Coaching Schedule

Coaching sessions are free and highly recommended for all CRCA members, especially those of you new to racing. The sessions’ location, start time, and subject matter will be posted on crca.net every month. If you are on the suspended list you can not participate in our coaching sessions.

Attendees must:

show a valid USAC license

hand in a signed USAC Release form,

wear a CRCA Club jersey.

Riders who do not have these items will not be allowed to take part in the session.
Unless otherwise noted, participants are expected to be riding road bikes. Aero bars are not allowed.

Due to the increasing number of users in the park, all coaching sessions are limited to 12 riders, first come first served.

General questions on coaching and rider development should be directed to the VP of Rider Development at riderdevelopment[at]crca.net; for questions on specific workouts contact the coach.

February sessions
March sessions

September sessions
August sessions
July sessions
June sessions
May sessions
April sessions
March sessions
February sessions

February 2012

Saturday, February 18th
Women Only Racing Skills course
Central Park
Ann Marie Miller: ammhotwheels[at]aol.com
Meeting: 110th St & Adam Clayton Powell, Jr. Blvd. (north end of Central Park)
Sign in: 8:55am, Start 9:00am
Session description: Skills course – Learn and use bumping, wheel touching and recovery, bunny hopping, slow riding, cornering, predictive and avoidance techniques for racing and fast, disorganized group rides.
Emphasis: Skills work for racing and riding with contact. Contact ammhotwheels[at]aol.com to RSVP. Also, in case of cancellation.
Cancellation policy: Snow or Rain cancels.

Saturday, February 25th
Racing Skills course – Men and Women
Central Park
Ann Marie Miller: ammhotwheels[at]aol.com
Meeting: 110th St & Adam Clayton Powell, Jr. Blvd. (north end of Central Park)
Sign in: 8:55am, Start 9:00am
Session description: Skills course – Learn and use bumping, wheel touching and recovery, bunny hopping, slow riding, cornering, predictive and avoidance techniques for racing and fast, disorganized group rides.
Emphasis: Skills work for racing and riding with contact. Contact ammhotwheels[at]aol.com to RSVP. Also, in case of cancellation.
Cancellation policy: Snow or Rain cancels.

March 2012

Saturday, March 3rd
Racing Skills course – Men and Women
Central Park
Dave Jordan: djcoaching[at]gmail.com
Meeting: Engineer’s Gate (90th & 5th)
Sign in: 8:25am, Start 8:30am
Session description: Skills course – Learn and use bumping, wheel touching and recovery, bunny hopping, slow riding, cornering, predictive and avoidance techniques for racing and fast, disorganized group rides.
Emphasis: Skills work for racing and riding with contact. Contact djcoaching[at]gmail.com to RSVP. Also, in case of cancellation.
Cancellation policy: Snow or Rain cancels.

Tuesday Evening, March 6th
Women Only Racing Skills course
Central Park
Deirdre Murphy Bader: deirdre.bader[at]gmail.com
Meeting: Engineer’s Gate (90th & 5th)
Sign in: 6:55 PM, Start 7:00 PM
Session description: Skills course – Learn and use bumping, wheel touching and recovery, bunny hopping, slow riding, cornering, predictive and avoidance techniques for racing and fast, disorganized group rides.
Emphasis: Skills work for racing and riding with contact. Contact deirdre.bader[at]gmail.com to RSVP. Also, in case of cancellation.
Cancellation policy: Snow , Rain or temperature below 40 degrees cancels.

Thursday Morning, March 8th
Racing Skills course – Men & Women
Central Park
Ann Marie Miller: ammhotwheels[at]aol.com
Meeting: 110th St & Adam Clayton Powell, Jr. Blvd. (north end of Central Park)
Sign in: 6:25 am, Start 6:30 am
Session description: Skills course – Learn and use bumping, wheel touching and recovery, bunny hopping, slow riding, cornering, predictive and avoidance techniques for racing and fast, disorganized group rides.
Emphasis: Skills work for racing and riding with contact. Contact ammhotwheels[at]aol.com to RSVP. Also, in case of cancellation.
Cancellation policy: Snow or Rain cancels.

Thursday Evening, March 8th
Racing Skills course – Men & Women
Central Park
Dave Jordan: djcoaching[at]gmail.com
Meeting: 110th St & Adam Clayton Powell, Jr. Blvd. (north end of Central Park)
Sign in: 6:55 PM, Start 7:00 PM
Session description: Skills course – Learn and use bumping, wheel touching and recovery,
bunny hopping, slow riding, cornering, predictive and avoidance techniques for racing and fast, disorganized group rides.
Emphasis: Skills work for racing and riding with contact. Contact djcoaching[at]gmail.com to RSVP. Also, in case of cancellation.
Cancellation policy: Snow or Rain cancels.

