[NCNCA] Early Bird #3 Lesson Plan

[Shawn Mehaffey]

Here's what we will work on this Sunday.

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Week #3 – Moving around in the Pack and Pacelines
 
Discussion Items: A brief review of the topics already covered stressing steady, predictable riding and safe bike handling and conservation of energy. New Topics - Dynamic, not static riding (holding position in the field when necessary and moving around in the field when appropriate, avoid being stationary in the bunch).  Also, working effectively in smaller groups (explain formations and rotation for 4-6 riders), practice pace lines in these smaller groups with exchanges in the corners and quick turns at the front.
 
Warm-up: Warm up in groups of 20 w/ 4 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 discuss advantages of pulling off on the outside vs. the inside of a turn.
 
Practice: Moving up in the pack - have double pacelines composed of about 20 riders. A mentor will tell one of the riders to open up a gap in front of him or her. Then one of the riders behind should move up and fill that gap. Emphasis should be placed on doing this safely and efficiently (look over shoulder or under arm before pulling out of pack; stay fairly close to pack when moving up so as not to waste energy; complete move BEFORE the next corner).  Note you will have to point to one of the riders near the back and tell them to fill the gap, as they are sometimes reluctant to move up.

For the last 15 minutes, divide riders into smaller groups of 4-6 to practice for cooperative pace making and efficiently working together. Stress communication in the group for optimal pace, practice exchanges in the straights and corners and have riders skip a few turns for recovery and then rejoin.  Remember to have riders pull off to the outside.



 
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