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Welwyn Wheelers Road Bikes on Track (RBOT)
Welwyn Wheelers RBOT 2018/19
The Road Bikes on Track (RBOT) Sessions will start on Wednesday 19th September 2018 and will run throughout the autumn and winter into spring 2019, the final date dependant on track racing requirements. The sessions will run between 7pm and 9pm.
The price is Adults £5 for members and £7 for non-members, Juniors and Youth riders £4 for members and £5 for non-members.
This is a session open to riders in the adult and junior age categories. Youth A riders wishing to attend should speak with the coaches to ascertain if they have the skills and fitness to undertake these sessions. Youth B riders will be by invitation only.
Richard Maynard and Ben Smith are the coaches who run these sessions. Both have British Cycling Level 2 Road & Time Trial Qualifications and are both currently working towards their Level 3 qualification.
Numbers are limited by insurance, to 30 if two coaches are present and 16 if only one is able to run the session. Therefore Welwyn Wheelers members will be given preferential sign on up to 6.45pm after which the list will be opened up to non-members.
Each session is planned with an overall aim of developing group and race skills as well overall fitness. To this end all riders are expected to be ready to ride at 6.55pm at which time there will be a safety briefing followed by a dynamic 20 minute warm up. It is imperative that riders attend from the very beginning of the session and anyone attending late may be refused entry.
The overall plan for these sessions is aimed at Category 3 adults but is open to all riders who feel they can cope with the demands of the evening. The start of the season sees steady mile building, group work and occasional peak heart rate exercises. After Christmas this will be built upon by concentrating on high heart rate activities based on the group skills learnt earlier.
Richard Maynard
The Road Bikes on Track (RBOT) Sessions will start on Wednesday 19th September 2018 and will run throughout the autumn and winter into spring 2019, the final date dependant on track racing requirements. The sessions will run between 7pm and 9pm.
The price is Adults £5 for members and £7 for non-members, Juniors and Youth riders £4 for members and £5 for non-members.
This is a session open to riders in the adult and junior age categories. Youth A riders wishing to attend should speak with the coaches to ascertain if they have the skills and fitness to undertake these sessions. Youth B riders will be by invitation only.
Richard Maynard and Ben Smith are the coaches who run these sessions. Both have British Cycling Level 2 Road & Time Trial Qualifications and are both currently working towards their Level 3 qualification.
Numbers are limited by insurance, to 30 if two coaches are present and 16 if only one is able to run the session. Therefore Welwyn Wheelers members will be given preferential sign on up to 6.45pm after which the list will be opened up to non-members.
Each session is planned with an overall aim of developing group and race skills as well overall fitness. To this end all riders are expected to be ready to ride at 6.55pm at which time there will be a safety briefing followed by a dynamic 20 minute warm up. It is imperative that riders attend from the very beginning of the session and anyone attending late may be refused entry.
The overall plan for these sessions is aimed at Category 3 adults but is open to all riders who feel they can cope with the demands of the evening. The start of the season sees steady mile building, group work and occasional peak heart rate exercises. After Christmas this will be built upon by concentrating on high heart rate activities based on the group skills learnt earlier.
Richard Maynard
Comments
This was brilliant last year, great for keeping winter fitness up, everyone should come along it's completely inclusive
I'm seeing this as my one top end session a week, unless I do some cx
Last night we did:
- Warm-up
- Chain gang
- Bottle-catching
- 'Trains and stations'
- 'Washing-machine'
- Warm down
7-9pm. £7. Driving over? Remember you might need to pay for parking. Get a ticket from the machine regardless. Need to change? Use the leisure centre changing rooms.
All activities give you confidence in group riding at speed and teach you racing etiquette and nous.
There might be some crit race training next week. Though everything is a bit TBC and partly dependent on numbers on the day (there were 28 riders last night).
Be prepared to be turned away if numbers exceed limits. Get there in good time.
While I'm here: if anyone fancies a winter crit, I think a few CCA are looking at the Lee Valley one 17th Nov.
And if you are on a club run on Sunday: me, Steve J and Dave W are racing on the Great Barford course, finishing here just outside the village around 11.15-11.30am if you fancy a look.
The Interclub Hill Climb isn't too far away either at Sharpenhoe on Sunday, to cheer on CCA. Starting 10.30am. A great one to watch.
Get there early to avoid missing the cut if they go over 30 riders. I think that might have happened to Taff tonight. 7-9pm. £7. I get there around 6.30pm, sign-in and just noodle around the running track to keep warm til it starts.
Tonight was a simple session: 25 min chaingang. Riding close together/stacking up and down. Strength training sprints.
It's very cold on the track and sure to get colder. Bring warm kit.