Purchase Your Membership Online

It’s quick, easy, secure, and private !

 OR,

for the more traditional paper application,  Click here for the Application Form (pdf 122kb)

If mailing a paper application make checks payable to: Onondaga Cycling Club, Inc.

Mail to:
Onondaga Cycling Club, Inc
P.O. Box 6307, Teall Station
Syracuse, New York 13217

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The WTF is available for use free of charge only to current members of the CNY Triathlon Club or Onondaga Cycling Club and, of course, is a benefit of membership.

The facility is open only at the times listed in the schedule and  the Schedule is subject to change.

IMPORTANT INFO about your facility

• We are located in the “Community Wing” of Shoppingtown Mall. That is the space between Dick’s Sporting Goods and Sears. We are on your left, about 3/4 of the way down the corridor from Dick’s as you head toward Sears.  Don’t go past the stairs!
• You can park near Dick’s and walk your bike down from the Dick’s entrance to the Mall. You can also use the parking facility located between Sears and JC Penney. Exit the parking facility and use the entrance to the mall near but to the left of Sears entrance. Go up the escalator, go down the corridor to your right, and you will enter the Mall almost directly in front of the CNY Tri Club WTF.
• The Mall entrance opens at 6 a.m. during the week and 7 a.m. on Saturday’s.
• For safety reasons, it is recommended that you NOT use the “Employees Only” corridor that extends from the small parking area parallel to Erie Blvd and enters the Mall near the WTF.
• When the parking lot is wet or snow covered, carry your bike up to the mall entrance and roll your bike the rest of the way to the WTF. We want to keep the trainers corrosion free.
• If you have never used a bike trainer, no worries!  It is easy and the leader of the session will show you how to set your bike up.  After that it is easy!
• There is no bathroom in the WTF, but there is a restroom nearby in the Mall. Bring your water bottle prefilled from home.
• The WTF does have a women and men changing area.
• Bring a towel and water.  If coming to yoga, bring a mat, but there are mats available at the WTF.
• Be sure to sign-in for each session at the front table.
• If you are attending a session, leave a comment on the calendar.  We need a minimum of 3 participants to hold class.  See comments in the calendar for any cancelations.
• The WTF is not available on a walk in basis. It is open only at the times listed in the schedule.
• We plan on operating the facility at least until the end of March, or sometime into April. Then it’s time to get outdoors! The WTF is closed for the warm weather months.

The Schedule - 

SPINERVALS

Spinervals Base Building is  based on a 12 DVD set along with a Base Building program.  To learn more, click this Spinervals Cycling Pre Season Aerobic Base Building link to read a schedule of the program.

• The DVDs are for use at the facility but Coach Troy Jacobson is providing all members a discount code, available at the WTF, for a free one month Spinervals.com membership, to purchase DVDs at 20% off for use at home.  If you are unable to make the group session you can still get the workout in at home.

Schedule for SPINERVALS:

Possible Early Morning Session @ 5:30 a.m as interest develops later in the Winter Season.

Monday – 9:15 a.m.

Monday, Wednesday & Thursday – 6:00 p.m.

Saturday- 7:15 a.m.

YOGA for THE TRIATHLETE

The WTF will be featuring YOGA for the Triathlete.  This is a 60 minute class open to all current CNY Tri members and OCC members.

So, what is this class all about? It is about increasing flexibility, balance and strength to some cool tunes. This class is for the beginner to advanced. The routines focus on the body we, as triathletes, have a tendency to forget or are prone to injury: Achilles, hamstrings, hips, and back. The class also works on increasing upper body strength to become a stronger, more efficient swimmer, challenging balance routines to increase strength in quads and core and static stretching to get those hamstrings and hip flexors strong for biking and running. Incorporated in the routine is an ab/core workout and class will end with a relaxation period to get the body and mind to quiet down.

Schedule for YOGA:

Tuesday – 6:00 p.m.

P90X – AB Ripper X, CARDIO X and MORE!

