Tomorrow’s interval training, 30th December

Tomorrow’s session is week 4 in the block of interval training. This week sees the final week of this block, which has been repeated twice. Next week it’s a New year and a new block!

Coaches will be available to assist with timings etc. All welcome, meet at the track at 10am.

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 training tomorrow morning at the track-23rd December

Tomorrow morning is week 3 of our first block of interval sessions and it’s a pyramid session where interval length decreases with each interval but the intensity increases until we reach the peak. We then go back down the pyramid where interval intensity decreases but the interval length increases. Meet at the track at 10.00am, all welcome!

NB. Remember to concentrate and ride safely, other people are allowed to use the track and the gates will not be locked. Coaches will be available tomorrow to assist with timings, but this is not a coached session.

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

Team PPYCC Race at Lee Valley Velodrome

7 PPYCC members were racing at Lee Valley Velodrome on Thursday evening.

Team PPYCC

Tom Pughe-Morgan, Josh Ballinger
Rahul Fortesque, Jacob James
Josh Gollicker, Luke Goodwill
Dylan Hicks

This was a specials race evening and the events included kierin, Team persuit, Team sprint, 200m sprint, points race

It was a great evening racing with PPYCC riders taking several 1st and 2nd places

 

 

Jacob James

Josh Golliker

Dylan Hicks

Josh Ballinger

Luke Goodwill Racing in the Kierin

Last minute PPYCC Christmas presents?!

Stewie Martin, (PPYCC’s kit Santa!) will be visiting Brighton tomorrow to deliver kit orders. If you have any last minute orders you would like delivered tomorrow in time for Christmas, please contact Stewie this evening by email: stewartmartin123@btinternet.com
As the kit comes directly from Santini in Italy, some of the prices have risen slightly, because of the £/€ exchange rate:
Everyday Jersey £25
Everyday Bibshorts £35
Sleek Jersey £55
Sleek Bibshorts £70
Skinsuit £95
Winter Jacket £70
Bibtights £65
We also have a limited number of hand-knitted winter PPYCC bobble hats for £10.00:
 Please contact Kim on 07833351822, for collection in Brighton any time before Christmas day if you would like to purchase one of these, excellent stocking fillers!

 

Tickets to see Warhorse at the Brighton Centre

We have received a message from someone that knows the club who 
wishes to sell on their Warhorse tickets and we thought this may be 
of interest to members.

"We are on your email alias as our son used to race in the Southern Region and we visited Preston Park numerous time.  We wondering if you have a bulletin board for items for sale as we purchased two tickets for the performance of Warhorse at the Brighton Centre on 14:30 on 
26th January 2018 for Max's grandparents who live locally only for 
them to go and book a holiday for the two weeks the show is on!  
Being theatre tickets we can't return them so need to find someone 
who would like them.  The show is excellent, we saw it in London and would thoroughly recommend it.

The seats are central in Row D of the stalls and have a face value of £52.50 + £6.05 booking fee although we would be happy to accept 
less!

Seeing as your membership is mainly located in the right catchment I wonder if you could pass the details on!

Many thanks

Steve
Contact: sreed99@hotmail.com

Interval training tomorrow morning at the Velodrome

This week will be session 2 in the rolling 4 week interval training programme for the winter months. Meet at the track for a 10.00am start, all welcome!

NB. Remember to concentrate and ride safely, other people are allowed to use the track and the gates will not be locked. Coaches will be available tomorrow to assist with timings, but this is not a coached 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

Ladder needed to rescue bike

You may recall the request for the donation of a front wheel to help Adam complete his bike build project. We are pleased to report that the donation of a front wheel from our Omnium Promoter, Paul Wilson, allowed the completion of the project. Unfortunately a strong wind blew the completed bike into a tree and we now need to borrow a ladder to retrieve it.

 

Tomorrow: Interval training AND PPYCC Bobble Hats!!

Tomorrow’s interval session plan returns to Session1 of the rolling winter training plan. As for previous sessions, the track is not booked, there 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.

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. Tomorrow there will not be a club coach to supervise the sessions, although senior club riders will be there to support timings during the session.

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

Also tomorrow, just in time for the winter chill, the new, hand knitted, PPYCC BOBBLE HATS will be available to buy before and after the interval session. Availability is limited so be first in line with £10.00 to ensure you will be wearing the PPYCC colours whilst keeping warm this winter! .

These hats have been expertly knitted by Aidan Beattie’s Grandmother, a very big thank you for her time and skill! All proceeds go to supporting PPYCC.

Getting geared up for 2018 !

Although the end of the coached club sessions was only 6 weeks ago we’re already looking forward to the 2018 season. It’s been great to see many of our riders have been competing in Regional and National Cyclocross races across the age groups as well as the track at Calshot and a strong presence at the London Youth Track League. As well as racing many of the riders as joining the club cluster sessions, VC Jubilee Cyclocross, Lee Valley Track and Cyclopark road circuit amd not to mention our own interval training sessions at the track 10-11 am Saturdays.

Whatever your age and ability setting goals for next year is a great motivator : improving key skills, moving up to outer ring, distance challenge PB, taking part in your first sportive or race, placing well in Regional and National series races.

Clearly still of time to get training for next year but just doing some training – either indoors on the turbo, with family and friends. It doesn’t all need to be cycling specific cross training works well too : swimming, running, football, hockey , and whatever other sports you enjoy really helps getting ready for next season.

I’ll be updating the Club Calendar with 2018 events shortly but the main source as always is the Events finder on the British Cycling website.

If you are interested in racing this winter there are still plenty of events coming up and dates for series in 2018 are being added all the time the BC website. In the meantime here are some series and events for 2018 that we’re already aware of :

London Cyclocross League – check website for remaining dates

London Youth Track League – every other Thursday evening – check website for details, indoor accreditation required

Calshot Winter Track League – every Sunday afternoon, check website for details.

Essex go-ride winter series at Redbridge – novice circuit race series : 07/01/18, 04/02/18, 18/03/18

LVYCC winter series at Redbridge : 20/01/18, 24/02/18,

Hillingdon Winter Series – normally start early January dates to be confirmed

March Hare Spring Classic: 24/03/18

Regional Omniums Group 6 – 15/04//18 (Portsmouth) , 21/04/18 (Reading),13/05/18 (Preston Park) & 19/05/18 (Bournemouth)

SCRL Preston Park: mid-April 2018 onwards Wednesday evenings

Scarborough National series: 07-08/07/18

Assen – 30/07-04/08/18 – entries 9am, 5th February. Note almost all categories fill within an hour so be ready at 8:55 to enter your details !

North West Tour: 25-27/08/18

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].