Dear Slipstreamers Riders and Parents,
Welcome to our weekly newsletter. This week's issue is focussed mainly on the National Youth Circut Series races being held at the club this weekend on the 21st June; but of course if you are not interested in this, there are still other tidbits that we are certain you will find interesting, as well as the usual reminders and the all important race results. Do enjoy!
The National Youth Circuit Series - 21st June 2014
The big day is almost upon us! Please be reminded that
THERE IS NO NORMAL SLIPSTREAMERS SESSION, INCLUDING THE EARLY POWER SESSION, on Saturday the 21st June. If you are racing or volunteering - or both! - on Saturday, please note the following information:
- The full race programme is available here for you to download and read before the session - you will receive one on Saturday when you sign on, but feel free to print a copy in advance.
- Volunteers - we need you all to arrive from around 7.30am (unless of course you've been allocated a later time slot!). The first race gear check is at 8.30am so we need to be setup and ready by then, and we will have A LOT to do before then! If you haven't already told us you're available to help, now's your chance - we still need you, especially for car park and gate duty! Please get in touch.
- Parking - please park in the allocated spaces, or the overflow carpark. PLEASE DO NOT PARK BEYOND THE GATES, OR ON THE GRASS VERGE - we need this for emergency access. If you are a volunteer needing to offload heavy items, feel free to drive the car up the clubhouse and then unload - but you will then need to re-park in the car park.
- Sign on will be in the classroom - if you are unsure where to go, just ask around.
And finally, it is going to be a warm and busy weekend, so aside from not forgetting to bring the sun lotion, please do read the following tips we've complied for you to ensure you enjoy a stress free Saturday :
The Night Before:
Remember to:
- Eat a decent meal - stick with foods you usually eat (it's probably not a good idea to try sushi or something exotic for the first ime the night before your race!). Try to have some protein, a little healthy fats and a lot of carbohydrates!
- Get a good night's sleep - staying up until the wee hours of the morning won't do you any good! Have an early night!
- Check your bike and get your kit ready - helmet, glasses, gloves, etc. You don't want to scramble around looking for bits and pieces in the morning.
- Pack your BC racing licence - you need this for gear checking and signing on!
Riding With Sustenance:
Energy and hydration are absolutely fundamental before and after your race - not eating or drinking properly before and after your cycle causes fatigue and dehydration that can be easily avoided! . Remember to:
- Eat a proper breakfast before you leave home - porridge is always a winner, as is toast with perhaps egg toppers or even some jam;
- Pack a few energy snacks for a pre and post-race re-fuel - your usual enegry bar/ gel, a flapjack, a banana or a granola bar work well (crisps and sweets don't count!);
- Stay hydrated at all times - it is predicted to be sunny and warm on Saturday so make sure you have plenty of water!
There is a wealth of excellent information and guidance on the Internet, but here are 2 very informative articles worth reading:
Wearing the Correct Kit:
It is predicted to be a warm and sunny day - your kit is just as essential as the correct sustenance! When you arrive on Saturday, please ensure you are dressed in clothes that are versatile and adaptable to the quickly changing conditions and temperatures, and that you are dressed in a way that helps you to regulate your temperature - layering is the best way to achieve this, where you can gradually peel off the outer layers to keep you comfortable. There is much information on the internet to help guide you, but a good place to start is on the British Cycling website: there is page on dressing for the weather on the
BC Insight Zone page here; and you may also find the
BC Spring Checklist page also useful.
