 |  | Message From the President
Happy New Year to all!
Looks like the riding for the past few weeks has been indoors. A good time to hone pedaling skills and work on HIIT training. Look below for a few strategies to use in training. In addition, YouTube has many training options to try if you have a TV or computer screen accessible when on the trainer.
It's also a good time to consider donating a bicycle to the LI Bicycle Cooperative that gives bicycles to needy children. This is the brainchild of Tom Gernon and is worth investigating. There are a few locations and they always need help dispersing equipment and bicycles:
Long Island Bicycle Cooperative sites
Hours:
Monday 6pm -8pm
Thursday 730pm - 1030pm
Saturday 11am - 2pm
8 Flower Fields, Units 18, 21
St. James
(middle of building 8, look for LI Bike Coop banners and bike rack beneath)
515 Eastport Manor Road
Manorville
(1/10 mile north of LIE exit 70, former trails information building, also called Daniel Roe Highway)
Help is always appreciated, so contact them to set that up.
HBC now accepts Apple Pay, Google Pay and Credit Cards as payment for membership dues, renewals, events and gear. We no longer accept PayPal, Cash or Checks.
See below for procedures to use these payment methods.
Save the date: July 13, 2025 Gold Coast East A Gold Coast East 2025 Jersey is in the works and will be available for purchase very soon.
Monthly Club meetings resume in March:
The annual Ride Leader meeting is Wednesday, March 5th at the library.
The first Club meeting of 2025 is Wednesday, March 12 at the library.
I hope to see many of you at our future meetings and on the road when the riding conditions improve!
Karen
|  | | Above is the approved LI Greenway |
LI Greenway part 2:
Please send emails to the Suffolk County Executive and Congressmen LaLota and Garbarino. This is to insure their support for the use of the funds for what has been approved. See the attached sample letter. If you live in Suffolk County, please take a couple of minutes to do this. They need to see that this funding impacts many of their constituents.
From Danny Gold, Trust for Public Land (TPL)
Dear Friend of the Long Island Greenway,
Your immediate assistance is crucial to ensure that the Federal funding allocated for the Long Island Greenway is dispersed as per the signed contracts for planning, design, and construction of the trail.
Below is a customizable paragraph that you can send to our Suffolk County Supervisor and Congress members. We encourage you to tell your personal story about how the LIG will benefit you and your fellow residents.
You can also call their offices directly to express your support for the timely release of the committed Federal funds.
Subject: Ensuring the Disbursement of Federal Funds for the Long Island Greenway
Dear County Executive Romaine, Representative LaLota, and Representative Garbarino,
We want to express our sincere appreciation for your unwavering support of the Long Island
Greenway, a transformative project that will bring immense benefits to Long Island residents. Thanks to your efforts, the project has successfully secured over $32 million in federal funding, which is critical to making the trail a reality.
However, we are deeply concerned that recent developments in Washington may threaten the funds that have already been approved, as well as the signed contracts associated with them.
We respectfully request that you take all necessary steps to ensure that the federal funds allocated to the Long Island Greenway are fully dispersed according to the terms of the signed contracts.
Thank you for your continued advocacy and for helping to secure and protect the federal
funding that will make the Long Island Greenway possible.
Sincerely,
[Your Name]
|
|
Jamie Swan is handling the sales of George Fabian's bicycles.
First is the 1977 Richard Sachs - 57cm center to top - Repainted by Joe Bell
Campagnolo Record components - Asking $3000
Please email him if you are interested in either bicycle.
Prices for both bikes are negotiable and all proceeds will go to George's widow, Dee.
|
| Below, Specialized Creo SL ebike, Medium - Asking $4000
Negotiable
| Apple Pay and Google Pay.
HBC now accepts Apple Pay, Google Pay and Credit Cards as payment for membership dues, renewals, events and gear.
We no longer accept PayPal, Cash or Checks.
Depending on the combination browser and device you use, you can now pay with Apple Pay or Google Pay.
For example, if you use Safari on an iPhone during checkout you will see the following option: | If you use a Windows laptop or desktop computer with Chrome, you will see the following option at checkout: |  |  | 30-Minute Indoor Cycling Workouts to Boost Your Fitness
ADD THESE 5 WORKOUTS TO YOUR WEEKLY ROUTINE TO KEEP YOU FIT AND FAST THROUGH WINTER.
The Benefits of 30-Minute Indoor Cycling Workouts
Research suggests high-intensity exercise for a short period of time can improve your VO2 Max just as well as training at a lower intensity for a longer period of time.
A half-hour is all you need for a quick yet effective workout to build and fitness. In general, riding daily can do wonders for your health. Cycling’s plethora of benefits include improving brain function, heart health, sleep quality, and mood. Plus, short bouts of exercise like hill repeats and HIIT(High Intensity Interval Training) can help improve your overall performance.
So if you only have half an hour to spare, here are five quick 30-minute indoor cycling workouts to help you up your fitness game.
