Budding mechanics need your unloved wheel/s

As well as becoming more skilled and able riders several of our young members are revealing increasing knowledge and skill in cycle mechanics. We occasionally get donated old bike frames of good quality but needing a full rebuild, an expensive option if completed by visiting the shops. However with a bit of beg and borrow we have seen some bikes being put together for little money. One member, Adam, has almost completed a rebuild of a bike where the frame was donated to the club. However he is short of just a couple of bits.

Adam needs a rear wheel and says “It just needs to be 8/9/10 speed and be able to take a normal cassette. Also it would be great if it had a tyre on it but that’s not essential.”

If you have a wheel collecting dust then please send an email to anthony@ppycc.org.uk and we can arrange for Adam and the wheel to meet. A photo of the build so far is shown below. A careful eye will spot the missing part that Adam needs. [Clue: look towards the rear of the bike].

Results of Triathlon Transition Research

Earlier in the Autumn members helped ex-member, and daughter of our coach Rex,  Charlotte Matthews with her A Level EPQ Coursework which was looking at transitions in triathlon.

Charlotte writes:

“Thank you for sending out the survey on triathlons a little while ago, it certainly help increase responses. The video following the survey results has now been made and posted on youtube. If you wish to see the final outcome, the link will take you to the video; I would really appreciate if you were able to send this out to the athletes via email if any are interested in giving it a watch.”

Interval session 3 for Saturday 18th November [and also sessions until February]

In a topsy turvey world, last week saw the cycle track closed to cycling for a running event. So come prepared to ride on the road if the track isn’t available tomorrow.

Tomorrow’s session

Warm up: Group warm up 8 laps, odd laps gentle, even laps put the pressure on so that you are breathing a little deeply by the end of the lap. Repeat until 8 laps have been completed. Lasts 10 minutes.

Main session: 6 x 5 minute efforts with a 2 minute rest. For the efforts pedal at 90 x 110 rpm cadence so that you are well on top of your gear. You need to maintain an effort where after the first 3 minutes you no longer wish to hold a conversation. To communicate with other riders you should not wish to say more than a quick word. For the rests freewheel and then pedal gently in a low effort. You will be aiming to ride faster than for last week’s session as the efforts are shorter but the key is to work hard and maintain your effort. 42 minutes.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 57 minutes

 

 

To keep those that wish to stay on top of their fitness during the winter in training miles we are running interval sessions from 10.00 to 11.00 on Saturday mornings. The track is not booked, their are no session fees and there may be other people using the track. So come prepared for whatever the weather and whoever the company with your road bike.

Winter sessions traditionally focus on recovering from an intense summer and building up slowly to the next season. Thus we start long and gentle in our efforts [though not very gentle, this is interval training after all] and progress to shorter and more intense.

We will run a four week programme which we will repeat three times and then change to focusing on speed as February arrives [weather permitting], with the aim of being race fit for the start of the omnium track season in late April.

Tomorrow’s session

This is last week’s session as riders made up their own session and so this has not been attempted.

NB. Remember to concentrate and ride safely, other people are allowed to use the track and the gates will not be locked. There will be a coach to advise on timings but it is not a coached sessions.

Week 1

Warm up: 10 minutes in a middle to low gear,  pedalling with high cadence. Small ring, middle of your cassette, perhaps 39 x 17 or 19. As the warm up progresses avoid changing gear but pedals fast. This can result in good pedalling technique and be quite taxing.

Main session: 4 x 10 minute efforts with a 2 minute rest. For the efforts pedal at 90 x 110 rpm cadence so that you are well on top of your gear. You need to maintain an effort where after the first 4 minutes you no longer wish to hold a conversation. To communicate with other riders you should not wish to say more than a quick word. For the rests freewheel and then pedal gently in a low effort.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 63 minutes

 

Week 2

Warm up: Group warm up 8 laps, odd laps gentle, even laps put the pressure on so that you are breathing a little deeply by the end of the lap. Repeat until 8 laps have been completed. Lasts 10 minutes.

Main session: 6 x 5 minute efforts with a 2 minute rest. For the efforts pedal at 90 x 110 rpm cadence so that you are well on top of your gear. You need to maintain an effort where after the first 3 minutes you no longer wish to hold a conversation. To communicate with other riders you should not wish to say more than a quick word. For the rests freewheel and then pedal gently in a low effort. You will be aiming to ride faster than for last week’s session as the efforts are shorter but the key is to work hard and maintain your effort. 42 minutes.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 57 minutes

Week 3

Warm up:  8 laps, with 4 laps steady, 2 laps increase the speed, 2 laps fast. Lasts 10 minutes.

