Training at Hillingdon (women only) Day 2
Kirtsy & Dorothy have been to the 2nd day as well.
Same Attachment
Training and racing notes
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John Leitch, coach tel: 01737 84 36 01 m: 079 63 377 249 |
Training and coaching sessions at Hillingdon cycle circuit for women riders:
* who compete in triathlons (and want to improve their cycling skills)
* who currently race (all categories of licence)
* who plan to race next year (and so wish to train well this winter)
* who planned to race this summer just gone (but somehow missed out
on making a start)
* juniors and * youth (U16 and U14)
session 1 - Sunday 6 November 2011
session 2 – Sunday 15 January 2012
Hillingdon is a car-free circuit, so there is no problem with on-coming traffic. It has a smooth tarmac surface and is about 0.9 of a mile round.
The Hillingdon circuit loop includes a straight (often into a headwind), a mild/gentle drag section (that goes on for 250m) and a short fast descent followed by a tight corner (one that you can pedal round and get an advantage over riders who lack the nerve to push forward and who opt to freewheel instead).
This is continuation of the thirteen previous sessions run over the past five winters by Power Pack Coaching/Surrey Cycle Racing League.
They all had a common purpose of looking to get you fit and ready for racing with a combination of individual bike handling skills, group riding and a couple of exercises (in effect mock racing) containing elements of “flat out” effort.
Typical example of what a coaching session might contain:
warm-up
laps with sprints (so comparable to a points race)
riding in through-and-off groups… the basics…getting closer to other riders’ wheels
three-lap race
15-20 min break
through-and-off…..this time in ability groups so riding at different speeds
skills…such as weaving through cones and cornering
two short races, each with different format…. one a handicap race
timetable: assemble at 12.15pm onwards
(to register and warm up)
on the track 1.00pm
finish 3.15pm – 3.45pm
So hopefully out there, if weather favourable, for a total of 2hr 30min…. or longer if the mid-session break gets extended…. though possibly trimmed back in the case of particularly bad weather.
There is a mid-session break, so please bring a snack/drink.
Hillingdon now boasts a cycle-specific clubhouse… it was opened to quite a fanfare a little over a year ago and it’s mega-posh.
Apart from the large room facing out onto the track that we use for the signing-on, there’s a corridor leading to all sorts of places, most importantly the toilets. Also a cafeteria-type kitchen with the option of boiling water for tea or coffee.
Bookings made in advance:
Price: £14 each session (or £22 for both) Places: 30
Bookings on the day:
Price: £22 each session
Please note:
Last year we had sufficient numbers to trigger a call for a second coach, so this time I’ve dived in and asked Bee Gregory to join us again… and she has agreed.
My hope is that interest remains sufficiently high for all the places to be taken in advance, which would result in the sessions becoming full…. so what I want to say is please don’t expect to turn up on the day and still find a place available….much safer to make a call beforehand for a last-minute up-date.
Contact: John Leitch, coach, Power Pack/Starter Pack
07963 377 249 or at home on 01737 84 36 01
directions….
for your overall bearings click onto….
and there in the white space is the cycle circuit.... look on the map again for the big green letters saying A312...and that empty area space is where you want to be... the access to it is down the white-coloured road over to the right-hand side.
it's called Springfield Road and
for a closer look go to:
and our entrance is immediately south of the green plot marked as Sports Ground (it’s a football pitch)
more directions on the website of the circuit itself:
http://www.hillingdoncyclecircuit.org.uk/Location.htm
and…….. for sat navigators the post code is: UB4 0LP
