Group Training Information

Monday:  Group Ride in Central Park

Meet-up, Instructions & Lesson:  6:45pm
Wheels Down: 7:00pm Sharp
Location:  Southwest corner of Central Park at Columbus Circle.

Ride Details:
Our Monday night rides are typically 15-20 miles, including a mix of drills, hills and intervals.  Workout varies each week; details are provided to club members via Training Peaks.  Pace groups are formed; all abilities are welcome.

What to bring:
Helmet (required), front and rear lights, a flat repair kit, money, ID, metrocard and phone.

What to wear:  
Come dressed and ready to ride in comfortable biking attire appropriate for the weather. (Empire cycling kit available for purchase at team uniform events)

Tuesday:  Core + 4 in Central Park

Meet-up Time:  6:45pm
Start Time: 7:00pm Sharp
Location:  Southwest corner of Central Park at Columbus Circle.

Workout Details:
  Core + 4 is a cardio/strength workout, which got its name due to its focus on “core strength” and approximately 4 miles of running during each session.  At 7pm, we’ll jog from Columbus Circle up to Sheeps Meadow (the grassy lawn right across from the Tavern on the Green parking lot).   Once at Sheeps Meadow, we will start with a few minutes of dynamic stretching & plyometrics to warm up.  The workout will vary each week.  The strength training will generally include a total body workout with an emphasis on building core strength, balance and mobility.  There will also be a cardio component designed to get your heart pumping, which may include a chat pace run, sprints, stairs, burpees, etc.  Modifications will be offered for atheltes of all abilities.

Bag Drop is available at The New York Running Company in the Time Warner Center.  Athletes are encouraged to bring a watch.

Once a month, Empire Ambassador and master Yogi Hess Kim will be leading a restorative Yoga for Triathletes session in place of our usual Core+4!  These sessions will typically take place the first Tuesday after a team race. Dates will be included on the club calendar in Training Peaks.

Thursday: Group Run in Central Park

Meet-up Time:  6:45pm
Start Time:
7pm Sharp
Location: Southwest corner of Central Park at Columbus Circle.

Run Details:
Our Thursday night run typically includes hills, speedwork or interval training.  Workout varies each week; details are provided to club members via Training Peaks.  Runs typically range from 3-6 miles.  Pace groups are formed; all abilities are welcome.

Bag Drop is available at The New York Running Company in the Time Warner Center.  Athletes are encouraged to bring a watch.

Saturday: Group Ride outside of NYC

When: Select Saturdays from April – October (See Schedule Below)
Meet-up Time:  7:45am
Start Time:  8am SHARP!

Where:  Meet at the Eleanor Roosevelt Statue on 72nd Street & Riverside Drive.

Route:  Head north along Riverside Drive.  Turn Right at 165th Street. Turn left at first stoplight onto Fort Washington Ave. Turn left at W 177th Street. Turn Right onto Cabrini Blvd.  We will re-group ONCE at the base of the GWB in NYC before crossing.  If necessary, we will make one additional 5-minute stop at Strictly Bicycles in Fort Lee.  Exact route & distance from this point will vary each week.

Distance: Our rides will begin at 25 miles at the start of the season, and build up to 65 miles by September. Athletes are welcome to join for part of the ride if you’re not up for the entire distance or wish to continue further.

What to Bring:  Helmet (required), Empire Tri Club team kit, food, water, ID, money, metrocard, and flat repair kit.

2019 Saturday Ride Schedule:  Below is a list of Ambassador-lead group rides.  Ambassadors will offer various options for athletes of different ability levels.  There will be an optional stop to refuel on the ride for athletes who wish.  Club members are encouraged to use the Google Group ( to coordinate group meet ups on other weekends.

Saturday April 13th 20-25 miles
Saturday April 20th 25-30 miles
Saturday May 4th 30-35 miles
Saturday May 11th 30-35 miles
Saturday June 8th** 30-40 miles
Saturday June 22nd 35-45 miles
SUNDAY  July 14th* 40-50 miles
Saturday  July 27th 45-55 miles
Saturday  August 10th 50-60 miles
Saturday  August 17th 55-65 miles
Saturday  September 7th 30-40 miles
Saturday  September 21st  30-40 miles

*Due to park availability, our third Open Water Swim Clinic is scheduled for Saturday, July 13th. Therefore, on this weekend only, our Ambassador lead group ride will take place on Sunday July 14th instead. 

Introductory Ride over the GWB / Brick Workout / Transition Clinic:
Every season, Empire Tri Club offers an introductory ride over the GWB, transition clinic & brick workout in place of our usual Saturday ride.  Club members and Beginner Program athletes are strongly encouraged to attend.  For new riders & beginner program athletes, we will guide you through the streets of NYC and over the GWB.  This is a no-drop, introduction to crossing the bridge, so if you don’t know the route don’t sweat it!  At Ross Dock, we will host a clinic showing you how to set up your transition area and answer all the questions you have to prepare for your upcoming race.  Ambassadors will then watch your gear as you complete a mini Brick Workout (bike/run combination workout).  For advanced athletes, we’ll head over the GWB without stops so you get to Ross Dock a little sooner.  We’ll host an advanced transition skills clinic, teaching you skills such as a shoeless mount/dismount, and offering time-saving tips to shave seconds off your time.  Ambassadors will then watch your gear as you complete a more challenging brick workout to get the practice that you need to be race-ready!

More Resources:

Saturday Riding Guidelines
Group Riding Etiquette