Hey everyone, exciting and very hot day today! It will feel like 36 degrees at our start time, so be sure to have your water bottles full. Might be a good idea to add in electrolytes, some apple juice or iced tea in order to stay hydrated. Stick with what you know, it’s not a good idea to switch up the program on such a steamy night.
Just a reminder that you must have a signed waiver on record with the Club as well as having a copy with you in order to join in tonight’s ride. If you haven’t done so yet, please email your waiver email@example.com.
Here are the details again for tonight:
This is an intermediate (25kph +), no drop ride. MAX 10 Riders allowed, first come first serve for tonight. Pre-Registration will be available for future rides (we’re working on it, thanks for your patience!)
Welcome to the first in a series of Q+A’s that will feature our Club’s Board of Directors. Today we meet Greg Cushing, Club President and Ride Leader for our first Club Ride of 2020.
1. How many years have you been cycling ?
GC: I started cycling in 1987 to enhance my hockey training. In 1991 I began Mountain Biking and became quite good at it. I was fortunate enough to have Tom Jehlicka as a close friend and Mentor.
2. What is a highlight from your years of cycling?
GC: Racing with Z-Team/Pedalinx/Zuck Bikes, Brent Aquino, fellow CCC Board Member was on the team as well. It was a great honour to be asked to join that team, they were the best. Racing the Pro/Cat1 race at the Tour de Via d’Italia Criterium in Windsor as a contributor to the race rather than pack fill was the piece de resistance. Chapeau. I had accomplished more than I had hoped possible.
3. What do you like best about being part of this cycling club?
GC: My early days as a member of the club were spent developing and honing my fitness and skills under the leadership of Dave Singfield. After seeing the way the club helped improve my cycling fitness, I was motivated to contribute to the Club as a payback for what I received. I hope to see the Club survive and grow.
4. Any goals for the 2020 cycling season?
GC: Ride as much as I can!
5. Roadie or Off Roadie?
GC: Mostly Roadie
6. Are you Team Short Socks or Team High Socks?
GC: I am a traditionalist in a lot of ways. So, to answer the question, thin white socks, just above the ankle, because that is what the pros wore in the years of the sports’ development in Europe.
7. Espresso or Americano?
GC: Neither, don’t drink it- but if I had to pick I’d say Espresso. It seems to match my style.
8. What club rides can we find you on?
GC: In a normal season, you would find me on the Pancake Ride, and the President’s Ride. This week, you’ll find me leading our Wednesday Night Ride. When we grow the calendar, I will be involved in Monday Nights which will be Development Nights, either a Tempo Ride or Crit
CCC: Thanks for this Greg! We’ll see you on the road…..
We’ll be starting the season off with our popular Wednesday Night Road Group Ride through the hills of Camborne, Baltimore and around. Meeting place will be the Carpool Lot on Division Street for wheels up at 6pm. Club President, Greg Cushing will lead on this very exciting inaugural ride of 2020. A few weeks ago, this day seemed like it would never come, but it has. Come out and join us! This is an intermediate (25kph +), no drop ride.
Failure to complete any of the above steps will require Ride Leaders to exclude you from participation in any CCC rides. We thank you for your cooperation and understanding as we work to get rolling in the current environment. Please comment below if you will be joining us. Looking forward to seeing you all again!
Women of cycling, mark your calendars! The OCA has organized a week of Women’s specific programs in lieu of the postponed Ontario Women’s Ride Day. Programming includes panel discussions by Inspirational Women in Cycling, stretching for female cyclists, comfort tips, Diversity and Inclusion, how to change a flat and a wrap up social. Also on the agenda is a No Drop all Women’s Zwift ride. All you need to do is follow the link below to register and load Zoom up on your fave device to tune in. Spread the word, and see you there! #ONWomensActivityWeek
Happy Canada Day to all our Members! Get your bikes tuned, your tires pumped and top up those water bottles, the Cobourg Cycling Club is pleased to announce that we will be launching our season shortly! After much review of the OCA Return To Sport Guidelines, your Board Of Directors is ready to roll out some group rides in the coming weeks. Stay tuned to this space, our Instagram or our website for updates on important information about new guidelines for group rides. This is a great time to renew or start your membership with the CCC as we are honouring the Club portion of your fees through to 2021. That’s right, a 2020 Membership will take you through to the end of season 2021. (Please note, that this does not apply to the OCA portion of the Membership Fees). We are so looking forward to being on the road (and gravel) with you soon!
