Skills trainings

  • Drills on the road
  • Cadence drills on the trainer

Often, we get into a rut during the winter training cycle. How many of you stay on the same cadence throughout the winter? When you go to the training center, then they set the power via ERG mode. You leave your bicycle in the same gear during the entire workout. The power varies when the ERG mode changes its set level.

You do need other things to be a well rounded cyclist.

Working on cadence drills is just one form of neuro-muscular drill. On the road, you can work on following the white line. This helps to improve your eye coordination and its synchronization with your cycling muscles. It also helps to improve your balance.

Weekly rides 2020

The weekly rides will return in 2020. At the membership meeting on 1/4/2020, we planned the following rides. The start date for the Marshfield ride has not been set, yet.

  • Blue Hills weekly on Wednesdays
  • Hanover rides weekly on Saturdays
  • Halifax rides every other Sunday
  • Alternative starts every other Sunday
  • Thursday Time Trial will be every other Thursday starting 5-14-2020

The Blue Hills ride will be focused more on hill workouts. The first ride will be on 4-15-2020. The meeting spot will be the free public parking lot at Houghton’s Pond on Hillside street in Milton. Workouts will include the option of the classic loop, repeats on the access road, and repeats on Chickatabot road in Quincy.

The Hanover ride will start from Route 53 by the BikeWay. The first rides will be on 4-18-2020. The first group will leave at 7AM. The Women’s group and the moderate pace group will roll at 8 AM. The front group will use the 50 mile route starting on 6-2-2020. The standard 37 mile route will on 4-18-2020.

The Halifax ride will start from Route 58 and Route 106 in Halifax. Park at the Cumberland Farms. The first ride will be on 4-19-2020. We will run this ride every other Sunday. The standard route to Marion will be used.

The Thursday Time Trials will start on 5-14-20 from Halifax. A route map is being made by Mr. Chris Corbin. Mr. Corbin will be the time trial manager.

Suggestions for alternative ride starts should be sent to Mrs. Liz Malone-O’Hara or Mrs. Wendy Torkelson. The alternative rides will allow members to showcase different routes or for the club to participate in rides with other clubs.

How to set FTP

First, we need to know what FTP is. FTP stands for Functional Threshold Power. This is something that an academic researcher developed in Texas. This was not developed by a pro team’s coach. FTP is the power that you can produce for one hour within an aerobic capacity. You don’t necessarily have the ability to sustain this power for 2 hours. You can produce this power for 1 hour without any interruption.

How do we typically set FTP? We listen to folks with training programs. They have us take a test for 20 minutes and multiple the power by 95%. This does not work. Zwift does the same thing.

Were you riding through a big climb in Zwift and it lasted for 20 minutes? You set a new power record. Your heart rate was 180bpm. Perhaps you only spun the cranks at 55rpm. Was this not anaerobic? Zwift applied the 95 percentage against your new power record and displayed a window. Within the window it stated that your FTP increased. Can we rely upon this display?

Well not quite. Your heart rate was 180. Was this aerobic? No.

The best way to determine your FTP and your actual zones is to complete the 1 hour test. You might want to rest for two days to ensure full recovery prior to completing the FTP test.

warm-up for 20 minutes; ride for 1 hour.

While you are pedaling for the 1 hour, try to reach a heart rate in the 150 to 165 range. Hold your efforts while you maintain this heart beat. Pick flat terrain for this effort. Try to avoid stop lights and other traffic control devices. Pick a route with long sections that do not require stopping.

It takes practice to maintain that smooth pace and produce the power for an hour. If you don’t feel that you succeeded on the first try, then repeat the process on another day.

When you finished pedaling the second section, use the average power of the second section as your FTP.

The tradition continues

2017 snow pictureWe took our annual snow photograph, today.  Every year we take a picture to show the snow!  The snow was really high this year.  The roads were clear.  We had a temperature of approximately 35F.  So, sadly, the snow is melting.  Make sure you join our Strava group!  The link to the club page is off to the right.

Most did the 25 mile route from Hanson, today.  At Hanson we have a relatively flat route.  It takes approximately 1:30 to finish the route.  We went for coffee after the ride at the Dunkin’ Donuts.