The WTF has purchased the P90X DVD’s and have added two sessions to the calendar.  AB Ripper X and Cardio X.  Are you ready to “Bring It?”

P90X Schedule:

Monday – 7:30 p.m. AB Ripper X (15 minutes)

Tuesday – 7:00 p.m. Cardio X

Wednesday – 7:30 p.m. AB Ripper X

Saturday – 9:00 a.m. – Cardio X or Plyometric

Saturday – 10:00 a.m.  Stretch X

**

FRIDAY NIGHT FLICKS!

Come out to the WTF and hang out and watch a movie.  We will try and post the movie up on the calendar each week.

Friday – 6:00 p.m.

HELP WANTED (always, as CNY Triathlon and the Onondaga Cycling Club are volunteer organizations supported and made possible by you!)

Interested in volunteering to conduct a fitness class?  If you would like to teach a class of your own, let us know!  We are always looking for classes to add to the schedule over the winter months!

Email: wtf@cnytriathlon.org

VOLUNTEERS

If you are interested in being a co-leader for any of the sessions listed on the calendar let us know!  Co-leaders are there to serve as back-up if the leader isn’t able to make a session and/or share the session schedule.
Email: wtf@cnytriathlon.org

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It’s that time once again, time for the Annual OCC Banquet!  

The Banquet is scheduled for Friday, January 27, 2012 at the Doubletree Hotel off of Carrier Circle.  Social hour with a cash bar will be from 6:30-7:30 pm.  Buffet dinner will follow which includes:

Mandarin Orange and Almond Romaine Salad

Marinated Mushroom Salad

Chicken Marsala

Sliced London Broil

Spinach and Cheese Raviolis with a red pepper coulis

Red Roasted Potatoes, Fresh Vegetables, warm dinner rolls & butter 

An assortment of desserts will be available following dinner (yum!).  

Coffee (regular and decaf), tea and soda are also included.

The cost is $25.00 per person.

To make your reservation(s), please contact Nancy Lyon at nance@twcny.rr.com.  Please send your check (payable to OCC) to Nancy Lyon, c/o Onondaga Cycling Club, P. O. Box 6307, Syracuse, NY 13217.

RESERVATIONS MUST BE MADE NO LATER THAN MONDAY, JANUARY 23, 2012. 

Looking forward to seeing you there.  It is always a fun time.  Volunteer Awards will also be presented and don’t forget about the fabulous door prizes provided by our local bike shops!

~ Nancy

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Happy New Year Year to All !

The OCC Newsletter has arrived!  Click and download your digital copy today.   Additionally, all members will be receiving a hard copy in the mail in the next few days.

This issue has information about -

• the annual banquet / party (heavy on the party part);
• The slate of candidates for the new OCC board and how to VOTE;
• Membership renewal form, and;
• More !

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Commuting in CNY vs. NYC

Living in Brooklyn for the past 8 years, I had come to depend on my bike for getting everywhere and doing everything. I commuted to work, 5 miles each way, in all types of weather. I went to the supermarket on bike. I ran errands around Brooklyn and in Manhattan, all on bike. All you needed was a bike (my choice was a fixed gear), and a bag.

I own a car, don’t get me wrong, cars are very convenient, but not in Brooklyn. In the city, they need to be moved from one side of the street to the other once or twice a week for alternate side of the street parking (street cleaning). This is extremely inconvenient, because everyone is moving their car on the same day, so of course there’s no parking! And there are not many parking lots in the city, so to drive your car somewhere is very frustrating when you can’t park it anywhere. Hence, the use of the bicycle.

Life happens, and now I’m living up here in CNY. My fixed gear, hanging in the garage, has been replaced by a cyclocross bike. Fixed gears aren’t made for hills. Either was I when I first arrived here . I wasn’t even sure I would be able to commute by bike around here. But I have been happily surprised!!! My commute to work is 2 miles longer than it was in Brooklyn, and yet the amount of time it takes me is exactly the same! It’s amazing how much stopping at a light on every corner takes up your time. But here I just ride my bike, up hills, down hills, and barely any stopping at lights! Just pure riding!

