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 about 15-30 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 the “S**t Hill” in Lockport and do hill repeats at everyone’s own pace.  This hill is just under 1 mile long at 5% average incline, an approachable hill for a variety of fitness levels.  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 a “VO2 Max” effort hill.  At about 3-6 minutes in duration, this is a kind of effort that can be taken notably over your FTP or aerobic threshold power, about 110-120% over your threshold power.  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 so you can repeat the effort.

Course:

https://www.strava.com/routes/3478819147624194486 

Groups: