A Note From Prez Greg

asphalt autumn beauty colorful

Happy Thanksgiving Fellow Cycling Enthusiasts,

On this holiday Monday, The Cobourg Cycling Club is hosting is official last Club ride! Come bid the 2020 riding season so long! What a year it has been for all of us from many angles.

At this time, I would like to remind you of all the wonderful things we have. We live in the greatest country in the world and we tend to take this luxury for granted. So, here is your opportunity to soak it up, sit back and enjoy the ride.

The Brighton area has a plethora of excellent roads and routes for cycling. If you have only ridden in the west end of Northumberland County, I urge you to explore east. Joanne has selected some of my favourite roads on her route. A little bit of flat and a little bit of roll.

If you love autumn rides like I do, then you will enjoy getting out to this ride.

I wish you all a safe and happy long weekend with load of tailwinds and downhills.

Your Prez,

Greg Cushing

Time Trial and Road Riding Safety

Happy Labour Day Weekend Everyone,

Please be safe out there while riding. Many drivers seem to be more distracted than usual and this creates a real hazard for us as cyclists.

Saturday morning the Hamilton CCC held one of their monthly 40 km ITT events (which are really good training BTW). One HCC member was forced off the road by an automobile overtaking another auto. The cyclist hit gravel shoulder but wiped out hard and spent the night in hospital!

I cannot emphasize enough the need to be aware of where you are at all times.

We have a fantastic network of roads which allows us to avoid major arteries in the area. Pick a route that supports this and then keep your spidey senses alert.

Next weekend the Cobourg CC will hold a similar long-distance ITT event. When you are training/riding, alone or with others, when you are taking part in any “event”, take care to know where you are. Don’t just blindly throw a leg over the bike and pedal along madly and blindly.

So, on the road, think of things that way, we all have a place.

How badly do you need to be right?

If we can avoid a conflict with a car, everyone, in particular each of us, will be far better off.

Please enjoy your riding but do so with the idea of self-preservation in mind.

Rubber side down.

Your Prez, Greg

person riding road bike on the road

Kevin Raper TT 2020: Shelter Valley Course 20k or 40k, September 13th, 2020

Note to Club members and the general ridership from President Greg:

Look, everyone is doing or has done this “Epic Ride Thing” since COVID struck us. That is all well and good but I have a REAL challenge for YOU!

Every year the CCC holds the Kevin Raper Event, which honours the memory and efforts of a good person. Kevin was a great supporter of our Youth riders, mentoring them and helping them achieve their race goals. 

Make your own mark and set your own goals. Test yourself on this challenging course! Riding a 15 km ITT is like having your temperature taken. You get an idea of what you are capable of doing and making some assumptions on those results.

Well, let’s see you meet your own challenge – ride the 20k or 40 Km ITT on Shelter Valley Road in honour of Mr. Raper. I have done lots of training on this road and many time trials. It is a true time trial road in that it is never easy but also never insurmountable. It is my favourite course we do/have done with the Club because it is a real out and back loop. That it rolls up on the way out and rolls down on the way back just adds to the carrot we chase.

Can you break an hour for 40 km??

That is an “Old School” number that was sought riding Eddy Merckx style. In those days, there were no aero rims, no aero helmets, no skin suits and no aero tt bike!

Those “Old School” riders used guts, stamina and will power to meet their goals.

Besides Merckx and Jacques Anquetil, Beryl Burton is among my favourite TT personalities – read about her and you will be amazed. Ms. Burton humbled many a male rider in her day – she was rock star!

Support the Club, support one another and come out to the Kevin Raper Event. $5 registration fee for Members, $10 for Non-Members with a Valid OCA Licence. Register via CycleClubApp or email to info@cobourgcyclingclub.com. Only 22 spots are available, don’t delay!

Good Luck!


Route Map: 40K https://www.mapmyride.com/routes/view/2888834971

Start Time : 10am

Meeting Place: South end of Shelter Valley Road and Hwy 2, Grafton ON https://goo.gl/maps/nttz3LEdLXpdzdbRA

1989: The passing of club member Kevin Raper is mourned by the Cobourg Cycling Club.

TT 101 With Coach Greg

Time trialing is basically pretty simple: Get in the biggest gear you can then turn the pedals as long, as hard and as fast as you can over the fixed distance of the time trial. It is the truest form of test for a cyclist’s fitness – rider pitted against the clock.

