Great bike routes
Three rides lend themselves to two-wheeled exercise.
Thu Sep 9 2010
Cycling racer and coach Dave Jordan (davejordancoaching.com) designed three cycling routes for TONY readers—start your training here.
Central Park loop
1. Your goal is to ride three six-mile laps of the main loop. Each lap takes beginners about 30 minutes; Jordan suggests trying to bring it down to 20, so you can do three laps in an hour. Many races begin at the top of Cat’s Paw Hill, just north of the Central Park Boathouse at 72nd Street. Build up speed as you ride from 86th Street to 96th Street, the longest flat, straight part of the park.
2. Prepare for the sharp downhill turn at Lasker Pool (Lenox Ave at 110th St): Shift your weight back, bend slightly forward and relax your arms. Keep pressure on the outside pedal (your right leg should be extended when you’re turning left). Don’t rush.
3. Harlem Hill is the biggest in the park, taking at least a minute to climb. Use the same gear from bottom to top (middle in front, first three in back).
4. At the top of the hill, you’re in recovery mode. Once your breathing is down, have some water and a bite of your energy source, like an apple or power bar.
5. Pace yourself for “the three sisters,” hills at 96th, 90th and 86th Streets on the West Side. “In races, this is where attacks take place and other racers try to push the pace,” says Jordan.
6. Beware of tourists and carriages in the lower part of the park. The path bottlenecks at Sixth Avenue into “horseshit alley.”
7. Your final sprint is up Cat’s Paw Hill. This is where you want to match or exceed your personal best time.
8. After three laps, chug low-fat chocolate milk. “Its balance of carbs, fat and protein is great for your muscles,” says Jordan.