[NCNCA] EB Lesson Plan - week #3

[Shawn Mehaffey]

Here's the lesson plan for this Sunday's Early Bird Criterium.

*****

Week #3 – Pacelines and Touching Wheels
 
Discussion Items: A brief review of the topics already covered stressing steady, predictable riding and safe bike handling and conservation of energy. New Topics - How to stay upright if you accidentally touch wheels.  Also, working effectively in smaller groups (explain formations and rotation for 4-6 riders), practice pace lines in these smaller groups including exchanges in the corners and quick turns at the front.
 
Demo: Touching wheels and avoiding crashing.
 
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: After warming up divide riders into smaller groups of 4-6 to practice for cooperative pace making and efficient 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.
 
DURING THE ON-THE-BIKE LESSON we will pull one group at a time to do zero MPH (static) wheel touching practice.  This is an essential skill that all racers should know, and after this lesson you will at least know how to survive the experience.  Ideally all of you will take a Basic Skills clinic in which you will practice this situation.

EB Race Ad:
  http://www.velopromo.com/ebcr-ent.htm

 
Shawn Mehaffey
Early Bird Mentor Co-coordinator


      ____________________________________________________________________________________
Be a better friend, newshound, and 
know-it-all with Yahoo! Mobile.  Try it now.  http://mobile.yahoo.com/;_ylt=Ahu06i62sR8HDtDypao8Wcj9tAcJ