September 2011

Thursday, September 15
End of Season/Transition Strategies
Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: End of Season/Transition Strategies. What to do to finish your season strong, and what to do now to get ready for next year. A great tune-up for the last few park races, this session features techniques for attacking and breaking away. You will practice “race simulation” attacks and chases, and will review techniques for improving your explosive power. As the season winds down, you need to think about your preparation for next year. You’ll also practice some base-building workout skills that will help you get the jump on next year, and review some muscular strength and endurance workouts for greater power and efficiency.
Emphasis: Fine-tuning skills and race strategies for the last few races of the season, as well as base-building and off-season workouts to get a jump-start on next year. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy:Rain or extreme weather (high winds, lightning, thunder, hail, etc.) at 5:00am cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

August 2011

Wednesday and Saturday, August 10th & 13th
Crash Course in Crash Prevention, 2 day course
Central Park
organized by CRCA, Kissena, NYCC & NYSBRA
Open to all NYC area cyclists
Scot Willingham, scot[at]shankpro.com
Eric Ragot, eragot1621[at]earthlink.net
Wednesday Meeting: 110th St & Adam Clayton Powell, Jr. Blvd. (north end of Central Park)
Sign in: 5:50am, Start 6:00am
Saturday meeting: 110th St & Adam Clayton Powell, Jr. Blvd. (north end of Central Park)
No sign in. Start 9:00 AM (2 to 3 hour ride)
Session description: Skills course – Learn and use bumping, wheel touching and recovery, bunny hopping, slow riding, cornering, predictive and avoidance techniques for racing and fast, disorganized group rides. The first day is instruction. The second day is a group ride for practice and automating what you have learned.
Emphasis: Skills work for racing and riding with contact. Contact Scot Willingham at riderdevelopment[at]crca.net to RSVP. Also, in case of cancellation, we have a contact.
Cancellation policy: Rain does not cancel. Please dress appropriately. High winds, thunderstorms cancel.
Necessaries: Signed release form if you have a racing license. If not, then $5.00 for one-day license. CRCA jerseys are NOT required.

Wednesday and Saturday, August 17th & 20th
Crash Course in Crash Prevention, 2 days offered
Prospect Park
organized by CRCA, Kissena, NYCC & NYSBRA
Open to all NYC area cyclists
Scot Willingham, scot[at]shankpro.com
Eric Ragot, eragot1621[at]earthlink.net
Wednesday Meeting: West Drive entrance @ PPWest & PPSouthwest intersection
Sign in: 5:50 AM, Start: 6:00 AM
Session description: One hour class where you learn and use bumping, wheel touching and recovery, bunny hopping, slow riding, cornering, predictive and avoidance techniques for racing and fast, disorganized group rides. The first day is instruction.
Saturday meeting: 110th St & Adam Clayton Powell, Jr. Blvd. (north end of Central Park)
No sign in. Start: 9:00 AM
Session description: Group ride for practice and automating what you have learned.
Emphasis: Skills work for racing and riding with contact.
Contact Scot Willingham at riderdevelopment[at]crca.net to RSVP. Also, in case of cancellation, we contact you.
Cancellation policy: Rain cancels.
Necessaries: Signed release form if you have a racing license. If not, then $5.00 for one-day license. CRCA jerseys are NOT required.

February 2011

Women’s Skills Session – NOT Just for Beginners!

Saturday, February 26, 2011

Who: Ann Marie Miller

What: Racing skills Women’s Only session

When: 8:50 AM sign up; 9:0o AM start

Where: Tavern on the Green

Description: Women’s Skills Session – NOT just for Beginners:

Everyone can benefit from fine-tuning their bike handling skills; smooth technique, balance, cornering, and riding in close quarters. We’ll warm up with some pacelining and then perform drills to improve your bike handling and pack riding skills to build confidence and coordination. Conditions permitting.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.

Emphasis: The session will incorporate drills for pacelining, cornering, bumping, wheel touching and slow riding.

Cancellation policy: Precipitation of any kind (rain, snow, sleet, hail, extreme weather) icy conditions, or temperatures below 28 degrees at 8:00am cancel.

*If you would like to receive an email if there is a question of cancellation, RSVP to ammhotwheels[at]aol.com by 9:00pm the night before.

February 27, 2011

New Racer Orientation

Where: SBR Multisports, 203 W. 58th St. (Between 7th Ave. and Broadway)

Who: presented by Deirdre Murphy Bader & Ann Marie Miller, MA

This orientation will review CRCA Race Rules and Marshaling Policy, USA Cycling Rules, race preparation and basic racing tactics. We’ll also cover racing safety and formats. Get ready to start the race season with confidence! Come prepared with questions!? Contact Ann Marie Miller at ammhotwheels[at]aol.com for more information or to RSVP. Hope to see you Sunday!

