NEWSLETTER - NOVEMBER 2011
New members
We welcome Jacob Kench, James Nutt, Andy Moyes, Rob Hilton, Matt Twynham, Richard James, Jack Batkin, Stephen Mitchell, Sam Elliot, Max Lewis-Clarke, Richard Parr, Jonathan Durnin, Andy Batkin, Neil Doherty, Richard Griffiths and Simon Grandidge.
Early season training in Majorca?
Steve Alden and Linda Yarnold have a training week booked for March 24th to the 31st in Majorca, staying at the Hotel Club Polentia Resort, which is 2.5 Km from Alcudia and 4 Km. from Port. de Pollensa.
The trip is open to any club members who might be interested.
Steve and Linda are happy to co-ordinate hotel accommodation, transfers, possible bike hire and supply route maps.
A Cautionary note for Christmas
Given the forthcoming festive season, might I remind all members of the Club of the implications of Section 30(1) of the Road Traffic Act 1988.
It is an offence for a person to ride a bicycle, tricycle or cycle having four or more wheels on a road (including bridleways, footpaths or footways forming part of the road) or other public place while being unfit through drink.. 'Unfit to ride' means being under the influence of drink to such an extent to be incapable of having proper control. A police constable may arrest a cyclist to prevent him or her from causing physical injury to themselves or to others. Maximum penalty is a Fine of £1,000.
Of course none of this applies to any member of the Club and is purely a matter of idle curiosity.
Mind how you go.
Lanterne Rouge.
The Steve Boat show
As I explained in my e mail on the subject, Steve has been studying for the Association of British Cycling Coaches award and as part of his assessment he had to give a presentation on training for time trials. I was gratified by the response of club members to my call for support for Steve. He played to a packed house and gave us many valuable insights into how to prepare for next season.
So inspired was I by his talk that it brought out in me talents in Information Technology previously beyond my wildest dreams. Just look at this graph, a multicoloured extravaganza, which formed the basis of his talk.
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Workload
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Volume – Frequency & time
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Intensity
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Prep. Base 1 Base 2 Base 3 Build 1 Build 2 Build 3 Peak Race Trans-
4 weeks 4 weeks 4 weeks 3 weeks 3 weeks 3 weeks 2 weeks 3 weeks ition
Time Trial Periodisation Chart
You can start your preparation whenever you like. Most time triallists would start the preparation phase in November, but don’t despair if you’ve not started yet. Start today – it will just mean that you will peak a month later. Steve described the preparation phase as ‘training to train’ – might include circuit training, weight training, even running, along with some easy cycling, with an emphasis on volume rather than intensity.
Base training begins after about 4 weeks. Both volume and intensity increase over the next 12 weeks so that by the end of it you will be fit enough to train at race intensity.
Steve made the point that in the Build phase the training would be more effective if you split the training session into perhaps 6 burst of 3 minutes each at race pace or above, with a few minutes break between, rather than battle along trying to go straight into trying to go at race pace for a 30minute burst, because you just won’t be able to do it.
In the peak period, volume of training is cut but intensity is very high, but make sure that you’re rested between sessions.
Note that the race period lasts only 3 weeks – which doesn’t mean that you’ll only be fit to race for 3 weeks in the year but you should arrange your training programme so that you are at your fittest for the races that you most want to do well in. Intensity of training during this period is just as high as in the peak period but volume cut still further.
Steve explained that this season, having followed the above pattern, took a short rest/transition period after which he went back to a short build period, and then on to a second peak . This worked very well for him.
Clearly an outline such as this probably poses more questions than it answers. If you’re going to race seriously, you’ll need to think carefully about what you want to achieve next year, how much time you’ve got to train and the nature of the training you need to do. This is where advice from experienced riders comes in – Steve, Trevor Wise and I are qualified coaches but there are lots more riders who are very well informed regarding training – Dean Barnett, Phil Rayner, Matt Plews and Ian Waterfield to name but four. There are also plenty of coaching books around and internet forums which provide lots of useful ideas.
Time trial courses 2012
The committee has spent much time over the past couple of years discussing club time trial courses, trying to balance the understandable wish for relatively fast courses with the even more understandable wish for courses which are perceived as safe for all club members to race on, especially the ever growing number of young riders coming through from Whizz Kids. The committee has taken the view that, in the interests of safety, we should avoid busy main roads as far as possible. The A508 from Kelmarsh to Great Oxendon used for the April series is usually busy and has sections with high trees and bushes making it rather dark, so we have decided to replace this with a course starting near Lubenham, going to Sibbertoft, Clipston and finishing near the top of East Farndon hill. You can see it on line at www.mapmyride.com/routes/view59472690 .
The new committee
Paul Bramford and Gaye Taylor decided that it was time to leave the committee after many years of hard work. Both will be sorely missed. We’re pleased that they will continue to be club members. Gaye will be the more visible of the two (and more audible)as she’s not moving away. Paul, in contrast, is moving to the French Alps and is embarking on a new venture in Morzine. We wish them both well.
Bill Barrie has taken over from Paul as vice chairman and Chloe Parrington has taken over from Gaye as MTB secretary. Chloe will be broadening the role to include all types of off road riding.
