A news brief from Cycling Canada

Hi Cobourg Cycling Club Members,

Canadian Cyclist has a news brief from Cycling Canada.

This short update spells out how Ontario Cycling via the OCA will evolve in the near future.

As I am sure everybody is already doing, the Cobourg Cycling Club will pay close attention for the developments.

Stay tuned, stay safe and have fun.
Greg Cushing


http://www.canadiancyclist.com/dailynews.php?id=35691&title=cycling-canada-provinces-publish-cycling-activity-guidelines

Tom Lyle, Long Time Member

Hello Fellow Cyclists

Today, albeit a bit later than I had hoped, I am sharing sad news regarding a fellow cyclist, friend and personal role model.

Tom Lyle, the Cobourg Cycling Club’s current eldest member, died at age 92 of natural causes on April 12, 2020.

Dave Singfield shared the news last week with several of us.

Tom passed peacefully with his wife Jean and their family by his side.

Special arrangements were made by the hospital for the family to be there in support.

Due to the medical issues we all are presently experiencing, there will be a celebration of Tom’s life post pandemic.

This is a difficult post to prepare because for those that knew Tom and those that didn’t know Tom, there is much to share.

What I can say in short, is that Tom was a passionate cyclist that began racing in the UK about age thirteen.

Tom kept cycling as he relocated to Toronto and raised his family and was still riding about age 90 despite failing eyesight.

As a career iron worker, Tom Lyle contributed to the construction of some Toronto’s finest skyline structures.

However, what has had the single, largest impact on me as friend, was Tom’s character.

I can best describe Tom with the highest true compliment that one man can give another:

Tom Lyle was a true gentleman.

And from one cyclist to another, “Chapeau Tom”.

Rest In Peace.

Greg – on behalf of the Executive

Note From Club President, Greg Cushing

Dear Members,

            The Covid-19 situation continues to intensify day by day. As the Club Administrators, we have been closely watching the guidelines and updates from public health officials, our town, and above all the guidance given to us by our governing body, The Ontario Cycling Association. On March 20th, the OCA released the following statement:

“We are advising all clubs, teams, athletes and members to postpone or cancel any gatherings such as group rides and in-person group meetings for the immediate future. Effectively immediately any club/team activity will not be sanctioned or approved. This will be under on-going review and any changes will be communicated.

This is a rapidly evolving situation that has affected all sectors. We will continue to track the latest developments and meet with our partners to assess the situation and its impact. The health and safety of everyone involved in cycling is our main concern and we are taking all measures within our control.

We hope that everyone remains safe during this trying time and that we all follow the advice of Canadian Health Officials.”

What does that mean for our Club? That means that we will be postponing the start of our programming for the foreseeable future. Rest assured, your Board Of Directors is working behind the scenes (remotely) to keep the administration of the club up to date, and are developing an exciting new Ride Calendar that will be ready to roll as soon as we get the green light. In the meantime, we are also researching virtual group rides and virtual TT options that we hope to be able to share with you soon.

Questions? Concerns? Don’t hesitate to reach out to me or any other member of the Board Of Directors.

Stay safe and do what you can to #flattenthecurve.

Ride On,

Greg Cushing

President, Cobourg Cycling Club.

