruno Mountain for the first time.  Trails are very nice on the mountain and there are a few good places to eat in the little village if you’ve never been in the valley in the shadow of the hills.  Very hard to get lost as you can see where we started from the entire time.  If you end up in Daly City or Colma by accident, you just added another big climb so enjoy it!

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Participating in M2 Group Events

M2 Group Training members are of course welcome for all rides/runs and events.  Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month.  10-15 pass members can use a class pass to attend either.  Please email deacon42@gmail.com or mccormack.m@comcast.net for details.

Posted in M2 News, santa rosa, TOC, tour of california Tagged with: , , , , , , , , ,

Wild Weekend and Weekend Workouts May 11th & 12th

Taking a little step back to enjoy an amazing weekend coming up, along with many athletes needing a mellow ride Saturday with Wildflower, St George and other events behind them.  M2 and many in the group are also heading to the Berkeley Hills Road Race Sunday, so its a good tune up.  Others looking to start building fitness have a great opportunity to join in, so come enjoy the sun up in Marin Saturday.

Alessandra bike

Big weekend from many M2 athletes at Wildflower, with top billing going to Alessandra finishing 2nd AG, and 3rd overall with the fastest Female bike split of the day in the Olympic distance Sunday.

Other notables from Wildflower Long Course:

Virgilio Pigliucci – 4th AG, 7th Overall in a fierce age group that had 6 of the top 10 spots
Mike Vulanich – 3rd AG, 10th Overall with another blistering run that put him in the med tent
Brett Miller – 4th AG, 21st Overall
Gary Rafferty – 18th AG, 1 hour course PR
Jessica Yin – 11th AG, very impressive after running Boston and moving up 2 spots from last year
Sandrine Micoleau – 2nd AG, 12th Overall

Wildflower Olympic:

Kari White – 17th AG, enduring some harsh conditions and moving up 30 Overall spots from last year
Tim Nufire – All smiles coming in at an impressive 3:10 on the hard day

Ironman 70.3 St George

Pat Donohue – 7th AG, 18th Overall in another heated age group

Saturday Ride: Bolinas Loop – 9am Start from Wallgreens in Mill Valley

Our ride Saturday will be the Bolinas Loop, providing some good spots for effort, along with easy regroup points overlooking the beach and in Stinson.
Route 42 miles from Mill Valley: http://www.mapmyride.com/routes/view/62434064

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Sunday, no organized activities.  We’ll be back to Sunday runs next weekend with some fun up on Mt. Tam!

Good luck to all at Berkeley Hills!  M2, Virgilio, Vinny-Dono, Mike, Chad, Super-Dave, Alessandra, also Julian Marsh.

Participating in M2 Group Events

M2 Group Training members are of course welcome for all rides/runs and events.  Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month.  10-15 pass members can use a class pass to attend either.  Please email deacon42@gmail.com or mccormack.m@comcast.net for details.

 

Here are some more pictures from the weekend, enjoy!

mike iv's Tim bike Alessandra run Kari run M2 Team
Posted in 2013, 70.3, triathlon, wildflower Tagged with: , , , , , , , , , , , ,

Weekend Workouts – April 20th and 21st

sausalito m2 bike rideSF Summer is in full swing this weekend and we plan to take full advantage of it.  Its another chance to get a great ride in before our Double Diablo Assault on 4/27, so come join us for a big loop in Marin with a short venture up Limantour.  Aquatic Park and the Headlands are calling us for Sunday, so dust off that wetsuit before Wildflower, and enjoy brisk waters, with warm temperatures in the city.

Good luck to all our friends taking on Sea Otter and Silicon Valley this weekend.  Should be some great stories to tell back in the studio next week.

Saturday Ride: Mill Valley-Fairfax-Point Reyes-Limantour-Hwy 1 – 64 Miles

Create Maps or search from 80 million at MapMyRide

Sunday Swim and Run: Aquatic Park-Golden Gate Bridge-SCA Trail-Alta Point – 15 miles, but plenty of turnarounds for shorter options on the out and back.

Create Maps or search from 80 million at MapMyRide

Participating in M2 Group Events

M2 Group Training members are of course welcome for all rides/runs and events.  Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month.  10-15 pass members can use a class pass to attend either.  Please email deacon42@gmail.com or mccormack.m@comcast.net for details.
Posted in bike, run, swim, weekend, workout Tagged with: , , , , , ,

Weekend Workouts – April 13th and 14th

photoLots of fun last weekend with our duel rides for great distance for everyone.  This weekend we’ll be taking on some altitude to help prepare everyone for what is in store in a few weeks with our Double Diablo adventure.  Some of the group is off to race the HITS Triathlon Series in Napa, and we wish them well!