March 2011

Coaching Sessions

Saturday, March 5

WOMEN ONLY – Racing Skills

Deirdre Murphy Bader, startracknyc[at]gmail.com

Morning Central Park Session

Sign up: 8:55 am 9:00 am start

Meet: At Engineer’s Gate (near water fountain)

Session description: Basic racing skills practice: holding a line, bumping, wheel touching, close riding, drinking/eating, looking back.

Reminder: Bring signed release form, USA Cycling Membership card and Club jersey. Limit 12 riders.

Cancellation policy: Rain or snow cancels, temperature below 28 degrees at 8:00 am cancels.

*If you would like to receive an email if there is a question of cancellation, RSVP to startracknyc[at]gmail.com by 8:00pm the night before.

Tuesday, March 8

Grants Tomb Circuits, 3 Options for Training

Dave Jordan, www.davejordancoaching.com

Sign in: 5:40 am, Start 5:50 am

Meeting: West 120th Street and Riverside Drive

Required: white light in front, red light in back

Session description: As prep for the Grants Tomb Criterium, but also for great skills with elements of speed, strength and timing. We will use the small GT oval circuit, the “GT/Riverside Church” race course, and the larger GT circuit utilizing Clairemont Avenue and the “International House Hill”.

Expect tight cornering, echelon pacelines, and “Points Race” training format. Will break into smaller groups if needed.

To reserve: contact djcoaching[at]gmail.com

Cancellation policy: Rain

Wednesday, March 9

5 minute Power/Over-Unders

Scot Willingham, scot[at]shankpro.com

Sign in: 5:40 am, Start 5:45 am

Meeting: Entry roadway near the Dairy

http://www.centralpark.com/pages/map-it/maps.html (use the Dropdown)

Required: White light in front, red light in back

Session description: 5 minute power/Over-Unders: NOT FOR THE FAINT OF HEART

Starting an interval at the 72nd St rise light as it turns green, gives a rider green lights until (depending on your speed) the light @ the end of the North Fields or to 110th St. We will use this to work on all-out 5 minute power efforts either individually or in two person teams. Race-specific demands. Please have speed and/or effort feedback system for monitoring and recording.

To reserve: contact scot[at]shankpro.com

Cancellation policy: Rain, icy conditions or temperature below 28 degrees at 5:00am cancels.*Please RSVP to scot[at]shankpro.com if you want an email in case of cancellation.

Thursday, March 10

Criterium Skills & Grant’s Tomb Reconnaissance

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Riverside Church, 120th & Riverside Drive, NE corner of the street

Session description: Criterium Skills & Grant’s Tomb Reconnaissance: This session will review criterium riding skills and tactics. We’ll practice cornering and bike handling skills for criteriums, as well as techniques for sprinting and basic lead-outs. Tactics and strategy for criteriums will also be covered – come prepared with questions! We’ll also preview the Grant’s Tomb course and review race format.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

Cancellation policy: Rain, icy conditions or temperature below 28 degrees at 5:00am cancels.*Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Saturday, March 12

Racing Safety Skills

Scot Willingham, scot[at]shankpro.com

Sign in: 8:55 AM, Start 9:05am

Meeting: 110th St & Adam C. Powell, Jr. Blvd

Session description: Racing skills session with on-road practice. Will consist of some teaching in the Park and then across the GWB to Piermont, using all skills learned. Includes bumping, close riding, wheel-touching recovery, slow ride, bunny-hopping and cornering techniques.

Emphasis: Bike Handling and Anxiety Reduction

Cancellation policy: Snow cancels. *Please RSVP to scot[at]shankpro.com if you want an email in case of cancellation.

Tuesday, March 15

Basic Racing Skills

Deirdre Murphy Bader, startracknyc[at]gmail.com

Evening Central Park Session

Sign up: 7:00 7:05pm start

Meet: At Engineer’s Gate (near water fountain)

Session description: Basic racing skills practice: holding a line, bumping, wheel touching, close riding, drinking/eating, looking back.

Reminder: Bring signed release form, USA Cycling Membership card and Club jersey. Limit 12 riders.

Cancellation policy: Rain or snow cancels, temperature below 40 degrees at 6pm cancels.

*If you would like to receive an email if there is a question of cancellation, RSVP to startracknyc[at]gmail.com by 8:00pm the night before.

