STS Week 0 – Central Park Laps - Recap
Saturday, April 10, 2021 - Recap
Figure out your ride speed…
24 Miles
Saturday, April 10, 2021
The goal of "STS 0" is for people to know their ride speed. Knowing your ride speed is important as you participate in club rides throughout the year. You'll avoid problems and have the best experience if you go on rides that don't exceed your ride speed.
The STS 0 ride involves timing yourself as you go around Central Park FOUR times. Each lap is ~6 miles, so the ride will be ~24 miles in total. However, "ride speed" is your speed on the flats, and there are hills in Central Park. So you might think that someone who takes 2 hours to go the 24 miles would be a 12 mph rider, but they're actually a 13-14 mph rider since time is added to compensate for the hills.
We defer to the NYCC's timings for this ride as they've been doing these rides for a very long time. Here's their breakdown of times for each speed:
22 mph = 1h 10m or less
21 mph = 1h 10m to 1h 13m
20 mph = 1h 13m to 1h 16m
19 mph = 1h 16m to 1h 20m
18 mph = 1h 20m to 1h 25m
17 mph = 1h 25m to 1h 30m
16 mph = 1h 30m to 1h 38m
15 mph = 1h 38m to 1h 48m
14 mph = 1h 48m to 2h 00m
13 mph = 2h 00m to 2h 14m
12 mph = 2h 14m to 2h 30m
11 mph = 2h 30m to 2h 50m
It's important to do all four laps since "ride speed" is the speed you can maintain over a long distance, not the speed at which you can sprint. Also, if you're not used to going longer distances, 24 miles is long enough to make you realize that you may not have prepared for the ride properly (e.g. you didn't bring enough food and fluids to make it the full 24 miles). It's much better to learn that lesson in the safety of Central Park than it is in the middle of New Jersey!
If you can't make the scheduled time for the ride, it's a good idea to do the ride on your own at a time that suits your schedule.
If it's easier to get to Prospect Park, you can test your speed there as well. Do SEVEN laps around Prospect Park and then refer to the following table to determine your speed:
22 mph = 1h 5m or less
21 mph = 1h 5m to 1h 10m
20 mph = 1h 10m to 1h 15m
19 mph = 1h 15m to 1h 20m
18 mph = 1h 20m to 1h 25m
17 mph = 1h 25m to 1h 30m
16 mph = 1h 30m to 1h 35m
15 mph = 1h 35m to 1h 40m
14 mph = 1h 40m to 1h 47m
13 mph = 1h 47m to 1h 55m
12 mph = 1h 55m to 2h 5m
There are no better or worse ride speeds – just different capabilities and styles of riding, which is why STS has rides geared towards so many different groups.
If you find that long rides don't suit you (yet), you may want to consider our "Intro To Road Cycling" series that will help you build the skills you need to be a more confident cyclist.
Ride Details
| Series | Included with Spring Training Series 2021 |
| Distance | 24 Miles |
| Start Location | Sent to registered members |
| Date | Saturday, April 10, 2021 |
| Meet Time | Sent to registered members |
| Start Time | Sent to registered members |
| Level | All Levels |
| Speed | All Speeds |
| Ride Organizer | OutCycling |
Riders
Jay H.
Gregory T.
Andrew S.
Rob S.
Peter E.
Jonathan S.
Heather H.
Tony M.
A D
Axel D.
David G.
Thomas N.
Samuel L.
Christopher M.
Joshua W.
Philip J.
Eric B.
Chris G.
Daniel T.
Dan W.
Ted H.
J D
Jouda D.
M S
Michael S.
Nicholas R.
Anuj G.
Miguel O.
David P.
Craig S.
David D.
Glenna G.
Stephen F.
L R
Leo R.
Felipe O.
M L
Matthew L.
Irak C.
Chris M.
M N
Mark N.
A C
Andrew C.
Alex B.
Martin G.
Richard B.
Claudio G.
M G
Mauricio G.
Nora M.
C H
Charlie H.
David B.
L G
Lisa G.
Catherine W.
Katharine R.
D F
Daniel J F.
RIDES AND EVENTS CALENDAR
WED
28
FEB
THU
07
MAR
MON
18
MAR
THU
04
APR
SAT
06
APR
SAT
06
APR
THU
11
APR
SAT
13
APR
SUN
14
APR
SUN
14
APR
SAT
20
APR
SUN
21
APR
SUN
21
APR
SAT
27
APR
SAT
04
MAY
SAT
04
MAY
SUN
05
MAY
TUE
07
MAY
WED
08
MAY
SAT
11
MAY
SAT
18
MAY
SAT
18
MAY
SAT
18
MAY
SUN
19
MAY
SUN
26
MAY
THU
30
MAY
SAT
01
JUN
SAT
01
JUN
SAT
01
JUN
SUN
02
JUN
THU
06
JUN
SUN
09
JUN
SAT
15
JUN
SUN
23
JUN
THU
27
JUN
FRI
28
JUN
SUN
30
JUN
SUN
07
JUL
TUE
09
JUL
TUE
16
JUL
TUE
23
JUL
TUE
30
JUL
FRI
02
AUG
SAT
03
AUG
TUE
06
AUG
TUE
13
AUG
TUE
13
AUG
TUE
20
AUG
THU
22
AUG
TUE
27
AUG
SUN
01
SEP
THU
05
SEP
SUN
08
SEP
SUN
15
SEP
SAT
21
SEP
TUE
01
OCT
FRI
04
OCT
SUN
06
OCT
SAT
12
OCT
SUN
13
OCT
SAT
19
OCT
SUN
20
OCT
SAT
26
OCT
SAT
26
OCT
SUN
27
OCT
SAT
02
NOV
SAT
09
NOV
SAT
09
NOV
SAT
16
NOV
SUN
24
NOV
SAT
07
DEC
SUN
08
DEC
SAT
08
MAR
SAT
15
MAR
WED
19
MAR
SAT
22
MAR
SAT
22
MAR
SAT
29
MAR
WED
02
APR
THU
03
APR
SAT
05
APR
SUN
06
APR
SUN
13
APR
SUN
13
APR
TUE
15
APR
TUE
15
APR
SAT
19
APR
SUN
20
APR
TUE
22
APR
SAT
26
APR
SUN
27
APR
TUE
29
APR
WED
30
APR
SAT
03
MAY
SUN
04
MAY
TUE
06
MAY
WED
07
MAY
SAT
10
MAY
SAT
17
MAY
SAT
17
MAY
SAT
31
MAY
SAT
21
JUN
WED
09
JUL
THU
18
SEP
RIDE LEVEL KEY
A - Speed Freak - Fast paceline ride
B - Steady Eddy - Moderately paced ride
C - Easy Rider - Gentle paced ride
The 'Ride Speed' indicates the target cruising speed on flat roads.
Comments:
A C
Andrew C.
March 2, 2021
Hi there - I'm a (brand) new member to outcycling. Are there any requirements needed before doing this ride on 4/10? Thanks, Andrew
Jay H.
March 2, 2021
Andrew - There are no requirements. The ride is designed as a safe way for you to test your limits if you're new to road cycling (and as an objective test to let more experienced riders know where they stand compared to other years). The first time I tried to do it I couldn't complete the 4 laps because after three laps I needed sugar & fluids. It's much better to discover that sort of thing in Central Park, close to subways than out in the middle of New Jersey. A bottle of fluids plus a small snack or two would be a good thing to bring with you.
Peter E.
March 2, 2021
I'll also add that you just need a bike in good working order and a helmet (required for all OutCycling rides). There will be an online meet-and-greet/ride briefing shortly before the ride. You will get an email with the Zoom invite as we get closer to the date. Looking forward to meeting you!
P A
Peter A.
March 26, 2021
Are the 4 laps non-stop (no breaks)? Peter
Jay H.
March 26, 2021
Yes Peter - the idea is to push you a bit - so include any time taken for breaks in your overall time. Water bottles that you can drink from while moving are a good idea. But you may want to stop very briefly every lap or lap and a half to have a small bite to eat. A sugary liquid in your water bottle could work too. But generally you'll be faster if you just pace yourself rather than sprint and stop, sprint and stop.
Irak C.
April 5, 2021
Hello all,
Thank you for the snack tips, I didn't even think about it. I'm new as well, pretty nervous/excited about this Saturday, I've never done this distance before in one shot.
Excited to join and hopefully meet you all.
Catherine W.
April 9, 2021
I just signed up today. Looking foward to meeting you all tomorrow. Do you have suggestions for small snacks ? I have GU from being a runner-does that work? Thank you!
Jay H.
April 9, 2021
Catherine - a two part answer for your question (but realize, I have no clue what "GU" is - so I'm ignoring that bit since I don't know how to address it).
1) Given that you'll be timing yourself (including stops), and it's just 24 miles, I recommend a sugary beverage instead of snacks. (I do diluted peach juice with added salt - for tomorrow I'll use more juice to make it more sugary.) Sticking with just fluids will reduce your time stopped.
2) In terms of what to take on other rides - Clif bars, Kind bars, mixed nuts, and trail mix are popular choices. But it really depends on your body and your preferences. I find I have to injest both sugar and salt. Nicolas' nutrition seminar next week can answer a lot of those questions. He's organizing brunch tomorrow, so you can also quiz him then as well.
Philip J.
April 9, 2021
Part of the fun of doing longer rides is learning what works for you. I've seen people do well with just about every kind of pocket food (baked potato, banana, half a muffin … GU gels work too. I like things I can eat a little at a time ... and something salty (or Nuun) on warmer days. The thing to avoid is empty pockets. Look forward to riding with you!
Paul R.
April 9, 2021
I'm fond of PB&J sandwiches, but they can get a bit messy if not packed carefully ;-)
Irak C.
April 10, 2021
Hey all!
Sorry I couldn't ride with you all. I had to start at 8:30a from 90th St, last minute change with today's personal plans. I did see you all around and was great, can't wait until next time to actually meet you all.
It took me 2 hours and 4 minutes a total of 24.2 miles
Question or comment about this ride? Ask here.
Sign In To CommentRide Reviews
Daniel T.
What a great ride. Thanks to everyone who put so much effort into this.
David B.
Thank you Jay and Peter for help motivate me to get rolling again. The ride and brunch was a fun morning. I look forward to joining a few rides in the near future.