Race Training Clinics – Sessions 5 & 6

Good work out last night guys.  My legs ache this morning and I hope yours all do too!

Anyway, we’ve five sessions in the bag and five more to go.  To recap, so far we have covered:

  • Group riding technique
  • Paceline technique
  • Advanced Paceline technique with sprint efforts from threshold
  • 1 minute (hill) intervals
  • 20 second sprint intervals (Tabata) followed by lead out practice

For the five sessions to come the plan is to base the sessions around the following:

  • 4 minute intervals
  • 2 minute intervals (break simulation)
  • Threshold session – time trial training
  • 10 second intervals (sprint training part 2)
  • Descending intervals — that’s descending in intensity not going downhill 🙂

As there were several requests last night to do another hill interval session, we’ll do the 4minute intervals in the hills next week.  These are your sessions though so if you want to cover something else either next week or in future please let me know.

As far as assignments, check out the following:

  • Positioning http://www.cyclingtipsblog.com/2011/03/positioning-yourself-in-the-peloton/
  • Review your cycling parameters (in rider audit given out before session 1).  Review your riding log for the last few weeks. How many hours did you spend working your weakest parameters?  Think about your goals, will what you have done in training over the last few weeks bring you to your goals?  If not, what can you do to refocus your training on your goals in the coming weeks? 
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Race Training – Session 5

As requested we will be covering sprinting this week.  The outline session plan will be as follows:

6:30 Meet/Briefing
2 Warm up laps
10x20sec intervals in groups of 2
Regroup
Sprint lead out training in groups of 4
Warm down lap

Pre clinic assignments are sprinting and sprint related:

See you Wednesday

Race training session 4 tonight

Great riding tonight everyone! If you came last week and this week you are probably seeing a theme emerging – interval type sessions are going to be the way from now on, come embrace the pain!

As I said at the start of the session, we’re going to have a rider of the week award, to reward hard work and effort. The first prize for week 2 goes to Dante (I’ll give you your prize next time I see you Dante). Week 3 went to Cycad Man, week 4 goes to Rob, good work guys! I’ll bring your prize next week Rob.

Back to 6:30pm start next week.

Race Training – Sessions 3&4

First of all, great riding last night everyone! Threshold sessions like at the end of last night are never going to be easy, and when you spice it up with some short higher intensity efforts as well like we did it’s a recipe for a special kind of pain — I hope you enjoyed it!

Anyway, a few quick points on last night before we move onto session 4:

  • When coming through, make sure you do it smoothly to bring the rider behind you along close behind you.  If they can’t keep your pace because you have accelerated, you will be left on the front pulling the pace for longer than necessary, plus it disrupts the rhythm of the working line.
  • Likewise when you pull off the working line, make sure you do so at the right time – too early and you will cause disruption to the slower line, too late and you will have created a gap between your back wheel and the next rider in the slower line and you will have pulled longer than necessary.
  • The two lines should aim to be as close together as possible – handlebar width apart, if you pull off too far over this causes a big gap to form and disrupts the efficiency of the paceline.
  • On these harder sessions, if you feel you are struggling, please sit on the back of the group and try to get your breath back – tell riders into the line in front of you, in a race you may need to adopt this strategy if you are feeling tired as you may get a second wind.  Listen to your body and sit on before it is too late.

So on to session 4.  We will start at 6pm for session 4 due to the PAA club meeting being the same night.

Hopefully we can utilise the smaller climbing circuit to do climbing intervals and cornering practice.  We’ll meet at the usual place for briefing and after a warm up switch onto the new circuit.  After one lap at tempo pace to familiarize ourselves with the circuit we’ll start the higher intensity part of the session.  Climbs will be run off at interval pace, then we’ll roll slowly to catch our breath and regroup, then take the descent which has a good 180 bend on it to practice cornering, then we can get into a paceline back to the start of the climb.  Then back up the climb and repeat.

Assignments ahead of next weeks session are as follows:

Avoid training mistakes:  http://www.cyclingweekly.co.uk/healthandfitness/541663/cw-s-guide-to-avoiding-training-mistakes.html

Mistakes when pulling turns: http://cyclingtips.com.au/2009/06/mistakes-when-pulling-turns/

See you next week!

PAA Race Training Clinics – Session 3

Hi everyone

Firstly, it’s a good job there is no session this week as I’ve been really ill with the flu. Fortunately I’ve got a bit of time to recover now in time for our next session on January 8th.  The pre-session 3 assignments are as follows:
    • There are plenty of articles and videos on cornering on the web, but this is one I particularly like as it covers virtually all the important points.  http://cyclingtips.com.au/2009/10/cornering-tips/.  One thing I think they missed is when you are going fast it helps to point your inside knee where in the direction you want to go.  It doesn’t need to be as extreme as you see racing motorbikes do – Robbie McEwen demonstrates this well below too.·        A cornering masterclass with Robbie McEwen:  http://cyclingtips.com.au/2013/12/the-bike-lane-a-mcewen-masterclass/(start at 8:51 into the video for the cornering stuff)
    • If you can over the holiday period, try a cross training session – weights, pilates, yoga or something that may be beneficial to your riding – cycling may be good exercise but doing it to a high level with no other exercise can cause problems so it’s important to diversify once in a while, and no beer drinking does not count as cross training Cesar!
    • Also, I received a few audits where riders were quite vague in their perceived strengths and weaknesses and their goals for 2014, so I recommend you take another look your rider audit and at your goals for 2014.   Ask yourself:

o   Are my goals SMART?
o   Are my goals aligned with my abilities?
o   What do I need to do to try and make those goals a reality? 

    • Take time over the holiday period to really think about what you want from the season ahead.  Bike racing is hard physically and mentally, its expensive and requires a high degree of commitment.  It is important therefore to know what you want to achieve out of it – why do something so demanding otherwise?  I was going to send this link out next time, but if you have time to really consider your goals for the season now this will help:  http://velonews.competitor.com/2013/10/training-center/setting-goals-finding-your-perfect-process_306088.  Write down your plan and then try and work to it through 2014.  I know Tommy is setting up a meeting for the 4/5 team soon to start to target some early races, this will help everyone on the team as well as you, and you never know, there may be team mates out there willing to help you achieve your goals!
Session 3 will be a recap on session 1 & 2 plus some stuff on cornering.  As it will be the new year, the sessions will now start getting harder – hopefully you’ll be picking up your training to match! Hopefully I’ll be well enough to keep up with you all then too! 
I’ll send out a more detailed session plan nearer the time.  Of course, if you have any questions please feel free to drop me a line.
Happy Holidays!