Losing a tiny fraction of this water will cause performances to drop.
Without getting into details here, the body’s cells need water for basic function.
For the runners in our Club, here is some science for you to think about:
Average adult at rest consumes about 0.25L of Oxygen per minute or 70 Watts of heat output.
When running a 6 minute mile pace, oxygen consumption rises 16-fold to over 4L/min.
The amount of heat generated increases in excess of 1100W!
This discussion will not get into ambient temperature effects.
Bare in mind the evapourative cooling (sweating) must occur.
A 70kg runner, in warm conditions, burns about 1000 kcal/hr.
In order to facilitate the extra heat removal, the body will lose about 1.5L of water (H2O)/hour.
So, in hot conditions, runners can easily lost 2L of water per hour.
A loss of just 2% of body weight (or 1.5L/hr @70kg) can cause a significant drop in performance.
Take some time to understand what your body needs under the duress of racing during tough training sessions.
You can control the outcomes best if you prepare for many possibilities.
Just putting miles in on the trainer, on the roads or in the woods is not enough.
Take some time to listen to that beautiful machine that makes it all happen.
Don’t forget your screen – it is that time of year too where we can get sunburned because so many of us forget that we do get HOT summers despite the rains and snows of the winter months.
PS: A bit more science for you:
Water balance at rest
Excerpted from Physiology of Sport and Exercise, Seventh Edition, by W. Larry Kenney, PhD, Jack H. Wilmore, PhD, and David L. Costill, PhD
Under normal resting conditions, the body’s water content is relatively constant: Water intake equals water output. About 60% of our daily water intake is obtained from the fluids we drink and about 30% is from the foods we consume. The remaining 10% is produced in our cells during metabolism (recall from chapter 2 that water is a by-product of oxidative phosphorylation). Metabolic water production varies from 150 to 250 ml per day, depending on the rate of energy expenditure: Higher metabolic rates produce more water. The total daily water intake from all sources averages about 33 ml per kilogram of body weight per day. For a 70 kg (154 lb) person, average intake is 2.3 L per day. Water output, or water loss, occurs from four sources: Evaporation from the skinEvaporation from the respiratory tractExcretion from the kidneysExcretion from the large intestineHuman skin is permeable to water. Water diffuses to the skin’s surface, where it evaporates into the environment. In addition, the gases we breathe are constantly being humidified by water as they pass through the respiratory tract. These two types of water loss (from the skin and respiration) occur without our sensing them. Thus, they are termed insensible water losses. Under cool, resting conditions, these losses account for about 30% of daily water loss.
The majority of our daily water loss—60% at rest— occurs from our kidneys, which excrete water and waste products as urine. Under resting conditions, the kidneys excrete about 50 to 60 ml of water per hour. Another 5% of the water is lost by sweating (although this is often considered along with insensible water loss), and the remaining 5% is excreted from the large intestine in the feces.
I may be getting ahead of the program but the following waivers are needed if we start club activities again. Having completed your waiver in advance may ensure that you are able to participate. Please read and sign and submit the appropriate waiver if you plan to participate.
Ensure you have completed your ONTARIO CYCLING ASSOCIATION ACKNOWLEGEMENT, RELEASE, INDEMINITY AND ASSUMPTION OF RISK REGARDING COVID-19 (must be completed by member and parent/legal guardian if under 18) and submit copies to your club/team for confirmation. o Adults (18 Years of Age and Older) o Minors (Under 18 Years of Age)
By registering we will be able to create start lists and finalize results which will be posted on the OCA website.
The race will begin at 10:30 am on Saturday May 9th, 2020. To join search Zwift Events for ‘OCA Indoor Road Race Series’. For first time users of the Zwift platform we ask that you start setting up your profile at least 45 minutes before the race. If you already have a profile set up please login 15 minutes before the race.
This week the course will be the famed Astoria Line 8 Course. Using the Perimeter Loop in Central Park Manhattan, this 11.5 km loop is sure to thrill as many New Yorkers have described the layout and gradient to be fairly pitch perfect. There is some climbing, but nothing to shake a stick at.
OCA Event Coordinator – Chantal Thompson firstname.lastname@example.org
Race Director – Andrew Paradowski, ARC Event Management
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?
Harold presented that the Northumberland YMCA is offering a free 2 week trial membership to all CCC members from Dec. 10 – 24th. Simply present CCC membership card, electronic or paper copy, at the reception desk.