Wednesday, March 16

5 minute Power/Over-Unders

Scot Willingham, scot[at]shankpro.com

Sign in: 5:40 am, Start 5:45 am

Meeting: Entry roadway near the Dairy

http://www.centralpark.com/pages/map-it/maps.html (use the Dropdown)

Required: White light in front, red light in back

Session description: 5 minute power/Over-Unders: NOT FOR THE FAINT OF HEART

To reserve: contact scot[at]shankpro.com

Cancellation policy: Rain, icy conditions or temperature below 28 degrees at 5:00am cancels.*Please RSVP to scot[at]shankpro.com if you want an email in case of cancellation.

Thursday, March 17

Endurance Racing Skills, Pt. 1

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Session description: Endurance Racing Skills, Part 1. The early season is the time to assess your base fitness and hone your technique for better results. This session focuses on endurance riding techniques and improving your efficiency. After a warm-up, we’ll work on pacelining for conserving energy, and we will perform drills to help your ride smoothly and with greater efficiency to make the most of your early season fitness! You’ll practice 3 skills to help you become a smoother, more efficient racer. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

Cancellation policy: Rain, icy conditions or temperature below 28 degrees at 5:00am cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Saturday, March 19

Racing Safety Skills – cancelled

Tuesday, March 22

Leg Speed

Deirdre Murphy Bader, startracknyc[at]gmail.com

Evening Central Park Session

Sign up: 7:00 7:05pm start

Meet: At Engineer’s Gate (near water fountain)

Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence?

Do you know how to read the terrain, race and competitors?

Do you know how to make that tremendous jump that separates the wheat from the chaff?

If not, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!

Emphasis: Speed Skill Workout, Sprinting

Cancellation policy: Rain or snow cancels, temperature below 40 degrees at 6pm cancels.

*If you would like to receive an email if there is a question of cancellation, RSVP to startracknyc[at]gmail.com by 8:00pm the night before.

Wednesday, March 23

5 and 1 minute Power intervals

Scot Willingham, scot[at]shankpro.com

Sign in: 5:40 am, Start 5:45 am

Meeting: Entry roadway near the Dairy

http://www.centralpark.com/pages/map-it/maps.html (use the Dropdown)

Required: White light in front, red light in back

Session description: 5 and 1 minute power: NOT FOR THE FAINT OF HEART

Starting an interval at the 72nd St rise light as it turns green, gives a rider green lights until (depending on your speed) the light @ the end of the North Fields or to 110th St. We will use this to work on all-out 5 minute power efforts either individually or in two person teams. Race-specific demands. Please have speed and/or effort feedback system for monitoring and recording.

To reserve: contact scot[at]shankpro.com

Cancellation policy: Rain at 5:00am cancels.*Please RSVP to scot[at]shankpro.com if you want an email in case of cancellation.

Thursday, March 24

Strength for Cycling

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Session description: Strength for Cycling. All the leg presses on the world won’t help your cycling unless you learn techniques to transfer muscle strength into power for climbing hills, sprinting, time trialing and breaking away. After a warm up as a group, you’ll review on the bike drills to improve strength for longer intervals. Learn 3 techniques you can use right away in your workout to give you more “muscle” on the bike. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

Cancellation policy: Rain, icy conditions or temperature below 28 degrees at 5:00am cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Tuesday, March 29

Grants Tomb Circuits, 3 Options for Training

Dave Jordan, www.davejordancoaching.com

Sign in: 5:40 am, Start 5:50 am, session finishes 6:45, followed by cooldown, Q&A, etc…

Meeting: West 120th Street and Riverside Drive

Required: white light in front, red light in back

Session description: As prep for any race with punchy short steep climbs, but also for great skills with elements of speed, strength and timing. We will use the small GT oval circuit, and the larger GT circuit utilizing Clairemont Avenue and the “International House Hill”.

Expect tight cornering, echelon pacelines, and “Points Race” training format. Will break into smaller groups if needed.

3-5 laps of the smaller circuit for tempo pacelines with the group and then the “real” interval from the base of International House Hill to the south side of Grant’s Tomb

To reserve: contact djcoaching[at]gmail.com

Cancellation policy: Rain

Wednesday, March 30

Bridging Power intervals

Scot Willingham, scot[at]shankpro.com

Sign in: 5:40 am, Start 5:45 am

Meeting: Entry roadway near the Dairy

http://www.centralpark.com/pages/map-it/maps.html (use the Dropdown)

Required: White light in front, red light in back

Session description: 3 and 1 minute power: NOT FOR THE FAINT OF HEART

Most bridging efforts require anywhere from 30 seconds to approximately 3 minutes. We will use this to work on all-out power efforts. Race-specific demands. Please have speed and/or effort feedback system for monitoring and recording.