Saturday Run – Golden Gate Park – 12 miles

Starting at the Botanical Gardens, we’ll warm up downhill through the park, then out Lands End Trail.  We’ll finish by taking on the hill at Stow Lake for a great culmination of our trek.

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Sunday Ride – Mill Valley-Stinson-Bofax-7 Sisters – 35 miles

Quick, but hard climb of Bofax and 7 Sisters to help everyone get aquainted with some climbing ahead of Diablo.  Easy to add some miles riding from the city.

 

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Participating in M2 Group Events
M2 Group Training members are of course welcome for all rides/runs and events.  Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month.  10-15 pass members can use a class pass to attend either.  Please email deacon42@gmail.com or mccormack.m@comcast.net for details.
Posted in triathlon training, weekend, workout Tagged with: , , , , , , ,

New Blog Site – www.m2rev.com

After upgrading our website six months ago, it was time to turn off blogger for M2, and sync up with the new WordPress site.  Please follow along at http://www.m2rev.net/wp/blog/ for the most up to date news, events and information.

Thanks for reading!

Posted in M2 News

Weekend Workouts – April 6th and 7th

Monday deadline for discounted Tour of California Ride option!  Don’t miss out on this epic M2 event!  Price goes up on Tuesday.

ironman oceanside podium m2

http://www.m2rev.net/wp/2013/04/05/m2-tour-of-california-stage-ride-edition-iii/

After a weekend off from rain and racing the group is back at it with some great options for everyone.  Up North we have a Napa Drop Ride for a good build session involving our early season Ironman athletes.   Those not wanting to pummel themselves can join in on a 60 mile option out of Lucas Valley, heading up Tomales Bay.  To finish the weekend, we’ll have a regular favorite route of Matt Davis to Miwok Trail!

Should be perfect conditions all around this weekend with temperatures in the high 50’s, rising to the high 60’s during the day.

Saturday Rides

Long Napa – 92 Miles

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Medium Distance 60 Miles (M2 to adjust route, but to give an idea)

Create Maps or search from 80 million at MapMyRide
Sunday Run – Mt Home Inn – Matt Davis – Miwok – 11.5 miles

Create Maps or search from 80 million at MapMyRide
Participating in M2 Group Events
M2 Group Training members are of course welcome for all rides/runs and events.  Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month.  10-15 pass members can use a class pass to attend either.  Please email deacon42@gmail.com or mccormack.m@comcast.net for details.
Posted in M2 News

M2 Tour of California Stage Ride – Edition III

Updates for next Sunday’s 5/19 M2 ToC Ride!
  • Roll-time is 615am.
  • Departure point is the office parking lot at the bike path junction in Mill Valley – this is just past where the helipad is and just before the 101 overpass where bike path passes under.
  • Riders can drop off a bag with change of clothes and which we will transport to Santa Rosa.
  • Gathering spot in Santa Rosa is Sprenger’s Tap House http://sprengerstaproom.com/ – a couple of blocks from the finish, some 40+ beers on tap and an outdoor patio – perfect!
  • Exact bike drop-off spot will be nearby – see this page in coming days.
  • Estimated bus departure time for return to Mill Valley is 130-2pm.  See this page in coming days.
  • The bus is FULL!  People who are on the wait list please stay tuned – trying to accommodate everyone.
Sunday 5/19/2013 From: 6:00 am – 3:00 pm
Sunday 5/19/2013 From: 6:00 am – 3:00 pm

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Join us the morning of May 19th as we race ahead of the pros on Stage 7 of the Tour of California!
Our 3rd edition of the M2 ToC stage ride sees a new route – SF/Sausalito to Santa Rosa. The pros get an early start this year, so we will be hitting the roads 6-615am.We meet at a great brewery reserved for us just blocks from the finish – 40 distinct brews on tap and a spacious outdoor patio make for perfect recovery.
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We will have some technical support on the roads, but it is the riders’ responsibility to get to the Stage finish!  Once there, we provide fun recovery spot and a luxury bus return and bike transport to our starting point – estimate 2 o’clock departure from Santa Rosa.Last year we were 130 riders and it was one of the highlights of the year for so many of us – a great day of cycling.
Facebook page: here
Official sign up on this site. Use M2 Tour of California tab.
Cost: $69 by April 8th, $79 thereafter. 
Refund Policy: Refunds if notified by May 1 minus a $10 processing fee.
Posted in M2 News Tagged with: , , , , , , , ,
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