Main session: Pyramid. 5 minutes, 4 minutes 3 minutes, 2 minutes, 1 minute each with a 1 minute break between. After the 1 minute effort pedal gently for 5 minutes then go back up the pyramid from 1 minute to 5 minutes with the same rests.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 58 minutes

Week 4

Warm up: 10 minutes in a middle to low gear,  pedalling with high cadence. Small ring, middle of your cassette, perhaps 39 x 17 or 19. As the warm up progresses avoid changing gear but pedals fast. This can result in good pedalling technique and be quite taxing. 10 minutes.

Main session: 2 and 1 minute intervals. Ride 2 minutes hard, take 1 minute rest, repeat 4 times. Ride 1 minute hard, take 1 minute rest; repeat 4 times. Repeat the set twice but reverse the 1 and 2 minutes interval order for the second set so that you finish with the 2 minute intervals. Take a 5 minute rest between the two sets. 43 minutes.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 58 minutes

Interval session 2 for Saturday 11th November [and also sessions until February]

To keep those that wish to stay on top of their fitness during the winter in training miles we are running interval sessions from 10.00 to 11.00 on Saturday mornings. The track is not booked, their are no session fees and there may be other people using the track. So come prepared for whatever the weather and whoever the company with your road bike.

Winter sessions traditionally focus on recovering from an intense summer and building up slowly to the next season. Thus we start long and gentle in our efforts [though not very gentle, this is interval training after all] and progress to shorter and more intense.

We will run a four week programme which we will repeat three times and then change to focusing on speed as February arrives [weather permitting], with the aim of being race fit for the start of the omnium track season in late April.

Tomorrow’s session

This is last week’s session as riders made up their own session and so this has not been attempted.

NB. Remember to concentrate and ride safely, other people are allowed to use the track and the gates will not be locked. There will be a coach to advise on timings but it is not a coached sessions.

Week 1

Warm up: 10 minutes in a middle to low gear,  pedalling with high cadence. Small ring, middle of your cassette, perhaps 39 x 17 or 19. As the warm up progresses avoid changing gear but pedals fast. This can result in good pedalling technique and be quite taxing.

Main session: 4 x 10 minute efforts with a 2 minute rest. For the efforts pedal at 90 x 110 rpm cadence so that you are well on top of your gear. You need to maintain an effort where after the first 4 minutes you no longer wish to hold a conversation. To communicate with other riders you should not wish to say more than a quick word. For the rests freewheel and then pedal gently in a low effort.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 63 minutes

 

Week 2

Warm up: Group warm up 8 laps, odd laps gentle, even laps put the pressure on so that you are breathing a little deeply by the end of the lap. Repeat until 8 laps have been completed. Lasts 10 minutes.

Main session: 6 x 5 minute efforts with a 2 minute rest. For the efforts pedal at 90 x 110 rpm cadence so that you are well on top of your gear. You need to maintain an effort where after the first 3 minutes you no longer wish to hold a conversation. To communicate with other riders you should not wish to say more than a quick word. For the rests freewheel and then pedal gently in a low effort. You will be aiming to ride faster than for last week’s session as the efforts are shorter but the key is to work hard and maintain your effort. 42 minutes.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 57 minutes

Week 3

Warm up:  8 laps, with 4 laps steady, 2 laps increase the speed, 2 laps fast. Lasts 10 minutes.

Main session: Pyramid. 5 minutes, 4 minutes 3 minutes, 2 minutes, 1 minute each with a 1 minute break between. After the 1 minute effort pedal gently for 5 minutes then go back up the pyramid from 1 minute to 5 minutes with the same rests.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 58 minutes

Week 4

Warm up: 10 minutes in a middle to low gear,  pedalling with high cadence. Small ring, middle of your cassette, perhaps 39 x 17 or 19. As the warm up progresses avoid changing gear but pedals fast. This can result in good pedalling technique and be quite taxing. 10 minutes.

