[NCNCA] Early Bird Week #5 Lesson Plan

[Shawn Mehaffey]

This Sunday is Early Bird Criterium graduation day!  That means the races will be scored and if you fall off the back of the pack you have to chase.  Remember to work together with other racers that are off the back, taking short pulls and forming pacelines.  Mentors will be helping those off the back as well as those in the peloton.

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Week #5 - Putting it all together
 
Discussion Items: A brief review of the topics already covered and stress steady, predictable riding and good safe bike handling. New Topic - Proper behavior at a race, negative racing, and racing with intelligence.  
 
Warm-up: Warm up in groups of 15 w/ 3 mentors each, ride double pace line for 2 laps w/exchanges every 20 seconds.  Review the best line getting through the corners, riding over bots dots, and pulling off on the outside vs. the inside of a turn.
 
Practice: Execute the threaded paceline drill - the two outside lines slide back and the center row moves forward.  We’re reviewing this because it brings together all the skills we have been working on - holding a line, not overlapping wheels, staying in formation through a turn, and pulling through smoothly.

After 15 minutes we will practice bridging to breaks.  Send a few riders 100 or so meters ahead of the main group and then designate one or two riders to safely bridge to the breakaway.  Repeat every 10 seconds until the pack has reformed up ahead.


 
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