Sessions

Winter Training Programme

Tuesdays: (until the end of February) Cyclo Cross Training 7pm – 9pm Seniors, Juniors, U16’s 2nd year U14’s.  As we are getting over subscribed on the Tuesday cyclo-cross sessions, mostly with our own members, the coaching group have decided to make the Tuesday training “members only” plus the coaches’ “invitees”. 

Wednesdays: (until the end of Feb.) Cyclo Cross Training 7pm – 9pm 1st Year U14’s U12, U10 (9years minimum) Novice Adults

Wednesdays: (until end of March) Road Bikes on the Track 7pm – 9pm Seniors, Juniors U16’s (2nd year U14’s by Coach invitation)

Thursdays: (until the end of March) Turbo/Roller Session 8pm (sharp) – 9:15pm Snrs., Juniors, U16’s, U14’s (*min age 12years). £4/rider. Ideally, bring a road or track bike and turbo trainer or rollers, though Spinner bikes are available, fitted with SPD/flat pedals. On 12 Oct there will be 10-mile tests and others, so if possible bring bike equipped with a speedometer.

Saturdays: (until end of March) Freewheel Youth Go-Ride Off Road Session

(MTB or Cross Bikes) 9am–10:30pm U10’s (minimum age 8 years unless agreed by the Coaching Team) 9am-11am U12’s, U14’s

Road Bikes on the Track (Novice Session) 9am -11am Seniors, Juniors, U16’s 2nd year U14’s

*Navigated Off-Road Ride: 9am – 11:30am Seniors, Juniors, U16 and competent U14’s by Coach recommendation or invitation. (All riders must be self-sufficient as this is a “Navigated ride}.

Ride: 9am – 11:30am Seniors, Juniors & competent U16’s (All riders must be self-sufficient as this is a “Navigated ride}.

Sundays: Club Run 9am 2-3hr Ride (Meet at Tennis Reception Gosling Sports Park)

*Special Note on  Navigated Off-Road Rides

Saturday 7th October  will be the start of navigated off-road rides. These are two hour or more rides targeted at those racing cx, with the aim of improving skills and endurance. Key though is they are about having fun. 
The rides are open to those that the coaches believe have the skills and fitness to do the rides, so please ask. It is best that you have done some of the cx sessions at GSP before venturing out. They are aimed at U16 and above.

These are NOT coached rides but we look after each other. Numbers are limited by which experienced riders are going out.

What you need :-
Appropriate clothing for the weather, helmet , gloves, glasses etc.
Very well maintained bike :- CX or MTB.  If its not working properly you can’t join as it will only break once out!

Ability to fix bike:- 2 spare inner tubes, tyre leve rs, pump, ideally spare chain links and multi-tool.

Other :- water, energy bar,anything you need for allergies.
We set off at 9am prompt and this is going to be enforced so you need to be at the track early. We aim to be back at 11am but conditions and “mechanicals” can’t guarantee this.


Attention all track, road and cyclo-cross riders.

The track racing season is now almost over and the following switch to the use of road bikes and cyclo-cross is now under way.

MONDAYS – the last track training session on track bikes will be on Monday 4th September. Monday evening sessions will then cease and riders should attend the open road bike sessions on Wednesday evenings.

TUESDAY and WEDNESDAY – cyclo-cross training is now under way and will continue through until March 2018. (Senior and 14+ youth age group on Tuesdays and the younger group – minimum age 9 years on Wednesdays).

WEDNESDAY – from 30th August Road bikes on the track will replace the track bike sessions.

FRIDAY – last track league meeting of the year – Friday 8th September.

SATURDAY mornings – track bikes will replaced by road bikes as from Saturday 9th September – 14 years and above (last track bike session is 2nd September). Go Ride free-wheel sessions will continue as normal. Off road and road rides will also be organised.

Saturday 7th October  will be the start of navigated off-road rides. These are two hour or more rides targeted at those racing cx, with the aim of improving skills and endurance. Key though is they are about having fun.

The rides are open to those that the coaches believe have the skills and fitness to do the rides, so please ask. It is best that you have done some of the cx sessions at GSP before venturing out. They are aimed at U16 and above.

These are NOT coached rides but we look after each other. Numbers are limited by which experienced riders are going out.