How to use these workouts: Each workout below details what to do, how long to do it for, and at what level. The level indicated is your RPE (rate of perceived exertion), so on a scale of 0 to 10, 0 is an easy soft pedal while 10 is an all-out, eye-crossing effort. Perform one of these 30-minute indoor cycling workouts up to 3 or 4 times a week with a recovery the day after. | 1. Rock the Block
These sustained, tough efforts increase your calorie burn while building your tolerance to riding above your comfort level. Be sure to warm up and cool down.
Warm up 2-3 Min Level 3-4
Ramp up to Threshold Effort 10 Min Level 8
Dial Down Tempo Effort 4 Min Level 5-6
Cool Down 2-3 Min Level 3-4
2. Ramp Jump
This isn’t about catching air, it’s about ramping up your effort to full throttle, keeping it in the red for just a little longer, bringing it back down to recover, and then doing it all over again. These ramping intervals help you hang on in a pack when the pace gets peppery. Perform the set twice for a clean 30 minutes, or three times total for a 42-minute workout.
Warm up 2-3 Min Level 3-4
Turn up to Tempo Race 6 Min Level 6
Crank up to Threshold 4 Min Level 5-6
Finish Strong/w Max Effort 2 Min Level 9-10
3. Flick the Switch
These repeated full-out efforts suck up tons of energy and help raise your fitness ceiling so you can ride faster and longer with less fatigue. Repeat 15 times!
Warm up 5 Min Level 3-4
Full throttle 30 Sec Level 10
Spin Out and Recover 1 Min Level 3-4
Cool Down 2-3 Min Level 3-4
4. Old School HIIT
Tabatas are named after their originator Japanese scientist Dr. Izumi Tabata, who cooked up the interval scheme with his team of researchers at the National Institute of Fitness and Sports in Tokyo in the 1990s. Tabatas involve doing 20 seconds of all-out effort, followed by 10 seconds of rest and repeating for eight rounds (or a total of four minutes). You’ll do that twice in this workout, with a five-minute recovery between. They’re designed to train both your aerobic and anaerobic systems in a very short time.
Warm up 10 Min Level 3-4
Full Throttle 20 Sec Level 9-10
Soft Pedal 10 Sec Level 0-1
8 Times
Recover 5 Min Level 1-2
Full throttle 20 Sec Level 9-10
Soft Pedal 10 Sec Level 0-1
Cool Down 5-10 Min Level 3-4
5. Riding the Line
To improve sustainable power, you need to ride right below the threshold and then a hair over it to coax your body to be better and clearing lactate. These intervals will help. They’re easiest to do on a moderate climb, but can also be done in a big gear on flat roads or on the trainer. Go for six rounds of this workout.
Warm up 10 Min Level 3-4
Full throttle 30 Sec Level 9-10
Dial Down 30 Sec Level 4-5
Above Threshold 30 Sec Level 9
Under Threshold 1 Min Level 8
Cool Down 5 Min Level 3-4
|  | | We're riding in 36 degree weather because..... | Happy January & February Birthday Wishes to our members |
Bridget Erlikh
February 3
Justin Famularo
February 6
Bryan J Keane Stack
February 7
Vince DeFranco
February 9
Katelyn J Hughes
February 11
Steven Montick
February 12
Damon K Barriteau
February 17
Gregg R Fremed
February 18
|  | Men's Jerseys are currently available in the HBC store.
Women's jerseys need to be ordered, so please place your orders, ladies!
All jerseys are $70. There is a $7 charge if you need it mailed.
Go to the HBC Store on the menu and order from there. With this order, there are now jerseys available for immediate pick up. Check the website for the available sizes in stock.
Men's M, L and XL are available now.
Primal Jersey size charts are below
Men’s Sizes.
|
Size
|
Waist
|
Chest
|
Height
|
|
XS
|
26-29"
|
33-35"
|
Up to 64"
|
|
SM
|
29-32"
|
35-38"
|
64-68"
|
|
MD
|
32-35"
|
39-41"
|
66-70"
|
|
LG
|
35-38"
|
42-43"
|
68-72"
|
|
XL
|
38-42"
|
44-46"
|
70-76"
|
|
XL
|
38-42"
|
44-46"
|
70-76"
|
|
2X
|
42-46"
|
47-49"
|
74"+
|
|
3X
|
46-51"
|
50-52"
|
74"+
|
|
4X
|
51-54"
|
52-55"
|
74"+
|
Women’s Sizes
|
Size
|
Waist
|
Hips
|
Height
|
Chest
|
|
XXS
|
<24"
|
<34"
|
Up to 62"
|
<32"
|
|
XS
|
24-25"
|
34-35"
|
Up to 62"
|
32-33"
|
|
SM
|
25-27"
|
35-37"
|
61-65"
|
33-35"
|
|
MD
|
27-29"
|
37-39"
|
64-68"
|
35-37"
|
|
LG
|
29-32"
|
39-42"
|
67-71"
|
37-40"
|
|
XL
|
32-35"
|
42-45"
|
70-73"
|
40-43"
|
|
2X
|
35-37"
|
45-47"
|
71-74"
|
43-45"
|
|
3X
|
37-39"
|
46-48"
|
71-74"
|
45-47"
|
|
4X
|
38-40"
|
47-49"
|
71-74"
|
46-48"
|
| View this Newsletter on our Website at Club/Newsletters | |