A Time Trial is a cycling event that consists of each participant riding the same course while being timed. Typically it is held on an out and back course. The turn around is the midway point usually. Riders are usually dispatched in one minute intervals with the slowest rider starting first and the fastest the last to leave.

Few things in sport are more nerve wracking, more excruciating and yet more satisfying than the completion of a time trial. When one crosses the line knowing there is nothing left in the tank, a slow sense of fullness sets in the athlete’s mind. Time trialing though for a beginner need not forget basics and foundations. In order to get fit enough to ride a time trial well, it is important to have a solid base, understand your body and your equipment. In this sense, be a student of the sport. 

Good luck with your own time trial efforts and your growth in the truly wonderful and amazing sport of cycling.

To help you get a good start, here are Ten Time Trialing Tips to help you get ready for your first ITT:

1.Know the course – it is a good idea to pre-ride a course whenever possible to see its nuances.

2. The day before the event, make sure the bike you intend to use is mechanically sound. A thorough cleaning and inspection will help you identify any potential problems, like glass in your tire, or a faulty shifting cable. Control things you can control, the rest is easy. 

3. Following the above, do not make any major changes to your position on the bike before the event. Use the same position you normally train or ride in as your body does not adapt quickly.

4. Food for the body is important but eating or drinking too much before a time trial can be defeating. Do not eat different things before an event, fuel with what you know will work for you. The TT is only 15km- eat when you’re done. Don’t start hangry. 

5. Mindset Prep is often overlooked but shouldn’t be. The previous items are really parts of mindset and preparation because of the havoc they can wreak on an athlete’s mind. This is an individual effort, so focus on yourself and your personal performance. 

6. Clothing used in a time trial has a bigger effect then those new to the sport stop to consider. Loose fitting clothing creates drag while too much clothing can cause overheating. In a standard 15 km ITT this can add literally minutes to a time on a windy, cooler night. Limit wind restrictions, loose clothing slows, save the jacket so you are warm at the end. 

7. Warm up. The fact is, cold muscles with little blood flow to them cannot possibly be expected to perform at their peak. Commonly a good warm up will be 30-60 minutes and this includes things like steady rolling, to several hard efforts, to high speed spinning. Include your ride to the start as part of that 30-60 minute warm up. If it is cooler, a rider can slowly take off their heavier clothes as they get near their start time. 

8. Pacing is important. Starting too hard is a common error. Start affirmatively and build to full effort. During your pre-ride of the course you will have seen areas where a bigger push is needed (false flats, overpass, speedy decline). Be prepared for the extra effort and push as hard as you can for the last km. 

9. The turnaround in a TT is infamous for error and folly. An Out and Back course will include a 180-degree turn. Watch your course marshal for the all clear and use the whole lane to turn. If you haven’t done this before at speed, try to get out before the TT in a safe place to practice. 

10. Do NOT miss your start. The official timer of the time trial event is the only clock that matters. If your start is 00:50 on the hour, make sure you are in the queue a few minutes beforehand.

Well, that about exhausts TEN TIPS for Time Trialing for this note. For what appears to be the simplest form of racing, there is so much that goes into an effort to make it a success. Remember to trust your training, believe in yourself and do not be afraid to extend the limits of your effort. It may surprise you to remember that even World Champion pros all started where you are today. Don’t be shy to come out and try this type of event to see if it is a fit for you. 

Good luck and may the wind always be favourable!

man person sport bike
Fancy helmet and crazy wheel not required! Totally optional!

From the President

To All Club Members:

As you can imagine, there are many considerations to review before starting up Club activities.

The has been very evident each day in the news.

Over the course of the next week, I will review all the available information/

At which point I will consult with OCA and BoD members so we can bring the moves to Club members.

I am well aware of the changes happening in the province.

As I asked at the beginning of this back pandemic in February, please be patient.

These are definitely unprecedented times.

It is important that we make any steps forward cautiously.



Ever Important Water

Hi Everybody:

Here is a coaching tip:

Water accounts for about 70% of your body weight.

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.

Happy trails,

Greg Cushing

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.

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


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
Be grateful for the good health you have that enables you to
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
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
PS: Can you tell the endorphins are alive and flying in me

Good Evening Club Members,
Tonight we held our Annual General Meeting and Awards
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,


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
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.

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.


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
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
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!

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!


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,


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.

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.


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
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.