To reserve: contact scot[at]shankpro.com

Cancellation policy: Rain at 5:00am cancels.*Please RSVP to scot[at]shankpro.com if you want an email in case of cancellation.

Thursday, March 31

Gear Selection and Cadence for Better Results

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Session description: Gear Selection and Cadence for Better Results. Have you ever “missed the break” because you were under-geared? Ever found yourself spinning faster and faster and falling off the back? Been dropped because you couldn’t accelerate fast enough when the move went? Come to this session to improve your gear selection and shifting. You’ll learn about appropriate cadence for training and racing, and practice drills to improve your pedaling technique. Never be in the wrong gear again!!!!

Emphasis: Pedaling technique and handling skills for endurance riding and sprinting.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

Cancellation policy: Precipitation cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

April 2011

Saturday, April 2

Post-Race Racing Safety Skills

Scot Willingham, scot[at]shankpro.com

Sign in: 8:55 AM, Start 9:05am

Meeting: 110th St & Adam C. Powell, Jr. Blvd

Emphasis: Bike Handling and Anxiety Reduction

Cancellation policy: Rain cancels. *Please RSVP to scot[at]shankpro.com if you want an email in case of cancellation.

Tuesday, April 5

WOMEN ONLY

Leg Speed

Deirdre Murphy Bader, startracknyc[at]gmail.com

Evening Central Park Session

Sign up: 7:00 7:05pm start

Meet: At Engineer’s Gate (near water fountain)

Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence?

Do you know how to read the terrain, race and competitors?

Do you know how to make that tremendous jump that separates the wheat from the chaff?

If not, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!

Emphasis: Speed Skill Workout, Sprinting

Cancellation policy: Rain or snow cancels, temperature below 40 degrees at 6pm cancels.

*If you would like to receive an email if there is a question of cancellation, RSVP to startracknyc[at]gmail.com by 8:00pm the night before.

Thursday, April 7

Strength for Cycling

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Emphasis: Leg strength, pedaling efficiency, improved power output for longer efforts.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

Cancellation policy: Rain, extreme weather conditions (Lightning, thunderstorms, excessively high winds) *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Saturday, April 9

Skills Practice & Training Ride

Scot Willingham, scot[at]shankpro.com

Sign in: 8:55 AM, Start 9 AM

Meeting: 110th St & Adam C. Powell, Jr. Blvd

Session description: For graduates of previous skills sessions, this ride will provide the opportunity to practice skills during a strenuous training ride. Going to Piermont and back along Henry Hudson Drive, the group will use all skills learned, including bumping, close riding, wheel-touching recovery, slow ride, track stands at all red lights, bunny-hopping and cornering techniques. Hill attacks and breakaway attempts are encouraged.

Emphasis: Bike Handling and Anxiety Reduction

Cancellation policy: GWB closure or thunderstorms. Please RSVP to scot[at]shankpro.com if you want an email in case of cancellation.

Tuesday, April 12

Points Racing

Deirdre Murphy Bader, startracknyc[at]gmail.com

Evening Central Park Session

Sign up: 7:00 7:05pm start

Meet: At Engineer’s Gate (near water fountain)

Session description: Prepare for the CRCA Points Race April 16rd.

Strategy for points races will be discussed and sprinting will be practiced.

Learn how to conserve energy and use it when you really need to. All levels are welcome!

Emphasis: Points racing, sprinting

Cancellation policy: Rain or snow cancels, temperature below 40 degrees at 6pm cancels.

*If you would like to receive an email if there is a question of cancellation, RSVP to startracknyc[at]gmail.com by 8:00pm the night before.

Thursday, April 14

Climbing and Hills

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am Start: 6:00am

Meeting: Tavern on the Green

Session description: Everybody’s favorite workout!!! Are you intimidated by hilly races? Are you afraid of getting dropped when the road tilts up? In this session you’ll practice training techniques to help you conquer the climbs and develop explosive power for uphill sprinting. You’ll learn skills to build sustained power for longer climbs, and practice drills to build speed for sprinting and attacking. We’ll review strategies for pacing yourself on hills, and proper technique to avoid fatigue.

Emphasis: Climbing techniques, gear selection, strength and stamina for hills.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.

Cancellation policy: Rain, extreme weather conditions (Lightning, thunderstorms, excessively high winds) at 5:00am cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Tuesday, April 19

Leg Speed

Deirdre Murphy Bader, startracknyc[at]gmail.com

Evening Central Park Session

Sign up: 7:00 7:05pm start

Meet: At Engineer’s Gate (near water fountain)

Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence?

Do you know how to read the terrain, race and competitors? Do you know how to make that tremendous jump that separates the wheat from the chaff?

If not, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!

