How to Win a Garmin Edge 305 on May 2

STRAVA, the San Diego Century Bicycle Tour and the San Diego Trek Bicycle Superstore have 3 EASY STEPS for you to share your cycling workouts on STRAVA by 11:59pm May 2, 2010 for a chance to win a Garmin Edge 305 in the third weekly Garmin promotion.

See who won the Garmin 500 on April 25.

3 EASY STEPS FOR YOUR CHANCE AT THE GARMIN:

1. SIGN UP/LOG IN TO STRAVA

The San Diego Century Bicycle Tour has a special deal from STRAVA for unlimited FREE uploads until the ride on May 22, 2010, so sign up or log in and get started at http://www.strava.com/events/29.

2. ADD YOUR ACTIVITY

If you don't have a Garmin it's easy to add a manual activity. If you do have a Garmin it's easy to connect your Garmin and upload your activities. Every activity that you add manually or upload from your Garmin gets you another chance to win the Garmin Edge 500.

3. CHECK THE PARTICIPANTS LIST

If you are not on the participant list for the San Diego Century event on Strava, simply go to http://www.strava.com/events/29 and click on "Join" after you are signed in. That is what ensures your workout activities are entered in the Garmin promotion.

HOW TO RECORD YOUR RIDE INFORMATION

To record your ride information so you can log it or upload it at STRAVA.COM

a) simply record your ride time and mileage with your cycling computer, watch and route plan, or

b) track your ride on your Garmin device

or

c) track your ride on your GPS cellphone with the free application from endomondo.com.

Need help? Shoot us a note: sandiegocentury@gmail.com.

Thanks for participating!

Promotion Rules for the Garmin Edge 305 giveaway on May 2, 2010.

1. One chance per cycling activity manually entered or uploaded on STRAVA.com after noon Pacific time, April 26, 2010 and by 11:59 pm Pacific time, May 2, 2010.

2. Once workouts have been uploaded or entered, you must "join" the public event for the San Diego Century Bicycle Tour for your activities to be valid for the promotion. Click here to join the event page:http://www.strava.com/events/29

3. To be eligible for the promotion you must be at least 18 years of age and a US resident.

4. Promotion recipient will be randomly selected from the pool of logged activities associated with the San Diego Century Bicycle Tour event page athttp://www.strava.com/events/29

5. Promotion recipient will be selected on Monday, May 3, 2010. Recipient will receive an email from sandiegocentury@gmail.com and will have 24 hours from the time the email is delivered to respond and confirm their selection. If the recipient does not respond within 24 hours, the promotion will roll to the next randomly selected participant with 12 hours to respond. Please add sandiegocentury@gmail.com to your address book to ensure email deliveries.

Training Ride May 1: Trek Superstore Century Training Series

Read below for all the details and join the 100 - 200 riders who participate in the weekly century training rides put together by San Diego's Trek Bicycle Superstore. This week there's an easy way to win a Garmin 305 so read on!

A very well organized team of ride guides is available to support

riders of all levels.

Last week on 4/24 the A group, the three B groups and the C group put in 75 miles. 

This week's ride rolls out from the Carmel Valley Park & Ride (map links below) to an 85 mile coast route up to San Clemente and back. 

REGISTRATION DISCOUNT CODE

The weekly rides, group support and expert advice are in place to train for the full century distance at the San Diego Century Bicycle Tour on May 22. If you're ready to register for the ride on May 22, don't delay. CLICK HERE.

HOW TO WIN A GARMIN 500 THIS WEEK

Log or upload your rides at STRAVA.com by Sunday 11:59pm Pacific and you'll get a chance to win a Garmin Edge 305. CLICK HERE for details.

TREK SUPERSTORE CENTURY TRAINING RIDE DETAILS:

SATURDAY, MAY 1, 7:00AM

Distance: 85 miles - PCH San Clemente Out & BackClimbing Difficulty: 1 (Mostly flat with a few rolling hills)
New Start Time:  7:00AM SHARP
Start Location:  Carmel Valley Pack & Ride

For the course map and start location map, CLICK HERE

THE COMING WEEKS

5/8 90 Julian Out & Back

5/15 65 Del Dios East Loop +Bandy Cyn

5/22 103 SAN DIEGO CENTURY (Event)

Notes from the editor: A big thanks to the Trek Bicycle SuperStore and Trek Ride Guides for organizing the weekly training rides. 

Enjoy the path to accomplishing your biking resolutions!

Editor: Greg Hendrickson (email sandiegocentury@gmail.com)

Photo: Tony Deramo

Bike Training for the Week (4/28 - 5/4) from John Howard

Coach John Howard at Bonneville: Setting the bicycle land speed record of 152.6 mph in the Bonneville Salt Flats. 20 July 1985. Photo: John Howard

CYCLING WORKOUTS FOR THE WEEK: This edition of "Cycling Workouts for the Week" from John Howard will give you this week's workouts to prepare for 103 miles, 66 miles and 37 miles at the San Diego Century Bicycle Tour on May 22, 2010. The San Diego Century Bicycle Tour has partnered with legendary cyclist and coach John Howard (www.fittesystem.com) to assist you with your training.

Have you registered yet? CLICK HERE to register and reserve your spot in the San Diego Century Bicycle Tour.

Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

This Week's Training for 103 Miles

Wednesday: 35 Miles Base Riding (B)

Thursday: 20 Miles With Speed Drills (S)

Friday: 10 Miles Active Recovery (AR)

Saturday: 85 Miles Group Ride (G)

Sunday: 25 Miles Active Recovery (AR)

Monday: Rest Day (R)

Tuesday: 30 Miles with Speed Drills (S)

This Week's Training for 66 Miles

Wednesday: 25 Miles Base Riding (B)

Thursday: 15 Miles With Power Drills (P)

Friday: 10 Miles Active Recovery (AR)

Saturday: 50 Miles Group Ride (G)

Sunday: 10 Miles Active Recovery (AR)

Monday: Rest Day (R)

Tuesday: 15 Miles Leg Speed Drills (S)

This Week's Training for 37 Miles

Wednesday: 15 Miles Base Riding (B)

Thursday: 10 Miles Hill With Power Workout (P)

Friday: 5 Miles Active Recovery (AR)

Saturday: 25 Miles Group Ride with Hill Repeats (G)

Sunday: 10 Miles Active Recovery (AR)

Monday: Rest Day (R)

Tuesday: 10 Miles Leg Speed Drills (S)

Looking for more information on hill repeats, group rides and speed drills? It's all included when you subscribe and Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

John Howard, USA Elite Cyclist, Olympic Athlete, Decorated Ironman Triathlete, Pan-Am Games Gold Medalist, Bicycle Land Speed Record Holder, and founder of The FiTTE system, has joined forces with the San Diego Century Bicyle Tour to help you become the best endurance cyclist you can be. John has established a reputation as one of the country’s best cycling coaches and he has coached such cycling greats as Brad Huff, Denise Mueller, Scott Tinley, Scott Molina, and Mark Allen. With his training program in hand and access to John for FiTTE advice, you’ll have the tools you need to go farther faster and reach all new heights of performance.

If you have any questions about the plans, you are looking for more personalized training, or you are interested in taking your cycling performance to the next level, please contact John at www.johnhowardsports.com. John has worked with more than 170 national champions, Ironman triathlon champions and Race Across America winners. He specializes in fitting cyclists for maximum performance and comfort. His program, FiTTE-Fitness, Training, Technique, Equipment- utilize a unique process mechanical adjustment and biomechanical assessment and mobilization of soft tissue as a component of the fit.

If you are interested in contacting John visit his website at http://www.johnhowardsports.com/

Click here on The San Diego Century Bicycle Tour to get more information, register for the ride on May 22, 2010 or purchase the 2010 Jersey!

editor: Greg Hendrickson
Greg's Blog: WatchMyRace
Photo: John Howard

Cyclists: Free Biking Workout for Tuesday 4/27 from John Howard

Coach John Howard: USA Elite Cyclist, Olympic Athlete, Decorated Ironman Triathlete, Pan-Am Games Gold Medalist, Bicycle Land Speed Record Holder, and founder of The FiTTE system

TUESDAY (4/27) BIKING WORKOUT: John Howard's workouts for today are part of the 8, 10 and 18 week programs to prepare for 103 miles, 66 miles and 37 miles at the San Diego Century Bicycle Tour on May 22, 2010. The San Diego Century Bicycle Tour has partnered with legendary cyclist and coach John Howard (www.fittesystem.com) to assist you with your training.

Have you registered yet? CLICK HERE to register and reserve your spot in the San Diego Century Bicycle Tour.

Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

Training for 103 Miles

25 Miles Active Recovery (AR)

Training for 66 Miles

15 Miles Leg Speed Drills (S)

Training for 37 Miles

10 Miles Leg Speed Drills (S)

Looking for more information on hill repeats, group rides and speed drills? It's all included when you subscribe and Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

John Howard, , has joined forces with the San Diego Century Bicyle Tour to help you become the best endurance cyclist you can be. John has established a reputation as one of the country’s best cycling coaches and he has coached such cycling greats as Brad Huff, Denise Mueller, Scott Tinley, Scott Molina, and Mark Allen. With his training program in hand and access to John for FiTTE advice, you’ll have the tools you need to go farther faster and reach all new heights of performance.

If you have any questions about the plans, you are looking for more personalized training, or you are interested in taking your cycling performance to the next level, please contact John at www.johnhowardsports.com. John has worked with more than 170 national champions, Ironman triathlon champions and Race Across America winners. He specializes in fitting cyclists for maximum performance and comfort. His program, FiTTE-Fitness, Training, Technique, Equipment- utilize a unique process mechanical adjustment and biomechanical assessment and mobilization of soft tissue as a component of the fit.

If you are interested in contacting John visit his website at http://www.johnhowardsports.com/

Click here on The San Diego Century Bicycle Tour to get more information, register for the ride on May 22, 2010 or purchase the 2010 Jersey!

editor: Greg Hendrickson
Greg's Blog: WatchMyRace
Photo: John Howard

Wendy Rides her Way to a Garmin 500 on 4/25

Wendy Rides her Way to a Garmin 500 on 4/25

And we still have 3 Garmins to give away before the San Diego Century on May 22! If you ride you can participate in our next giveaways on 5/2 and join Wendy and our 17 other winners.

