[NCNCA] Early Bird Lesson Plans - week #4

[Shawn Mehaffey]

Week #4 – Moving around in the Pack and Working with Other Riders
 
Discussion Items: A brief review of the topics already covered stressing steady, predictable riding and safe bike handling and conservation of energy plus being cooperative with your competitors. New Topics - Moving up in the pack and organizing a chase group to rejoin the field after getting dropped. 
 
Warm-up: Warm up in groups of 16 w/ 3 mentors each, ride double pace line for 2 laps w/exchanges every 20 seconds.  Review the best line through the corners, riding over bots dots, and 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 second half of the mentoring session, select 3-6 riders to fall off the back of the group staggered 75-100 meters apart, have them group up quickly and chase back on (upon contact, chasing riders should split up and mix into the field and not sit up at the back). Send another group of riders off the back and repeat the drill.


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