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freewheelers track training
Freewheeler track sessions are held on Tuesdays at 17:00 and Sunday mornings at 10:00 from March until mid-September. There is also a Thursday session for the 'Gold' group on fixed-wheel track bikes.
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.
On track ready to go at 17:00/10:00, ten minute break after 50-60 minutes.
warm up
Each session will typically start with 10 - 20 laps to warm up. The laps will start at a steady pace but continue to build in speed towards the final laps as muscles are warmed up.
The aim of the warm-up is threefold:
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to get blood flowing to muscles;
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to help build up endurance to give riders confidence and strength for longer races; and
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to develop skills of bunch riding at speed.
On cold or wet days the warm up may be replaced by running games and exercises etc to get muscles moving while waiting for the condition of the track to improve.
Where there is a large group or very mixed ability, younger and novice riders will be taken round the inside of the track in a separate small group at lower speeds, with a short warm up followed by some skills exercises.
developing skills and technique
The coaching session usually works on developing racing skills such as close bunch riding, weaving through a column of moving riders, developing sprinting skills, working on standing start technique, appropriate gear selection, team working and alternating the lead rider (bit and bit).
The skills are developed either in 'race' conditions (often as a relay or pursuit event using mixed ability teams) or as exercises on the track at controlled speed / effort. Younger riders are given exercises appropriate to their level of skill / bike control which may from time to time differ from those undertaken by older riders.
During some exercises it is essential that those not taking part remain clear of the track to ensure safety of themselves and other riders, cross the track safely and enter and leave by the gate.
When weather conditions are suitable, one lap time trials help riders to monitor their improvement and also help to feed into the handicapping process for Friday Night Track League events.
The skills part of the training also gives coaches a better opportunity to observe position on the bike, gear selection and cadence, choice of clothing etc, and give individual riders appropriate advice and feedback. This is normally done on an informal basis during the course of the session.
Riders can progress through the three stages of our Podium programme. During March/April riders will be helped to achieve accreditation to race at the Friday Night Track League.
Cool down period
Approximately ten minutes is allowed at the end of the morning to enable riders to cool down by lapping the track at a steady pace. Riders are encouraged to drink plenty of water during the breaks and after the training to ensure that they do not become dehydrated, which can happen even in cold weather due to the intensity of the exercise.