We will ride next week on January 22.  We roll at 9AM, sharp.  We meet at the Shaw’s Supermarket plaza in Hanson (470 Liberty Street Hanson).

Bill

 

Hanson Ride 1/1/2017

Due to the technical difficulty of the ride leader deciding to take the polar plunge we do not have a ride leader for the Hanson ride on Sunday.  It will be a show’n’go.  I suspect that others will show.

Some of us will go to watch Mr. Togo insert himself into the cooling waters found at the L Street Bathhouse.  All members are welcome to attend.

Bill

Hanson Ride

Captain Cold(Len) is in close place for #2 on the leaderboard.  Tracy made the leaderboard last week with the #3 spot.  There was a lot of activity over the last two weeks.  Paul took #1 spot with 200+ miles.

The turnout was small but powerful on Sunday.  Everyone was in positive spirit and a good time was had.  It is still relatively warm at this stage. Wait for January.  You will see cold, then!

Look for the Garden Gnome.  Most of the routes go past it!

Judy and Pam get ready for RAGBRAI

Judy and Pam are getting ready for RAGBRAI.  Judy and Pam lead our women’s g13613393_1373208042695138_7464913637469851667_oroup.  Pam works on teaching paceling and ride etiquette.  Arvella rode with them on a 50 mile practice run, yesterday.  RAGBRAI is a giant ride across Iowa.  On July 25th they ride across all of the great state of Iowa.  Judy will take lots of pictures.

I am sure that there will be a picture of their stop in New York, Iowa.  Go to the RAGBRAI website to learn about their route.  They also have gravel route options!

Bill

July news

We will have a club Time Trial on 07-22. I need to know if you are racing ASAP. I have to set a start sheet. This will be a race against your personal best. Don’t take it too seriously. Let’s just have fun.
We will go to dinner in Halifax after the race. I plan for the first riders to start at 6 PM. Riders go sequentially in time gaps.
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Weekly ride! 

We will ride from Marshfield Furnace Brook Middle School on Wednesdays at 5:30PM.  Lauren and Maria will be leading this ride.  The route is 28 miles.

Norwell ride is on July 16 at 8 AM.

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Hope we can get people to sign up for Strava! Several new riders already had Strava. Make sure to join the South Shore Bikers club page on Strava. The club page is at https://www.strava.com/clubs/southshorebikerss.
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Please let me know if you are going to ride the CRW Climb to the Clouds next Sunday. We plan to do the 60 from Bolton.
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Order your club jerseys at www.dnacycling.biz/ssb/team-gear.html. Use the paypal function to pay; this works the best. These jerseys run larger than Verge. Check the sizing chart.

06-26-16 in review

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Pam and Judy will be heading to RAGBRAI, soon.

We roll from Norwell on next Saturday.  Some of us with will ride with the Apostles on their special Fourth of July celebration.  It will be a fun next weekend.  There will be plenty of barbeques and new decks to see.

People are asking questions about 13494778_10208764355281653_1604678164621695016_nthe new jerseys.  You can order them via the webstore at https://www.dnacycling.biz/ssb/team-gear.html.

It was hot during the last weekend.  We rode with the MS150 crowd for a while on Saturday.  They took over our Coastal route.  Over 3,000 bikers rolled through Cohasset and Scituate.

We met a lot of the Yaegerdogs.  We rolled with them.  At Coffee corner we hid in the shade on the side of the building.  The sun was collecting on us.  Notice one person in the picture was wearing his solar sleeves.  He should have been wearing his South Shore Bikers jersey!

Mike Togo and Andy Brand led us a great adventure through the flat countryside south of Middleboro on the Sunday.  We actually went into Wareham via Thinonet road.  This takes you past the Ocean Spray cranberry processing center.  So, we were still in the cranberry country.  However, we saw lots of other crops.

I did have to stop at the intersection for a tractor on more than one occasion.  The area is not like southern Illinois.  There are few hills.  It is not like Indiana as the roads are paved.  It is own unique farming community.  Something that you might not notice in the busy hubbub of Boston or consider as part of Massachusetts.

Anyways, it was a great ride on Sunday.  Travis, Mike, Lori, Action Jack, Allison, and I were in the front group practicing pacelining for awhile. We stopped for coffee at some shop in Rochester.  It was an enjoyable day.

Bill