I am not sure I can do this?

During a grueling century ride, amidst the vast, open road where the horizon seems endless, I met another rider. Their pace slowed, their energy waning, mirroring the doubt shadowing their face. A chance encounter, they glanced over, their eyes voicing the silent question of their ability to endure the remaining miles.

In response, I pulled alongside, sharing the quiet strength of companionship. "It's not just about crossing the finish line," I offered, "but embracing every pedal stroke that gets us there." With each mile, we exchanged stories of past rides, the struggles, the triumphs, and the sheer joy of cycling. Their doubt, once a heavy cloak, began to lift, replaced by a growing determination.

As the ride continued, I watched a transformation unfold. The rider's confidence blossomed, fueled by shared experience and the understanding that belief in oneself is as crucial as the strength in one's legs. Together, we conquered the road, a testament to the power of support and shared dreams on the journey of endurance.

Elevation Gain - Power to Weight

Ever wonder how shedding some pounds can make you a climbing machine on the hills? This recipe isn't just about delicious food (although, it is that too!), it's about fueling your body for peak performance.

Salmon is packed with protein, which helps build muscle, and healthy fats, which give you sustained energy during long rides. Plus, it's incredibly easy to prepare, so you can spend less time in the kitchen and more time logging miles.

Remember, doubts about dropping weight are common. But trust the process, and don't be discouraged by past setbacks. This recipe is a simple and tasty way to get on the right track. So ditch the excuses, fuel your body right, and watch your power-to-weight ratio soar!

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Secret Training Hack

Embrace the power of interval training. It's not just about long rides; it's about smart rides. Mix in short, high-intensity intervals with your endurance sessions. These bursts push your heart rate up, improve your speed, and enhance your body's ability to recover quickly. Think of it as sharpening your sword – the sharper it is, the more effective you'll be on those long, challenging rides. This method not only boosts your cardiovascular fitness but also significantly improves your muscle efficiency. Perfect for those aiming to conquer a century ride with strength and confidence.

Click here to get your free 100-Days to Century (100 Miles or 100 KM)

Coach Q&A

1. How can I increase my average speed on long rides? To boost your average speed, focus on consistent pedal stroke efficiency and aerodynamics. Work on maintaining a steady, high cadence to reduce muscle fatigue. Also, practice riding in a more aerodynamic position to cut through the wind more effectively. Incorporating interval training into your routine will also build your speed and endurance.

2. What's the best way to tackle hills faster? Hills demand a combination of power and strategy. Increase your climbing efficiency by maintaining a steady, manageable pace from the bottom. Shift to a gear that allows you to keep a consistent cadence without overexerting. As you approach the top, gradually increase your effort to power over the crest without burning out.

3. Can drafting really help me ride faster? Absolutely! Drafting behind another cyclist reduces wind resistance significantly. By staying close to the wheel in front of you, you can save up to 30% of your energy. Use this technique during group rides or races to conserve energy, which you can then expend to increase your speed during crucial moments or finishes.

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Dream 100 USA Ride

Gran Fondo New York, 100 Miles

Experience the thrill of the GFNY race day, beginning with an unforgettable start on the George Washington Bridge. Closed off to traffic, this moment offers cyclists a rare, serene view of the bustling bridge at dawn. Participants line up in their start corrals, greeted by the emerging sunrise that illuminates the New York City skyline to the south and the scenic Hudson Valley to the north.

The race route leads you through the historic beauty of the Palisades and along Route 9W, venturing from northern New Jersey into the heart of New York State. Here, riders navigate through a mix of tree-shaded roads, undulating hills, and fast flats, occasionally skirting so close to the Hudson River's banks that the water seems merely a touch away.

The challenge intensifies at Mott Farm Road, marking the start of the serious climbs including Gate Hill and Cheesecote among others, weaving through the picturesque landscapes of Rockland County before returning to the Palisades. With just two miles remaining, participants face the final ascent to the finish line in Fort Lee.

Crossing the finish, racers enter a vibrant village atmosphere, buzzing with music, celebratory photos, and podium ceremonies, capped off with a well-deserved post-race meal. The area, welcoming to cyclists, families, and spectators alike, features a variety of refreshments from the Drink Stand, Pasta Party, and the BBQ and Beer and Wine Garden, with food and drinks available for purchase, making for a memorable end to a spectacular race.

http://nyc.gfny.com/course

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