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freewheeler cyclo-cross training
Freewheeler cyclo-cross sessions are held on Tuesdays and Thursdays at 17:00 and Sunday mornings at 10:00 from mid-September until March.
registration
Registration, bike, helmet and clothing check is at 16:30/09:30.
Riders must sign in to the session, and coaches will check bikes for any obvious defects, make sure that riders have a helmet that fits, and that laces and trousers are secure and not likely to get trapped in the chain.
Cyclo-cross demands a combination of good bike handling, strength, endurance and confidence. The coaching sessions are designed to build these qualities to enable riders to successfully compete in the local league events.
The training sessions will normally go ahead regardless of the weather, and riders will need to bring clean dry clothes to change into at the end of the session.
warm up
The session normally starts with some fun warm up exercises involving running, jumping, bench steps etc. These are often done in mixed ability relay teams to add a bit of fun and competition.
skills practice
The first half of the morning will typically concentrate on building specific skills. Examples include
Starting: a fast start is important, riders are taught to consider what gear they need, how to position their pedals, and practise sprinting the length of the athletics field.
Balance and co-ordination: riders need to be able to ride at low speed through 'tricky' sections of the course and may practise using cones, ramps or the limbo pole, or practise 'slow' races.
Cornering: riders need to be able to corner at speed on rough ground and a course may be set out specifically to challenge this skill.
Mounting and dismounting: riders may practise different techniques in relay races or over a series of obstacles.
Climbing and descending: the session may use some of the harder gradients around the stadium grounds to help to develop technique and confidence. The skills gained include using brakes, body position and gear selection to maximise the traction of the bike to enable riders to ride up and down hills quickly and safely.
10 - 15 minute break
race practice
The later part of the session may involve a few races to enable riders to put all the skills into use. The races will usually be split up by approximate age groups and abilities, using different courses, duration or run on a handicap basis so that the younger, smaller riders get a head start.
