by Paul H » Fri Dec 12, 2014 9:41 pm
This is from the Surrey League Facebook page. Seems pretty comprehensive
A number of you have asked what the syllabus is for the two 4ths training sessions you will have to attend to be allowed to ride Surrey League events from now on. Below is an outline of the areas that will be covered, although this is fluid as the group dynamic/weather conditions etc often
dictates the session content/timings.
Circuit session
General: Adopting solid-core, aerodynamic racing positions,
correct positions for various race scenarios. Pedalling technique
and cadence drills. Group riding awareness, communication,
bunch etiquette rights and wrongs.
Group riding skills: (Basic) Maintaining a position in a bunch,
changing position in a bunch, moving from front to back in a
bunch etc. Positioning for attacks, breaks, final lap sprints.
Safely switching lines when responding to developing race
scenarios.
Cornering: Line choice, gear selection, entry and exit speed,
body position on the bike, eye-line. Optimum line and enforced
change of line due to other riders.
Group riding skills: (Advanced) Working efficiently in smaller
groups, breaks, chases etc. TTTs and T & Os, pace lines/
chaingangs – close wheel-to-wheel riding.
Sprinting: Good technique, holding a line etc. Sprint training
drills to take away and practice.
Strength vs Speed: Significance of high cadence vs low, hard
gears. Rights and wrongs for circuit/road racing. Practical drills
and how to improve.
Warm ups: Importance of and what is appropriate warm up
protocol for short/long races/TTs etc. The ODP’s World Class
warm up completed and explained at start of session.
Coach-led races: We finish the circuit element with ‘mock’
races scenarios to practice the coaching points from the
session and discuss race scenarios and tactics
Classroom session
If conditions allow we’ll be doing video analysis of certain
elements during the session and start by reviewing some
footage here. Followed by a presentation on training and
preparing for racing, covering components of fitness and
principals of conditioning. This gives the riders a very clear idea
of WHAT and HOW to train to enhance their racing.
Finally a Q & A that covers any issues riders bring up regarding
local events, BC licenses, points structures etc etc