Winter musings from Coach Greg

Hi Everyone,

Wow, what a great step into winter today was.
after minus 20C a few days ago, it was a whoppingly, mild
day at 5C!
I hope you got outside for some activity of some sort, days
like this are golden.
Of course I had to hit the roads, slow and steady, I might
add, to start my base work.
Today is my favourite day of the year, the Winter Solstice.
Once we get past Winter Solstice it has always been a mental
countdown to riding/racing season.
Our days will be inching longer as we move into the depths
of winter.
So, don’t despair.
In Europe, the cross season will slowly morph into the
Classics season.
When you want to see the hard riders of the sport, take in a
Classic race from any year.
I guarantee that you will be motivated to ride.
Winter is just a stage in the year when you get the chance
to recover and re-calibrate.
Take a moment to review your fitness records.
See how far you have come, review your goals for this season
and start making plans.
This little mental exercise will fuel your passion, even if
you do have to be on the trainer.
Give yourself an “atta-boy or atta-girl” for building your
fitness to the levels you have right now.
Be grateful that you can ride, run, walk and look after
yourself.
Be grateful for the good health you have that enables you to
ride.
Be grateful for the wonderful roads and terrain in the
Cobourg/Northumberland County area.
Most of all, be incredibly gracious with your families for
their comfort and support.
Cycling can be incredibly selfish and we need understanding
families to believe what we are doing is a good thing.
We are all in this together and we really do have “a
wonderful life”.
Moving into the New Year, the Board and I will get the Club
re-registered and set plans for the Club rides.
I am certainly looking forward to working with the new Board
of Directors.
We can expect some great opportunities from 2020 – it is
just really cool to say isn’t it? 2020!
Before I ramble too much, I want to say Merry Christmas and
Happy New Year to all Club members and to our supporters.
Thank you to each one for believing in the Cobourg Cycling
Club.
I know for me and all the racing that I did, one of the
pillars of my training was my work with the Club.
And now as I ease into tourist- mode in my life, I can say
that each of you continues to keep the flame of a great ride
burning for me.
Be healthy, happy and safe this holiday season and start
planning for 2020 to be the great year it will be.
C ya
Greg
PS: Can you tell the endorphins are alive and flying in me
today?

Good Evening Club Members,
Tonight we held our Annual General Meeting and Awards
Banquet.
Thank you to all of those members that were able to attend.
If you didn’t make it this year, hopefully we will see you
next year.
Personally, I thought everything met expectations and went
according to plan.
Without members, we do not have a Club, we win no awards and
we get no dinner!

Members may like to know that we have the largest new Board
of Directors ever.
More importantly though is the fact that the Board will have
5 women on it.
We will be meeting in the first part of the New Year to
re-grease the Club’s wheels.
During the early part of the year, The Board will register
the Club and set a preliminary event calendar.
If any member has ideas for rides or events, please see a
Board Member to bring the idea forward.

A note of thanks to Craig for letting me have some fun with
him tonight and put him on the spot.
With the new Board as it is, we will look at hosting a pot
luck style banquet.
It is a good idea and an excellent twist on building
friendship and camaraderie.
The Club is what we all want it to be and I have never met a
cyclist that does not like to eat.

As always, a big thanks to Dave Singfield for his
leadership, mentor-ship and support.
The time trial league is something special and Dave’s
coverage of that is par-excellence.

I am looking forward to 2020 and I can feel that some good
things are ahead.
Keep your eyes open and your wheels on the road.

All the best to everyone for your holiday season,

Greg

Winding down with Coach Greg

Hi Club Members
Well, in short order the summer hours for riding will be all
but wound down.
We have just a bit of time left to get in a few more weekly
Club rides.
Last Thursday, we had our last August ride with a handful of
regulars.
This week’s ITT saw only 3 hard core efforts written into
the record books.
Going back to an earlier post I made, this is the time of
year that the cycling season’s teeth bite in.
We still have some pretty reasonable weather left through
September and into October.
If you haven’t been out much this year, come out and give it
a shot.
You will be kicking yourself that you missed out come
November’s rains!
Hope to see you soon.
G

Self-Coaching Tip

Self-Coaching Tip

Our good cycling season in most of Canada is only about 4 months.

However, the enthusiasm we share can carry on throughout the entire year.

With the improvements to indoor training mechanisms and systems riders are becoming “fit” all year-round.

With these thought in mind, when we embark our training we need to establish some goals.

Over the years, I have noticed a trending pattern.

By mid-July through August, riding and racing participation dwindles.

This is due in part, I believe to several things.

First and foremost, most of us have family obligations that can take priority.

At other times work commitments may take precedence over our riding wishes.

However, the biggest reason we lose riders at this point is physiological.

The human body can manage about 220-250 days of high level training per year according to Joe Friel in The Cyclist’s Training Bible.

Furthermore, after 12 weeks of similar training improvement ceases.

Most coaching techniques today use a periodization training plan ranging from 20-40 weeks.

With cycling, it is not uncommon to plan for a peak 2-3 times per season.

Over the next little while, take some time to evaluate your training goals.

Take a moment to look longer term and begin to plan backwards to achieve those goals.

Winter training can be lots of fun and cross training through the autumn months renews our cycling passion.

As you get into winter though, focus your indoor training time to complete solid base training with controlled stress levels.

