You must be a member of the Buffalo Bicycling club to participate.   Membership categories eligible for this: Full, Rookie, Junior/College, Out-of-Town, Group Ride/Workout, and Cyclocross.  Not eligible: ——–.  To sign up for membership, click here.

Parking:

Jon and Shannon Siuta’s One O Four Farm: 5052 Ridge Road, Lockport, NY 14094.  Arrive 15 minutes early so you can get changed and get your bike ready.  Ready to roll at 10am.  Jon will provide an overview on the day’s expectations and goals.

Details:

Our group workout this week starts from Jon and Shannon Siuta’s One O Four Farm on Rt 104 in Lockport.  We will ride together over to Blackman Hill (Apple Hill) in Lockport and do hill repeats at everyone’s own pace.  The steep part of the hill is 0.25 mile long at 10% average incline, a sprint hill from the bottom.  Or you can continue the full segment to the stop sign to practice your anaerobic capacity on the hill and then holding it over the crest to simulate keeping up with the pack or attacking!.  When we get to the hill, everyone will do hill repeats at their own pace, going up and down, for about 45 minutes.  Then ride back to the farm together for some treats!

For our racing inclined riders, this is an anaerobic effort hill.  At about 1-2 minutes in duration, this is a kind of effort that can be taken notably over your FTP or aerobic threshold power, about 130% or more over your threshold power.  You can mix up your intervals by doing only the hill (1-2 minutes) or continue to the stop sign to simulate attacking over the crest and holding it (2-4 minutes).  Then recover at the top, turn around and head down.  Aim for about equal time climbing and recovering for a 1:1 ratio of effort and recovery if doing the full segment, or about 1:2 climbing and recovering if only doing the short hill sprint.

Course:

https://www.strava.com/routes/3486728815629614150

Groups: