Search Results for: 9w

NYC to 9W

Whenever people come to NYC they ask me where to go riding. My default answer is: go ride 9W. All other routes require a bit of faff (cycling to Brooklyn requires getting over bridges and invariably some highly trafficked roads, cycling north-east out of the city requires a number of trafficked roads and turns. 9W is probably most people’s default answer as it is always busy when the sun is shining.

Here’s a few pointers.

Getting out of NYC
The only option for getting to this route is cycling up to George Washington Bridge and crossing. (Technically I guess you could get the NY Waterway boat across the river but you’d have to cycle on River Road northwards which isn’t very bike-friendly. I’ve been knocked off my bike there and I know of at least 3 other skilled riders being taken down on that road. Avoid!). So how do I get to the bridge? More specifically, how do I get to the South Walkway on the bridge? There is a north side walkway but it requires getting off your bike and carrying your bike up and down some stairs (not that many, but still). You can click the maps to go directly to Google Maps.

  1. Ride North on the West Side Highway from anywhere in the city. Keep riding until you go under the bridge itself. This is mostly flat but when you get to the bridge you have to head up a steep incline which levels off after ~50m only to go even steeper again (20% incline +) for another 50m. If you hate hills or not comfortable riding in traffic, I would still recommend this way because you can walk up that hill pretty quickly. Once you get up the hill continue north and cross the bridge that goes over the highway. Turn right as you come off the bridge and then take the first left. You’ve then got to climb a little and then turn right at the second set of traffic lights onto Fort Washington Avenue. From there you should see signs on how to cross the bridge, but if you don’t see them, go south crossing the traffic lights where cars enter the bridge. Continue to 177th street and turn right, then right after two blocks. You’ll see the ramp for bikes.
    GWB_viaWSH
  2. The other option is to ride on Riverside Drive. This is the route I normally take because it’s closed to commercial traffic so isn’t highly trafficked and additionally you don’t have to navigate joggers and other bikes on the west side highway (WSH). The more ‘serious’ bikers tend to take this route. Get onto Riverside drive (see below for details) and head north. Keep going north. Turn right on 165th street and head up a short climb and turn left at the traffic lights. You’ll know you’re on the correct path if you pass the hospital on your left. Turn left on 177th street and take the second right where you’ll see the bike ramp.
    GWB_viaRiverside

    • Getting onto Riverside drive from the Westside highway. My preferred method is to get on at 79th street. You cycle north on the westside highway. When you get into the 50s the path diverges from the main road, you cycle underneath the highway for a little bit. Once you’ve passed this section you’ll be cycling directly next to the river, this is where you need to be alert to exit. You’ll pass a few toilets and then you’ll get to the Boat Basin bar which will be on your right. Do a little U turn onto the path and cycle up, then take your first left which is again uphill. You’ll enter a traffic cycle/roundabout/roundpoint (whatever you want to call it), be careful here as there is traffic. Take the second exit (NOT THE FIRST as it’ll take you onto the highway). You’ll get to some traffic lights where you turn left onto Riverside Drive.
      RiversideDrive_via79
    • An alternative with less traffic but more pedestrians and dogs is to get onto Riverside Drive at 72nd. In this case, you cycle north on the WSH and when you leave the bike path with the highway above it, you take your first right up the path. You’ll be confronted with some stairs which you can walk up, or take the ramp just to the left of it. You’ll then go through the little tunnel and take the right fork with the dog park on the right. When you meet the road, take the left onto Riverside Drive. There are other options to get onto Riverside Drive from the highway but these two are pretty simple and generally doesn’t involve invoking the wrath of pedestrians.
      RiversideDrive_via72
    • Let’s say you get to Central Park and there is a race on, it’s busy, or you just want to go further, You can exit the park pretty anywhere at or above 72nd street and just head west until you hit Riverside. The easiest way is just to exit the North side of the park and then head west on 110th street. If you’re really scared of traffic you can go west on 106th Street (it’s actually called Duke Ellington Boulevard) where there is a cycle path in both directions.
      RiversideDrive_viaCentralPark

Wow, that was longer than expected. Now let’s assume you took one of those routes and got onto the bridge. Keep in mind these things:

  • Winds can get strong on the bridge where it’s very exposed. Be careful passing cyclists and pedestrians.
  • There are sometimes tourists hidden behind the support beams that like to step out and play Russian Roulette with cyclists (forgetting it it an active cycle path).
  • It’s two way traffic, stay to your right. If you pass, pass only on the left and announce yourself “On your left” in your most friendly polite tone possible!
  • There are a couple sections on the bridge where you take blind turns. Use the mirrors to see around the corner or just go slow.
  • If it’s icey out, the metal beams on some sections are extremely slippery! I went down once. Okay, maybe twice.

Hopefully you made it to New Jersey. Congratulations. Give yourself a little high five for not getting lost, hitting anyone, getting a ticket from policeman, etc. The west side of the bridge is the perfect place for meeting people as there is square concrete section where there is no traffic:

GWB Meeting Point Now you can go via the parkway (hillier) or via the main road (less hilly).

  1. During winter the park is closed. Often the gates will be closed but cyclists will go round the gates anyway. I’ve not heard of anyone being ticketed for this, so I guess the gates are closed for car traffic, and not cyclists. I’m not sure though, you can call the Park Commission if you want to check.
    To get here take the left when you exit the bridge staying on the path (not the road). You’ll go down a 1/4 mile hill that can get pretty quick (stay to the right in case cyclists come up hill on the same path). Turn left into the park. Keep cycling north on the park until you pass the ranger station and then follow the road to the left where you’ll hit a T junction. The road that runs left to right is 9W. Left takes you back to the bridge. Right takes you on for miles more riding.
    9W_viaPark
  2. Alternatively you can stick to the road. In this case turn right out of the bridge and get onto the road. You’ll cycle past Strictly Bicycles (on the left) which is a great place to get food supplies, a cheeky coffee and maybe a new high-end bike if your wallet is feeling heavy. Stick with this road until you get to the end which is a T junction. Turn left, then take the right at the traffic lights. This is 9W. Happy riding.9W_viaRoads

Some notes on 9W

  • There isn’t much on the road so bring flat kit, water, etc. There are many cyclists which is good, but also bad because most cyclists will assume that someone else will stop for you. If you’re in trouble then call out to someone and they’ll be happy to help you… hopefully.
  • Bike shops on the route are: Strictly Bicycles near the start. And Toga, well into the journey. And, Nyack Bicycle Outfitters (I’ve not actually been in strangely).
  • Recommended Food Stops: Filling station (my favourite – they have real food as well as baked goods), Bunbury for coffee and pastries in Piermont, and Runcibles in Nyack.
  • Most people don’t go out beyond Nyack so if you go further there are fewer cycle-heavy cafes.
  • You can go all the way to Bear Mountain (and beyond) with few traffic lights.
  • Keep a lookout for the green ‘Route 9’ bicycle route signs. There are turns along the way so if you don’t have a map, and refuse to keep an eye out for them, you will probably go the wrong way somewhere.
  • Here’s a site with some cue sheets from George Washington Bridge (GWB) to Nyack.
  • A mapmyride route from Central Park all the way to Bear Mountain and back (~100 miles). The outbound journey takes you to Bear Mountian via 9W, and the return is an alternative route back.

One last note. To get back onto Riverside drive from the GWB is slightly different:

  • Go back down the cycle ramp you went up. At the exit of the ramp turn right (going up the walkway/pavement). Turn right back onto the road (which has cycle lanes in both directions. Turn right to get back onto 177th street. Take the first left onto Haven Avenue (if you don’t turn left you’ll enter the highway!). At the end of Haven Avenue turn right onto Fort Washington Avenue. Then you’ll pass the hospital again and turn right onto 165th street and go down the hill. Turn left on Riverside drive to go downtown again.

GettingBack

Triathlon Training in/around NYC (Aimed at Residents)

THIS IS STILL VERY MUCH IN A DRAFT STATE!

I started putting this together as a checklist of places and ways to train in triathlon in NYC. This is mostly geared towards people that live in NYC and want to understand their options. I get a lot of questions, from people who just want to do their first sprint tri and then leave it there, to people who are obsessed by it and want to know all the places to do it. The information isn’t exhaustive and where I have no prior dealings with the club I’ve not added any info. If I’ve missed information let me know!

Tri Clubs with lots of facilities

There are a number of triathlon clubs in NYC. It’s not the only way to train so I’ve added in some swim/bike/run-only clubs.

Full Throttle Endurance Training

This is who I primarily train with, and am a part-time coach with them. They are a long established tri team run by Scott Berlinger (ex-gladiator Viper!). They are located in Chelsea Piers at 23rd street by the Hudson River. Their facilities are awesome: 6 lane 25 yard pool that overlooks the Hudson River, an indoor 440m running track (with a 200m inner loop), Computrainers, and a serious wealth of training equipment (it’s USA Weightlifting facility, has a US Masters Swim club, beach volleyball court, basketball courts, climbing wall, etc).

There are a number of coaches and coached sessions:

  • 5 morning sessions per week 5:45-7:45am
  • 2 sets of 3 morning sessions per week (See website for timing)
  • 3 evening sessions per week
  • Saturday morning swim session
  • Various Computrainer classes (additional $, but also available for non-club members)

Apart from that there are always people going for long bike rides and runs. Previously I trained a lot more by myself but found my quality of training has improved by being in a good social group.

Cost: $288/month (after gym membership)
Facilities: Everything

Full Throttle Website
Chelsea Piers NYC Sports Club Website

Asphalt Green

Asphalt Green are another regular on the NYC triathlon scene and probably the closest rival to Chelsea Piers in terms of facilities. They have the plus of two locations: upper east side and battery park city; lots of group workouts including long bike and runs at the weekend; and a decent cost structure.

Cost: $649 per year (or monthly for gym members)
Facilities: Everything except Computrainers and indoor track.

Asphalt Green Website

Tri Clubs with some facilities

Tailwind Endurance

This club is run by Earl Walton and I became aware of it as he is coaching a friend of mine who is a very high level amateur athlete. He runs his facility on 23rd street between 6th and 7th street. The facility is geared towards coached indoor bike sessions although he is a fully-fledged triathlon coach.

They have a number of bike sessions each week and a bike/run workout (with the run portion going outside). Check online for their schedule. Additionally during the summer Earl coaches swim sessions at Palisades Swim Club on 9W. You can bike out there swim, and ride back. Or drive…. 🙂

Additionally Earl coaches a yearly swim camp at St Croix with Olympic gold-medallist Misty Hyman in November culminating with the St Croix open water swim race.

Cost: TODO!
Facilities: Primarily Indoor Bike Training

Tailwind Endurance Website

Terrier Tri

Terrier tri have a decent presence in NYC and do lots of their training outdoors in Central Park. As such the core of their program runs during the triathlon season and not through the harsh winter months. They have indoor swim classes and computrainer sessions indoors however so you can check out their website for details.

I believe they are affiliated with NYC Hydras swim club as you need both a USMS membership and a USAT membership to train with them (for insurance purposes) and you would affiliate yourself with the Hydras in the USMS membership.

Cost: $109/month for group training (also add-on fees for race-specific training)
Facilities: Primarily In-season outdoor training with indoor swim and computrainer sessions

Terrier Tri Website

Tri Clubs with primarily outdoor training

TriLife

TriLife is a relatively large club based in NYC that focuses on specific half ironman or ironman races. My understanding is they coach for specific club races. So in a given year the club race would be Ironman Lake Placid, for example, and from there the training for everyone is geared towards the same race. Most of their training is outdoors on the roads. TODO: Indoor/Swim training?

Cost: I don’t have up-to-date info. I remember their pricing being competitive (in my opinion) compared to other groups.
Facilities: Primarily Outdoor Training TODO: Swimming?

TriLife

Empire Tri

Yet another of the larger clubs in NYC, Empire Tri are seen around quite a lot in NYC. Similar to Terrier Tri, Empire Tri do a lot of their training outdoors during the triathlon season with a smaller scale program during the winter.

During the main season group training is focused towards specific club races so that everyone can follow a similar training schedule. Runs and bikes are outdoors in Central Park during the week with longer rides at the weekend. Swims are at Riverbank state park in the upper west side (138th & Hudson River).