Warming Up and Down:
Warming up as well as cooling down are essential to prepare your body and mind to perform at its very best, and recover properly. If you're new to racing, we think you'll find the following articles very useful
:
You may also find the following helpful:
Warm up for a Circuit Race:
| Time |
Duration |
Intensity |
Notes |
| Race – 1 hour 20 min |
10-15 minutes |
Z1-Z2 |
Ride several laps of the circuit. Familiarise yourself with the racing line, especially technical corners. |
| Race – 1 hour |
20 minutes |
|
Sign on
Race briefing
Talk to coach/team and review tactics |
| Race – 40 minutes |
5 minutes |
|
Check bike. Brakes, tyres, tyre pressure, drink etc. |
| Race – 35 minutes |
25 minute warm up
5 minutes
12 minutes
8 minutes |
Z1
Z2-Z4
Z2 |
Perform on rollers
Easy spin at higher than 100rpm
Every 2 minutes change 1 gear higher but keep at 100rpm
Do 3 x 6 second high cadence sprints with 2 minutes at 100rpm in between in an easy gear
When finished, take a drink and an energy gel |
| Race – 10 minutes |
5 minutes |
Z1 |
Final spin around the course. Make sure you are at the start line in good time and well placed for the start of the race |
| Race |
|
|
Race starts – Good Luck! |
Warm Down after a Circuit Race:
| Time |
Intensity |
Notes |
| 5 minutes |
Z1 |
Relaxed easy pedalling at 90rpm |
| 5 minutes |
Z3 |
Moderate intensity. Keep breathing even and relaxed |
| 5 minutes |
Z1-Z2 |
5 seconds max effort, followed by 55 seconds easy and repeat 5 times |
| 5 minutes |
Z1-Z2 |
Relaxed easy pedalling at 90rpm
Keep drinking |
GHS 10 - London West District Final Report
The West London heat of the GHS 10 Mile Time Trial was held this week on Wednesday night, 18th June. In terms of entries, again Slipstreamers dominated the field. The standard of riding was incredibly high, and although Slipstreamers were not able to get to the overall podium, we do have 7 out of 10 placings for riders in the final. A family double for the Hewson’s – both Peter and Savannah executed superb rides to qualify in their age categories. Niall Dawkins was trialling the club’s own Time Trial bike which was recently donated to the club, and put it to good use reeling in an impressive 23:52, and equalling Ieuan Woods' time by just 100ths of a second. Josh Copley, surprisingly still a younger rider, put in an exceptional effort to gain a 22:52 time without the aid of aero-bars or specialist equipment.
The star-ride has to go to Sam Henning! Sam has not been riding for Slipstreamers for long, and is still fine-tuning some of the skills and techniques to reach his true potential at racing. However, Sam managed to push an admirable amount of power to the pedal, and was the fastest Slipstreamer recording a 21:50.
Riders mopped up the places for fastest team resulting in Josh Murphy, with the help of Sam and Niall, also making it to the final. Alex, Morgan and Nathan also delivered results that would normally have been recognised, but the standard of the racing was just too high to qualify for the finals this year. The GHS Final will be held on an open road race on the 2nd September on the A10/36 course in Matlock, Derbyshire. All qualifiers will be automatically entered.
For the full set of results visit the Winners Corner. You can also access a few photos of the prizegiving via this link here - use password hccghs.
These are some amazing results for our Slipstreamers - well done to every single one of you. However, it has to be recognised that the dilligent efforts and passion of your coaches have also contributed to these achievements. Time trialling has picked up major momentum this year, and it is particularly due to the commitment of Ralph and Dave, who have been at the track super early every Saturday - no matter the weather! - to coach the early bird sessions, that this has been possible. Thank you coaches!
London Awards for Sport and Physical Activity - HSS Nominations
Recently, Slipstreamers was shortlisted for Club of the Year, as well as John Gunn for Coach of the Year, at the London Sports Awards. A few of us attended the awards evening at the Olympic Velodrome on the 4th June, and were treated to an interesting evening of dancers, cheeerleaders and all manner of entertainment. Unfortunately, we lost out on both awards, but we are immensely proud to have been nomiated in both categories!
If you 'd like to read a report in the Hillingdon Times of the evening, do go here.
From U16 Rider to Young Official to Adult Coach!
On Monday, 16th June, Harriet Hollis celebrated her 18th birthday. Harriet is pictured here, suitably embarrassed, after having happy birthday sung to her at the end of Sunday's mountain bike ride at The Lookout in Swinley.
