Founded in 1975 as the Country Cycle Club, we are a not-for-profit organization in Westchester County, New York devoted to encouraging and supporting bicycling of all types and at all skill levels. Our major activities are road riding and mountain biking, and we offer lots of member-led rides throughout the entire county.
We're open to everyone—not just Westchester residents, not just inveterate cyclists—and we'd love you to join us. A $20 annual membership provides you and your family with a variety of rides; beginner or expert, you'll find something just right. Our rides are scheduled on weekends and many weekday evenings during the riding season, and wind their way through some of Westchester's most scenic areas. For a more complete picture of what the WCC is all about, read our More Info page.
If you're a new member, make yourself welcome by taking a peek at the sage advice of our new members committee. And treat yourself to one of our immediate benefits: member discounts at a many Westchester bike shops!
Training for the Golden Apple Century
By Katie Marshall, Tour Director - updated 6/13/09
LSD is the best way to get high. I’m talking about Long Steady Distance. I’m talking about riding a bicycle all day long. I’m talking about feeling like a bird, flying across the countryside, viewing the world at just the right pace, not too fast, not too slow. I’m talking about a profound feeling of satisfaction and accomplishment at the end of the day. You can ride a hundred miles, yes you can. The Golden Apple is your Golden Opportunity. But, do not delay! In just ten to twelve weeks, you can train to ride this tour with strength and style, but you have to start now. Here is how.
First, you have to get your gear in order. Make sure your bike is comfortable and in good working condition. Take it to your favorite bike shop for a tune up and a fit. Tell them you are riding the Golden Apple and they may give you a discount. A bike that fits can make a huge difference in your riding comfort, and a bike that breaks will ruin your day. If you don’t know where to go, ask for recommendations. WCCchat egroup is a good place to do that Furthermore, you need to make sure you have the right saddle. A saddle that works for 25 miles may not work for a century ride. After much trial and error, I have found that old school leather works for me, but everyone is different. If your butt hurts, don’t give up, keep trying, and again, ask around.
Next, make a training plan and stick to it. You can use one of the many plans already out there, or make up your own. Just find one online, or go to your local bookstore. Again, ask around and find out what other folks use. Here is a beginner plan I made up for a WCC club rider using our weekly “fling” rides. For your long weekend rides, check the WCC ride schedule for rides with approximate distance, or send a note out on WCCrides egroup to find someone who will ride with you.
|
Week |
M |
T |
W |
TH |
F |
S |
S |
|
1 |
weights |
|
Fling/ 14 mi |
|
Fling/ 17mi |
|
25 mi |
|
2 |
yoga |
|
Fling/ 14 mi |
|
Fling/ 17 mi |
|
30 mi |
|
3 |
swim |
|
Fling/ 14 mi |
|
Fling/ 28 mi |
|
35 mi |
|
4 |
jog |
|
Fling/ 20 mi |
|
Fling/ 28 mi |
|
40 mi |
|
5 |
swim |
|
Fling/ 20 mi |
|
Fling/ 34 mi |
|
45 mi |
|
6 |
weights/ yoga
|
|
Fling/ 28 mi |
|
Fling/ 34 mi |
|
50 mi |
|
7 |
swim/ jog |
|
Fling/ 28 mi |
|
Fling/ 36 mi |
|
62 mi |
|
8 |
|
|
Fling/ 28 mi |
|
Fling/ 36 mi |
|
75 mi |
|
9 |
swim |
|
Fling/ 14 mi |
|
Fling/ 17 mi |
|
50 mi |
|
10 |
USI RR/ 15 mi |
|
Fling/ 14 mi |
|
|
|
100 mi |
Basically, you should ride twice a week plus one long ride on the weekends and your training should build over the weeks, with a taper at the end. More advanced riders can put in more mileage, and add interval training during the weekday rides. All riders should add some cross training on the no-ride days, such as weights, yoga, swimming or running. At the very least, you should stretch and do some crunches. These activities build support muscles and flexibility while improving your cardio-vascular health and helping you shed those nasty pounds that slow you down. When you start out on the long rides, take it easy at first. Don’t hammer up the hills. It should feel almost too easy. Don’t worry, you will be passing people later in the ride. It’s always best to finish strong.
Just as important, is a plan for nutrition. When you ride long your body needs regular fueling or you will bonk. However, if you eat foods in quality and quantity that your body cannot digest efficiently, you will feel bloated and need to slow down. Surprisingly, after riding many hours, people sometimes loose their appetite and forget to eat and drink. So, it’s best to practice eating small bits of food and drink regularly while riding. A good rule of thumb is to take a sip or a bite every 15 minutes. Complex carbohydrates like those found in fruits, grains and other starchy foods are what your body needs to keep going. A small amount of protein is needed to rebuild your muscles as well, especially right after you exercise. Recovery drinks are great, but a fruit and yogurt smoothie works too. All the bike shops have a plethora of nutritious sports foods, but you have to find what you like, and you don’t want to be experimenting on your century ride.
Finally, and perhaps most importantly, is to give yourself time for recovery. Each body is different. The younger you are, the faster you recover and males recover faster than females, so respect your body’s need to rebuild. Don’t over-train or you can get sick and injured. Remember, this is about fun. This is about feeling really good in your body and your mind. September 6th, 2009, you can ride the Golden Apple, going long and steady, and feel proud of what you have done.
2009 Golden Apple
By Kate Marshall- Tour Director - updated 3/29/09
Make The Golden Apple, Sunday September 6th, 2009 the highlight of your "stay-cation" this Labor Day weekend. Cycle through glorious Westchester County, New York's "Golden Apple." You will enjoy a great ride, fun party and be able to rest up the next day! Please join our annual celebration!
Northern Westchester has some of Metro New York’s greatest roads, uncluttered by cars and full of beautiful sights. You will ride through horse country, past magnificent reservoirs, through quaint villages, and over the Croton Gorge. Enjoy our friendly rest stops stocked with wholesome and delicious foods for hungry athletes! We go out of our way to provide everything for a perfect day of bike riding.
With something for everyone, we have 25, 50, 75, 100, and 125-mile routes. Every turn is marked on the ground. We provide maps, cue sheets, and an emergency number just in case. All the routes beyond 25 follow a figure eight pattern past the stop for maximum flexibility. Beginning and ending at the Goldens Bridge Railroad Station, we provide four remote food stops plus a hearty lunch served at the end.
The Golden Apple benefits Friends of Karen, a local charity for terminally ill children, and the New York Bicycling Coalition, a leader in New York statewide advocacy. Register online right now and mark the date on your calendar- Sunday, September 6th.
Register online by 8/16.….$25 (t-shirt for the first 500 registrants)
After 8/16 and day of……...$35
Sorry, NO REFUND