Cost: $~400/12 weeks (~$133/month) for group training
Facilities: Primarily In-season outdoor training with indoor swim

Empire Tri Website

TriLatino

TriLatino is a smaller club and unsurprisingly by the name is focused towards getting Latinos into the world of multi-sport. I don’t believe that precludes others getting involved with the club though! Again they do bike/run training outdoors primarily in Central Park and then have a couple spots for swim training. They have a mix of packages: marathon, triathlon, triathlon-plus. Unfortunately I couldn’t figure out the difference between the triathlon and triathlon-plus packages but they have a form where you can ask for general information on their website.

Cost: $475/$775 for Triathlon/Triathlon Plus Programs. (Not sure on duration)
Facilities: Primarily In-season outdoor training with indoor swim

Tri Latino Website

Gold Coast (technically Hoboken)

For a while I lived in Hoboken and worked in NYC so including them in the list. This is by far the cheapest option I’ve come across. The team is run by its members so is not generally led by coaches. They have regular outdoor bike/runs throughout the week and continue as long as their demand into the winter. There is a masters program at Steven’s university in the middle of Hoboken which I think costs ~$50/month.

Cost: ~$25 per year
Facilities: Primarily outdoors. Indoor swimming at Stevens, track sessions outdoors at Weehawken.

Gold Coast Tri Website

Bike Clubs/Groups

CRCA

CRCA is a long-established USA Cycling bike club that runs a series of races in Central Park throughout the bike season. It costs $40/year once you have your USA Cycling membership. Once you have those two things you can race in central park fairly regularly for $5 a pop. They also have some crits and races outside the city (e.g. Bear Mountain Spring Classic). Bike racing is perhaps a little more crash-prone than triathlon so if you’re new to bike racing make sure you do the complimentary skills handling sessions that the club runs throughout the year.

Cost: ~$40/year + $5/race (or $100 for membership and all races)
CRCA Website

CRCA

CRCA is a long-established USA Cycling bike club that runs a series of races in Central Park throughout the bike season. It costs $40/year once you have your USA Cycling membership. Once you have those two things you can race in central park fairly regularly for $5 a pop. They also have some crits and races outside the city (e.g. Bear Mountain Spring Classic). Bike racing is perhaps a little more crash-prone than triathlon so if you’re new to bike racing make sure you do the complimentary skills handling sessions that the club runs throughout the year.

Cost: ~$40/year + $5/race (or $100 for membership and all races)
CRCA Website

Rapha Cycling Club (RCC)

The Rapha store in the meatpacking district is frequented by many cyclists and is a landing spot for many roadies who land in NYC. They have groups rides on a regular basis that are available to all, as well as a cycling club. If you join the cycling club you can race in the CRCA series as an RCC rider. One of the huge benefits of RCC is that when you travel to other cities they will loan you a bike to ride.

Cost: TODO
Rapha Cycling Club Website

Gran Fondo NY (GFNY)

Although not a club as such, the Gran Fondo is probably the biggest cycle event that hits NY each year. Between their bright green jerseys and weekly group rides it’s hard to ignore the group.

Cost: $250/race + free group rides
GFNY Website

Run Clubs/Groups

NYRR

NYRR is the group that brought the NYC marathon to the world and a whole bunch of other running events each year. They have regular runs in the park with various paces for all abilities and are definitely the biggest running club in the city. There are many affordable races throughout the year.

Cost: ~$40/year
NYRR Website

Bike Fitters

EnduranceWerx/FitWerx

Bike Studios

Swim Clubs/Groups

Swim Locations

Pools/Beaches/Lakes

Brighton Beach

Far Rockaway

Hamptons/Montauk

Jersey Shore

Sandy Hook

Lake Welch/Lake Tiorati

Mountain Lake

Bike Routes

Hamptons Ride

GWB->Bear (via Park)

-> Bear via 9W

-> Bear via inland (route 23)

-> Beyond bear (north and east)

-> Harriman state park

Central Park

Prospect Park

Run Routes

Shops

Physical Therapy

Bike Workout Ideas – 3 bike workouts per week

I put these ideas together for a friend who has only joined the sport a year or so ago and wants some ideas to improve overall bike power for triathlon. They have a heart rate monitor and know how to use it in training to a certain extent. If you have a power meter you can convert the zones to use power instead. If you need help doing that leave a comment below or shoot me a message.