Your Committee are committed to encouraging former members like Harriet to help out after they are 16, and have to leave us. Harriet is a wonderful example of a rider's evolution during 9 years of experience at the club - when she turned 14, Harriet became a Young Volunteer and then eventually a Level 1 coach, happy to pass on her skills and wisdom to younger riders. A wonderful character, passionate about her riding - both on the track and on a mountain bike, and competing in triathlons at National level. We are proud to have such a wonderful, helpful young lady helping us at the club and hope Harriet stays with us for many years to come. If any of you are nearing your 16th birthday and wondering what it's like being a Young Official and/ or a L1 Coach, do talk to Harriet for some of her experiences. Oh, and be sure to listen to her at the Nationals on Saturday - once she has the PA in her hands there will be no stopping her!
Ride The Summit Sixty-Five! Fancy A MTB Challenge in the Chilterns?
Our fellow mountain bike club, Summit MTB Club, are organising an off road cycle sportive in the Chilterns on the 14th September 2014. There are 3 different distances to choose from, and it really is quite a wonderful experience riding through the Chilterns! We would encourage as many Slipstreamers to enter!! See below for further details from the Summit team:
The Summit Sixty-Five – One Event. Three Great Rides.
The Summit Sixty-Five is an off road cycle sportive for all in the Chilterns promoted by Rough Ride Guide & Summit MTB Club, sponsored by outdoors GPS App meisters,
http://www.viewranger.com and supported by Wycombe District Council. The event takes place on Sunday 14th September 2014 from the superb Event HQ of Cressex School, Holmers Lane, High Wycombe, Bucks, HP12 4QA, just off junction 4 of the M40.
The Summit Sixty-Five in miles or km – you decide! The Summit Sixty-Five offers three cracking route options for all ability levels - 65 miles (105km) / 45 miles (72km) / 15 miles (24km). Summit’s British Cycling qualified Go Ride coaching team will be running an accompanied Summit Go Ride for younger riders aged 10-16 over the short route. By contrast the 65 mile long epic is a serious challenge for experienced off road cyclists covering over 7,500 feet of ascent! The carefully planned routes offer some of the best XC MTB riding in the South East including superb woodland singletrack, linked by classic Chiltern byways, bridleways, quiet country lanes and a few surprises!
Go here to enter online & for further information.
A Few Additional Reminders...
Diary Dates - Upcoming..
- 21st June:
- National Youth Race series when it's all hands on deck and NO normal Slipstreamers session.
- 28th June:
- Early practice session, sign on 8.15am, start at 8,30am sharp!
- Normal circuit session, sign on between 9am and 9:30am
- Dews Farm Quarry, Harefield - Off site MTB session, sign on from 9.15, start at 10am sharp!
- 19th July:
- Race Day 2 - Go Ride Tour. Our second race day will celebrate the Tour De France coming to the UK and is incorporating the British Cycling Go-Ride Tour event. There will be Go-Ride prizes available to win, including t-shirts, bottles and other goodies!
Winners Corner
Saturday Club Session Races - 14th June...
And the weekly session winners recorded in our Winner's Corner are:
Mudslingers:
1st place for the girls is Maya Buurman, and Zak Pereira for the boys!
Well done mountain bikers!!
Track Racers:
UNDER 8's:
Boys: Ben Coppolla
Girls: Bobbie O'Brien
UNDER 10's:
Boys: Joe O'Brien
Girls: Caitlin Loveless
UNDER 12's:
Boys: Nathan George
Girls: Jessica Henning
UNDER 14's:
Boys: Jagit Verdi
Girls: Orla Devlin
UNDER 16's:
Boys: Ieuan Woods
Girls: Ella Buckroyd
Fantastic results all of you!!
And a VERY special mention this week goes to:
Maddie Emment and Aaron Shearwood both applied the single most important rule of cycling -
OBSERVATION - when they had finished their riding. Before they moved off from where they were riding to dismount, they looked around to ensure it was safe first - something that one can never do enough of when you are on your bike. Not being observant can cause a serious accident, and both Maddie and Aaron demonstrated their ability to think like smart sensible and safe cyclists. Well done both of you - you used a skill that everyone should use at all time when on a bike - be it on track, in the woods, or on the road!