My car gets used almost every day for something, but I’m hoping to replace those shorter errands with bike trips in the near future. There are parking lots and driveways here, so it’s harder to get on the bike when the car is truly more convenient (and faster). But biking helps you stay in shape too! It is such a great feeling to have biked to work, a feeling of accomplishment, a healthy, I did something good for myself feeling.

Yet, unlike in the city where there are always other people on bike, whether commuting or running errands, here I often feel as though I am the only one out there. It is absolutely beautiful up here! So how do we get more people to commute or run errands on bike? Is it the hilly terrain that stops them? Is it that we don’t want to be sweaty when we get to work? (I take baby wipe showers at work ) Is it the lack of bike lanes? Or the lack of places to lock your bikes? Is it the weather? I can’t wait to see what the winter brings!!! I see that most of the buses can take bikes, can we get people to bike to a bus and take a bus the rest of the way? Let’s get the conversation started!!!

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Dedicated bike commuter, Dan McCarthy, commutes regularly by bike in all four CNY seasons, even winter, from his home in Camillus to work at Syracuse University. Dan has been known to leave work at 5pm and ride to Baldwinsville for the OCC Tuesday Night Training Series, complete with backpack, then ride home at dark after bike racing for two hours, and after biking to and from work! He has done La Ruta de los Conquistadores more than ten times! This is a famous mountain bike race in Costa Rica from the Pacific to the Gulf of Mexico, traversing elevations above 10,000′. Dan is not your average biker.

OCC: Where and when did you start commuting? How many miles have you logged commuting by bike?

Dan: “I started bike commuting about 3 years ago, biking from Camillus Village to Syracuse University. It was when SU was ambitiously trying to be more sustainable. Some areas within the University created flexible, creative schedules for employees to reduce their commuting expenses. This included 4 day work weeks, work from home and incentives to car pool. Since I had been pretty much riding a bike 4 – 6 days a week for recreation, I decided to try riding my bike to work. I did not bother to buy a parking permit that summer, but figured I would end up buying on late fall/early winter. I have yet to buy one. I do track my total bike miles, but not specifically for commuting. My guess is I commute around 3-4K per year on a bike, so I probably commuted around 10k in the last 3 years.”

OCC: Why do it?

Dan: “I love being outside and I love to exercise. It is environmentally friendly. It saves me lots of money. I am wide awake and ready to work after bike commuting.”

OCC: What are the biggest challenges?

Dan: “The biggest challenge is the weather here in Syracuse. It is just very unpredictable and can vary throughout the day. The next challenge is the traffic, but coming from the Boston area, I do not find this too much of an issue. Most of the time I am leaving pretty early in the morning before the roads get congested. In the winter, I usually have two tail lights and two head lights as well as a reflective vest. It is pretty amazing how unaware and distracted some drivers are. You always have to assume that they do not see you.”

OCC: What is your worst commuting experience?

Dan: “My absolute worst experience was when I was leaving the office building one fall afternoon. While coasting down a hill, a car darted out in front of me and I ended up going over the hood, onto the pavement, then the grass. I was very fortunate and did not get any major injuries.”

OCC: How does your employer help your commuting?

Dan: “They are pretty flexible when I have bus/bike issues and show up late or need to leave early to catch a bus. They also allow me to bring my bike inside year round which helps. The cleaning ladies put down a big sheet of cardboard in the winter so all the dirt/salt and mess just falls on the cardboard, not the floor.”

OCC: How do you find and improve upon your routes?

Dan: “I have used Google maps, a bike GPS, and just explored on my way home to find better routes. Depending on the time you commute, it may be best to stay off roads with schools. They can draw lots of traffic.”

OCC: How do use the bus line?

