WCC Member Group Ride
Date: August 3, 2021
Start Time: 6:30 pm
Estimated Finish Time: 8:30
Type of Ride: Road - race and fast
Approximate Distance: 50 kms
Start Location: St Paul’s Lutheran Church,
Route
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Description:
Leaders: Tuesday is a team effort based on availability to attend - Scott Nevin, Kevin Gibson, Blake Ellis, Jason Pollard
Arrive 10 minutes early for announcements and to find your group.
High intensity interval training.
You won’t want to miss the Tuesday HIIT group ride – for many WCC members it will be the fastest, hardest ride of the week but with the most benefits! Each group of 8-15 cyclists will ride in tight, rotating pacelines over a selected course depending on the season to gain the benefits of short, powerful work intervals followed by a quick recovery interval before putting in another hard effort. All cyclists, from racers to the time-crunched cyclists will find the HIIT workout is the key to becoming more efficient & effective and therefore providing the potential to go further and faster!
The purpose of interval training is to enhance the cyclist’s ability to produce and tolerate lactic acid during a hard effort. Interval training is intense, demanding, and quite often painful in a good way! Done right, with other cyclists of like ability, the HIIT group ride will be the hardest of the week and should be followed by a recovery day (or two).
Since the HIIT group ride has a maximum of 15 riders per group you will need to choose your group wisely in order to get the maximum benefit out of the training ride. The first group to depart the parking lot will have advanced cyclists who are fast and/or are training to race. The groups will depart in declining pace. You can use our Ride Culture pace to help understand what to expect from the various groups. In all cases, the Tuesday HIIT group training road ride is designed to improve fitness levels and enhance group riding skills.
Note: Unfortunately, if you are unable to hold the posted pace for your chosen group you may be dropped even if you are in the final group.
Note: All riders must abide by the Highway Traffic Act. Notes:
- There is a chain across the entrance and exit of the church parking lot which was put in place to deter trucks from using it as a turn around. It is not locked and we are welcome to park at the church. Please put the chain back up if you are the last to leave.
- You MUST be a WCC member to ride. Please bring your current membership card with you. This ensures we all have insurance extended to us through the Ontario Cycling Association.
- Please remember it is your responsibility to ensure that you are able to ride a minimum distance of 30 km and be able to repair your own flats.
- Given the length of our route and the speeds that we achieve, hybrid bicycles are not recommended for the Tuesday Night Ride.
- “Aero-bars” are not allowed in formation riding.
Notes:
Sign-up using the below form is mandatory for COVID contact tracing. Using the “Going” button on the Calendar Event is optional if you’d like to show friends that you’ll be there!*
If you signup and then cannot make the ride please reply here to let the Ride Leader know you cannot attend.
All Riders should be familiar with WCC Covid Policy found at https://covid.waterloocyclingclub.ca/ as well as the OCA Covid Requirements linked from that page.
All Riders will be asked questions from a Covid screening test prior to the start of a ride.
If you have specific questions prior to your ride please ask here. Post ride talk and pictures should go in a separate topic in the appropriate Ride sub-category. Thanks & enjoy your Ride!
Indicating you are Going on the Ride will also mean you get notifications of any updates to the Ride
