Author's posts

Track or Ride Tuesday Morning

Pick your poison…uh…workout.  Ride leaving from 14th st ferry at 540am or track leaving from 9th and park at 6am.  Below is the track workout:

Good morning everyone- here is this week’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 6 x (1000-100)
Cool Down: Jog back to Hoboken
Pace- 1000s @ 5K, 100s @ all-out; use your 5K time from last week as your baseline
Rest- 15s between each 1000 and 100; 90s between each block of 1000-100
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there this week so please leave 9th & Park on time and work together on pacing at the track.

Happy Training,

GC Tri

Thursday Ride and Bike Safety Guide

We’re riding tomorrow (Thursday 6/7) leaving Hoboken’s 14th street at the water at 5:40am sharp! In and out to the park and back by 7am.

Reminder on cycling ettiqute and make sure you’ve filled out the waiver (email Andrew Shore for details):

1. Stay alert at all times. Look around – it is natural to stare at the wheel directly in front of you. Be sure to look ahead so that you can respond to any issues on the road or issues that may start ahead of you in a pace line.

2. Follow the rules of the road. Do not run red lights or stop signs!

3. Lights until it is light enough at the start of our rides.

4. Announce if an intersection is clear before going through it.

5. Ride Single File when any traffic is nearby.

6. Hold your line; do not move from side to side.

7. Don’t overlap wheels; ensure your front wheel is never beside someone’s rear wheel.

8. Don’t look back!

9. Beware of pot holes in the road and announce them to the riders behind you.

10. Don’t brake unless absolutely necessary. If you need to brake, it is best to tether your front brakes and do not slam you rear break. If you need to slow down to stop, move to the outside of the group.

11. Pass carefully on the left and announce before you do so. NEVER pass on the right.

12. When riding in a pace-line move through at a steady pace and make sure you are clear of the front rider before pulling off. When on the front of the pace-line, keep the groups pace and do not surge your speed.

* At red lights, when coming to a stop, group up and take up the lane (as a car would) or remain in single file. Announce you are slowing/stopping. Do not weave in and out of stopped cars. It takes one driver looking at his phone and not the road to veer a few inches and knock one/any/all of us over.

* Unless the intersection is totally empty, slow down and announce if the intersection is clear or not. If there is a car (even just one) stopped in front of the group, then stop behind the car. Do not go around the car. At ‘T’ intersections, take caution as you pass stopped cars.

* Do not attempt to pass slowed/stopped riders as a red light approaches. Even if the light is going to turn green before we reach it. Large groups suffer from communication delays through the peloton. Assume we’re all going to stop.

*River Road, especially southbound, have a lot of potholes and we all know where they are. Do not unpredictably and quickly go around the pot holes – slow down or move more into the interior of the lane. Lately I’ve noticed the pot holes getting bigger and I wouldn’t be surprised if someone flipped over at one. A friend of mine flipped over and broke her collar bone on the Gimbels ride from those long (parallel to the curb) cracks that I am starting to see on River Road.

* Coming down the hill out of the park and reaching the first light (Orchard Street) at a high speed and subsequently down to the route 5 intersection poses a problem to a group with 30 people as there are dangerous bottle necks. Single file while in motion and taking up a lane at red lights gives makes us predictable to cars. Most cars are nervous around groups of cyclists and either scared to pass and tailgate us or worse pass us too close and far too fast.

* Remember that New Jersey is filled with a lot of assholes and many of them drive cars like assholes. Let’s all get home in one piece, even if you don’t win the sprint home.

Tuesday Ride

This year this is a run on Tuesdays, but for those that want to ride there will be rides on Tuesdays at 5:40am leaving Hoboken’s 14th Street at the water.

Andre

Track Workout Tuesday

Warmup: Jog to track; drills on infield
Main Set: 15 x 400 (pace/rest below)
Cool Down: Jog back to Hoboken
Pace: 5 @10K, 5 @5K, 5 @sprint.
Rest: 30s between 400s; 2 minutes between blocks of 5
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Michael

Transition Clinic

Hi All,
I will be hosting a GC Tri Transition clinic this coming Saturday at 3:00 PM in the parking lot across from the Charthouse.  We will have a bike rack set up so you can practice mounting and dismounting.  I will give a full demonstration on how to fly on and off the bike coming in or out of transition.  Feel free to bring your wetsuit as well and you can practice pulling it off before getting on your bike.  I have posted an event on our Facebook group so please either let me know you’re coming or RSVP there so I have a clue as to how many are coming.  If you have any questions let me know.
Secondly, the NJ State Triathlon is having a club contest and the winning club takes home $1000.  If you haven’t signed up, please do so quickly as a Gold Coast Triathlon Club member so you count towards our ranking.  If you already did sign up and you’re not sure if you signed up as a member of Gold Coast Tri, please just send the CGI an email.  All the details can be found at cgiracing.com.  Hopefully we can take the win and bring home the $$ to go towards a new GC Tri official Tent to bring to races!
Happy Training,
Andrew

Weekly Newsletter/Weekend Ride

Hi All,
GC Tri was all over the place this weekend getting podium finishes and personal bests.  At the Brooklyn Half Marathon, Maria Wedgworth went a 1:40 sporting the amazing GC Tri visor and David Calabrese came in at 1:39 thankful for all those track workouts!  Our crazy distance runners Elena and Grace finished the Dirty German 50k trail run in 4:46:30 and 5:27:27, both personal best times!
At the Harryman Olympic triathlon, Jen Finotti took 4th overall female.  At the NY Tri Series Race #1 Simon Webster finished in 1:37.  At the Jerseyman Sprint, Glenn Hartrick took 3rd overall in 1:30, Melissa Manning took 2nd in her age group in 1:48, Kristine Papamichael took 5th in her age group at 1:58 and Erica finished right behind her in 6th at 1:59.  Nick Teslik took a good showing in a tough age group finishing 7th in 1:49.  At the Red Bank Olympic tri Jared Tootell took 3rd overall in 2:05, Lauren Dagastino took 3rd female in 2:33, Kristin Hespos finished in 3:08, Steve Su took 5th in his age group in 2:25, Matt Mustich finished in 2:30, and seconds behind him David Peitrangelo also finished in 2:30, and Scott Burns finished in 2:47.  At the Red Bank Sprint, Glenn Hartrick took the overall win!
Finally, congrats to Scott Duprex and Nick Walulick for finishing the American Triple T out in Ohio.  That’s a sprint tri on Friday night, an olympic tri Saturday morning, a reverse order olympic tri Saturday afternoon and to finish it off a half ironman Sunday morning!
This weekend Kristine will be leading a group ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM.  Get your long ride in early before you hit the beach!
Have a safe and happy Memorial Day weekend and good luck to those swimming in the LavaSwim!  There will be a group ride and/or run after the swim.  Check out the FB group for more details!
Happy Training,