After Work - Short Hills & Interval Training

This will be a recurring ride that focuses on training for hill climbing and intervals.  Evening rides will get longer and more challenging as the season progresses. Please RSVP at Cascade Meetup, this helps us determine the appropriate number of ride leaders. Plan to arrive at least 20 minutes prior to the start time to hear the route briefing, safety presentation, and sign the waiver form for an on-time departure.  Discussion of techniques and tips will be held 30 minutes prior to departure.  Attendance at the discussion is optional; attendance at the safety briefing is mandatory.

We will also be discussing techniques for hill climbing and intervals before the route begins.  To take part in this voluntary discussion, please plan on being at the start 30 minutes before the ride. 

******This particular route is a flat route.  We will not be climbing any hills.  The purpose of this ride is to work on Interval training for the purpose of building overall speed.  While the pace of the "regular" sections of the ride will be 14-16, during intervals, the speed will get much higher.  We will regroup and slow down after intervals.  We will be discussing and using techniques for close riding (similar to pacelining), cadence efforts, aero body positioning, and short sprints.  Not everyone will be able to go the same speed, so the course is relatively flat and straight and doubles back on itself in case anyone needs to fall behind for a moment.*****

Know how to read a cue sheet, change a flat tire (and have the requisite equipment to do so) and have a positive attitude. Ride Leaders and Sweeps will not stop long for flats or mechanical issues due to group safety. Faster riders are welcome to join but for them the ride becomes self-guided.

Cue Sheets: Please print your own cue sheet, cue sheets will not be available at start. The final route and cue sheet will be available on Cascade.org and Meetup.com the weekend prior to each ride. Rest stops: Will be planned as noted on the route cue sheet.

Equipment: A good headlight and taillight recommended. Long fenders are required for a chance of rain above 0%. Helmets are required to ride.

Trail riding:  We will be on a multi-use trail for a portion of this ride.  In all cases, pedestrians have the right of way.  Passing should be done after announcing a pass and should be done safely with a wide margin.  If riding 2 abreast on the trail, ensure that the trail is not blocked for pedestrians coming the other direction or faster cyclists passing on the left.  

Regroup policy: We will ride with the best interest of the group in mind. We will regroup at the ends of intervals. Stops will be brief.  If you are unable to continue or keep up, the Ride Leaders may not be able to stay with you so you need to have someone you can call to come get you. We want everyone to have fun and get back safely. Please print your contact information clearly on the waiver form in case we need to reach you for any reason. This is especially true in case of emergency. Minors must be accompanied by parent or guardian and have permission of the ride director prior to the start.

Cancellation Policy: Showers cancel.  If cancellation occurs, an update will be posted on the meetup site 2 hours prior to the start time.  Ride Leader will not be at the starting point if ride is cancelled.

Ride leader may have a well-qualified minor present on ride