Team, 
Another milestone workout is in the bank!! This week it’s the Mental Toughness ride. Here are this week’s workouts:    
      
Monday – Rest day. 
Tuesday  – 6:30pm Captains’ 90 min spin @Sports Basement in Sunnyvale (see team website for directions).   
Wednesday  – 6:30pm Coached hill repeats on Mt. Eden + 30 min run starting at Steven’s Creek Reserviour (see team website for directions).   
Thursday – OYO 8 mile Long Steady D istance run. 
Friday  – OYO T-45 swim (see training calendar for details) and optional OYO 4 mile run. 
Saturday  – OYO 90-105 mile Mental Toughness Ride.
Sunday –  8:00 am Coached 4000yrd swim + 15 mile or 16-17 mile run at Gunderson High School (see team website for directions).        
                 
Saturday –   Breakfast: Bagle and tofu cream cheese
                    6 Hr Ride: 6 bottles of Carbo-Pro + 6 packages of Shot Blox + 15-20 thermolyte pills 
                    Recovery: 1 bottle of Endurox
 
Sunday –     Breakfast: Bagle and tofu cream cheese 
                   1 package of Shot Blox before run 
                   16 mile run: 2 bottle of Carbo-Pro + 5-6 thermolyte pills 
                   Recovery: 1 bottle of Endurox
 
Your Mentors, Captains, and Coaches are here to help. Please let someone on staff know if you need help or have any questions. 
               
Go long. Go strong. Stay warm. GO TEAM! 
                 
Your Training Captains, Dan, Fairn and Jim.