Don’t miss out on these two great rides we have lined up for this week! We’ve got a daytime ride on Friday and an all day, burn off the Turkey ride happening on holiday Monday. Even if you haven’t made it out yet on a ride with us, you still have a chance. Hope to see you there!
Join Dan on Friday October 8th, 9am start from Cobourg for the final Daytime Ride of the Season. Details available in CycleClub App.
Our Season Finale ride will be happening on The Millennium Trail. We’ll have 2 distance options: a 100K and a 50K-ish distance. This trail is nice and hard packed so road bikes are totally fine. We plan to keep the pace social and to stop for food and drink after we have picked up the 50Kers. Register Via CycleClub App and drop a note in the Discussion to say which distance you are planning.
We’ll be back in touch with news on the AGM and a call for the 2022 Board Of Directors!
Dan is leading some daytime rides this Thursday and Saturday and then his last daytime ride will be happening on Friday October 8th. Head on over to Cycle Club App to sign up and join Dan on this rides! Don’t miss out!
Details for our End Of Season ride are still to come, but the event is in CycleClub App ready for you to sign up for. It’ll be a fun, social pace ride so come join us!
Strength Training. We’ve all heard about it, we all talk about adding it into our routine. So many of us cyclists aren’t quite sure where to start or what benefits come from this type of training. Our resident fitness expert, Eileen Sheppard walks us through the Benefits Of Strength Training as well as suggesting ways to add this into your routine.
WHY TO STRENGTH TRAIN
The human body has more than 600 muscles making up some 35 to 40 percent of its mass. The strength and flexibility of these muscles contribute immensely to your performance on your bike. Developing the ability to produce great force while maintaining a wide range of motion means greater speed, climbing and reducing the risk of injury. If muscles are even a bit weak, imbalanced, or inflexible, you may not realize your full potential, as power for climbing and handling the bike maybe too low and muscle pull and strains are likely. Fortunately, the converse is also true!
You don’t want to perform strength work to get stronger just for the sake of being stronger. Implementing a specific, progress (periodization) strength training program will improve your performance, assist in avoiding injuries and ultimately allow you to enjoy a stronger ride. Whether stronger rides means powering up hills, improving your TT performance, endurance or being able to ride back to back days, targeted strength training can help you get there.
HOW TO DEVELOP A STRENGTH TRAINING PROGRAM
A program should focus on strength, mobility, stability,power, and flexibility working on muscles that are tight, weak, not engaging (so getting them to “work”) to improve movements in cycling. You can use your body weight, TRX, Free Weights, Tubes, Bands, BOSU, Step etc.
Here are some points to think about in developing a functional/resistance strength program:
FITT: Frequency (how often), Intensity (difficulty level of the component of your program), Time (how long each component should last and how much rest), Type (choice of exercise or piece of equipment being used)
Core Strengthening: Our foundation. I like to give the analogy of building a house: if the foundation is not strong/stable and level (balance muscles), doesn’t matter how well built the frame is it can have weaknesses. Core needs to be strengthened, this isn’t just abdominals.
Consistency: Incorporate your strength training into your weekly routine of yoga/stretching and riding. It can be done daily, every other day, 3 x a week whatever you can fit into your schedule. As for length of time, your program should be shorter through the riding season (20-30 minutes), longer in the off season (45-75 minutes).
Progression(progression overload): To improve one’s needs by continually challenging their fitness. For example starting off with lighter weights (if you’re a beginner) or even body weight exercises, then progress to heavier weights with lower repetitions or lower weights with higher repetitions.You can also increase the number of sets and repetitions, quantity of exercises etc, This will depend on your goals, experience level, and any injuries or issues you are having with your body. So keep in mind increasing intensity, duration, or complexity is key to progression.
Improving balance/motor control/stability: Adding exercises that challenge your balance, motor control and stability. An example of this type of exercise would be standing on 1 leg while pretending to kick a soccer ball for several minutes. The leg you stand on is working the stabilizing muscles while the kicking leg is challenging your balance as you kick from the hip (not just the knee). Your core is working to keep you balanced and upright.