Here are the 2 easy ways to sign up for free and get a great chance at Garmins, San Diego Century jerseys, free and discount ride registrations, gear from STRAVA (the coolest cycling website around) and more:

1. CLICK HERE to subscribe to our weekly training emails and promotions for the San Diego Century Bicycle Tour on May 22, 2010. Free 30, 60 and 100 mile training plans from coach John Howard.

2. CLICK HERE to sign up at STRAVA and upload or manually enter your cycling activities. Each activity you post gets you another chance to win. Click here to check out the participant list.

Giveaways for 5/2

Here’s the partial list of what the prizes will be for this week, and given away on 5/2:

• Garmin Edge 305
• Free and 30% off registrations to the San Diego Century Bicycle Tour
• Free 2010 jersey for the San Diego Century Bicycle Tour
• Free Bike Fit Consultation from John Howard
• Cool T-Shirts and socks from STRAVA
• Don't forget: FREE STRAVA uploads for the San Diego Century until 5/22!

9 MORE HAPPY CYCLISTS

On 4/25 9 more cyclists scored Garmins, gear and registrations to join the previous 9. Wendy led it off with the Garmin 500. Michael, Ken, Adam, Ernie, Susan, Eric, Dan & Mike brought home registrations, STRAVA gear and a bike fit consultation from John Howard.

Wendy won the Garmin 500 on 4/25.

Thank you for the Garmin. The San Diego Century Bicycle Tour looks to be a scenic and challenging ride that should be fun for all!

Eric won a free STRAVA t-shirt

I'm looking forward to the 2010 San Diego Century Bicycle Tour. Last year's event was my first century ride -- and this year's ride on May 22 will be my third. I've come a long way in the last year and tracking my rides and comparing performance has greatly contributed to that. Strava has been a fun way to check out what my fellow Trek riders have been doing between Saturday rides...).

Donal likes the FREE STRAVA uploads

Tying in promotions with STRAVA and the San Diego Century Bicycle Tour was a really good idea…I've been going to the STRAVA website almost daily to see if I'm still King of the Mountain on any of my climbs (haha). Seriously though, STRAVA's site is great and I've been recommending it to friends since.

Michael: Thank you for the outstanding job you're doing in promoting the San Diego Century ride!

I'm excited to be riding the SD Century because this will be my very first century and it's scheduled at a great time of the year. It's good to have this training target in May for the motivation it provides in the first part of the year. Also the course couldn't be better, with its inland "country" roads plus a ride along the coast. This has to be some of the best scenery San Diego has to offer.

I'm also very happy to have been directed to the Strava site. The capability to automatically compare KOM times with other riders is fantastic and a super motivation and training tool.

RESERVE YOUR SPOT NOW FOR THE SAN DIEGO CENTURY ON MAY 22

REGISTER NOW for the San Diego Century and join 2,000 riders in some of Southern California's best cycling:

REGISTER: http://www.active.com/cycling/encinitas-ca/san-diego-century-bicycle-tour-2010

Ride Maps & Details: http://www.encinitasrace.com/sdc/

How to Get in on the San Diego Century Bicycle Tour Training and Promotions:
Enter your email in the top right section of this page, follow us on twitter @sandiegocentury and become a Facebook fan of San Diego Century. Everyone will get free training plans & tips, and chances to win ride entries, jerseys and more. We're even looking at some fun virtual competitions with Strava.com and Endomondo.com for all those GPS tracks you record from your rides.

All participants receive free 30, 60 or 100 mile training plans from cycling legend and coach John Howard.

9 More Cyclists Win 4/19 - 4/25

If you want to join the 18 cyclists who scored in our promotions in the last 2 weeks, then SIGN UP at STRAVA and stay tuned for a chance at this week's giveaways.

GIVEAWAY LIST - 4/19 - 4/25

Tomorrow we'll announce last week's 9 cyclists who hit the virtual promotion podium for the San Diego Century with:

1. A Garmin 500

2. Free registration for the San Diego Century

3. 2 winners for 30% off registration

4. A 2010 jersey for the San Diego Century

5. 2 STRAVA t-shirt winners

6. STRAVA socks

7. A free bike fit consultation with John Howard

RESERVE YOUR SPOT FOR THE RIDE ON MAY 22

REGISTER NOW and join 2,000 riders at 37, 66, or 103 miles in the San Diego Century Bicycle Tour!

REGISTER: http://www.active.com/cycling/encinitas-ca/san-diego-century-bicycle-tour-2010

Ride Maps & Details: http://www.encinitasrace.com/sdc/

How to Get in on the San Diego Century Bicycle Tour Training and Promotions:
Enter your email in the top right section of this page, follow us on twitter @sandiegocentury and become a Facebook fan of San Diego Century. Everyone will get free training plans & tips, and chances to win ride entries, jerseys and more. We're even looking at some fun virtual competitions with Strava.com and Endomondo.com for all those GPS tracks you record from your rides.

All participants receive free 30, 60 or 100 mile training plans from cycling legend and coach John Howard.

Cyclists: Free Biking Workout for Sunday 4/25 from John Howard

Coach John Howard: USA Elite Cyclist, Olympic Athlete, Decorated Ironman Triathlete, Pan-Am Games Gold Medalist, Bicycle Land Speed Record Holder, and founder of The FiTTE system

SUNDAY (4/25) BIKING WORKOUT: John Howard's workouts for today are part of the 8, 10 and 18 week programs to prepare for 103 miles, 66 miles and 37 miles at the San Diego Century Bicycle Tour on May 22, 2010. The San Diego Century Bicycle Tour has partnered with legendary cyclist and coach John Howard (www.fittesystem.com) to assist you with your training.