What you need :-
Appropriate clothing for the weather, helmet , gloves, glasses etc.
Very well maintained bike :- CX or MTB.  If its not working properly you can’t join as it will only break once out!

Ability to fix bike:- 2 spare inner tubes, tyre leve rs, pump, ideally spare chain links and multi-tool.

Other :- water, energy bar,anything you need for allergies.
We set off at 9am prompt and this is going to be enforced so you need to be at the track early. We aim to be back at 11am but conditions and “mechanicals” can’t guarantee this.


Saturday Activities Bank Holiday weekend

Just to confirm for the calendar, we plan to run all the normal Saturday morning activities this coming weekend.

9am – 11am Track Improvers sessions (No complete Track Novices)

9am – 10:30am U8’s & U10’s Freewheel Session on Mountain / Cross Bikes

9am – 11am U12’s, U14’s

Sign on for all the above sessions from 8:30am


Please note our last Track Improvers session will take place on Saturday 2nd September and the first Saturday “Improvers” Road Bikes on the Track session will start on 9th September…

Welwyn Track Novice Sessions

Saturday 10th June 2017 – 10-30am – 12pm

Just as a reminder, our next Open Novice Track Taster Session will be held at Gosling Velodrome (AL8 6XE) this coming Saturday. Please confirm if you wish to attend this session a.s.a.p. via the form below.

Please arrive to sign on and register by 10am

Track bikes are available to hire @£4 per session. Standard Pedal system is Look Keo

(Hire bikes have Keo pedals fitted with Toe Clips & Straps fitted to pedal converters. Pedals on Hire bikes cannot be changed!)

Footwear: Flat soled laced Trainers or Road Cycle Shoes fitted with Look Keo cleats…

Wearing Helmet & Mitts on the Track is mandatory.

We recommend riders wear cycle clothing suitable for the prevailing weather conditions on the day.

Alternatively, short sleeved top with undervest/baselayer & Shorts/leggings plus long sleeve top will do…

Please bring a drink with you.

Further details and rider briefing will be given on the day.

Please be aware, this is an outdoor Velodrome and if the Track is wet, the session may not take place. Please keep an eye on the local weather forecast and check our web site/Face book page. www.welwynwheelers.org.uk

After successfully completing a Taster Track Session, (stage1) riders wishing to progress their Track skills, can then attend further 10:30am Novice Improver sessions over the next few weeks.

As novice riders improve their Track skills, they may be asked to move up to a more advanced 9am Improvers Session. These sessions are held regularly on Saturdays mornings throughout the summer, subject to weather conditions, coach cover and spaces being available. (Check with our Track Coaches after the session for more details.)

Francis Gallacher

Welwyn Coach Coordinator

Mob: 07831 402076

 The Saturday Go-Ride “Freewheel” sessions continue as normal; 9am – 10:30am (11am for older group).

 Monday 3rd  April – Monday 4th September (Excluding Bank Holidays)

7pm – 9pm

Open Track Training for experienced Senior & Youth 10years plus

 Wednesday 5th April – 6th September 7pm – 9pm

Welwyn Club Track Training session – Senior & Youth (N.B. We may sometimes run specific sessions on Track or Road Bikes during the summer).

 Track League started Friday 28th April


Saturday Morning Road Rides – Reminder

 Meet: 8:55 for 9:00am depart from Gosling Track

 Route: Hilly 50Km circuit (Codicote – Hitchin – Offley – Whitwell – Kimpton – Codicote), aiming to return to Gosling at 11:00am

 These regular rides will happen every week up to Easter – they are race-preparation rides (faster than club-runs) to lead up to our Hilly 50 TT on Good Friday. The intent is that riders know the route so that if the group splits up (it will), all riders know their way back to Gosling. Riders must be self-supported (innertubes, pump, etc). U16 riders should be accompanied by a parent/responsible adult at least for their first ride (ask your coaches if you’re strong enough). In the event of adverse conditions (eg ice), there will be an announcement on the WW Memebers Facebook page cancelling the ride from one of the Seniors.