Emphasis: Speed Skill Workout, Sprinting

Cancellation policy: Rain or snow cancels, temperature below 40 degrees at 6pm cancels.

*If you would like to receive an email if there is a question of cancellation, RSVP to startracknyc[at]gmail.com by 8:00pm the night before.

Thursday, April 21

Racing Skills – Sprint Basics

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Session description: The perfect session to help you improve your sprinting, whether you are new to the sport or an experienced racer looking for a tune-up for your sprint! We will review drills to improve your explosive power and sprinting, and review how to incorporate these drills into your workouts. The session will feature some shorter, intense intervals with sprints and “race simulation” sprint efforts to practice sprinting at higher intensities. We will also cover the use of explosive sprint efforts to attack and launch a break.

Emphasis: Drills to improve sprinting skills and explosive efforts. Strategies for sprinting, lead-outs and attacks.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

Thursday, April 28

Repeated Efforts

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Session description: This session will help you build stamina for repeated short efforts like you would find in criteriums, or repeated attacks on road races. We’ll review strategies to help you be more efficient, and how to recover even in the face of effort after effort. You will perform drills featuring multiple shorter high-intensity intervals, from 1 – 3 minutes in length. You’ll learn tips to help you avoid “blowing up”. Be prepared for a series of several short, high-intensity efforts.

Emphasis: Above LT and VO2 max efforts. High-intensity repeatability and “energy management” strategies.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

May 2011

Tuesday, May 3

Harlem Hill Sprints!

Dave Jordan, www.davejordancoaching.com

Sign in: 5:40 am, Start 5:50 am

Meeting: Tavern

Required: white light in front, red light in back

Session description: Will Ride the Normal Big 6 mile loop as a single file paceline to get to the North Loop, including Harlem Hill. Then, with a small variation to the usual North Loop, we will have a 180 degree turn near the 6th Ave/Malcolm X entrance, then follow a strong lead out and Sprint up Harlem Hill!!!! Expect tight cornering, echelon pacelines if there are strong crosswinds, and “Points Race” training format so that you Sprint for consistency as well as the Victory!!!

Will break into smaller groups if needed.

Will do a series of North Loops consecutively, followed by the Big Loops…

Cancellation policy: Rain

To reserve: contact djcoaching[at]gmail.com

Thursday, May 5

Fast Sprints, Downhill & Flat Sprints

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am Start: 6:00am

Meeting: Tavern on the Green

Required: white light in front, red light in back

Session description: Fast sprints; downhill & flat sprints: So you make it over the climb at Harriman with the front group, but the race doesn’t finish uphill! And neither do many other “hilly” races. Find out how to get the most out of fast flat or downhill sprints. We’ll do a full lap of precision paceline riding and then practice shallow down hill sprints and flat sprints. You’ll review techniques for big-gear and light-gear sprints.

Emphasis: Leg speed, coordination and bike handling for high-speed, high-cadence sprinting.?Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.

Cancellation policy: Rain, extreme weather conditions (Lightning, thunderstorms, excessively high winds) *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Tuesday, May 10

Harlem Hill Sprints!

Dave Jordan, www.davejordancoaching.com

Sign in: 5:40 am, Start 5:50 am

Meeting: Tavern

Required: white light in front, red light in back

Will break into smaller groups if needed.

Will do a series of North Loops consecutively, followed by the Big Loops…

Cancellation policy: Rain

To reserve: contact djcoaching[at]gmail.com

Tuesday, May 10

Leg Speed

Deirdre Murphy Bader, startracknyc[at]gmail.com

Evening Central Park Session

Sign up: 7:00 7:05pm start

Meet: At Engineer’s Gate (near water fountain)

Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence?

Do you know how to read the terrain, race and competitors?

Do you know how to make that tremendous jump that separates the wheat from the chaff?

If not, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!

Emphasis: Speed Skill Workout, Sprinting

Cancellation policy: Rain or snow cancels, temperature below 40 degrees at 6pm cancels.

*If you would like to receive an email if there is a question of cancellation, RSVP to startracknyc[at]gmail.com by 8:00pm the night before.

Thursday, May 12

Attack, Break, Make it Stick

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am Start: 6:00am

Meeting: Tavern on the Green

Required: white light in front, red light in back

Session description: Attack, Break, Make it Stick: Are your attacks going nowhere? Do you just watch the break drift off into the horizon? This session will focus on the elements to launch a break, and how to make it stick, as well as how to bridge successfully. We will review how to get the most out of your attack efforts and then settle into a pace to stay away. Be prepared for explosive efforts and some sustained high-intensity intervals.

Emphasis: Explosive efforts, stamina, shorter high-intensity intervals.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.

