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Hotsheet
January 25, 2007
by Tim Sheeper
In this edition:

2007 Solvang Tour

I am looking forward to our second year of early season riding in the Santa Yanez Mountains and Valleys just north of Santa Barbara.  This year we will be based out of the town of Solvang and offer 3 epic days of bike riding. 

We travel down to Solvang in search of warmer weather along with a change of riding scenery while allowing ourselves the luxury to just focus on putting in the long miles as we continue to improve our early base season fitness.

This year we will provide routes, maps, sag-support, snacks, breakfasts, dinners, meetings, a presentation and a great deal of riding and leadership enthusiasm.

This year we will NOT provide your lodging.  That is the responsibility of every rider.

For more detailed information and registration go to:
http://www.teamsheeper.com/toursandcamps/solvang/


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Triathletes of the Year

In the pleasant setting of the Stanford Golf Course Clubhouse, the 2006 Triathletes of the Year were crowned.  The worthy and deserving recipients were Kirsten Kempe and Pierre Pujol.

Kirsten was recognized for her optimistic, passionate and contagious attitude for the sport along with her numerous outstanding victories and podium finishes scattered throughout the year and around the country.

Pierre was recognized for his prolific attendance at team sponsored events and training sessions while always giving it his best and raising the performance level of the teammates around him.  It was also mentioned that he qualified for the Hawaiian Ironman with a phenomenal performance at Ironman CDA with a severed tendon in his foot.   Pierre accepted the award with an emotional and rousing speech naming Steve Spinner among others as his inspiration.


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Boston Marathon Qualifiers

This is exciting.  A triathlon team that qualifies 15 people for a marathon?  Here they are:
1. Katie Ferguson
2. Dana Hayse
3. Ian Hersey
4. Chas Pavlovic
5. Mike Osmond
6. Tracy Fujieda
7. Eric Pacenta
8. Mike Fero
9. Tim Sheeper
10. Lennard Hachmann
11. Joan Ellison
12. Lorraine Sneed
13. Kirsten Kempe
14. Mike Perkins
15. Greg Johnson


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Boston Training Plan

We will have an 11 week Boston Marathon Training program for those athletes that would care to follow it leading up to the race.

The basics of the plan are as follows:
1. 2 longer runs per week
2. Either a threshold or VO2 workout per week

The plan will fit into the teams schedule except for Thursday night when the marathoners will have the option to do a longer run as opposed to the regularly scheduled combo workout.

I will unveil and explain the plan on Saturday following the bike workout, after that the plan will be available to be viewed on the website.


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Ultimate Run

What a treat it was this year to take part of the Ultimate Run.  The day was absolutely beautiful and all the trails were in fantastic shape since rain in our area has been scarce.

Team athletes are versed enough in the course and their condition to know how long it takes to travel around the big loop.  Everyone was at the parking lot pancake site within 20-30 minutes of each other.

This was the first year ever that the Ultimate was not enough for some.  In fine form, Eric Pacenta and his partner in adventure Lennard Hachmann added the 13 mile "Lollipop Loop" onto the run before the start of the Ultimate.  This gave them about a 34 mile day.

The ultimate run is the first part of the 2007 Fearsome Foursome, and it looks like nearly 31 people are on track for the prize.  The athletes that ran all or part of the ultimate are:
1. Joan Ellison
2. Kirsten Kempe
3. Kim Freitas
4. Lorraine Sneed
5. Michelle
6. Tracy Fujieda
7. Haim Baressi
8. Peter Borak
9. Bob Carlin
10. Charlie Dimmler
11. Mike Fero
12. Doug Fuji
13. Paul Gorman
14. David Greenwood
15. Lennard Hachmann
16. Emmit Hancock
17. Jan Jindra
18. Greg Johnson
19. Dave Mandlekern
20. Martin Michael
21. Mike Osmond
22. Eric Pacenta
23. Mike Perkins
24. Sally Phillips
25. Joel Phillips
26. Rose Repetto
27. Kyle Welch
28. Conrad
29. Peter Davies
30. Pierre Pujol
31. Tim Sheeper


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Informational Night

An informational night to review the team's 2007 seasonal plan and to introduce new team partners was held last week.

More than 60 attendees enjoyed the refreshments and the entertaining slideshow recap of our 2006 season.  The main point of the evening was to allow athletes to meet the new coaching partners, Marc Evans and Endurance Performance Training Centers.

Marc Evans of Evans Coaching gave an overview of his services to team members which range from mobility assessments to detailed daily workout planning to weekly swim clinics.

Matt Dixon and Peter O'Dea of Endurance spoke of their metabolic testing model followed by their seasonal plan development based on the resulting data.  They also informed us of their ecycling program which is basically group spinning on computrainers with specified intensity levels based on the testing data.

All the coaches are excited to join into the triangle of services in an attempt to provide a richer environment for any athlete choosing to use the services.  Integration of services by the coaches is of foremost importance.


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Riekes Center - Strength Training

The Team has spent the past 4 Wednesday nights laying down some base strength work at The Riekes Center in Menlo Park.  We have hired an excellent strength and conditioning coach to run us through the program.  The whole team works out together and challenges each other.  It is never too late to begin.  See you there next Wednesday.


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San Francisco Half-Marathon and 5K

The races are a little over a week away.  As a team we have not specifically prepared for either of these races.  That does not matter.  The goal of the half is to get a fantastic long threshold workout accomplished.  Finishing time is irrelevant.  Running the 5K will offer a super strength and power running workout and will allow one to get to the breakfast destination first.

Register early at: http://xnet.kp.org/sanfrancisco/index.html or play it last minute and register on the day of the race.


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50K in February

Get your 2x4 ready. it is time to swim (ask Lennard Hachmann what that means).  50, 000 yards of swimming is the goal for February.  50K will get you the second notch of the Fearsome Foursome, it will get you in good physical shape and it will also earn you an embroidered fleece beanie hat if you are one of the first 25 to reach that goal.
 


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