Wrapping Up The Season

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’s Daytime Rides

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!

The Benefits Of Strength Training

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.

Dan’s Daytime Rides, Caps For Sale + Save The Date

Dan has a few Daytime Rides on the Schedule for this week- go check out CycleClubApp to sign up today!
We have these very cool Sportful CCC Caps available for sale. $35 gets you one! Message us to get yours today.
Details are pending but we are planning our End Of Season ride for Monday, October 11th. Our plan is to make it social and an easy pace. Sign up on CycleClubApp to keep yourself up to date on this not-to-miss event.

A Jam Packed Week

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!

It’s Not Too Late to Join The Team

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!

http://raceroster.com/events/2021/49916/2021-eds-house-hike-bike-and-bark-for-hospice/register?team=332018

Can’t make the ride on Saturday? You can still donate by following this link: http://raceroster.com/events/2021/49916/2021-eds-house-hike-bike-and-bark-for-hospice/pledge/team/332018

Make sure you register via CycleClub App if you are planning to join the ride and update your Health Check Information.

The Week Ahead

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.

As a reminder, we have a team registered for the Ed’s House Hike, Bike & Bark Fundraiser happening this Saturday, September 4th. We’ll be hosting a group ride that starts at Ed’s House and ends at the BBQ for this event. Join The Team and sign up for Saturday’s ride! http://raceroster.com/events/2021/49916/2021-eds-house-hike-bike-and-bark-for-hospice/register?team=332018

Gravel Ride This Sunday

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/



Whoa, What A Week We Have In Store!

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!

Rides Are Posted!

This week’s rides are posted so go sign up in CycleClubApp for the week’s adventures!

Monday night will see a climb or two. Tuesday we’re TT’ing. Wednesday boasts a route designed around downhills (Woohoo!!), and Thursday is a MTB ride in the forest.

All our rides are No Drop. Don’t forget to bring front and rear lights with you as daylight is dropping quickly these days.

Seeeeeee yoooouuuu there!!

The Bike Rodeo Is This Weekend

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.

Here’s a link with more info on Saturday’s event : https://cobourgpoliceservice.com/2021/07/26/cobourg-police-services-bike-rodeo-is-back/

Rides for August 9-13th, 2021

A bit of a different week! We have TTs on Tuesday (the Archer’s Road 15km course), a group ride on Wednesday night out of Grafton, another Dirty Thursday, and a daytime destination long ride on Friday that has us exploring the County and includes a ride on the Glenora Ferry.

Which rides will you sign up for???

CCC Team for Ed’s House Hike, Bike + Bark Sat Sept 4th

We’ve created a Club Team for the Hike, Bike + Bark for Hospice Fundraiser for Ed’s House. On September 4th, 2021 we’ll lead a Club ride that ends at the BBQ for the finale of this 2 week event. Join the Team via the link below and make a donation to Ed’s House via Community Care Northumberland. Any current Member of the CCC is welcome to join the Team and Ride. Details for the ride will be posted in CycleClub App closer to our ride date.

http://raceroster.com/events/2021/49916/2021-eds-house-hike-bike-and-bark-for-hospice/register?team=332018

Looking forward to being part of this community event!

This Week’s Agenda

Monday, Tuesday, Wednesday, Thursday, what days will you ride?

Monday night we’re riding out of the Beagle Club parking lot up to Alderville and around for, you guessed it, another hilly adventure! This is a group road ride.

Tuesday Night is TT night. Sign up and come out to test yourself against the clock. Start is at Normar Road, course is the 15k Archer’s Road route. It’s as flat a route as we can get around here.

Wednesday will be another surprise route. Keep checking back on CycleClub App for more info on Wednesday’s ride.

Dirty Thursday is an easy MTB ride at Northumberland Forest. If you’re new to MTB or haven’t been out for a while, this is the ride for you.

We’ll soon be posting about the new CCC Caps that we are selling as well a local fundraising event we’ll have a CCC Team for. Keep your eyes open for news from us on this soon!

Rides, Rides, Rides!

Lots to choose from this week!

Monday Night we ride to Rice Lake, climbing all the hills to be rewarded with awesome downhills on Sully then Harwood Road.

Tuesday TTs will take place on the Archer’s Road route if we get enough members registered. We need 10 participants for a Go so get over to CycleClub App and put your name in. TTs are a great way to watch your progress over the season. If you haven’t tried one, get on the list and come out Tuesday night to try it out.

Wednesday, Jamie will lead us north and east of Cobourg for another tour around Eddystone.

Dirty Thursday will be single track in Northumberland Forest.This will be our first MTB of the season, come out and show your support if you want more of these rides to happen. Glenn, our off road expert will be leading.

Annnnnndddd maybe a Sunday Social Ride……… We’ll see if we can get one on the Calendar to celebrate the long weekend. All our rides are No Drop so don’t be shy to come out and join us.

