August 2006 Newsletter

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New Members

We welcome Colin Griffiths, Christina Foskett, Myles Foskett, Len Ingram and James Woodier

Looking outwards ……. and inwards

Over the past few seasons, especially since the introduction of the Freeth Cartwright League, the large numbers of club members have taken part in club events yet very few members ever ventured beyond riding club events, until this year.

We were very well represented in the two NCRA Handicap series’, and it was good to see that several members who had never previously road raced tried it and enjoyed it.

Phil Rayner has started road racing seriously again and has gained several wins and high placings in national veterans’ events. Colin Griffiths came to us as a very good racer and has got better and better – he’s gained at least three wins over quality opposition in LVRC road races.

We’ve had a team every week in the Mallory Park Tuesday evening circuit races.

Members new and old have regularly ridden open time trials – last Tuesday evening I was delighted to hear Adrian Killworth turn down a Friday night leisure ride as he wanted to be well rested for Saturday’s N&DCA time trial.

By the end of the season we will have had, to my certain knowledge, nine members taking part in national championships, not to mention Vic Barnett’s successful sorties into European and world championships.

The picture with regard to club events is a little different. While our membership has continued to grow, numbers taking part in Tuesday evening time trials and in club championship events have fallen slightly this year. Sales of refreshments after events have fallen proportionally more and numbers going on to a pub for a drink has fallen even more again.

Are changes needed in the Tuesday time trial programme or the club championship?
Do we need to think afresh about our ‘provision for post race socialising’?
If you have any thoughts about any of these matters, please share them with a committee member.

Tour de France

This year’s trip was again a great success, thanks as usual, to the hard work of Paul Bramford, the excellent weather and the fact that La Clusaz is a great place to be based. We also saw the best day of the Tour, watching Landis’s testosterone charged blast over the Col de la Colombière. We were all pleased that the chairman was able to make the trip this year. After a fraught start where he lost everything he didn’t break, he settled in very well and seemed quite relaxed by the finish, helped by two lengthy lunchtime snoozes. His act of vandalism in knocking the ears of a stuffed deer in our hotel foyer showed a side of his character that we hadn’t seen before. His attempt at replacing the ears demonstrated a poor grasp of the anatomy of the deer.

Best wishes

We were all sorry to hear of Rosemary Barnett’s recent hospitalisation but are pleased to know that she is now making good progress. Everyone sends their best wishes and we hope we will soon hear that Rosemary is home again.

Performance

There are so many people to mention that it’s hard to know who not to mention (though I guess I could think of a few if I tried really hard!). Vic Barnett, Phil Rayner and Colin Griffiths are mentioned elsewhere. Adrian Killworth’s monk like dedication to open time trials has paid off as he’s significantly lowered his personal best at all distances he’s attempted. He’s also mastered the art of chewing gum while riding a bike, a feat attempted by very few. Paul Tomlinson’s age group gold medal in the national 100 mile time trial championship was a fine achievement. Mike Reay gained another National Masters track bronze medal, this time for the 2000ms pursuit. George Atkins, whose 15th birthday coincides with the publication of this newsletter, won 3 senior races at Mallory Park and then went beat Phil Rayner to win the first Tuesday night 10 at Bruntingthorpe. Kristian Morris has been pegging away at his time trialling and has improved his personal best. It’s good that he’s also into circuit racing and has gained a 2nd place in a youth race at Mallory Park. Freddie Fenwick, never a man to sing his own praises, is slowly but surely improving his ‘10’ times. Lorna Marlow was rightly pleased with her rides in the June NCRA Handicap series and in the Glapthorn race, came within an ace of beating little brother. Our women’s time trialling trio of Barbara Etoe, Linda Hubbard and Jill Postlethwaite must be getting rich on all the prize money they’ve won. Wayne Holton’s road and circuit racing have improved out of all recognition this year – showing the benefits of shedding excess poundage – I thought his staying with the bunch for the full distance of the Duncan Murray race was a particularly good effort. In the world of cyclo sportives, Tom Beynon’s Etape was in a class of its own – well done Tom – and he’s written all about it, which saves me the job.

Tom Beynon’s Etape du Tour 2006

It all kicked off at 7am in bright sunshine, after a very early start from our chalet in Alpe D'huez at 3.45am! Over the first flattish section out of Gap, large pelotons sped along the main road towards Guillestre and the first feed station, about 50km away, averaging about 33kph.

I then started on the ascent of the H Catagory climb, the Col d'Izoard, a 1,350m gain over 30kms. The first section was fairly flat and pleasant following the R.Durance, cutting through a gorge but as soon as we were through this section it just kept getting tougher. There was a long straight road along the next section of the valley where the pace slowed as we went uphill and we gradually got cooked by the sun. All you could see ahead was a long line of cyclists and then even more of them as they snaked up what seemed a never ending climb. The heat got worse as did the climb as the switchbacks arrived, finally entered the eerie world known as the Casse Déserte a barren moonscape mountain side where the road drops slightly before the final set of hairpins. It was on these final hairpins that I remembered Beloki crashing several years ago on his way down - comforting.....