Have you registered yet? CLICK HERE to register and reserve your spot in the San Diego Century Bicycle Tour.

Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

Training for 103 Miles

25 Miles Active Recovery (AR)

Training for 66 Miles

5 Miles Active Recovery (AR)

Training for 37 Miles

5 Miles Active Recovery (AR)

Looking for more information on hill repeats, group rides and speed drills? It's all included when you subscribe and Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

John Howard, , has joined forces with the San Diego Century Bicyle Tour to help you become the best endurance cyclist you can be. John has established a reputation as one of the country’s best cycling coaches and he has coached such cycling greats as Brad Huff, Denise Mueller, Scott Tinley, Scott Molina, and Mark Allen. With his training program in hand and access to John for FiTTE advice, you’ll have the tools you need to go farther faster and reach all new heights of performance.

If you have any questions about the plans, you are looking for more personalized training, or you are interested in taking your cycling performance to the next level, please contact John at www.johnhowardsports.com. John has worked with more than 170 national champions, Ironman triathlon champions and Race Across America winners. He specializes in fitting cyclists for maximum performance and comfort. His program, FiTTE-Fitness, Training, Technique, Equipment- utilize a unique process mechanical adjustment and biomechanical assessment and mobilization of soft tissue as a component of the fit.

If you are interested in contacting John visit his website at http://www.johnhowardsports.com/

Click here on The San Diego Century Bicycle Tour to get more information, register for the ride on May 22, 2010 or purchase the 2010 Jersey!

editor: Greg Hendrickson
Greg's Blog: WatchMyRace
Photo: John Howard

First Timers Video: What to expect at Saturday Training Rides

Join the 100 - 200 riders who participate in the weekly century training rides put together by San Diego's Trek Bicycle Superstore.

A very well organized team of ride guides is available to support riders of all levels.

CLICK HERE for details on the 4/24 ride: 75 miles

Here's the schedule and mileage:

4/24 75 Scripps Poway/Carmel/RSF Loop

5/1 85 PCH San Clemente Out & Back

5/8 90 Julian Out & Back

5/15 65 Del Dios East Loop +Bandy Cyn

5/22 103 SAN DIEGO CENTURY (Event)

Notes from the editor: A big thanks to the Trek SuperStore and Trek Ride Guides for organizing the weekly training rides. The weekly rides, group support and expert advice are in place to train for the full century distance at the San Diego Century Bicycle Tour on May 22.

Share

Enjoy the path to accomplishing your biking resolutions!

Photo: Tony Deramo

Cyclists: Free Biking Workout for Friday from John Howard

Coach John Howard: USA Elite Cyclist, Olympic Athlete, Decorated Ironman Triathlete, Pan-Am Games Gold Medalist, Bicycle Land Speed Record Holder, and founder of The FiTTE system

FRIDAY BIKING WORKOUT: John Howard's workouts for today are part of the 8, 10 and 18 week programs to prepare for 103 miles, 66 miles and 37 miles at the San Diego Century Bicycle Tour on May 22, 2010. The San Diego Century Bicycle Tour has partnered with legendary cyclist and coach John Howard (www.fittesystem.com) to assist you with your training.

Have you registered yet? CLICK HERE to register and reserve your spot in the San Diego Century Bicycle Tour. (Use coupon code SDC10STF before 4/24 for 10% off).

Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

Training for 103 Miles

10 Miles Active Recovery (AR)

Training for 66 Miles

10 Miles Active Recovery (AR)

Training for 37 Miles

5 Miles Active Recovery (AR)

Looking for more information on hill repeats, group rides and speed drills? It's all included when you subscribe and Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

John Howard, , has joined forces with the San Diego Century Bicyle Tour to help you become the best endurance cyclist you can be. John has established a reputation as one of the country’s best cycling coaches and he has coached such cycling greats as Brad Huff, Denise Mueller, Scott Tinley, Scott Molina, and Mark Allen. With his training program in hand and access to John for FiTTE advice, you’ll have the tools you need to go farther faster and reach all new heights of performance.

If you have any questions about the plans, you are looking for more personalized training, or you are interested in taking your cycling performance to the next level, please contact John at www.johnhowardsports.com. John has worked with more than 170 national champions, Ironman triathlon champions and Race Across America winners. He specializes in fitting cyclists for maximum performance and comfort. His program, FiTTE-Fitness, Training, Technique, Equipment- utilize a unique process mechanical adjustment and biomechanical assessment and mobilization of soft tissue as a component of the fit.

If you are interested in contacting John visit his website at http://www.johnhowardsports.com/

Click here on The San Diego Century Bicycle Tour to get more information, register for the ride on May 22, 2010 or purchase the 2010 Jersey!

editor: Greg Hendrickson
Greg's Blog: WatchMyRace
Photo: John Howard

Cyclists: Free Biking Workout for Thursday from John Howard

Coach John Howard: USA Elite Cyclist, Olympic Athlete, Decorated Ironman Triathlete, Pan-Am Games Gold Medalist, Bicycle Land Speed Record Holder, and founder of The FiTTE system

THURSDAY BIKING WORKOUT: John Howard's workouts for today are part of the 8, 10 and 18 week programs to prepare for 103 miles, 66 miles and 37 miles at the San Diego Century Bicycle Tour on May 22, 2010. The San Diego Century Bicycle Tour has partnered with legendary cyclist and coach John Howard (www.fittesystem.com) to assist you with your training.

