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

 

News from past-member Felix English for current members of PPYCC part 2

Continuing our blog from Felix English

“Things seem to progress quite quickly from that moment, with the club lending me one of their red hire bikes for year I headed to my first National Track Championships in Newport. I didn’t really have too much of an idea of what I was doing but again, thanks to PPYCC I’d been able to ride the velodrome a few times previous and eventually ended up leaving my first Nationals with a bronze medal. Now it’s 12 years later but it really doesn’t feel like it. I’ve been lucky enough to travel the world and get paid to do it because I’m occasionally fast on a bike. After temporarily leaving road racing behind I am now purely focussed on winning a medal (or medals!) at the 2020 Tokyo Olympics in the omnium and madison. It’s going to be a tough next 2.5 years, with I’m sure plenty of ups and down but I’m confident that the hard work I and my team mates are putting in behind the scenes really sets us apart from a lot of our competition. In my spare time off the bike I have also set up my own track cycling team -TrackProject.ie. Another thank you is due to PPYCC here, as last year you were kind enough to donate money raised at the club AGM. As the team was only founded at back end of 2016, the money raised was extremely appreciated and allowed us to travel to an international UCI track meet in the Czech Republic in September. This event was the final omnium race of the year that carried UCI points and we eventually finished 3rd, those points are what guaranteed me a spot in the omnium this winter in the UCI World Cups. Without that race, I wouldn’t have made the cut – so an extra big thank you from my end! This will no doubt have a direct impact on my Olympic qualification as I’ll now be able to ride the omnium at the UCI World Track Championships in Holland in March.”

News from past-member Felix English for current members of PPYCC part 1

Many of you will know of our past-member Felix English who continues his adventure as a professional bike rider in his team TrackProject.ie which he shares with fellow team mate Mark Downey. Felix has written to us to share some of his thoughts about his journey in cycle sport and to tell us about his plans for the future. We will share his story over the next few days. The first edition Felix sent on his 25th birthday whilst aboard a flight.

“I am currently sat on my flight from Mallorca to Berlin for the UEC European Elite Track Championships. It’s been an intense few months of training with little time for rest – a normal week consisting of around 20 hours training on the road, 5 hours training on the track, 4 hours in the gym and with the odd Wattbike session thrown in for good measure. However, as long and tough as it can sometimes seem I know it’s all worth it. I grew up in a small village just outside of Lewes but was fortunate enough to be introduced to PPYCC when I was 13 years old. I was told to go down and check out the Wednesday track league and after doing so, knew it was something I wanted to be a part of. I started off racing on my Dad’s old 1970’s steel road bike with toe-straps and football boots with the studs removed. Not the flashiest setup but it was enough for me to fall in love with the sport. Once the league was over, I started attending the Saturday morning sessions run by Anthony and was fortunate enough to have made great friends and learnt a lot.”

Volunteer Rota for cross race 29th October 2017

Hi, below is the final volunteer list we will publish for tomorrow’s cross race, if you are not on it we can still accommodate your support just turn up and ask where you are most needed. Race times are also below.

A reminder is that the clocks go back tonight and so the 07.30 start will feel like an 08.30 start; we are winning before we have even started!