Andrew Weatherby has been coopted to the committee in an advisory capacity as he is heading the team that will be organising the Bruntingthorpe events in the coming season.
As yet, we haven’t anyone to take over from Gaye as new member liaison officer. If you would be interested in taking on this role, please let me know.
The 2012 Welland Valley CC Awards Dinner
The Club Dinner will be held at the Three Swans Hotel, Market Harborough on
Saturday 14th January 2012
Commencing at 18.30
Guest of Honour : Mrs Heather Craven – Misterton Hall
Ticket prices.
Adults - £20
Under 18’s - £10
Under 12’s - £5 – Separate menu
There will be a raffle (all donations welcome) – proceeds from which will be donated to Menphys.
Menphys are supporting a Whizz Kid – Erin Brant.
Erin Brant is a 5 year old girl who was diagnosed at 9 months old as having global developmental delay. Subsequent tests have revealed that she has a genetic condition which means she has imbalanced chromosomes and anterior horn cell disorder, which have resulted in her having mild learning difficulties and is unable to walk or stand unaided. Her health professionals have recommended having an adapted bicycle to improve both her social skills and muscle tone. This will enable Erin to join in the Whizz Kids sessions
Menu selection attached.
Organiser - Dean Barnett
Misterton Madness
Many thanks to everyone who assisted with the event, the support was fantastic.
Everyone's contribution ensured the weekend was a great success and lots of cyclists enjoyed the experience of racing around the grounds of Misterton Hall or just taking in the splendid grounds.
A special mention to Mrs Craven for hosting the event and her continued support.
Thank you
Dean Barnett
For sale
I have 10 BRAND NEW BOXED CATEYE – STRADA Wireless computers for sale – RRP is £35 – WVCC PRICE is £20.
Proceeds to be split between Whizz Kids & Menphys.
Donations towards youth development
In 2011, for the first time, when we sent out membership renewal forms, we invited members to make a contribution, along with their annual subscription, towards youth development. Club members generously donated £312.50 and this, together with a further £277 from club funds was used to pay for racing licences for young riders and for entry to national competitions. We will be repeating this invitation for 2012 and will try to give it more prominence in the membership renewal form. Of course, even in these lean times, we hope to top the 2011 figure.
I wish to thank all members who have contributed to this newsletter. I have included the contributions from Julian Rathbone on the Three Peaks Race and Tony Hutton’s report on our N&DCA season as attachments. Julian’s piece reminds me that I’ve still got a long way to go with my IT skills development!
And finally – don’t forget the Boxing Day Ten – as last year’s event was cancelled, it’s double prize money this year!
Dave Birch 30.11.11
49th Three Peaks Cyclocross 25th September 2011
http://connect.garmin.com/activity/117171121
There were lots of good rides on the day – Louise Robinson winning after coming out of retirement, a new junior record and a certain D Barnett losing 2 stone and getting fit in 12 weeks to record an excellent 3:50!
Sadly neither Andrew nor Adrian could improve on last year’s times set in near perfect conditions, but very few people went faster this year and I reckon the course was about 7 minutes slower than 2010.
Next year is the 50th anniversary which I am sure will be a great event and perhaps the opportunity for me to go under 4 hours!!
Julian Rathbone.
Northampton & District Cycling Association
2011 Points Competition Result
For Welland Valley Riders
The end of a season and we can look back on what we have achieved both as an individual and as a club. The exciting thing for me was the number of riders taking part in N&DCA events. We had a total of 108 rides, I Cycle had 107 rides. In that department we did exceedingly well. Let us not sit on our laurels but try and increase that number and make WVCC the number one club by cleaning up in every competition. You can play your part no matter how good you are. Come out and enjoy yourself, ride different courses and meet new people. Remember you do not have to be fast but just do your best.
Overall Time Trial Series
best 3 short & best 3 medium distance events to count
Position Name Points Counting
2 Tom Sexton 590.5
17 Nik Kershaw 482
21 Ray Taylor 440
22 Dave Birch 431
42 Anthony Hutton 279
44 Evelyn Clawson 265
It was an outstanding effort from Tom who came second in an exciting competition. He was leading up to the last race but unfortunately he did not take part as I am sure he would have come out on top. Nik Kershaw finishing a very creditable 17th in the overall competition. Well done to all who took part.
Women
best 3 short & best 3 medium distance events to count
5 Evelyn Clawson 90
Evelyn was our only regular rider in the competition representing WVCC and came a creditable 5th. The number of regular female riders taking part has increased dramatically from other clubs but unfortunately our representation has remained static, one only. We desperately need more women to represent the club.
Short Distance Championship
best 4 short distance events to count
1 Tom Sexton 392.5
14 Ray Taylor 292
17 Rob Jacks 283
Well done Tom on winning the short distance championship and coming second in the Overall Championships. It was a big effort on your part to do so well. There is only one word for it outstanding. Well done to all other competitors.