Have you registered yet? CLICK HERE to register and reserve your spot in the San Diego Century Bicycle Tour. (Use coupon code SDC10STF before 4/24 for 10% off).

Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

Thursday Training for 103 Miles

Thursday: 20 Miles With Power Drills (P)

Thursday Training for 66 Miles

Thursday: 10 Miles With Power Drills (P)

Thursday Training for 37 Miles

Thursday: 5 Miles Hill Repeats (HR)

Looking for more information on hill repeats, group rides and speed drills? It's all included when you subscribe and Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

John Howard, , has joined forces with the San Diego Century Bicyle Tour to help you become the best endurance cyclist you can be. John has established a reputation as one of the country’s best cycling coaches and he has coached such cycling greats as Brad Huff, Denise Mueller, Scott Tinley, Scott Molina, and Mark Allen. With his training program in hand and access to John for FiTTE advice, you’ll have the tools you need to go farther faster and reach all new heights of performance.

If you have any questions about the plans, you are looking for more personalized training, or you are interested in taking your cycling performance to the next level, please contact John at www.johnhowardsports.com. John has worked with more than 170 national champions, Ironman triathlon champions and Race Across America winners. He specializes in fitting cyclists for maximum performance and comfort. His program, FiTTE-Fitness, Training, Technique, Equipment- utilize a unique process mechanical adjustment and biomechanical assessment and mobilization of soft tissue as a component of the fit.

If you are interested in contacting John visit his website at http://www.johnhowardsports.com/

Click here on The San Diego Century Bicycle Tour to get more information, register for the ride on May 22, 2010 or purchase the 2010 Jersey!

editor: Greg Hendrickson
Greg's Blog: WatchMyRace
Photo: John Howard

Training Ride April 24: Trek Superstore Century Training Series

Read below for all the details and join the 100 - 200 riders who participate in the weekly century training rides put together by San Diego's Trek Bicycle Superstore. This week there's an easy way to win a Garmin 500 so read on!

A very well organized team of ride guides is available to support

riders of all levels.

Last week on 4/10 the A group, the three B groups and the C group put in 70 miles starting at the Peet's in Torrey Highlands.

This week's ride start rolls out again from Peet's in Torrey Highlands (map links below) and a 75 mile hilly route with some coast riding and the Purple Monster climb (long climb that is part of the San Diego Century Bicycle Tour) mixed in.

REGISTRATION DISCOUNT CODE

The weekly rides, group support and expert advice are in place to train for the full century distance at the San Diego Century Bicycle Tour on May 22. If you're ready to register for the ride on May 22, don't delay. Take advantage of the group discount code before it expires: CLICK HERE.

HOW TO WIN A GARMIN 500 THIS WEEK

Log or upload your rides at STRAVA.com by Sunday 11:59pm Pacific and you'll get a chance to win a Garmin Edge 500. CLICK HERE for details.

RANDOM RAFFLE

Be prepared for another random raffle (if we can all get there early enough) at the start of this week's ride. CLICK HERE to check out our last winners.

TREK SUPERSTORE CENTURY TRAINING RIDE DETAILS:

SATURDAY, APRIL 24TH, 7:30AM

Distance: 75 miles - Scripps Poway / Carmel / RSF Loop

Climbing Difficulty: 3 (Mostly hilly with 1 or 2 longer, harder climbs)

Start Time: 7:30AM SHARP

Start Location: Peet's Torrey Highlands

For the course map and start location map, CLICK HERE

THE COMING WEEKS

5/1 85 PCH San Clemente Out & Back

5/8 90 Julian Out & Back

5/15 65 Del Dios East Loop +Bandy Cyn

5/22 103 SAN DIEGO CENTURY (Event)

Notes from the editor: Join me at the ride this week for fun promotion details! A big thanks to the Trek SuperStore and Trek Ride Guides for organizing the weekly training rides. A little challenge: The editor buys coffee on May 1 for anyone who posts a faster time up the Scripps/Poway climb:) PS I took out a loan so I can buy a lot of coffee.

Enjoy the path to accomplishing your biking resolutions!

Editor: Greg Hendrickson (email sandiegocentury@gmail.com)

Photo: Tony Deramo

Cyclists: How to Keep Training When it Rains

Here are a few tips to keep your training on track in spite of the weather:

Don't let the rain stop you: We are into week 13 of our Trek Training Program. We had to cancel the first and the third rides due to rainy conditions. Not too unusual for this time of year. Most of the time we have ideal conditions but we can't control the weather and have to reschedule rides at times.
This does however, bring out a point. The Trek Saturday ride is just one element in the overall program and your road to a successful century event. Saturdays will be your longest ride at event pace which with other riders shouldn't be too hard. These rides are designed to assist in building up mileage. If they are cancelled, be sure to get your workout in on a trainer, hit the bike at the health club, or find a safe route to get in your miles, wet or dry.