When the weather starts to turn for the better by March Break, then start to modify your stress load.

Remember that peaking is important for fitness improvements no matter what level you ride.

So set some attainable goals.

If all you do is Long Slow Duration (LSD) training, that is what you will be by mid-July.

Unfortunately, by mid-season, if that is all your focus has been, your fitness will actually recede.

Riding and racing requires more than LSD riding even for the average club rider.

Incorporate some short, quick hill work and flat ground speed work in the spring and early summer.

These should be shorter workouts with higher intensity.

This type of effort opens up your schedule a bit too.

That means more time doing “life”.

Keep the rubber on the road.

G

Thursday Night Lead Change

Hi Everyone

Over the next 3-4 weeks Franco has kindly agreed to cover as Ride Leader for the Thursday night rides.

Please work with him to maintain the system we have been developing for the last few years.

Remember too that our riding days are beginning to lose some daylight so you may want to look at slight route adjustments.

Ride lots and ride safe.

Hi All

On a previous post, I spoke about ride etiquette.
What I failed to describe is that WE all have made
transgressions against the Club’s group riding expectations.
In that post, some expectations were outlined.
Some of the wording was alarmist language for emphasis.
Since language can be a barrier to understanding
expectations, please allow me to direct you to our own
Cobourg Cycling Club webpage.
Under the tab, 2019 Policies and Guidelines, each of you
will find our already established expectations.
As a reminder, remember that waiver you signed when you
bought your membership?
You agreed that you have read all the Club’s rules.
To clarify my previous posts, please try to keep in mind
there are some things we cannot control while on the roads.
However, as riders we can do a lot to protect one another.
We can control our speed, our position on the road, our
movements within the group and our actions within the ride.
There is more to the message than those points and the
website overview does a good job of the details.
We all know somebody that has fallen to the ground with
unfavorable results.
Furthermore, each of us probably knows somebody that has
been struck by a vehicle.
The rules presented by the Cobourg Cycling Club are rules
determined by the OCA and its insurance group.
Simply put, if we do not follow our Club’s established
policies while on a Club ride, none of us are protected.
This does not mean no fun, it just simply means being
responsible for one another.
Feel free to direct any questions to any Executive member
for further clarification.
When needed, items will tabled for the Board of Directors to
review for clarification – that’s how it is supposed to
work.
Ride lots and ride safe.

Greg Cushing

Thursday Night

Hi Cobourg Cycling Club Members
This week’s Thursday night ride started off rather limply.
We met in the old Coca-Cola plant’s parking lot amidst light
drizzle-rain.
A quick discussion over route details ensued.
Needless to say we were slow getting going.
We decided to de-tune the effort of the ride due to a novice
member’s attendance.
The 5 of us took to a slightly varied route because of the
wet conditions.
The overall satisfaction level of the ride was good – as it
always is after the Thursday jam.
Next week looks to be warmer and drier so it would be great
to see more people out.

Hope all is well with you and your bike!
TTYL
Greg

Thursday Night Press Release

Good Bye April – Hello May!

Thanks to everyone that came out to the jam tonight.

We had an excellent turnout of 9 riders.

A few regulars were missing but the weather is improving so that will soon change.

It is really encouraging to have the addition of some new faces too.

We are all starting to get our legs going now after winter and that makes the riding fun.

For those several guys that are “super-fit” already your continued patience is welcome.

As usual for the Club, we have a wide distribution of fitness.

My goal in establishing the Thursday night rides, from the start, has been to raise the collective fitness.

It would be awesome to see this group get into a fast 2-3 hour ride from start to finish – but the group is not ready yet.

On another note:

For all Club members, it is imperative that you review the Club’s policy additions for 2019.

This includes the Ride Participant Guide.

This Ride Guide is similar to a “race bible”.

It is the responsibility of each Club member to review these items.

Believe it or not, this is partly to fully activate your insurance coverage.

Sure, you will be covered, but to what degree really boils down to you.

Each of us needs to know when, where and what that coverage looks like.

A good way to begin is to educate and familiarize yourself with the policies provided on the Club’s website.

These are in place to help each of us in the event of an unfortunate incident.

The OCA has provided the guidelines that are set by cycling’s insurance provider.

So, when it comes to “throwing a leg over the bike” these days, we must do so mindfully!

