Interval training helps you improve your overall riding experience over time. This is a basic workout ride focusing on intervals. If you are looking to score great numbers on Strava out of this ride, this is not it. If you are looking for a steady pace ride this is not your ride either. It's not a race. It's a workout. Come down and let's do the work.

This WILL be a nonstop 41 ride. That is there are no planned stops! This is a ride that works on endurance and pacing. Plan on an easier pace and if you have something at the end of the ride you can let it out. I MUST be home before 10 so I am planning on a steady pace!

Route:https://ridewithgps.com/routes/20209897

Ride to Manorville 

changes by six thirty 

Slightly slower version of TBC

Join Brenda and me for a morning ride from Sayville to Bellport, where we'll stop at the Bellport dock to view the Great South Bay. Either bring a snack or you may purchase something in Bellport on the way to the dock.

This is a structured C+/B- ride which will average 13.0 - 13.6, depending on wind, riders, etc. There will be cue sheets and no one will be dropped.

NOTE: Park on the South Side of the train station.

While our regular ride leader is gallivanting throughout Europe, I will be your substitute ride leader this week again. New, scenic route through Setauket, Strongs Neck, quick stop at Old Field Light House, quick stop at West Meadow beach. New route back. Slightly longer route, less hills, more scenery. Expected avg 13-13.5 For those who cut class last week (you know who you are) Attendence will again be taken. 

The ride will take us around the Holbrook area, and then up to Ronkonkoma before turning around, heading south back to Holbrook. At the end of the ride we can all go for coffee and a bagel and chat as usual, if you want. The average pace for this ride will be between 14.3 & 15.0 mph; naturally the road speed will be higher to produce the average.

 Any cancellation due to weather or any other circumstance will be posted no later than 7:45am if necessary. If you have question about the ride or the start location please call or text me 631.484.3490… 

Join with fellow riders of all ages for a leisurely ride to Smith Point with an optional 7/11 stop before reaching the beach.  Leader will maintain a 11-13 mph level ground cruising speed.  No one will be dropped.  Call me at 631 846-7825 if you have any questions.

We will be leaving Bank of America and head to Great River and East Islip for a 21 mile ride.  The ride will be at a B- pace with an average speed of around 14.5 to 15mph and road speeds that will reach 16 to 18mph.

Changes or cancelation will be posted by 2:30pm day of ride.

If you have any questions concerning this ride, call Mike at 516 448-8545.

We'll either ride west to Oakdale/Bohemia or east to Patchogue/Bellport. No food stop but we can take a short break along the route. Cancellation for any reason will be posted by 2PM.

Sorry, I can't lead the ride today.

Early Evening Hill Ride through Stony Brook, Setauket, Poquot and Old Field.  Country Roads, Scenic Waterviews, Rolling Hills.

Strong B pace.  Cruising speed 17-19's.  Average speed 15-16.

Paceline.

Ride distance may be incrased based upon ride leader and group discussion. 

I will try for a 5:30 start so maybe more riders can make it. If it doesn't work out it will go back to 5:20.

As this is an after work ride wheels have to be down at 5:30 SHARP. Be ready to ride at the posted time as DAYLIGHTS A BURNIN! Depending on wind, tide, position of moon and ride leaders disposition we will ride approx. 15-18 miles at an 11-11.5 average speed. As always newbies always welcome and NOBODY gets left behind. So get off your butt, tell your boss you're sick (of work) and lets ride for some exercise. Any cancellation will be by 4PM.

Park in lot on south side and across the street from the station.