Keep up your training during the week:
If you want to ride strong and feel good during a 100 mile ride you need to add in workouts during the week. I've mentioned it before but again with lack of riding because of weather it's even more important that you get in the miles and saddle time.

Getting ready for a Century ride takes dedication which might mean getting up early in the morning to get an hour workout in or not watching your favorite show in the evening. The light is getting longer so there is more opportunity to actually do your training on the road. However, when it's too dark, jump on your trainer.

Use your trainer:

What is a trainer? A stationary trainer is a device you add to the rear of our bike. It provide resistance similar to what you would feel when outside. Cost is $100 to $300. Various types are available; wind, magnetic and fluid. Trek Super Stores carries a wide variety. The upside of using this is that you don't have to deal with traffic and it's never too dark. Also, you can get more done in less time. For example, an hour on the trainer, depending on intensity, is comparable to 1:15 to 1:30 on the road. Intensity is the key to the difference.

Some cycling exercises for the road or the trainer:

Here are a few exercises to weave into your weekly miles: Intervals, Individual Leg Training (ILT), Standing and Sprints. Let me explain.

Intervals:
Intervals are where you cycle at an intensity that is higher than race pace for a period of time and in sets. You might start with 30 seconds of hard riding (not a sprint), with 30 seconds off. Shoot for 90 RPMs. Do 2 sets of 5. Then add 15 seconds the following week. Do these once during the week.

Individual Leg Training (ILT)

This is best for work on your trainer or on a bike at the health club. Keep one leg clipped into your pedals while the other leg is propped on the trainer or a chair. Keep the resistance at medium and do 1 minute with one leg at 50 to 60 RPMs (revolutions per minute). Rest one minute and then 1 minute with the other leg. Start with 5 of these and then add 2 each week until you reach 10. This will help you round out your pedal stroke, build strength and highlight the areas to work on in your pedal stroke. You can lighten resistance and speed up cadence to 70 or 90. Increase the time interval to mix it up. Doing this type of exercise twice a week will help.

Standing:

If you are weak on the hills standing is a good way to become better. This works muscles in a different position. Resistance should be hard and your gearing hard as well. Cadence, 50 to 60 RPMs. Standing can be added into your road workouts and your stationary trainer workouts. Start with 10 minutes of standing and add 5 minutes each week until you hit an hour. You can do this twice a week along with ILTs.

Sprints:

Use this later in your training program. It will help give you speed to catch groups or stay in a pack. Warm up for 10 or 15 minutes. Sprint for 15 seconds and then rest for 2 minutes. Start with 5 of these and add 2 more each week. Once you hit 15. Start back at 5 with 30 seconds. Do these just once a week with your intervals.

There are so many other ways to train but again the point here is that you need workouts during the week to support your century training goals.

Additional training schedules can be found at http://treksandiego.com/articles/century-training-schedule-pg254.htm.

Also, ask the Ride Guides in this program. Lastly, Trek is offering trainer classes at the La Mesa and N County Store. (see store locations for details)

Don't us the rain as an excuse. There are still plenty of other days and ways to get ready for the Gran Fondo on March 7th and the San Diego Century May 22nd.


Notes from the editor:
A big thanks to Mike Henderson for contributing.

Want to ride with a great group that is training together? Sign up now in the top right on the blog and join the weekly rides organized by the Trek Superstore. The weekly rides, group support and expert advice are in place to train for the San Diego Century Bicycle Tour on May 22.





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Enjoy the path to accomplishing your biking resolutions!

by Mike Henderson
Mike's Blog: Finding Way to Help Others
Photo: Tony Deramo

How to Win a Garmin 500 on April 25

STRAVA, the San Diego Century Bicycle Tour and the San Diego Trek Bicycle Superstore have 3 EASY STEPS for you to share your cycling workouts on STRAVA by 11:59pm April 25, 2010 for a chance to win a Garmin 500.

See who won the Garmin Edge 305 on April 18.

1. SIGN UP/LOG IN TO STRAVA

The San Diego Century Bicycle Tour has a special deal from STRAVA for unlimited FREE uploads until the ride on May 22, 2010, so sign up or log in and get started at http://www.strava.com/events/29.

2. ADD YOUR ACTIVITY

If you don't have a Garmin it's easy to add a manual activity. If you do have a Garmin it's easy to connect your Garmin and upload your activities. Every activity that you add manually or upload from your Garmin gets you another chance to win the Garmin Edge 500.

3. CHECK THE PARTICIPANTS LIST

If you are not on the participant list for the San Diego Century event on Strava, simply go to http://www.strava.com/events/29 and click on "Join" after you are signed in. That is what ensures your workout activities are entered in the Garmin promotion.

HOW TO RECORD YOUR RIDE INFORMATION

To record your ride information so you can log it or upload it at STRAVA.COM

a) simply record your ride time and mileage with your cycling computer, watch and route plan, or

b) track your ride on your Garmin device

or

c) track your ride on your GPS cellphone with the free application from endomondo.com.

Need help? Shoot us a note: sandiegocentury@gmail.com.

Thanks for participating!

Promotion Rules for the Garmin Edge 500 giveaway on April 25, 2010.

1. One chance per cycling workout logged or uploaded on STRAVA.com after noon Pacific time, April 19, 2010 and by 11:59 pm Pacific time, April 25, 2010.