And From Further Afield - Wearing the Slipstreamers Colours
GHS 10 - London West District Final, 18th June
|
Position
|
Number
|
Name
|
Club/School
|
Age
|
Time
|
|
|
1
|
20
|
Jack Freeman
|
Alton CC/Owens Cycles
|
15
|
21:11
|
Qualifies for the National Final
|
|
2
|
21
|
Mathew Clements
|
Cycling Club Hackney
|
16
|
21:22
|
Qualifies for the National Final
|
|
3
|
15
|
Harry Paine
|
Wyndymilla
|
16
|
21:22
|
Qualifies for the National Final
|
|
4
|
24
|
Samuel Henning
|
Hillingdon Slipstreamers
|
15
|
21:50
|
Qualifies for the National Final
|
|
5
|
18
|
Anthony Anderson
|
Sigmasport.co.uk
|
15
|
21:53
|
|
|
6
|
10
|
Gregory Holmes
|
Hillingdon CC
|
16
|
21:58
|
|
|
7
|
5
|
Joshua Murphy
|
Hillingdon Slipstreamers
|
16
|
22:41
|
Qualifies for the National Final
|
|
8
|
9
|
Alex Jones
|
Twickenham CC
|
16
|
22:45
|
|
|
9
|
1
|
Josh Copley
|
Willesden CC
|
14
|
22:52
|
Qualifies for the National Final
|
|
10
|
14
|
Giles Clark
|
Didcot Phoenix CC
|
14
|
22:58
|
|
|
11
|
8
|
Freddie Davidson
|
St Pauls CRT
|
16
|
22:58
|
|
|
12
|
19
|
Sam Turner
|
St Pauls CRT
|
16
|
23:15
|
|
|
13
|
6
|
Ieuan Woods
|
Charlotteville Cycling Club
|
13
|
23:52
|
Qualifies for the National Final
|
|
14
|
11
|
Niall Dawkins
|
Hillingdon Slipstreamers
|
14
|
23:52
|
Qualifies for the National Final
|
|
15
|
3
|
Reef Boericke
|
St Pauls CRT
|
14
|
24:11
|
|
|
16
|
16
|
Luke Skilton
|
Farnham Road Club
|
14
|
25:03
|
|
|
17
|
7
|
Savannah Hewson
|
Hillingdon Slipstreamers
|
14
|
26:35
|
Qualifies for the National Final
|
|
18
|
12
|
Jack Crowden
|
Newbury RC
|
14
|
27:24
|
|
|
19
|
13
|
Morgan Evans
|
Hillingdon Slipstreamers
|
13
|
27:53
|
|
|
20
|
17
|
Peter Hewson
|
Hillingdon Slipstreamers
|
12
|
28:03
|
Qualifies for the National Final
|
|
21
|
4
|
Nathan George
|
Hillingdon Slipstreamers
|
12
|
28:34
|
|
|
22
|
23
|
Arthur Boulton
|
Thorngrove School, Newbury
|
12
|
30:04
|
|
| |
2
|
Chloe Jones
|
Newbury RC
|
14
|
DNS
|
|
| |
22
|
Joshua Hewson
|
Hillingdon Slipstreamers
|
16
|
DNF
|
Punctured
|
Poole Wheelers Youth Omnium, 14th June
U14 Girls: 2nd Lorna Bowler
U12 Girls: 2nd Isabella Escalera
U10 Boys: 1st Jed Smithson
Pedal Heaven Eelmore Series 3, 11th June
U16 Boys: 1st Charles Page
U14 Girls: 3rd Jemma Bowler
U12 Boys : 1st Gabe Banner
U12 Girls : 1st Isabella Escalera
U10 Boys : 1st Joseph O’Brien; 2nd Alex Uphill; 3rd Benjamin Bisson
U8 Boys : 2nd Ben Coppola
U8 Girls : 1st Bobbie O’Brien
Southdown Velo Goodwood Series 6, 10th June
U12 Girls: 1st Isabella Escalera
Mallory Park Tuesday League 8, 10th June
U10: Boys: 1st Jed Smithson
And as usual,well done to every single one of you; and if you didn't win a race or don't see your name above, don't despair - there are plenty more opportunities to race at each Saturday session and at all the various races out there, so keep at at, and please don't give up!!