Veterans (on Standard)
best 3 short & best 3 medium distance events to count
2 Dave Birch 594
21 Ray Taylor 479.5
31 Anthony Hutton 395
35 Evelyn Clawson 345
Very well done Dave and it is no disgrace coming 2nd to Richard Glover. Hope to see you again next year. A special mention to Ray Taylor finishing 21st in the vets, 14 in short distance, 21st in overall competition.
Team Competitions
Overall Team
best 21 rides
Position Club Points Total Rides
1 Fenland Clarion CC 1994.5 59
2 Welland Valley CC 1978.5 108
Womens Team
best 11 rides
1 I Cycle 210 30
2 Welland Valley CC 193 15
Once again we have come 2nd to Fenland Clarion and it was all on the last race when Tom was not riding. If he had been then it might have been a different story. We must not blame him but congratulate him on his outstanding effort to keep us in the hunt along with every one else who made an effort. If we are ever going to win this title and put Fenland Clarion in their place then we need more support from our top riders. We need to organise our selves a lot better. I don’t just mean the men; I include the women in this. If as a club we are content to continually come second and ladies the same then that’s fine, let us say it openly. Ladies, compare the number of rides between I Cycle and WVCC, Half. Not good enough to win a championship. Look at the number of rides WVCC had to Fenland Clarion in the men’s team competition 108 to 59 and yet we still came second. It was good to see so many WVCC taking part and I hope that we can do even better next year.
Let us plan for next year and have a lot more of our top riders competing and representing the club.
I would like to draw your attention to the NDCA Lunch and Prize Giving
Lunch & Prize Presentation
Sunday 15th January 2012
Commonwealth Centre, Wollaston
Details from Max Scott - Tel: 01536 712507
Tony Hutton
The Three Peaks is certainly the hardest Cyclocross race in the uk, with a race distance of 38 miles and 5000 feet of climbing. A strong contingent of Welland Valley riders had dedicated their summer to preparing for this unique event: Andrew Wood and Adrian Killworth had 2 previous rides under their belts and were targeting modest improvements. Dean Barnett with a second place in the event to his name had trained diligently all summer after almost 2 years off the bike was seeking a sub 4 hour ride in the event he loves.
After a disappointing first attempt in 2010 (4hrs:30min) when I was plagued with cramp and hunger knock, I was determined to go faster in 2011. My target was for a 4:10 ride but with the suggestion from Dean that I could go better I plumped on a 4:00 target.
I got to the line early and lined up about 5 rows from the front right next to National Champion Paul Oldham. At the start a rider fell in front of me and in no time I was well outside the first 100 riders.
The road section was FAST, and I was struggling to make up the lost places. Dean had a better start and was in my sights, but behind the bunch it was lined out.
At the turn off from the road there was the usual falls and hesitation at the cattle grid but I made it through. The lower slopes of Simon Fell were WET and BOGGY, I rode as much as I could but inevitably there was more walking than riding. On the steep part of the fell I stuck to the footholds next to the fence which eased the pain in my calves and the top came a lot quicker than I recall last year. After the steep section of Simon Fell comes several run, ride, crash, run, ride sections including the stile at Rawnsleys Leap, this was busy and probably took a minute to negotiate.
Finally the summit was reached and I was on a 4:10 schedule (not too bad considering the wet conditions)
The decent to Cold Cotes was again wet and boggy with lots of slowing and running. I stopped for a feed at the bottom and set off towards Whernside. In a small group on the road we tapped along steadily – holding a little back for the horrible ascent ahead.
At the foot of Whernside my MTB gearing came into play and on 34x32 I managed to ride higher than others. The climb was horrible; I had walked it easily a few weeks previously but with a cross bike on the shoulder and Ingleborough in the legs I found it tough. I was determined to ride the two flatter sections on the approach to the summit, this went well until I lost balance and fell onto the rocky path (like a novice spd user!) – both legs instantly cramping – annoyed and bruised I battled on to the summit.
I was confident on the Whernside descent which is mostly covered in treacherous stone slabs, riders all around were crashing and puncturing and I didn’t lose any places. Rachael fed me again at Ribblehead, ditching the camelback and ploughed onwards to Horton. In a decent group we made good progress to the Pen Y Ghent track where it was every man for himself.
Wacking the bike into the biggest sprocket I ploughed steadily upwards. I had wanted to ride higher but the legs just wouldn’t allow so it was off and push, I was really feeling the race in my legs and the pace was too slow but I couldn’t do much more. Almost at the steepest section and Dean is barrelling down towards me at warp speed. It’s now too steep to push and the bike is on the shoulder, instead of taking the path of steps to the summit everyone is on the peat – not sure if this is quicker but I follow.
Very happy to reach the top I turn to retrace the route down, the peat was pretty fast but I later learn of several casualties here including a couple of broken collarbones. I scramble down the busy, narrow and steep section passing Andrew who is only 10 minutes from the top and jump back on, now it’s flat out to the finish. As last year I loved the descent, forgot the brakes and got down ok. Adrian was almost a blur as we passed each other on a fast section.
Out onto the road I thought that 4:15 was achievable, thighs and calves were cramping like mad but I was going as hard as I could. A group of about 6 reached the finish together for a mad sprint. I had missed 4:15 by 2 seconds but I was happy given the heavy conditions.