2. Once workouts have been uploaded or entered, you must "join" the public event for the San Diego Century Bicycle Tour for your workouts to be valid for the promotion. Click here to join the event page:http://www.strava.com/events/29

3. To be eligible for the promotion you must be at least 18 years of age and a US resident.

4. Promotion recipient will be randomly selected from the pool of logged workouts associated with the San Diego Century Bicycle Tour event page athttp://www.strava.com/events/29

5. Promotion recipient will be selected on Monday, April 26, 2010. Recipient will receive an email from sandiegocentury@gmail.com and will have until 5pm on Monday, April 26, 2010 to respond and confirm their selection. If the recipient does not respond by 5pm, the promotion will roll to the next randomly selected participant with 6 hours to respond. Please add sandiegocentury@gmail.com to your address book to ensure email deliveries.

Cyclists: Free Biking Workout for Wednesday from John Howard

Coach John Howard: USA Elite Cyclist, Olympic Athlete, Decorated Ironman Triathlete, Pan-Am Games Gold Medalist, Bicycle Land Speed Record Holder, and founder of The FiTTE system

WEDNESDAY BIKING WORKOUT: John Howard's workouts for today are part of the 8, 10 and 18 week programs to prepare for 103 miles, 66 miles and 37 miles at the San Diego Century Bicycle Tour on May 22, 2010. The San Diego Century Bicycle Tour has partnered with legendary cyclist and coach John Howard (www.fittesystem.com) to assist you with your training.

Have you registered yet? CLICK HERE to register and reserve your spot in the San Diego Century Bicycle Tour. (Use coupon code SDC10STF before 4/24 for 10% off).

Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

Wednesday Training for 103 Miles

Wednesday: 35 Miles Base Riding (B)

Wednesday Training for 66 Miles

Wednesday: 25 Miles With Hill Repeats (HR)

Wednesday Training for 37 Miles

Wednesday: 15 Miles Base Riding (B)

Looking for more information on hill repeats, group rides and speed drills? It's all included when you subscribe and Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

John Howard, , has joined forces with the San Diego Century Bicyle Tour to help you become the best endurance cyclist you can be. John has established a reputation as one of the country’s best cycling coaches and he has coached such cycling greats as Brad Huff, Denise Mueller, Scott Tinley, Scott Molina, and Mark Allen. With his training program in hand and access to John for FiTTE advice, you’ll have the tools you need to go farther faster and reach all new heights of performance.

If you have any questions about the plans, you are looking for more personalized training, or you are interested in taking your cycling performance to the next level, please contact John at www.johnhowardsports.com. John has worked with more than 170 national champions, Ironman triathlon champions and Race Across America winners. He specializes in fitting cyclists for maximum performance and comfort. His program, FiTTE-Fitness, Training, Technique, Equipment- utilize a unique process mechanical adjustment and biomechanical assessment and mobilization of soft tissue as a component of the fit.

If you are interested in contacting John visit his website at http://www.johnhowardsports.com/

Click here on The San Diego Century Bicycle Tour to get more information, register for the ride on May 22, 2010 or purchase the 2010 Jersey!

editor: Greg Hendrickson
Greg's Blog: WatchMyRace
Photo: John Howard

Cyclists: Bike Training for the Week from John Howard

Coach John Howard at Bonneville: Setting the bicycle land speed record of 152.6 mph in the Bonneville Salt Flats. 20 July 1985. Photo: John Howard

CYCLING WORKOUTS FOR THE WEEK: This edition of "Cycling Workouts for the Week" from John Howard will give you this week's workouts to prepare for 103 miles, 66 miles and 37 miles at the San Diego Century Bicycle Tour on May 22, 2010. The San Diego Century Bicycle Tour has partnered with legendary cyclist and coach John Howard (www.fittesystem.com) to assist you with your training.

Have you registered yet? CLICK HERE to register and reserve your spot in the San Diego Century Bicycle Tour. (Use coupon code SDC10STF before 4/24 for 10% off).

Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

This Week's Training for 103 Miles

Wednesday: 35 Miles Base Riding (B)

Thursday: 20 Miles With Power Drills (P)

Friday: 10 Miles Active Recovery (AR)

Saturday: 75 Miles Group Ride (G)

Sunday: 25 Miles Active Recovery (AR)

Monday: Rest Day (R)

Tuesday: 25 Miles Active Recovery (AR)

This Week's Training for 66 Miles

Wednesday: 25 Miles With Hill Repeats (HR)

Thursday: 10 Miles With Power Drills (P)

Friday: 10 Miles Active Recovery (AR)

Saturday: 45 Miles Group Ride (G) or Solo Ride (SO)

Sunday: 5 Miles Active Recovery (AR)

Monday: Rest Day (R)

Tuesday: 15 Miles Leg Speed Drills (S)

This Week's Training for 37 Miles

Wednesday: 15 Miles Base Riding (B)

Thursday: 5 Miles Hill Repeats (HR)

Friday: 5 Miles Active Recovery (AR)

Saturday: 20 Miles Group Ride (G)

Sunday: 5 Miles Active Recovery (AR)

Monday: Rest Day (R)

Tuesday: 10 Miles Leg Speed Drills (S)

Looking for more information on hill repeats, group rides and speed drills? It's all included when you subscribe and Get the Full 8, 10 and 18 Week Training Plans for Free. CLICK HERE to subscribe to our Training, Group Ride & Cycling Contests Email List.