 

Go Ride Sessions Update

go-ride_logo

We have decided to arrange some fun activities for our Go Riders over the coming weeks and we would like to see as many of you as possible taking part. Ultimately we are coaching you to start racing and, as coaches, we are keen to see what you have learned being put into practise. Here are the key dates:

Saturday 19th November – Ride to Stanborough Lakes – 9am – 11am

We will have a warm up on the running track. Each child will then be issued with a hi-vis bib and we’ll ride along the cycle way to Stanborough Park (South Side). PARENTS – you will need to complete a parental consent form as you sign your child on. (Parents are welcome to attend.) Every young rider will need to be clothed adequately for the weather conditions on the day… Lots of layers, full fingered gloves, warm socks and a drink they can carry themselves. THERE WILL BE NO GO-RIDE COACHING ACTIVITY AT GOSLING ON THIS DATE!!!!!

We could also do with a couple more responsible “Parents on Bikes” to help with escort duties to ferry the young one’s over to Stanborough Lakes on Saturday!

Saturday “Road Bikes on the Track” session at Gosling still goes ahead as normal this Saturday, 9am – 11am.

Saturday 26th November – Welwyn Wheelers Cyclo Cross Race Day – Stanborough Lakes

Riders, parents & friends, this is your chance to give some support back to your club when we host our round of the Central League Cyclo Cross race day. We need help in the shape of marshals, catering help etc etc and we need lots of cake to sell to the very hungry racers. It’s a fantastic day of racing so please do pop along and see us – there are mens/ladies Novice races as well as the childrens races – full details can be found on the British Cycling website: https://www.britishcycling.org.uk/events/details/153362/Welwyn-Wheelers-Cross/Central-Cyclo-Cross-League-Round-10

THERE WILL BE NO TRAINING ACTIVITIES AT GOSLING on Saturday 26th November!!

Saturday 3 December – Muddy Monsters Warm Up Fun J Races

Let’s warm those racing legs up ready for this years Muddy Monsters series which is a real biggie, this season with 7 rounds of racing!!!!!!! The action kicks off with Round 1 on Saturday 10 December at Cycle Club Ashwell, Smallgains Lane, Ashwell. So in preparation, on Saturday 3rd December, at our Go-Ride session at Gosling, we will have a fun racing morning, to see you put all of your hard work to the test – sign on from 8:30am, session starts at 9am prompt! We want to see as many of our young riders as possible!

Any questions please get in touch,

Francis, Sallie, Cathy, Ben, Richard

Your Merry Band of Welwyn Coaches…

Winter 2016 Training Sessions

Mondays (From 3rd October till 19th December)
Welwyn Members Progressive Circuit Training Session 7:30pm – 8:30pm. 
Adults and young people 12 years and upwards (The parents of our young riders can attend too…). Stuido 1 Trackside Reception.

 Tuesdays (from 20th September till 20th December)
Open Cyclo-Cross Training 7pm – 9pm
Numbers are limited to 20. Priority will be given to Welwyn Members arriving before 6:50pm).
Seniors, Juniors, U16 & the more experienced U14’s
(All those attending these sessions are expected to be experienced riders and or racing Cross).

Wednesdays (From 21st September till 21st December)
Open Cyclo-Cross/Off Road Training Session 7pm – 9pm
Numbers are limit ed to 20. Priority will be given to Welwyn Members arriving before 6:50pm).
U14, U12 & U10’s (minimum age is 8 but must be competent riders.
(All riders attending these sessions are expected to be racing Cross. Further note: These sessions are not suitable for riders attending the Saturday morning Freewheel sessions unless invited to do so by the lead coach, Sallie Bracewell or myself).

Thursdays From 6th October till 22nd December)
Welwyn Wheelers Progressive Turbo/Roller Session 8pm – 9:15pm
Open to all Seniors, Juniors & Youth A,B,C, Riders. LifeStyle Studio Tennis Reception

Saturdays from 24th September till 17th December
Open Go-Ride Freewheel Session 9am – 11am (U10s 9qm – 10:30am)
(This would normally be split into 2 groups by ability and age as previously advised. Youth riders 16 and younger. Minimum age 6years at the discretion of the lead Coach.)

“Novice” Road Bikes on the Track 9am – 11am
This Road Bike session is aimed at Novice riders Adult & Youth A U16’s.
(Numbers are limited on a first come , first served basis; 1 coach to 15 riders) The aim will be to gain experience in group riding and learn basic riding technique.