PPYCC Happy Valley Cross Race volunteer rota

Sunday 29th October 2017

Role Times Volunteer name Volunteer name Volunteer name
Promoter All day Anthony Rogers
Course designer All day Alan Newman
Setting up 07.30 to 10.00 Nigel Box Andy Hemens Ollie Philips [a.m. only]
Setting up 07.30 to 10.00 Joe Bishop [Day pass] Mark Bishop [Day pass] Neil Costello [to 10.00]
Setting up 07.30 to 10.00 Ed Raynard Archie Raynard Tobias Bunyan [from 09.00]
Setting up 07.30 to 10.00 Sarah Phelps Mark Emsley Katherine Langley
Setting down 15.00 – 16.30 Paul Goodwill
Setting down 15.00 – 16.30
Setting down 15.00 – 16.30 Rahul FT
Marshalling 1 10.00 – 12.00 Rahul FT Lloyd Costello Lukas Nerurkar
Marshalling 1 10.00 – 12.00 Dave Hicks Dylan Hicks Richard Nerurkar [from 10.00]
Marshalling 2 11.30 – 15.15 Paul Goodwill Lloyd Costello Rahul FT
Marshalling 2 11.30 – 15.15 Tom PM [from 12.00] Dylan Hicks Richard Nerurkar
Marshalling 2 11.30 – 15.15 Archie Raynard Lukas Nerurkar Freddie Newman
Marshalling 2 11.30 – 15.15 Mark Bishop Joe Bishop
Recording laps 1 10.00 – 12.00 Justina Pughe-Morgan Anthony Rogers
Recording laps 2 11.45 – 15.15 Justina Pughe-Morgan Rob Kovacs [from 12.00]
Signing on 09.00 to 14.00 Kim FT Helen Clark
Prize allocation 10.00 to 15.00 Kim FT
Catering All day Charlie Booth Graeme Wicks [to 12.30] Isabella Beattie from 12.30 Matilda Wicks [to 12.30] Oscar Clark from 12.30
First Aid 09.30 – 15.00 Anthony Rogers Alex Beyfus Mark Emsley

 

 

START TIMES

10:00     UNDER 10 BOYS & Girls

10:20     UNDER 12 BOYS & Girls

10:50     YOUTH A & B BOYS & Girls

11:50     VET40 & Junior MEN

13:05     Vet40, Vet50, Senior, JUNIOR WOMEN & VET50 MEN

14:15   SENIOR MEN

Current volunteer list and times for our cross race at Happy Valley this Sunday 29th October

We would welcome further volunteers on Sunday. Allocated roles and gaps can be seen below with race times at the foot of the page.

PPYCC Happy Valley Cross Race volunteer rota

Sunday 29th October 2017

Role Times Volunteer name Volunteer name Volunteer name
Promoter All day Anthony Rogers
Course designer All day Alan Newman
Setting up 07.30 to 10.00 Nigel Box Andy Hemens Ollie Philips [a.m. only]
Setting up 07.30 to 10.00 Joe Bishop [Day pass] Mark Bishop [Day pass] Neil Costello [to 10.00]
Setting up 07.30 to 10.00 Ed Raynard Archie Raynard Tobias Bunyan
Setting up 07.30 to 10.00
Setting down 15.00 – 16.30
Setting down 15.00 – 16.30
Setting down 15.00 – 16.30 Rahul FT
Marshalling 1 10.00 – 12.00
Marshalling 1 10.00 – 12.00 Dave Hicks Dylan Hicks Richard Nerurkar
Marshalling 2 11.30 – 15.15
Marshalling 2 11.30 – 15.15
Marshalling 2 11.30 – 15.15
Marshalling 2 11.30 – 15.15 Justina Pughe-Morgan
Recording laps 1 10.00 – 12.00 Justina Pughe-Morgan Rob Kovacs
Recording laps 2 11.45 – 15.15 Kim FT Helen Clark
Signing on 09.00 to 14.00 Kim FT
Prize allocation 10.00 to 15.00 Charlie Booth Graeme Wicks [to 12.30] Isabella Beattie from 12.30 Matilda Wicks [to 12.30] Oscar Clark from 12.30
Catering All day Anthony Rogers Alex Beyfus Kim FT
First Aid 09.30 – 15.00

 

 

START TIMES

10:00     UNDER 10 BOYS & Girls

10:20     UNDER 12 BOYS & Girls

10:50     YOUTH A & B BOYS & Girls

11:50     VET40 & Junior MEN

13:05     Vet40, Vet50, Senior, JUNIOR WOMEN & VET50 MEN

14:15   SENIOR MEN