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Rob, it can only help your coaching to experience some bunch racing skils sessions ;-)

Luckily he has not posted my crash - yet!

In the clip of me, I went far too fast too early and had little left to sprint with. Got my line right though, which is something.

Would you like me to post the crash.....?

David Le Grys and Lee Povey of www.fasttrackcoaching.biz are excited to announce details of our eagerly anticipated Track Endurance training weekend at Newport Velodrome on the 13th and 14th of March, 2010.

This weekend is aimed at improving observation skills, bunch positioning, sprint finishing and tactical awareness in riders wishing to ride scratch, elimination and points races across a range of standards from B and C cat track league riders to National Championship competitors. The feedback and coaching is very similar to that used by the GB national squad in preparation for major competitions.
In a fun and welcoming coaching environment, David and Lee will give detailed video feedback on the optimal tactics for a broad range of race situations, giving you the confidence to race with purpose and assertiveness, allowing you to achieve the results you deserve!
You will be grouped on ability/current fitness so every standard will be catered for.
We have 4 hours track time each day plus a group road rides on Sunday morning giving you great value for money.

We have had a large number of enquires so please contact us immediately to avoid disappointment if you wish to participate.

Email to info@fasttrackcoaching.biz

or call

David Le Grys 07930 648469
Lee Povey 07967 000269

for a booking form today, numbers will be strictly limited to allow as much one to one coaching as possible.

Best wishes from

David Le Grys & Lee Povey

I am about to go and break an indoor bike so will not be baited by the wee man....

that a front disc?

how much for just that? what condition were they in?

Mike-Rob,

I do bike fits, £50 if you come down and see me, £25 if they are part of one of our camps you are on. Should be able to sort those problems pretty quickly for you.

Re the bars, narrower on the whole are more aero-dynamic, no you dont want to point your elbows out that robs you of roughly 50-75watts at sprint race speeds

you soon get used to the narrower bars and no they dont make out the saddle efforts any harder

I use 40cm on every bike

Most of the top sprinters use 38cm these days, and 40's on their road bikes

Thats fair enough, I have lower back and pelvis issues and the one legged stuff has help massively of course we are all different though!!

Hey some of us have work to do rather than pouncing about on here all day ;-)

It was hardly a quality field last year...

Which is why its even more stupid to do it when the Masters champs is on.....

anyone know of a deep drop round bend road bar with OS clamp? something with a drop of about 150mm...or some deep anatomic bars with a large enough diagonal bit for my hands, every pair I've tried so far has been too small, wtf?

I am a serial bar changer as I can never find anything that fits the bill perfectly, ie; like a criterium bar, but 42cm wide with a 31.8 clamp!

kinda want some I can use for long training sessions like HH, but can still sprint out the saddle without banging my wrists..

any ideas?

Why 42's?

Interesting, my observation is the opposite. Both mine and my clients seem to have improved faster doing a mix of uni lateral and bi lateral than just one type alone. Of course this is just ancedotal. I do know that both the GB and Aussies squad see a lot of benefit.

I find it transfers better to bike riding and has the added extra of improved core strength/control

Time sheet has now been sent Clive!

Thanks for your kind words, both David and myself really enjoyed this camp everyone was a pleasure to work with and Clive especially made some big improvements over the course of the weekend. I was very proud of the way you got straight back up after the slides and cracked on with no whinging.

Lee

What is a "SMARTER" goal?

Well it's something that should be:

[*]S - goals must be **Specific *(specify what it is you want to do, ie: do a 12 second flying 200)
[]M - training targets should be Measurable (how will you measure it, stopwatch?)
[*]A - goals should be Achievable (if you can already do a 13 second 200 then this should seem achievable)I have also seen this as Adjustable, so I suppose it could also be something that could be ongoing measurement of improvement
[*]R - goals must be Realistic (don't say you want to be Olympic champion if you are a middle aged B cat racer!)
[*]T - training targets should be **Time based *(so you should aim to hit your target by a certain date or within an alloted time frame, like "by the end of the month/session/season")
[]E - goals should be challenging and **Exciting *(not sure this is wholly relevant to adult athletes, but boring training is never good training if you can get the same results by doing something more exciting)
[]R - goals should be **Recorded **(write it down!)

There is much evidence to say that if you enjoy your training you will improve more than if you dont.

I suppose so. My resting heart rate has gone from 42 to 39 in a month so I guess that is something.

I can now average 22 mph for one hour on a 65GI as oppose to 19.8 when I started this training nonsene. And I no longer race commuters. So I am getting there :)

at last I am getting through ;-)

Bit rubish the south east champs are on when the national masters champs are on, probably takes away nearly half the field

Two hrs on the road this morning, a weeks worth of food this afternoon, being a hero and beating all chalengers on the Wii, now a cuddle with the Mrs and an episode of gossip girl....lovely

Try 35mph average for 80 laps at Newport Veledrome on a 90!

and when did you do that?!?

I rode in through Hove this morning, STILL rocking shorts and a shirt. Toe-clips got full of slush though. soggy toes now.

muppet ;-)

Hey guys,

we have been offered some track time at Newport in Feb, only thing the session is likely to have to start at either 8am or 10am.

If we can get 20 this is worth doing

what do you think???

I mean I am eating way too much, I need to lose weight not put it on....opps

Luckily (for training not for cashflow) I have had no work, so have been able to do 3x road rides per week and 2x weights sessions. after next week the road goes down and I start doing more nasty stuff.

the main problem is trying to maintain my calorific intake

I wish that was a problem for me, I just cant stop eating!!!

well

we have two sessions booked so far, just not got a date for you guys only yet, the March Calshot one would be good for most of you.

They need to put some clothes on too.

What babydinotrackboy doesn't realise, is that lpg is not an average male adult, and with 60kg, is actually lifting twice his bodyweight.

didnt say it wasnt a lot of weight for him did I...
just pointed out the truth that its not a lot of weight for an average male adult who trains

so naaa

do that with care, just because I said its not a particually heavy weight doesnt mean its right for you, if upping the weight causes you to lose form/change technique to lift it then its too heavy.