Non Coached activities on Saturdays

Regular Off Road Ride Starting sharp at 9am! Returning back by 11:30am
This is a “navigated ride” for competent self-sufficient riders. Adults, Juniors & U16’s (Under 14’s may be allowed to ride at the discretion of the lead coach on the day)

Regular Road Ride Starting at 9am! Returning back by about 11:30am
This is a “navigated Ride” for competent, self-sufficient experienced riders used to group riding. Adults Juniors & U16 Youth A riders only

Download full information sheet.


RBOT will be back from 21st September – if you want to attend , please read below for eligibility for the session

Road Bikes on Track: Wednesdays 7 – 9pm

This is an Open session the aim of which is:

To develop the Road Racing skills and to increase and maintain riders’ fitness levels in preparation for the 2017 racing season

Preference will be given to Welwyn Wheelers members if the sessions are oversubscribed .

Eligibility Criteria:

  • Adults, Junior and Youth A riders are eligible for the session, subject to the final approval by the lead coach.
  • Youth B Riders, who are members of the club, can be invited to attend by agreement from one of the Welwyn Level 2 Road Coach, prior to the day of the session.
  • All riders should have British Cycling (BC) membership with a Race Licence
  • Riders who do not currently race/ have a license must have approval to attend the session by a Welwyn Level 2 Road Coach.

Other Criteria:

  • All bikes should be well maintained and suitable for racing. ie: No saddle bags/ pumps
  • Cameras/ Go Pros will not be allowed. If Garmins are fitted and are deemed to be a distraction whilst riding the coach may require them to be removed
  • It is expected that all riders will have experience of riding their bikes at speed and in close proximity to other riders.
  • All riders will conduct themselves safely with the safety of others and themselves paramount. Should one of the Coaching Team identify dangerous riding or conduct which falls below that stipulated by the BC Code of Conduct for riders, they will be required to leave.
  • Should the level of fitness fall significantly below that of the group present, the rider will be asked to leave the session.
  • The sessions start at 7pm and include a warm up for all riders. Riders who are deemed to be unacceptably late will not be permitted to join the session
  • The sessions finish at 9pm. Prior to this time there is a warm down and debrief of the session

The lead coach for the session will have absolute discretion over whether a rider can attend a session.


Welwyn Wheelers Saturday Morning Go-Ride Freewheel Session

go-ride_logo

Every Saturday 9 – 10.30am we run a novice session for young youth riders up to 16 years of age. Using their own freewheel bikes. (Mountain or Cyclo-Cross bikes are best for these sessions as they are conducted on grass as well as hard surfaces). Riders will learn all of the vital skills and techniques to help them ride safely and competitively. (Go-Ride Races will also form part of the rider progression process).

The minimum age for these sessions is 6 years, the sessions are long and get progressively more challenging which is not suitable for very young riders. All riders must be confident and “coachable”.
Due to the progressive nature of the sessions you need to ensure that you can commit to having your child attend a number of sessions.

Go Ride 2

The coach has absolute discretion on whether a child is suitable for the session & will let parents know if their child does not meet the relevant criteria.

Riders can sign on from 8:30am but MUST be ready to start at 9am with their bike in good working order. They must be self-sufficient as parents are not allowed to access the coaching area, unless invited to do so by one of our coaching team.

Compulsory Kit:
A roadworthy bike – two working brakes that the young rider can use, correctly inflated tyres, working gears (If your child cannot yet ride a bike safely using brakes and gears, then this session isn’t suitable for them). No exposed worn handlebar ends! If your child’s bike does not meet these requirements then they may not be able to take part in the session. A bike, clothing and helmet check will precede the session. (We have a very limited number of Mountain Bikes that may be available to hire on the day).

Correct Clothing:
A well-fitting, correctly adjusted helmet that meets BS standards
Cycle mitts and/or long fingered close fitting gloves. (In the winter it can get very cold!). Suitable clothing for the prevailing weather conditions on the day! Specific cycle clothing preferred. No loose fitting garments, especially trousers… Close fitting leggings and several thin layers are best…

WATER!!! Each rider should have a drink with them during the session.

This should be a fun and enjoyable session for all our young riders to gain confidence in their riding ability and go on to compete in suitable entry level novice races….

One thought on “Sessions”

Comments are closed.