Cancellation policy: Rain, extreme weather conditions (Lightning, thunderstorms, excessively high winds) *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Tuesday, May 17

Harlem Hill Sprints!

Dave Jordan, www.davejordancoaching.com

Sign in: 5:40 am, Start 5:50 am

Meeting: Tavern

Required: white light in front, red light in back

Will break into smaller groups if needed.

Will do a series of North Loops consecutively, followed by the Big Loops…

Cancellation policy: Rain

To reserve: contact djcoaching[at]gmail.com

Tuesday, May 17

Leg Speed

Deirdre Murphy Bader, startracknyc[at]gmail.com

Evening Central Park Session

Sign up: 7:00 7:05pm start

Meet: At Engineer’s Gate (near water fountain)

Session description: Leg speed and winning the race are synonymous. Do you know your optimal gearing and cadence?

Do you know how to read the terrain, race and competitors?

Do you know how to make that tremendous jump that separates the wheat from the chaff?

If not, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!

Emphasis: Speed Skill Workout, Sprinting

Cancellation policy: Rain or snow cancels, temperature below 40 degrees at 6pm cancels.

*If you would like to receive an email if there is a question of cancellation, RSVP to startracknyc[at]gmail.com by 8:00pm the night before.

Thursday, May 19

Favorite Fitness Workouts, Above & Below

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Session description: Favorite Fitness Workouts, Above & Below. Some sessions focus on race strategy or tactics, but this session focuses on workouts that will help you maintain intensity during races or time trials. Want to improve your sustainable power for Time Trialing and breakaways? This session features drills to improve your long term, sustainable power, for longer intervals or Time Trialing by working at, above and below your lactate threshold, or highest sustainable power. Be prepared to perform longer efforts. Note: If you like to suffer, this workout is for you!

Emphasis: Improving sustainable power, the ability to Time Trial or sustain a break, and efforts from Sub-LT to slightly above LT.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

Cancellation policy: Rain, extreme weather conditions (Lightning, thunderstorms, excessively high winds) *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Tuesday, May 24

Harlem Hill Sprints!

Dave Jordan, www.davejordancoaching.com

Sign in: 5:40 am, Start 5:50 am

Meeting: Tavern

Required: white light in front, red light in back

Will break into smaller groups if needed.

Will do a series of North Loops consecutively, followed by the Big Loops…

Cancellation policy: Rain

To reserve: contact djcoaching[at]gmail.com

Thursday, May 26

Racing Skills – Finesse your Sprint

Ann Marie Miller, ammhotwheels[at]aol.com

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Session description: Racing Skills – Finesse your Sprint. Does your sprint fade in those moments of high intensity? Prepare yourself to have something left for the final sprint, or during primes in crits when you are already working at high intensity. This session will focus on tips you help you maximize your sprint even when you’re near your limits. We will cover techniques to improve your form for sprinting when you are nearing fatigue, and strategies to help you give that extra effort even when you’re on the edge. The session will include some short-medium length high intensity intervals with sprints.

Emphasis: Sprint technique, strategy and timing, explosive efforts, near-maximal efforts.

Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com

Cancellation policy: Rain, extreme weather conditions (Lightning, thunderstorms, excessively high winds) *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

June 2011

Coaching Sessions

The 2011 Coaching program will be on hold until financial issues can be cleared up. We apologize for this as we understand members value this service. Please continue to check this page for updates. We hope this is a temporary situation.

Thursday, June 9

Ann Marie Miller, ammhotwheels[at]aol.com

Continuing the Clinic: Women’s Racing Skills – NOT Just for Beginners!

Sign in: 5:50am, Start 6:00am

Meeting: Tavern on the Green

Session description: Women’s Racing Skills – NOT just for Beginners: Everyone can benefit from fine-tuning their racing skills; bike handling, balance, cornering, and agility. We’ll warm up with some pacelining and then review drills to improve your bike handling and pack riding skills to build confidence and coordination. The session will incorporate race simulation scenarios to help you prepare for the dynamics of racing.

Emphasis: Skills for bike racing, basic race strategy and race dynamics. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.

Cancellation policy: Rain or extreme weather (high winds, lightning, thunder, hail, etc.) at 5:00am cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Wednesday, June 15

Scot Willingham, scot[at]shankpro.com

Continuing the Clinic: Women’s Racing Skills – Open to all Cyclists

Note: these sessions are being funded through a NYSBRA grant and are open to non-CRCA members.

Sign in: 5:50am, Start 6:00am

Meeting: Cherry Hill Fountain (small fountain to the West of Bethesda Fountain Piazza)

Session description: Women’s Racing Skills: Continuing the practice of fine-tuning racing skills; bike handling, balance, cornering, and agility. Drills to improve your bike handling and pack riding skills to build confidence, reduce anxiety, and increase coordination.

