Training and coaching sessions at Hillingdon cycle circuit for women riders:

* 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

* youth (U16 and U14)

and

* triathletes who want to improve their cycling skills

session 1 - Sunday 11 October 2009

session 2 - Sunday 22 November 2009

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 nine previous sessions run over the past three 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.

If you've not been to Hillingdon for a while, then the news is that the adjoining site has been developed by Goals, the operator who runs five-a-side football sessions on mini-pitches that are all wrapped up within high netting fences.

Cyclists can share in the Goals facilities which include changing rooms, toilets, showers and drinks…including strong alcohol (should you wish to go on a blinder).

The floors are slippery. You are advised to remove cycling shoes.

Bookings made in advance: Price: £12 each session (or £21 for both) Places: 30

Bookings on the day: Price: £22 Please note: Last year we had sufficient numbers to trigger a call for a second coach….so this time I've already asked Debbie Knott to join us again. I'm hoping that interest remains sufficiently high for places to be taken in advance, which would result in the sessions becoming full. Please don't expect to turn up and find a place available….much safer to make a call beforehand for a last minute up-date.

My email has changed: The old one that you might still have has been ended: it was john.leitch@rbi.co.uk…. so please delete that one and switch to the new one… see below

Contact: John Leitch, coach, Power Pack/Starter Pack
johnleitch65@googlemail.com 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)