At last the summit arrived followed by a fantastic descent - a great road surface and not many sharp corners.

Then another feed station in Briancon, a quick chat with Chris Hoy on the way out as I 'sped' past him and then the long drag up the 2nd Cat Col Lauteret. This is a mere 900m gain over 30 km but heading into a prevailing wind it felt like I was having a bad day. You can see the top from miles out but it just doesn't get any closer. Nearing the top of Lauteret, which is actually at the bottom of the Galibier, tiredness and cramp set it and it was only a helping hand from a spectator that helped me over the top.

Now it was 42km of downhill pleasure, unfortunately there were some kicks up in the road and my legs were disappearing - having to resort to 34x25 was no fun when you've got Alpe D'huez to come! But eventually I arrived at the aid station in Bourg D'Oisans and crawled off my bike, drinking and downing the now hot power gels (nice!).

So back on the bike and over the timing chip for the start of Alpe D'huez. The bottom section is a slight down hill and then rounding the first corner it just ramps up to over 10% in front of you. The whole climb is about 14km and gains over 1000m altitude. Bearing in mind the first and last km are virtually flat as are the hairpins, it’s steep and gets to 14% - just plain stupid really..................especially after 110 miles.

The heat on Alpe D'huez certainly got to 40 degrees and reports even suggest 44!

I can honestly say I have never suffered so much on two wheels. All the way up the Alpe the side of the road was littered with people in lycra lying by the side of the road, just trying to rest in what little shade there was prior to attempting to get back on their bikes again. I got off on one hairpin as I didn't have the strength to open an energy gel. Despite wanting to do an Iban Mayo and throw my bike off the road I crawled back on only to see the mountain goat that is Chris Hoy slowly creep past me. Other sights included someone receiving a cardiac massage and my mate throwing up over his front wheel, but the rest of my memories are locked away in a very dark place.

Nevertheless I dragged myself up Alpe D'huez and crossed the finish line in 8hrs 20, with the final climb taking 1hr 35. Overall I was about 1,849 out of 7,548 starters.

Tom Beynon

Welland Valley Cycling Club achieves Clubmark Status

I am delighted to announce that during the latest Whizz Kids session which was incorporated in the Harborough District Council’s Community Sports Day in Welland Park the club was presented with the Sport England Clubmark Status and the Go-Ride Clubmark status, by Jonathan Day (British Cycling Regional Development Manager).
Also present at the presentation were representatives from the Harborough District Council who allow usage of the park for free.

We have become only the 17th club within Great Britain and the 2nd in East Midlands to achieve the ‘kitemark’ status.

Jonathan Day stated: ‘You have worked extremely hard to meet a tight deadline and the quality of work that has been produced is superb’

The Whizz Kids alone have increased their membership from 4 riders now to 40 riders over the last 15 months.

What is Clubmark?

Clubmark a cross-sport 'kitemark' – the sign of a quality club
Sport England has worked with National Governing Bodies (NGBs) such as British Cycling to develop standards to which all clubs should aspire.
Sport England Clubmark sets out criteria under each of the following headings.

• Duty of Care and Child Protection focuses on raising awareness of good practice. It will help your club take responsible measures to demonstrate it is taking its duty of care seriously in terms of child protection and the delivery of quality assured activities.
• Coaching and Competition ensures that the club has the means to deliver quality coaching and competition for young people.
• Sports Equity and Ethics ensures that the club's policies, practices and culture encourage all members to adopt an inclusive and child-friendly approach.
• Club Management ensures that the club runs efficiently, keeps it finances in order, manages its volunteers, keeps its members well informed and develops links with other sports organizations.

Go-Ride Program Winter 2006

Date	Cafe	Activity	Time
02/09/06	Welland Park Bandstand	Go-Ride	14:00
16/09/06	Welland Park Bandstand	Go-Ride	14:00
30/09/06	Welland Park Bandstand	Go-Ride	14:00
07/10/06	Welland Park Tennis Courts	Go-Ride	14:00
04/11/06	Welland Park Tennis Courts	Go-Ride	14:00
02/12/06	Welland Park Tennis Courts	Go-Ride	14:00

The Whizz Kids sessions caters for young people under the age of 12yrs and riders 12 to 15yrs old. Whizz Kids will be encouraged to join the cycling club.

For details contact Dean Barnett 01858434821

Winter Coaching sessions for all

Off-road coaching sessions commence on Tuesday 12th September at 7pm. The sessions are based at the rear of the Market Harborough Leisure Centre.
The sessions will help you learn how to corner, ride in a bunch and grovel.
It’s Fun and free, beats sitting on a turbo trainer!