Dan: “I am very fortunate and live pretty much right on the bus lines. I also can take two buses and get to my office building without any biking. All the city buses have bike racks so I always take a bike just in case the weather changes. It is not unusual for me to bike one way and bus the other. I believe there are many areas that have parking at bus stops, so driving part way, then either biking or taking the bus could be a good option for some.”

OCC: What are features of an ideal commuting bike?
Dan: “To be honest, any bike will work if you are commuting in nice weather and in the daylight. Some type of bag would be helpful to carry your clothes, but I have just been using a back pack. When commuting in rain or in the winter months, it is necessary to have lights, fenders and wider tires, especially if you are going to venture out in the snow.
I have an old cyclocross bike that I use in the winter months – the sand/salt put lots of wear and tear on the bike.”
OCC: What tools and parts do you typically carry on your commuting bike?

Dan: “I don’t carry too much, just enough to repair a flat, so, an extra tube, tire levers and CO2 cartridges. I live close enough to work that I have ridden home on flats more than once.”

OCC: Do you ride your bike in your work clothes, or change when you arrive? Do you have showers at work?
Dan: “I always wear biking clothes commuting and use the rest rooms to clean up a bit and change into my work clothes. It would be nice to have showers in the building, but it is not a necessity for me.”

OCC: How does one bike safely and comfortably in the rain?
Dan: “I just wear a rain jacket, maybe some knee warmers if it is a little cold. I tend to take the bus with my bike in tow if it is rainy pretty hard in the morning. I just have not looked into finding a way to ride in heavy rain in the morning, then have something dry and warm for the ride home. I don’t mind too much getting very cold and wet on the ride home.”

OCC: Please talk about appropriate dressing for the challenging CNY winter weather.
Dan: “For the winter, it is all about layers. When it gets below 20 degrees, it takes a while to get dressed. I purchased some pretty good winter bike boots (Lake), so booties are not necessary for the ride under 75 minutes. Below are all the clothes I wear in the winter, below 10 degrees F, I have pretty much everything on. As it gets warmer, less layers are required.
- heavy lycra bib pants
- cortex pants
-wool socks
- 4 or 5 layers on top including lycra, wool and wind breaker
- light finger gloves with either heavy lobster gloves or mittens
- hat and/or balaclaca
- ski googles (be careful, as this really limits visibility).”

OCC: What changes can you envision that would make bike commuting more feasible for the average worker-biker?
Dan: “It would be nice to have bike lanes on all the major roads getting in and out of the city. Some of the roads don’t even have a shoulder making it pretty much impossible to bike commute. Also, I get comments occasionally from people driving cars to “get on the sidewalk”. It would be nice to get some type of education to the mass public. Other cities even have gone to the extent of putting up traffic lights for the cyclist as well as rails to hold onto at intersections.”

Ed.: Recently, Dan McCarthy moved to Providence, RI. Syracuse may have lost its most prolific commuter! But his wisdom will reside here and hopefully we can all learn from his example.

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Presented by the Onondaga Cycling Club

Sunday, October 16th, 2011

Onondaga Lake Park (Long Branch), Liverpool, NY

in Memory of Jim Konski, founding President of the Onondaga Cycling Club

Registration:

• Pre-register at BikeReg.com
• Race Day Registration/sign-in opens at 9:30 am and continues until 30 minutes before start of race; Day-of registration add $10 late fee
• USA cycling license required; one-day licenses available at registration ($10)

Rules: All USA Cycling rules apply; mountain bikes with handle-bar ends removed are allowed

Course: Mix of gravel, grass, pavement, and a sandy hill

 USA Cycling license required for all races. One-day licenses available at registration

Course: Mix of gravel, grass, pavement, barriers and a sandy hill

Contact – Sue Faso at 315-708-3857 or syracusecx@gmail.com

Look at the drop down menu above under Races/Events for more details

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I do need to tell them roughly how many to expect, so please drop me a note by Wednesday at noon.

– Bill Goffe

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Announcing the OCC pre-Gran Fondo

Fun, Fun, Fun and practically Free

For more info see the

pre-Gran Fondo page

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