Developing Speed: Doing speed work, plyometrics, and agility work develops your nervous system to respond quickly, firing the fast twitch muscles. Those fast twitch muscles come into play when powering up hills, during or a sprint, or when required to move quickly from a dog chasing you. Fast twitch muscles are also helpful when you are riding in an echelon or a paceline, needing those quick extra pedal strokes to keep moving smoothly through the group. Speed work improves and increases cadence efficiency.
Stretching: Dynamic and Static. Dynamic (movement based) before you cycle, Static after you cycle. The benefits of adding these stretches into your routine are that they can improve posture, improve and prevent loss of range of motion (ROM), decrease back pain, help prevent injury, and decrease muscle soreness.
Patience: It does take time, but it is really worth it. Your body will thank you, and you’ll be able to enjoy your cycling fitness for longer.
No Monday Nighter this week but we have 2 of Dan’s Daytime Rides (Thursday + Saturday) happening as well as another Wednesday Night Tempo Ride. Go check out CycleClub App for more details and sign up for the week’s rides!
No Monday Nighter this week, but the rest of the week is jam packed! Tuesday we’ll TT, Wednesday we’ll have a Tempo Group Ride. Dirty Thursday will be an easy MTB in the Forest.
This Friday and Sunday will be the first of a series of Daytime Rides hosted by Dan Daniels. Dan is the newest addition to our roster of Ride Hosts. He has kindly volunteered his time to Host these daytime rides for Members who prefer morning rides over evening rides. Come and join Dan as he explores the area and all the hills it has to offer! Dan’s rides are No Drop as are all our group rides.
This week’s rides are loaded up in CycleClub App so go sign up today!
Free this coming Saturday morning? Why not join our Club ride that is part of the fundraiser for Ed’s House Hike, Bike and Bark? Our ride starts and ends at Ed’s House where we will then stay for the BBQ afterparty.
Follow the link below to add yourself to the Team. Any current Member can join. While there is no fee for registration, we do ask that you make a donation. Every dollar helps!
Ok, peeps we have some rides posted for the week. Monday we’re going to keep it flat and do our Vernonville Express route. Tuesday we’re TT’ing. Wednesday we’ll be doing a group ride, and Thursday will be an off road adventure. Don’t forget to bring your lights as sunset comes early these days.
We have a super ride planned for this coming Sunday August 29th. Our Off Road expert has put together a route exploring the area north of Cobourg in search of gravel roads. A gravel bike with minimum 35mm tires is recommended. Head on over to CycleClubApp for more details and to register for the ride. Haven’t joined the Club yet? What are you waiting for??? http://cobourgcyclingclub.com/join/
Oh boy, we have a jam packed week in store for you! Monday we’re climbing hills, Tuesday we’re TTing, Wednesday we’ll have “Funner Downhills”, Thursday we’re MTBing in the Forest and rumour has it we’re riding gravel on Sunday. Head on over to CycleClub App and sign up for the week’s rides.
Haven’t joined the Club yet? We’ve still got lots of riding left to the season so sign up today to join in the fun!
Do you have an unused Cobourg Cycling Club jersey that you would be willing to part with? We have members that are looking to purchase some club kit. ‘the thought here is acquire the kit as soon as possible. If there is not enough available we will look into reordering. Please send a message to firstname.lastname@example.org and I will try to get people together. People wanting club kit send me a message too. We will run this on a first come first served basis. First small Jersey available will go to first request etc. I may be in over my head (again). Condition, size, price expected would be enough information.
This Saturday, August 14th from 10am to 1pm the Cobourg Police Services are hosting a Bike Rodeo which focuses on Bike Safety in the Canadian Tire Parking Lot at 1125 Elgin Street.
Though generally geared towards children, the CPS are inviting anyone who wishes to learn or refresh their skills to participate. There are prizes to be won in a draw (bikes, helmets, vouchers to local businesses and restaurants). You’ll also have an opportunity to Register Your Bike which may help in getting your bike back to you in the event of theft.