Main session: 2 and 1 minute intervals. Ride 2 minutes hard, take 1 minute rest, repeat 4 times. Ride 1 minute hard, take 1 minute rest; repeat 4 times. Repeat the set twice but reverse the 1 and 2 minutes interval order for the second set so that you finish with the 2 minute intervals. Take a 5 minute rest between the two sets. 43 minutes.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 58 minutes

News from past-member Felix English for current members of PPYCC part 4

This is the fourth of our blog posts from Felix English where we find Felix starting out as a professional coach, in addition to his competitive career, and where he finds a flight flies by when thinking and writing about the past and how it potentially connects with the futures of the PPYCC community.

It maybe that receiving personalised coaching is of interest to older PPYCC riders, especially as club coaches cannot easily commit to this type of activity. Certainly, it would be exciting for me to be involved with coaching a member of the club where I started my career and thereby continuing the cycle of rider development. If you are interested in a personalised coaching programme and working with me then please contact me via email at FelixEnglishCoaching@gmail.com and we can discuss whether or not, I could be of assistance to your racing.

Although I regularly come back to Sussex I spend most of my time training on the island of Majorca where there is perfect dry, sunny roads for training and a velodrome for more specific track work.  Thus, a coaching programme would usually start with a phone call to chat to you about your goals, to determine where you believe you need to improve and then workout what time you have available to train during each week. I also like to pass on advice about skill and knowledge elements of racing, things such as; race preparation, race tactics, basic nutrition and if applicable light core/gym work. The biggest thing I like to stress with the riders I work with is, that regular contact/feedback is what I believe really helps build a good rider-coach relationship and is needed to accurately analyse how the training is working. Anyway, I’ll stop rambling on as I am being asked to put my laptop away and put my seatbelt on ready for landing in Berlin! A few days to relax now before I roll up for the omnium on Friday morning.

Thanks

Felix English

Felix can be seen racing in the latest round of the Track World Cup which is on Eurosport [Sunday 5th November, repeated Monday and Tuesday].

News from past-member Felix English for current members of PPYCC part 3

The third of 4 blog posts from past-member of PPYCC and current member of TrackProject.ie team member Felix English ……

 

More recently, due to the racing experience and the learning that I have enjoyed, I have come full circle and started coaching a small number of riders. I plan soon to take study for my coaching qualifications, just as the Coaches at PPYCC have done. The riders I coach vary widely in terms of ability and goals but in all cases I have to learn who they are, what makes them tick and help them to organise their training, apply appropriate activities and motivate them to help ensure success in their endeavours. The investment in time spent in supporting these athletes, and the time needed for my own training and racing, means I have to keep the number of athletes I work with relatively small. Finding the right people to work with is key to their success and the coach’s own satisfaction in supporting athlete achievement.

 

Coaching is important for any successful athlete however, when it comes to youth cycling my own experience tells me that if you enjoy your racing and listen to the advice given to you by coaches down at Preston Park this can sometimes be more than enough. Though riders that are a little older and looking forward to the junior ranks down the line might well want to employ the use of a coach. When I started riding at a national senior level, I had paid coaching which offered me a tailored training plan set on a weekly basis that was based around my life schedule.

Saturday’s first interval session starts from 10.00 to 11.00

To keep those that wish to stay on top of their fitness during the winter in training miles we have our first interval session tomorrow. The track is not booked, their are no session fees and there may be other people using the track. So come prepared for whatever the weather and whoever the company with your road bike.

Winter sessions traditionally focus on recovering from an intense summer and building up slowly to the next season. Thus we start long and gentle in our efforts [though not very gentle, this is interval training after all] and progress to shorter and more intense.

Tomorrow’s session

NB. Remember to concentrate and ride safely, other people are allowed to use the track and the gates will not be locked. There will be a coach to advise on timings but it is not a coached sessions.

Warm up: 10 minutes in a middle to low gear,  pedalling with high cadence. Small ring, middle of your cassette, perhaps 39 x 17 or 19. As the warm up progresses avoid changing gear but pedals fast. This can result in good pedalling technique and be quite taxing.

Main session: 4 x 10 minute efforts with a 2 minute rest. For the efforts pedal at 90 x 110 rpm cadence so that you are well on top of your gear. You need to maintain an effort where after the first 4 minutes you no longer wish to hold a conversation. To communicate with other riders you should not wish to say more than a quick word. For the rests freewheel and then pedal gently in a low effort.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 63 minutes