Category: bike

Weekly Newsletter/Weekend Ride

Hello All,
GC Tri takes 1st and 2nd overall at the Lincoln Park Triathlon!  Congrats to Scott Duprex and Will Reagan for showing everyone what GC Tri is about!  Congrats as well to Eva Kovacs, finishing her first of three Ironmans this year in Austria in 14:58!
This weekend we have a early bird beat the heat ride leaving at 6:00 AM from the 14th St Ferry on Saturday.
Good luck to everyone racing this weekend at Rhode Island 70.3, Vice Versa, or anywhere else.  Keep sending in these amazing results!
Happy Training,

Weekly Newsletter/Weekend Workouts

Hi All,
Congrats to Steve Su taking 5th in his age group at the Patriots Half Ironman this past weekend.  Congrats as well to Lisa Mangino, taking 4th in her age group at the Wyckoff Triathlon, setting a PR and only 30 seconds off the podium!
This weekend Andrew will be leading an early bird ride on Saturday morning leaving at 6 AM from the 14th St Ferry.  RJ will be leaving at 7 AM for anyone looking to get an extra hour of sleep.  On Sunday, Andrew C will be leading a group ride leaving the 14th St Ferry in Hoboken at 8:00 AM.
Good luck to anyone racing this weekend and keep sending in all the awesome results!  Don’t forget to sign up for the NJ State Tri as a Gold Coast Triathlon Member as there is less than 50 slots left.  And if you’re racing the Party with a Purpose 5k in Hoboken, be sure to sign up as a team member of Gold Coast Triathlon!
Happy Training,

Track or Ride

Track or ride tomorrow.  Ride leaving from 14th st ferry at 540am.
Hi everyone,
We just finished another block of 5 weeks of hard track workouts, so tomorrow we’ll do “The Flusher”. This particular workout is meant for recovery, but that doesn’t mean it is easy. I’ve just found that it promotes muscle recovery and sets us up for another 5 weeks of pushing it on the track. So here is the workout:
Warmup: Jog to track; drills on infield
Set 1: 1 x 1600 @ 10K; 90s rest
Set 2: 100-200-300-400-300-200-100 @ 5K; 15s between, 90s after set
Set 3: 2 x 800 @ 10K; 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. See you then.

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

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