CYCLING FACT (S) OF THE WEEK...
Did you Know the BC National Road Championships are on...?
We are hosting part of the National Youth Series but the British Cycling National Road Championships in Monmouthshire start on the 26th June, so the best riders in the world are preparing just like you!
The men’s and women’s time-trials take place on Thursday 26 June, ahead of the road races on Sunday 29 June. In the men’s road race, former world champion and multiple Tour de France stage winner Mark Cavendish will defend the title he won in Glasgow last year. The ‘Manx Missile’ will be up against a strong field which includes Team Sky’s Tour de France winner, Sir Bradley Wiggins, Olympic team pursuit champions, Peter Kennaugh and Wales’ own Geraint Thomas, as well as talented young riders Adam and Simon Yates (both Orica-GreenEDGE).
Leading the challenge from the British domestic teams will be former road race bronze medallist and current British Cycling Elite Road Series leader, Yanto Barker (Team Raleigh), who was at Slipstreamers session, in-form Tom Moses and Kristian House, winner of the championships in 2009 when it was last held in Abergavenny (both Rapha Condor JLT).
In the women’s road race, defending champion Lizzie Armitstead (Boels Dolmans Cycling Team) will be looking for her third national title. She will face competition from former double junior world road champion, Lucy Garner (Giant Shimano), who finished seventh in the recent Friends Life Women’s Tour, as well as double Olympic gold medallist on the track, Laura Trott (Wiggle Honda) and current British Cycling National Circuit Race Champion, Hannah Barnes (Unitedhealthcare). Barnes and Garner will also start as favourites for the under-23 women’s title.
The elite men’s time-trial will see a showdown between defending champion Alex Dowsett (Movistar) and Olympic time-trial champion Sir Bradley Wiggins.Dowsett will also have to beat off challenges from the likes of David Millar (Garmin Sharp), Geraint Thomas and 2013 silver medallist Matt Bottrill if he is to retain the red, white and blue jersey he has made his own for the past three years.
Olympic and world team pursuit champion, Joanna Rowsell will be in Monmouthshire to defend the time-trial title she won in East Ayrshire in 2013. She’ll be up against last year’s silver medallist, Lizzie Armitstead, her team pursuit teammate on the track, Katie Archibald, as well as multiple Paralympic champion Dame Sarah Storey (both Pearl Izumi Sports Tours International).
The road races will take place on Sunday 29 June and will start and finish in Abergavenny Town Centre. The elite and under-23 men’s course is 186 kilometres and the elite and under-23 women’s course is 101 kilometres.
And finally, do remember the following important things:
1.
Dress for the warm weather (but be ready for 4 seasons in a single day!), eat a healthy breakfast before you head out, and drink plenty of water!
2.
Parents: park safely when you arrive please, i.e.
stay off the grass verge at the gates, and park in the spaces provided!
3.
Arrive on time for sign on - we start at 9am,
we close at 9.30am! [NOTE NOT THIS SATURDAY - CHECK YOUR RACE PROGRAMME]
4. Let us know
ASAP if your phone numbers, address or emails change!
Stay safe and we'll see you on Saturday!
The Slipstreamers Team
IF YOU'VE MISSED A FEW OF OUR PREVIOUS NEWSLETTERS, HERE ARE THE MOST RECENT:
- 12th June: Race Day Special, Velodrome, GHS Startsheet, and MUCH More...
- 5th June : Race Reports, Club Race Day, Kit Update and More...
- 29th May: Nationals Update, Olympic Velodrome, and More...
- 22nd May: Inter Club TT Report, Assen Update, MTB Dews Farm, and More...
- 15th May: Rider Safety, Time Trials Galore, National School Games, and More...
- 8th May 2014: Kit Sale, Time Trials, Results, and More...
- 1st May 2014: Promoting Cycling Event, Condor London, and More...
- 24th April 2014: Dews Farm MTB Session, Westerley TT Results and More.
