South Region Junior Development Days
Supported by The British Cycling South Region, we are delivering four development days for South Region Male and Female junior riders, as well as Youth A riders who will be Junior in 2020.
The Four Winter Training Session are a series of rider education days (over the course of the winter), aimed at arming south region riders with a head start on their rivals in 2020. Here is an overview of what we are looking to cover (some dates TBC). Attendance must be booked in advance and are subsidised by the British Cycling South. Cost per Junior will be £10 a day.
Day 1 (10th November 2019)
Navigating through the dark (Totton, Hampshire):
The first session will start with a supported 'group' road ride (~3 hours), around the New Forest. This will be followed by an afternoon workshop that will explore:
Day 2 (7th December 2019)
Strength & Conditioning & what’s the difference? (Chew Valley, Mendips, South Bristol)
The Second session will start with a supported 'group' road ride (~3 hours), around the Chew Valley Lake area, covering some of the route of the Junior Tour of the Mendips. This will be followed by an afternoon workshop that will explore:
Day 3 (19th January 2020)
Five tenants of efficiency (Purbeck Sports Centre, Wareham, nr Poole)
The Third day will start with a shorter supported group ride, then focus on looking at cycling efficiencies, and rider profiling. With five economy elements to think about, are you giving Watts away, while you are riding and racing? Are you training these elements? And what sort of rider are you?
Day 4 (2nd February 2019)
Planning the Attack - Race Strategy Workshop (Portsmouth Area)
The Fourth session will start with a supported 'group' road ride (~3 hours), then the afternoon session will focus on what you do with your power in a race and share hints and tips on effective race tactics. Using race footage and personal experiences, we will look at the ways riders fail & succeed, and why is it that those who win tend to keep doing so? The workshop will look at:
The Four Winter Training Session are a series of rider education days (over the course of the winter), aimed at arming south region riders with a head start on their rivals in 2020. Here is an overview of what we are looking to cover (some dates TBC). Attendance must be booked in advance and are subsidised by the British Cycling South. Cost per Junior will be £10 a day.
Day 1 (10th November 2019)
Navigating through the dark (Totton, Hampshire):
The first session will start with a supported 'group' road ride (~3 hours), around the New Forest. This will be followed by an afternoon workshop that will explore:
- How to keep motivated through the winter by helping riders develop methods to help maintain consistency and commitment through the darkest of days, and looking into barriers, pitfalls & hurdles that impact on consistent training.
- Your big picture & breaking that dream down into challenges and goals, and maybe, one day, a reality
- Finally, we will look at a modular way to start building your plan for 2020
Day 2 (7th December 2019)
Strength & Conditioning & what’s the difference? (Chew Valley, Mendips, South Bristol)
The Second session will start with a supported 'group' road ride (~3 hours), around the Chew Valley Lake area, covering some of the route of the Junior Tour of the Mendips. This will be followed by an afternoon workshop that will explore:
- Fun approach to developing fundamental movement skills
- What makes a good mobility and flexibility routine
- How to build strength on and off the bike
- The relationship between Force & Speed and how to make strength work count on the bike
- How to integrate these elements into your winter training
Day 3 (19th January 2020)
Five tenants of efficiency (Purbeck Sports Centre, Wareham, nr Poole)
The Third day will start with a shorter supported group ride, then focus on looking at cycling efficiencies, and rider profiling. With five economy elements to think about, are you giving Watts away, while you are riding and racing? Are you training these elements? And what sort of rider are you?
- Pedalling efficiency – square or circles?
- Bike position, and drag – understanding what aero means
- Importance of controlling your powers
- Peak power & Peak RPM assessment,
- Assessment of Anaerobic Capacity & Aerobic power
Day 4 (2nd February 2019)
Planning the Attack - Race Strategy Workshop (Portsmouth Area)
The Fourth session will start with a supported 'group' road ride (~3 hours), then the afternoon session will focus on what you do with your power in a race and share hints and tips on effective race tactics. Using race footage and personal experiences, we will look at the ways riders fail & succeed, and why is it that those who win tend to keep doing so? The workshop will look at:
- Developing effective race strategies
- Integrating race play elements into your annual plan