EAST MIDLANDS OLYMPIC TALENT TEAM

George Atkins has come a very long way in a very short space of time.

At 14 years old, he has shown during the last couple of months a very mature attitude towards racing and training.

His performance’s at Mallory Park, whether in the Youth or Senior event, shows the raw talent that needs to be developed into quality bike rider.

At times he has ridden many a good rider in these events off his wheel and won on his own. He certainly has a big engine or could it be down to the size of his feet (size 14) pushing down on the pedals.
George is just missing that National result that will top the season for him. This is not from lack of trying, when he takes to the start line he certainly races!

George also shows the qualities off the bike, organised, diary feedback excellent and questions the process/sessions being delivered.

The final element that goes unnoticed is the support from his parents. Cycling is an expensive sport and requires many miles to be driven to get to races or sessions.

George has most definitely benefited from the Talent Team training camps, they mainly have a track focus, but the team also completes endurance road rides.

On one occasion they had the company of David Millar prior to his return to racing.

He is about to enter the final phase of the summer season that will see him compete in the GHS 10 mile TT and the final couple of circuit races.

Overall his first full season has been superb!

After a rest, I am sure we will see George competing in the Revolution Track series and hopefully a select number of Cross races.

Next summer could be a very interesting time for George.

Dean Barnett

Ultra endurance cycling

I’ve always had an interest in endurance sports, and as a cyclist I’ve always enjoyed distance. So it’s not surprising I’ve taken an interest in ultra endurance as a coach. But what is ultra distance cycling? Generally, it’s accepted to be any single event over 100 miles. As a sporting cyclist in the UK, the 12 and 24 hour time trials and 200km plus Audax rides are considered ultra distance events. Many of the riders I coach start to think along the line - “Maybe I could try a 12”. It adds an extra dimension to their racing; rather than just chasing a faster ten time they can think about how to increase their BBAR average speed. Or maybe it’s just my bad influence!

Many are put off even trying these events by the myths that seem to have grown in the cycling community of what it takes to do them – the endless hours of training and the huge amounts of suffering involved, even the name ultra endurance is enough to put you off! As with all myths there is an element of truth in them, but the truth has got exaggerated and many bad habits from the more traditional training regimes have survived resulting in much unnecessary suffering. What I hope to do here is try to give you a new perspective to ‘going the distance’.

But before I start I think we need to draw a distinction between riding an event and doing a ‘performance’. Most fit club cyclists who ride regular Sunday club runs of 4-5 hours (no tea breaks please!) and race regularly during the season are fit enough for a 12hr or long Audax event. If you ride a 100 mile TT in June/July and can still walk at the end of it you’re not going to make a fool of yourself at the 12hr. All things being equal if you ride your 100 in about 4:50hrs you should do about 220-225 miles at the 12hr which is no mean achievement.

However, being honest, if you are going to do a performance at these events, you do need to ride a lot of hours a week, and to know how to blend endurance miles with your speed work. Preparing for a long distance event is in itself a long process; you need to be thinking about starting your training in September to be ready for an event next August. Building up to a regular weekly 5-6 hr endurance ride by Christmas is a good target and then to continue at that level to the start of your racing season. “Quality miles rather than junk miles” is a very good training philosophy for most cycle disciplines, but not for ultra distance – all miles are good miles. One of the best ways to increase your weekly training hours (and this doesn’t just go for ultra distance training) is to commute to work by bike. It gives you two training sessions a day (excellent) that fit into your daily routine and it’s not noticed too much by your family (unlike a 6 hr ride on a Sunday!).

But don’t forget your speed work. I frequently meet Audax riders who think nothing of riding a 600km event (~370 miles) but are disappointed not to break 240 miles for a 12hr. If you do the bulk of your miles at 12mph don’t expect to suddenly double it! I’ve found the best events for speed training, particularly for a 12hr (and they’re not bad for other distances), is the 50mile TT. Ride 5-6 in a season and the 12hr will be yours.

Finally, two things to watch out for. Firstly, it is very easy to over-train in preparation for a 12hr. You, or better still your coach, should monitor closely for signs of over-training, as once your over-trained there’s only one cure: rest. Secondly, if your bike set-up is slightly off (i.e. saddle too high or bars too low) or you have an underlying injury (i.e. damaged knees) you’ll find out about them at the peak of your training and you can guess the cure: rest. So if you fancy having a go at a big distance why not contact myself or Dave Birch and we’ll point you in the right direction.

Fred Muskett

How nice it is to have someone to share doing ‘Coaching Bits’ with me, and note that Dean Barnett’s winter training (for all ages) begins on September 12th , behind Harborough Leisure Centre, at 7pm.

Dave Birch 21/08/06