They also swim and run, so these workouts aren’t really for a pure biker as they would have different fitness requirements for bike racing! For most entry level athletes (i.e. someone new to the sport within 3 years) I would expect most athletes to respond well to this kind of general training. At a certain point everyone will plateau if they follow the same plan week-in-week out so there is some variation by switching up odd and even weeks. If you’ve plateau’ed feel free to give me a shout for more ideas.

Preparation

20 minute heart rate test. Warm-up for 10-15 minutes. Then start the 20 minute test. You’re basically going as hard as you can for 20 minutes. Best to do this on the trainer at home. Take the average heart rate over the last 10 minutes of the test. The average heart rate over that period of time is your functional threshold heart rate (FTHR). Let’s say it is 165 for this example weekly workout below.

(Obviously you’d need to program in your recovery weeks so that you have the occasional week to chill out and let your legs get stronger after a few weeks of these workouts)

Workout #1: ‘Long’ intervals. Alternate each week.

Odd Weeks) 2×20 minutes:  For each 20 minute interval ride at about 93-99% of FTHR. So 153bpm or higher. Spin easy for 10 minutes then repeat. The key is to be able to repeat the second interval. If your heart rate in the second is lower than the first then you went to hard. If the reverse is true then you held back too much in the first.

Even Weeks) 4×10 minutes: Same zones as above, but 5 minutes easy spinning between each interval.

You can incorporate these into longer workouts. E.g. You can do a 120 minute ride on 9W or in the park and do these in the middle of the ride. Just remember to be safe if in the park. You can’t really do these in the park unless it’s early 5-7:30am.

Workout #2: ‘Short’ intervals. Alternate each week.

Not based on heart rate.

Odd Weeks) Hill repeats. Find a hill and ride the hill over and over. Time each effort. Aim to do 5+ intervals  at the same pace. Keeping adding intervals until the pace drops off a couple in a row. So let’s say you pick Harlem Hill and the first one takes you 2 minutes, you keep riding it aiming to get the same or below. If you miss the time target twice in a row then you do some easy spinning and call it a day. The time target is always the fastest time you’ve done during that session. So let’s say you do 4 repeats: 2min, 1m45, 1m30, 1m45. The target for the next repeat is 1m30. After a couple weeks you’ll get a feel for what a good starting target is. This is also a nice test: if you can’t hit anywhere near previous weeks’ numbers then you know you’re fatigued and it’s best to rest. If you start doing more intervals at a given time target then you know you’re improving.

The length of the hill is unimportant. You can do ranger station if you want. Let’s say you go up the first time hard in 6 minutes, you’ll probably find that you are not going to do 2 more.

Even Weeks) Multiple sets of: (10 x 30s hard, 15s easy spin). Between each set easy spin for 3 minutes. You’ll find the first 2-3 repeats you generate a lot of power, but as the set continues it becomes more of an aneorobic threshold exercise.

Workout #3: Long ride (2-4 hours)

Odd Weeks) ~75-85% of FTHR. In this case that would be ~125-140bpm. Undulating hilly ride, try to control heart rate on the hills. Twice throughout the session do 20 minutes at ~85-90% of FTHR which would be ~140-150bpm. During those intervals alternate the riding position on the hills, switching between: stay seated and try to spin up; and; getting out of the saddle and powering up in a larger gear. If you’re feeling good don’t feel the need to limit yourself to 90% on the high side. Just make sure you don’t go so hard that the session becomes difficult to finish.

Even Weeks) ~75-85% of FTHR. Ideally a flat location, or on the trainer. Do 2 x 20 minutes at 85-90%. Stay seated riding the aerobars (for TT bike) or drops (for road bike). Don’t be tempted to get out of the saddle if you struggle to maintain the heart rate. Here the focus is generating power through the legs in the ‘everyday’ position on your bike. Keep the shoulders relaxed, don’t rock from side to side. Maintain form above all else.

If you have to ride the hills during this session then try to ride up the hills in the neutral position as much as possible. If you have a good range of gearing on your bike you should be able to ride the drops on most of the hills.

