Surrey League Power Pack Autumn Training (Men)

[Andrew G]

Surrey League Power Pack Autumn Training.

John is a top bloke and a mine of useful information. I attended a series of his training sessions a couple of years ago and can recommend them highly. Good fun, and a nice bunch of people. The year I went the first session was pretty much just a lot of through and off as there were a number of riders who had little or no group riding experience, that said it was hard through and off round a Surrey League circuit so still kept you on your toes. The various exercises that you do will also give you a lot of different options that you can do yourself away from these sessions and mix in with your riding.
[quote]contractjournal. com

Training and racing notes

John Leitch, coach

m: 079 63 37 72 49

john.leitch@ rbi.co.uk

Power Pack - autumn training dates

a.. You are invited to join a series of three training sessions this side of Christmas.
b.. They are for male 3rd Cat and 4th Cat riders


Dates:

session 1: Saturday 8 November 11.00am Brockham

session 2: Saturday 29 November 11.00am Brockham

session 3: Saturday 20 December 11.00am Brockham

programme details:

session 1:

We will be working on the strong and repetitive efforts that are needed in a race situation

... be it to make an attack yourself and quickly create distance from the rest of the pack.

..or equally to respond to another rider's counter-attack so you are back in there if a small break forms and successfully gets a gap.

We'll use a long draggy road to stage a 5-min big effort.

This will be split into five 1-min repetitions/ intervals: 25sec full-on followed by 35sec of recovery. This then repeated for a total of five times.

That done, we'll use a small 2-mile circuit containing the steep side up to the Fox Revived pub..this time its four repetitions. ..flat-out up the hill with recovery in-between (including a short stop each time for de-briefing) .

The hill is on a road used in one of the Surrey League circuits and it's where successful breaks are often made.

session 2:

Using a small, flat, 2-mile circuit around Leigh, this is to test the effort and technique needed to counter your big rival in a race.

Imagine this: You are in a situation where, despite your best efforts, he has out-manoeuvred you and is positioned right behind you, so out of your view.

You know he will inevitably attack and sure enough he does.

So as soon as he arrives alongside you (in view) it's all go:

- your reaction times has to be honed down

- you have to know what gear you can turn as you have to jump after him and get back onto his wheel.

We'll ride in small groups with riders taking different roles each lap.

session 3:

Back to Norwood Hill for a second time (and again using the steep side) doing repetitions of the same climb only this time the accent is on the use of the flat road at the top (where we turn left onto 400m of flat road).

Today you get up the hill and then put in a further big effort.

..to escape while the bunch eases and recovers (often the case in real life)..

..or you imagine that you were dropped on the hill and now you need to put in a big effort to get you back into contact with the peloton before they ride away and it's race over.

Good visualisation will play a key part.

Timing: Brockham

sign on: 10.30am-10.45am for 11.00 start

Please note:

Redhill CC have dived in big time on the 'good practice' front.

Led by an initiative by Allan Hopkins, they are making a major push to set up a serious winter training for their racing riders.

A result of all this is that they have been allocated 10 of the 15 places on offer.

Please make contact if you want to book one of the remaining five spots.

Cost:

£5 for payment in advance or

£15 for payment on the day (only possible if places still remain)

John Leitch