Furthermore;

There may be some of you feeling like “there are too many rules” to the rides.

Don’t worry, I feel that pain.

As a member of Board of Directors though, I have a responsibility to protect each Club member as we ride together.

When I outline precautions or give directives, that is because WE MUST do this for all our organized club events.

As well, every participant must know the route.

With most system changes there will be hiccups and back tracks.

We are all learning this new system as we roll along.

What does this “new” Club look like?

I cannot answer that question for you.

That’s where you come in.

That is what each of us must do to get the Club back on its proverbial feet.

The Thursday Night rides are really shaping up to be a very popular outing.

Riding with like-minded people always perks up your self-esteem and fitness.

Thanks again to everybody that has been supporting the rides over the past number of years.

Keep it between the trees,

G

Ale House Report

Hi Cycling Folks
The Weekend is here!
Hopefully the rain is going to go stay away!
This could be the warm weather break out weekend we have
been after.
What better way to celebrate the moment than some friendly
banter at a pub.
FYI – the Ale House has a new, broader menu.
The food was good and the atmosphere was light.
Hopefully next week we can do this again.
C ya on the road.
G

Friday night at the Ale House in Cobourg

Hi Folks

On my way home from “my Thursday night training” ride, I
smell food cooking as I passed a restaurant.
That got me thinking.
If anybody is interested, I will be attending the Ale House
for some pub swill and a beverage Friday night at 7 pm.
This is a open invitation for Cobourg Cycling Club members
to gather for an hour or so and talk shop.
If make it, great.
If ya don’t, maybe next time.

G

The (second) unofficial first Thursday night


The unofficial first Thursday night ride went off without a
hitch tonight.
A small group of 7 started from Cobourg toward Colborne.
Six of finished together back in town with a 2 hour ride
complete.
Good pacing was the order of the day as most of us are still
getting our spring legs.
The great thing about the ride was that it was consistent.
That is the effort that develops the best training effect
within the group.
As our skills and fitness improve it is my belief that the
fun factor will go up as well.
To everybody that came out tonight, thanks for the extra
push to hang in.
With the grey skies motivation for pushing pedals can drop.
The group tonight became coaches for me and I appreciate it.
Just remember that cycling has a way of getting even!
See y’all next week.

G

Thursday Night Ride Route

The Thursday night route will be as follows:

Lakeshore to Colborne – paralleling the tracks, duck along
the south end of town to Victoria St. S. up to King E to
Durham Street North

Herley Road to Honey Road to Samis Road to Telephone Road.

West along Telephone, across Cty Rd 25 to the west end.
Down the hill to the north and finally stopping at
Vernonville Road.
Left there to pick up the first right, Telephone Road.
Take Telephone down to Shelter Valley Road.
Sprint finish at the TT finish line.

Get familiar with these roads now.
We will mix in variations of the loops depending on light
conditions.
There are bail out points for the those that need to leave
the ride for various reasons.

When the Lakeshore Road construction begins, we will use
this route backwards to get out to the regular loop we have
been using.
Whereby we will head east on Telephone Road to pick up
Trottman Road.
That will get us to Dundonald Road by the church there where
we make a right.
About a kilometer east we make a left at Shiloh Road.
Follow north to Penryn Road and go left (west).
Penryn Road eventually runs into Dingman Road.
Of course we take Dingman to #25 again and up Pipeline Road
which rolls right into SVR.
We bowl along Shelter Valley Road to the finish like usual.

C ya on the roads,

G

Pancakes Syrup and Peanut butter

Greetings and Hoppy Easter
The Cobourg Cycling Club held its annual official season
opener with the Pancake Ride.
This little jaunt to the brinks of Warkworth always proved
time well spent.
I know at my end, it has catapulted my fitness up several
notches!
The real story of course is the Maple Syrup.
What better way is there to celebrate our freedoms, our
beautiful landscapes and our great country than a pancake
breakfast?
The “Group of Seven” that we were today I think got our
money’s worth out of the effort.
This has become my favorite way to usher in the new riding
season.
I am humbled by the energy of Jamie and again thanks to him
for organizing it again.
For those that did not make it this week, you have one lat
chance to get out for pancakes next weekend.
The syrup is of course available from many local vendors,
but what better check of our roots than to touch the trees.
Let’s keep the wheels going.
Greg