Emphasis: Skills for bike racing, basic pack positioning, and race dynamics. Contact Scot Willingham @ scot[at]shankpro.com.

Cancellation policy: Rain or extreme weather at 5:00am cancels.

*Please RSVP to scot[at]shankpro.com to be notified of cancellation.

Wednesday, June 22

Ann Marie Miller & Scot Willingham; ammhotwheels[at]aol.com & scot[at]shankpro.com

Continuing the Clinic: Women’s Racing Skills – Open to all Cyclists

Note: these sessions are being funded through a NYSBRA grant and are open to non-CRCA members.

Sign in: 5:50am, Start 6:00am

Meeting: 110th St & Adam Clayton Powell, Jr. Blvd

Emphasis: Skills for bike racing, basic pack positioning, and race dynamics. Contact Scot Willingham @ scot[at]shankpro.com.

Cancellation policy: Rain or extreme weather at 5:00am cancels.

*Please RSVP to scot[at]shankpro.com to be notified of cancellation.

July 2011

Thursday, July 14

Racing Safety Skills – B field Racers

Scot Willingham, scot[at]shankpro.com

Sign in: 5:50 AM, Start 6:00 AM

Meeting: 110th St & Adam C. Powell, Jr. Blvd

Session description: In keeping with CRCA’s commitment to safe racing, a coaching session for B field racers focusing on racing skills, including racing in tight groups, bumping, wheel touching and upright recovery, bunny-hopping, slow speed handling, and cornering techniques. Given recent crashes, CRCA encourages racers to test, learn, and/or refine racing skills. While fitness is important, skills, and confidence in skills, are also critical to your racing success.

Emphasis: Bike Handling and Anxiety Reduction

Cancellation policy: Rain cancels. Please RSVP to scot[at]shankpro.com if you want to attend and for cancellation notice.

Thursday, July 14

Ann Marie Miller, ammhotwheels[at]aol.com

Keeping it Fresh – Mid-season tune-up

Sign in: 5:50am Start: 6:00am

Meeting: Tavern on the Green

Session description: Keeping it Fresh; Fine-tune for the second half of the season: The perfect pre-Maltese tune-up! Now’s the time to evaluate your season so far & plan for the rest of the year. What questions do you have at this point in the season? What do you feel you need to work on? If you have taken a little break in the season or if you are feeling stale, this workout will show you how to re-visit some early-season training strategies to take you racing up a notch for the rest of the season. The session will review some techniques to improve your quickness and your efficiency.

Emphasis: Identifying techniques and skills to get results; skills for bike racing, basic race strategy and race dynamics. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.

Cancellation policy: Rain or extreme weather (high winds, lightning, thunder, hail, etc.) at 5:00am cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Thursday, July 21

Ann Marie Miller, ammhotwheels[at]aol.com

Climbing Strong

Sign in: 5:50am Start: 6:00am

Meeting: Tavern on the Green

Session description: Climbing Strong. Just in time to get ready for Hilltowns, Tour of the Catskills, Green Mountain and other hilly races. Need some fresh ideas for training for hills? Learn how to make the most of your hill repeats and climbing intervals. In this session you’ll practice training techniques to help you conquer the climbs and develop explosive power for uphill sprinting. We will work on skills to build sustained power for longer climbs, and practice drills to build speed for sprinting and attacking. We’ll review strategies for pacing yourself on hills, and proper technique to avoid fatigue.

Emphasis: Climbing techniques, leg strength and explosive efforts on hills. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.

Cancellation policy: Rain or extreme weather (high winds, lightning, thunder, hail, etc.) at 5:00am cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.

Thursday, July 28

Women’s Specific Session: Racing Skills – Sprints & Attacks

Ann Marie Miller, ammhotwheels[at]aol.com

Meeting: Tavern on the Green

Sign in: 5:50am, Start 6:00am

Session description: Racing Skills – Sprints & Attacks. The perfect session to help you improve your sprinting, whether you are new to the sport or an experienced racer looking for a mid-season tune-up for your sprint! We will review drills to improve your explosive power and sprinting, and review how to incorporate these drills into your workouts. The session will also feature some “race simulation” sprint efforts to practice sprinting at higher intensities. We will also cover the use of explosive sprint efforts to attack and launch a break. The session will include some shorter, intense intervals with sprints.

Emphasis: Leg strength, quickness, explosive efforts and techniques for sprinting. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.

Cancellation policy: Rain or extreme weather (high winds, lightning, thunder, hail, etc.) at 5:00am cancels. *Please RSVP to ammhotwheels[at]aol.com if you want an email in case of cancellation.