Annual Training Plan (ATP) for 2015

So my race schedule for 2015 will look something like this:

OFF SEASON POTENTIALS:

Naveslink Challenge (Middletown, NJ) – November 15th
NYRR Fred Lebow 5k (Bronx) – November 16th
NYRR Ted Corbitt 15k (Manhattan) – December 13th
Curly’s MA State Championshipn Snowshoe Race (Pittsfield, MA) – January
Cold Feat 10k (Staten Island) – Feb 15th
Finally Spring 5k – March 5th
Wolfes Run 10k (Staten Island) – March 29th
Fools Rogaine Adventure Race (Wawayanda State Park, Hewitt, NJ) – April
Lost Brook Trail Race 5M, 10M (Tenafly, NJ) – April 5th
Hither Hills Off-Road Half Marathon (Montauk, NY) – May 4th
Long Island Greenbelt 25k (Long Island, NY) – May 10th
Trail 2 Trail Series: Kettletown State Park 5K 10K 20K 50K (Southbury, CT) May 17th

TRIATHLON SEASON:
*American Zofingen ITT 5m run/84m bike/15m run – may 15th
Black bear Olympic Tri – may 31st
*Challenge Quassy Half Iron Tri – June 7th
Stamford KIC IT Olympic – June 22nd
ITU Long Course Triathlon in Motala, Sweden (if I am chosen)
*Nj State Olympic Triathlon – July
*Ironman Mont Tremblant – Aug 16
Rev3 Pocono (not sure of distance) – Sept 14th
SOS 8 stage Triathlon (30m bike, then swim/run/swim/run/etc) – mid sept
ITU Chicago Olympic Triathlon – sept 15-20 (if I am chosen)
*Ironman Louisville – Oct 13

*Denotes I have already registered.

It looks like a busy schedule with multiple ironman events but my A race will be Mont Tremblant. I’ll be able to train in the hills of 9w north of New York City which have a similar elevation profile. The ITU races are not certain since I would have to be selected and I can apply closer to the time depending on how I’m feeling. Ironman Louisville will be a back-up race if I am not able to qualify for Kona in Mont Tremblant.

Most athletes use a periodisation approach to their season, concentrating on different parts of their athleticism throughout their year; at some points focusing on technical skills, strength, aerobic endurance, speedwork, race preparation, etc. I have 10 months until Mont Tremblant which affords me a lot of time to truly prepare for the endeavour.

The key points of the Mont Tremblant course are that the bike course is rolling hills with some solid climbs, and the run course is on loose gravel (more like a trail run I guess). I still have more investigation to do into the course.

THE PLAN:

Block periodized training. E.g. a block of 4 weeks, week 1 and 3 have more HITS (High Intensity Training Sessions) than the other weeks. Say, week 1 and 3 have 2 HITS sessions whereas week 2 and 4 have only 1. Week 4 being the recovery week where that HITS session would be shorter. HITS sessions might be 3x6min at LTHR, or 10x2min at VO2, or 4×10/2×20 sub LTHR session.

Towards the end of base blocks, and continuing into build blocks, 4 sessions per week I can integrate periods above lactate threshold (e.g. 15-20 minutes) in a 1hr + workout with the remaining mostly in Z2. The LT portions stimulate improvements and the Z2 maintains aerobic endurance. These drop at peak training blocks in favour of race specific workouts.

Occasionally I’ll place intervals on consecutive days or perform intervals on a fast to provide new stimulus. Put these early on in a block when fresh as they are higher risk of injury.

Every 4 weeks perform a 4-6 hour bike ride or all-day hike to help maintain the aerobic engine.

3-4 strength training sessions per week until the end of the build phase and peak phase. Beginning of year starts with high reps (currently in progress) and reps decrease but weight increases. Gradually transition to explosive moves (e.g. burpees/jumpes/olympic lifts/etc) at lower weights.

Plan 1 or 2 crash training periods where volume increases 50-100% from previous week. Try to package in with a weekend trip to avoid distractions and maximise recovery. This is a dangerous approach.

http://www.wentwood50.co.uk/downloads/training_periodization.pdf. Periodize! Aim 2 peak twice. Once for the half in June, followed by a base/build/peak rebuild for Ironman Mont Tremblant.

Example:

October: Transition.
November: Base w/ skills focus.
Decemeber: Base w/ test protocols
January: Base w/test protocols
February: Build w/swim focus
March: Build w/swim focus
April: Build w/run focus
May: Peak.
early June: 1w taper/1w race/1w recovery/2w build
July: Peak
August: 1w peak/2w taper/A Race