Saturday 18th Nov : PPYCC AGM and Awards

Less than a week to go until the PPYCC AGM and prize giving! This will be held at 3.00pm on Saturday 18th November at Knoyle Hall, Knoyle Road, Brighton.

We will be celebrating another successful year at the club, and awarding riders for their racing and motivation throughout the year.

We will also have:

RAFFLE, with great cycling prizes

BIKE JUMBLE

FUN CYCLING QUIZ WITH PRIZES

CAKE! – any cake donations for the evening would be very gratefully received, many thanks!

CLUB KIT FOR SALE

Don’t forget your purses for those must have purchases on the night!

We look forward to seeing you all there!

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

PPYCC AGM is coming up!

Just a quick reminder to all our riders and parents that the PPYCC AGM and prize-giving is on Saturday 18th November 2017, from 3.00pm at Knoyle Hall.

It would be great to see as many of you there that are able to make it, we have a fun afternoon planned, with a lots of prizes including Club Championship medals and special Club awards!

Also bike jumble, cakes and cycling quiz with prizes to look forward to!

We look forward to seeing you there!

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

 

Winter Training and Racing

As the PPYCC coached sessions have now finished for the 2017 season we thought it would useful to highlight winter training and racing opportunities to help riders build on the great improvements they’ve all made this season.

Just get out and ride !

There are a few straight forward options that don’t require travelling hours or investing in expensive indoor training equipment. The most obvious of these is to just get out and have fun riding with friends and family anywhere and anytime you can. If the rider is too young to ride on the open roads there are lots of tracks, trails and bike paths. Whilst we’re no longer coaching the Preston Park track remains open for public riding throughout the winter and provides a safe (roller skaters and scooters permitting !) venue to continue riding ready for next season.

For riders 12 years and older PPYCC have previously organised Sunday club rides of 2-3 hours length starting from the track in November. We’re currently assessing the demand for the club rides and will post more details shortly.

Turbo charge your training

Indoor ‘turbo’ training is a very effective alternative to road riding when the weather is wet or cold. For those thinking about purchasing an indoor trainer there are lots of options out there in Brightons bike shops as well as second hand deals to be had on eBay. Tacx, Elite and Cyclops are three of the more popular brands and there are lots of good cheap models available if you hunt around. We’d suggest going into your local bike shop for advice or looking online at the many cycling websites have undertaken reviews to help you select a model. If the rider has a small bike with 650c, 24″, 20″ wheels check before you purchase that the trainer can be adjusted to fit the smaller wheel sizes. Riding on a trainer can get very hot and boring. So make sure you have a drinks bottle to hand and preferably a small fan or open door/window to keep you cool. To keep the training interesting there are lots of free training videos on YouTube. Global Cycling Network (GCN) in particular has some excellent training videos for sessions 20 minutes to 1 hour long. Having a computer or heart rate monitor isn’t necessary but is useful when following a training video and helps to track your progress during the winter.

The next level of indoor training uses online training systems such as Zwift or Sufferfest where the training session runs from a computer or tablet which connects to a ‘smart’ Bluetooth or ANT+ wireless turbo trainer. The connection between the computer and trainer not only allows the display onscreen of how you’re performing, tracking your session but also can control the resistance on the trainer when going up and downhill making the session even more realistic.

The main advantages of indoor training are that it’s safe when the weather isn’t good, you can ride a specific training sessions in a very controlled way e.g. intervals , and they are a very effective way of training as there’s no free wheeling, slowing down for traffic or stopping at junctions. A 45 minute session on a trainer is easily worth an hour of training time on the road.

Organised Training Sessions

In terms of organised training over the winter track, road and cyclocross club cluster sessions are available across the winter.

Whilst PPYCC are not running coached sessions at Preston Park across the winter for the outer ring riders we will be setting weekly endurance based sessions for riders to undertake themselves at the track. We’d suggest riders meet at 10am each Saturday morning so that you can undertake with other club riders. However, as these are effectively stand alone sessions they could be undertaken at anytime. These are not PPYCC club sessions and will not be supervised. Riders will need to support attending these sessions themselves in terms of bringing pumps, bikes checks etc and ride in the track at their own risk as the track will be open to the public.

Track cluster sessions are hosted monthly at Lee Valley velodrome on Sunday mornings. They start early at 8am and last 3 hours with groups rotating for time on the track. Dates for these sessions are on the British Cycling South East Regional page and also on our calendar.

http://www.bc-regions.co.uk/southeast/

Entry is in advance via British Cycling website. These are excellent sessions aimed at improving riders skills and count towards indoor track accreditation allowing you to race at London Track League. These sessions are for riders over 10 years old and if you don’t have your own track bike these are available to hire but smaller sizes are limited so you’d need to check with British Cycling or the velodrome in advance to check what’s available.

For riders moving to u14s next season and older British Cycling run circuit cluster sessions every Tuesday evening 7:30 to 9:00pm at Cyclopark. Sign-on is 7pm entry on the day £5. These sessions are already attended regularly by 4-5 PPYCC riders and focus on endurance training and race skills. If you do want to attend it’s better to join sooner rather than later as the demands increase during the winter.

More locally, if you have a mountain bike or cyclocross bike VC Jubilee/Brighton Excelsior run an excellent cyclocross training session on Tuesday evenings at Waterhall fields until February. £2 for a 90 minute coached session starting 6:30pm. These sessions are aimed at riders U10 and older and great for improving your off road skills and building fitness.

Winter Racing

For those of you who are interested in racing during the winter there are lots of options. Traditionally winter is the season of indoor track and cyclocross racing.

There are a small number of circuit races during the winter and the next of these is at Redbridge circuit on 9th December, entry is online via the British Cycling website. In the new year there are winter race series at both Redbridge and Hillingdon for u10s and older categories and once these dates are available we’ll update the club calendar but entry will be online via British Cycling website.

Cyclocross season is already in full swing and it’s been great to see many of our riders in the London Cyclocross League races. These races take place most Sundays anywhere from Sussex across to the Kent border. The races are for u10s and above. The dates and venues for these races are on the London Cyclocross website.

http://www.londonxleague.co.uk/

Indoor track racing is held at two regional venues – Calshot and Lee Valley velodromes.

The London Youth Track League is now established as a highly competitive regional racing series. The race evenings are held every other Thursday from now until the end of January. Riders need to join the league in advance and enter races online via British Cycling. Places for these races are in high demand and you need to enter quickly when the races become available for entry. Age categories are for U12s and older but you must be indoor track accredited to race. The best way to obtain accreditation and increase experience before racing the league is to attend the track cluster sessions and if possible race some of the Calshot winter league.

http://www.lytl.co.uk/

The Calshot winter track league is held every Sunday afternoon from now until end of January. The racing here is competitive but rider numbers are lower and it’s not as intense as London Youth Track League. These are great races to gain experience and develop racing skills. For these sessions you do need to have your own bike but unlike the London Youth Track League you do not need to be accredited. However, to race you must already have outdoor and some indoor track experience gained in previous years at our Calshot training sessions or at the track cluster sessions. Each week there are different races for each age group and typically riders get 5 races in a session.

http://www.southbc.org.uk/wordpress/calshot-cycle-racing-league/

We hope this helps provide options to keep you training and motivated to continue with your riding this winter. We hope to see as many of you as possible at the AGM and Annual Awards on the afternoon 18th November, further details will shortly be published. To those of you who can’t make the AGM well done for your efforts to improve your cycling skills and performances this year and we look forward to seeing you all for the next coached session on the first Saturday of March 2018.

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.”