John Howard, USA Elite Cyclist, Olympic Athlete, Decorated Ironman Triathlete, Pan-Am Games Gold Medalist, Bicycle Land Speed Record Holder, and founder of The FiTTE system, has joined forces with the San Diego Century Bicyle Tour to help you become the best endurance cyclist you can be. John has established a reputation as one of the country’s best cycling coaches and he has coached such cycling greats as Brad Huff, Denise Mueller, Scott Tinley, Scott Molina, and Mark Allen. With his training program in hand and access to John for FiTTE advice, you’ll have the tools you need to go farther faster and reach all new heights of performance.

If you have any questions about the plans, you are looking for more personalized training, or you are interested in taking your cycling performance to the next level, please contact John at www.johnhowardsports.com. John has worked with more than 170 national champions, Ironman triathlon champions and Race Across America winners. He specializes in fitting cyclists for maximum performance and comfort. His program, FiTTE-Fitness, Training, Technique, Equipment- utilize a unique process mechanical adjustment and biomechanical assessment and mobilization of soft tissue as a component of the fit.

If you are interested in contacting John visit his website at http://www.johnhowardsports.com/

Click here on The San Diego Century Bicycle Tour to get more information, register for the ride on May 22, 2010 or purchase the 2010 Jersey!

editor: Greg Hendrickson
Greg's Blog: WatchMyRace
Photo: John Howard

How anyone can join our 9 cyclists on the virtual podium

9 Cyclists on the virtual podium on 4/18

Here are the 2 ways that anyone who is riding can participate in this week’s contests and join our 9 winners from last week on the virtual podium:

1. CLICK HERE to subscribe to our weekly training emails and promotions for the San Diego Century Bicycle Tour on May 22, 2010. Free 30, 60 and 100 mile training plans from coach John Howard.

2. CLICK HERE to sign up at STRAVA and upload or manually enter your cycling activities. Each activity you post gets you another chance to win. Click here to check out the participant list.

Giveaways for 4/25

Here’s the partial list of what the prizes will be for this week, and given away on 4/25:

• Garmin 500
• Free and 30% off registrations to the San Diego Century Bicycle Tour
• Free Bike Fit Consultation from John Howard
• T-Shirt from STRAVA

LAST WEEK’S 9 HAPPY CYCLISTS

Last week 9 cyclists hit the virtual promotion podium for the San Diego Century.

Jack won the Garmin Edge 305 on 4/17.

Outstanding! Thank you very much. I have been riding at least 10 miles every day since March 16, logging rides in an excel spreadsheet. Strava looks like a great way to track training progress in detail, and see what others are doing to get ready for the San Diego Century. Hope to see you out on the road –

Corey won free registration to the San Diego Century Bicycle Tour

Thanks for the opportunity for me to participate in the San Diego Century and Strava. I will be doing the 103 mile ride. I am a Cat 5 Junior racer. So it will be nice to do a long steady ride for endurance vs. 30-40 min. races.

Donal won a free STRAVA t-shirt

I have to say that I like STRAVA a lot. My wife thinks I'm like a kid in a candy store when it comes to how much time I'm spending on that site, uploading my rides or looking to see what others are doing. In fact, I like it so much that I'm willing to pay the $60/year (as soon as my free uploads run out, that is...).

Tying in promotions with STRAVA and the San Diego Century Bicycle Tour was a really good idea…I've been going to the STRAVA website almost daily to see if I'm still King of the Mountain on any of my climbs (haha). Seriously though, STRAVA's site is great and I've been recommending it to friends since.

30% Off and the Garmin Edge 305 loaner

Manuel, Thomas, Wick, Michael and Pete won 30% off registration for the San Diego Century, and Kal won a loaner Garmin Edge 305 for the Trek Bicycle Superstore training rides.

Thomas: It's a ride that encompasses all that's great about riding in San Diego. From the coast to the mountains. I'm turning 40 years old a couple of days after the ride and I know that the best part of life is still to come.

Michael: Thank you for the outstanding job you're doing in promoting the San Diego Century ride!

I'm excited to be riding the SD Century because this will be my very first century and it's scheduled at a great time of the year. It's good to have this training target in May for the motivation it provides in the first part of the year. Also the course couldn't be better, with its inland "country" roads plus a ride along the coast. This has to be some of the best scenery San Diego has to offer.

I'm also very happy to have been directed to the Strava site. The capability to automatically compare KOM times with other riders is fantastic and a super motivation and training tool.

HOW TO GET 10% OFF UNTIL 4/24

REGISTER NOW for the San Diego with our Special offer until 4/24:

10% off registration with coupon code SDC10STF

REGISTER: http://www.active.com/cycling/encinitas-ca/san-diego-century-bicycle-tour-2010

Ride Maps & Details: http://www.encinitasrace.com/sdc/

How to Get in on the San Diego Century Bicycle Tour Training and Promotions:
Enter your email in the top right section of this page, follow us on twitter @sandiegocentury and become a Facebook fan of San Diego Century. Everyone will get free training plans & tips, and chances to win ride entries, jerseys and more. We're even looking at some fun virtual competitions with Strava.com and Endomondo.com for all those GPS tracks you record from your rides.

All participants receive free 30, 60 or 100 mile training plans from cycling legend and coach John Howard.