What’s Happening This Week

Monday Night we’ll head up all the downhills north and east of Cobourg. 6:00pm start from Donegan Park on D’Arcy Street in Cobourg for 52kms of fun.

Wednesday Night we’ll have a group ride that starts somewhere and goes places. Head on over to CycleClub App to register and get more details when they are available.

Glenn is calling this week’s ride “Not So Dirty” Thursday. Go sign up on CycleClub App to get more details!

All rides are No Drop. Pre-Registration is required for participation in our Club Rides as per OCA guidelines. Looking forward to seeing you out sometime this week!

Mountain Biking 101: Glenn’s Top 10 Tips

Mountain biking is similar to gravel biking in the sense that you can do all the same routes although not with quite as much speed.  The wider tires and your more upright seating position are more stable but not quite as efficient. The benefit of both the wider tires and different seating positions are that they allow you to navigate rougher terrain which is great fun. Here are Glenn’s, our off road expert’s Top Tips for Beginners.


  1. When riding, position your body correctly. 
    1. The balls of your feet should be directly in front of the pedal axis. (This allows you to stay balanced when standing and also takes pressure off your Achilles and calf muscles)
    2. Your knees and arms should be slightly bent. Your centre of gravity should be above the bottom bracket, and relax your grip on the handlebars. You are now prepared to move around standing or sitting and stay in control.
    3. Keep your Back straight, index fingers on the brake levers.
  2. Start with easier trails to get comfortable with the feel of Mountain Biking. Increase the difficulty of the trail as you improve and gain confidence. 
  3. Try to keep your focus 10 to 15 ft on the trail ahead and practice remembering obstacles without looking down at them and then avoid or ride over them whichever is preferred. Stay focused on the trail. Obstacles such as raised rocks or cut off stumps can be anywhere.
  4. Pick a line through rough terrain  so you can be prepared for roots and rocks and hopefully stick to the plan.
  5.  Momentum is your friend when riding through rock gardens or rooty sections. Keep your weight rearward when navigating through this type of terrain to assist your front tire in climbing the obstacles.
  6.  Get out of the saddle to help maneuver. Use your legs to absorb impact and shift your weight to keep your balance.
  7.  Use front and back brakes simultaneously to slow without skidding the tires.  When braking on downhills, shift your weight to the back so the wheel doesn’t slide. Use front and back brakes simultaneously to slow without skidding the tires. Don’t use too much front brake or it will lock up sending you over the bars or off the trail (not fun!). 
  8. 7. Shift into the correct gear. The most efficient cadence is 90 rpm. Spinning quicker is more efficient with traction. Shift into a harder gear if trying to navigate sand to power through it.
  9. If you are enjoying riding so far: practice, practice, practice. The more comfortable you are on the bike the more fun you will have. YouTube videos are great for learning techniques and fun to watch.
  10. Most importantly, Have Fun! Don’t push yourself too hard but you can set goals like pacing yourself so you don’t have to stop to rest or completing a section of trail without having to put your foot down. The less pressure you put on yourself, the more fun you will have.

Alright, are you ready to shred?? Keep an eye our for our Dirty Thursday nights where we’ll hit the trails at Northumberland Forest!

Do You Want To Time Trial?

Time Trials have always been a big part of this Club, and we’d love to get them back on the calendar for the rest of the season. In order for us to get our volunteers ready and poised for action, we need 10 participants to confirm. Head on over to CycleClub App and sign up so we can get these exciting nights back on the Club Calendar.

Tuesday Nights, 6:30 pm start at the corner of Normar Road and Hwy 2 for 15kms of some fine suffering.

Haven’t Time Trialed before, have no idea what this all about and why people wear onesies and crazy looking helmets? Read former Club President Greg Cushing’s TT 101 article here to learn more : http://cobourgcyclingclub.com/2020/tt-101-with-coach-greg/

This Week’s Rides

This week’s rides are posted on CycleClub App. We have a Monday Nighter which is a recovery ride this week riding out of Cobourg. Wednesday we’ll head over to Port Hope and ride some quiet country roads and climb a few punchy climbs. Thursday we’ll try last week’s rained out route. Don’t miss out!!

Head on over to CycleClub App and save your spot! Having trouble getting connected to CycleClub App? Reach out to their Tech Support or let us know and we’ll do our best to get you setup. Not a member yet? What are you waiting for??? Sign up today via this link : https://cobourgcyclingclub.com/join/

Are you watching the Tour?! Shout out to Canadian Michael Woods who’s wearing the Polka Dot Jersey, only the 2nd Canadian to wear it in the history of the Tour. That AND we might be looking at a new record for Stage wins?!?! Wow, what an exciting year!!

See you on the road!