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.
Riders must come with their membership card and racing license and sign in at the start of each session. 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.
May 2008
Tuesday, May 6
Women’s Sprint Session
Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
Sign in: 7:00 pm sign up; 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 no, these sessions are for you. If yes, come practice and be an example for the others. This session is specifically for women racers. Please try to know your gearing before class time. Any questions, feel free to email.
Emphasis: Speed Skill Workout
Cancellation policy: Rain cancels
Wednesday, May 7
Fast Sprints
Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
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! 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. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: Rain cancels.
Tuesday, May 13
Pack Riding and Criterium Skills
David Jordan, djcoaching[at]aol.com
Sign in: 5:40 am, roll at 5:45 am.
Meet: Tavern of the Green/Sheep Meadow crosswalk.
Criterium start, tight group riding skills, pacelines, cornering, descending, sprint in and out of saddle techniques. Get an edge on Somerville and Harlem criteriums.
Cancellation policy: Rain cancels
Tuesday, May 20
Basic Racing Skills
Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
6:55pm sign up; 7:00pm start
Meet: Engineer’s Gate, by the water fountain
Session description: Basic racing skills practice: holding a line, bumping, wheel touching, looking back. Bring any questions you might have about racing.
Cancellation policy: Rain cancels
Wednesday, May 21
Repeated Efforts
Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Repeated Efforts: 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 several shorter high-intensity intervals. You’ll learn tips to help you avoid “blowing up”. Be prepared for several short, high-intensity efforts. Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels
Tuesday, May 27
River Road Hill Repeats
David Jordan, djcoaching[at]aol.com
Meet at 120th and Riverside Drive at 5:40 am, and/or the New York side of the George Washington Bridge at 6:00 am sharp.
Pacelines on 9W to Ranger Station Climb, climbing technique and hill repeats; Pacelines return to UWS by 7:15-7:30 am.
RSVP to David to let him know you’re coming.
Cancellation policy: Rain cancels
Tuesday, May 27
Cornering
Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
6:55pm sign up; 7:00pm start
Meet: At benches on the east side of the Central Park drive, across the road from the Boat House.
Session description: Learn how to corner in a criterium and how to use the corners to your advantage!
Emphasis: Cornering (good for a recovery day as it will not be an intense workout)
Cancellation policy: Rain cancels
Saturday, May 31
Women’s Bike Racing Clinic
Beth Renaud, bethrenaud[at]yahoo.com
See the clinic announcement for details.
April 2008
Tuesday, April 8
BattenKILL! Hit the climbs, hard, early and often!
David Jordan, djcoaching[at]aol.com
Where: 120th Street and Riverside Drive
Sign in: 5:45am, start 6:00am (front and rear LEDs highly recommended for predawn training)
Session description: Off-road in Central Park is illegal, but attacking the hills is not! Learn the best way to approach and attack on hills. Sit or stand, high or low RPM, pacing strategy. Half the session is around Grant’s Tomb/Fairway climb and then Central Park to finish with some north loop hills
12-rider limit. Bring USAC license, club jersey, and your climbing legs!
Other local hills discussed are the Fairway climb, the Riverside Park trail climb below the GWB, Riverdale, River Road, 501-9W, Ash Street, Tallman park and trail.
Cancellation policy: Rain cancels.
Wednesday, April 9
Endurance Racing Skills, Part 1
Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am Start: 6:00am
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! Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com
Cancellation policy: Rain cancels.
Wednesday, April 16
CRCA Introductory Seminar
Deirdre Murphy Bader, rainbow97[at]att.net
Where: Rob Stern Studio, 80 West 3rd Street, 3rd floor (map)
Time: 7:30pm
If you are new to the club, regardless of your category or whether you have raced before, this seminar is strongly recommended. This session is informational only, do not bring your bike unless you can lock it up outside. RSVP to riderdevelopment[at]crca.net with the subject heading “Attending Intro Seminar.”
Tuesday, April 22
Hill Climbing and Uphill Sprints
Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
7:00 sign up; 7:05pm start
Meet: At Engineer’s Gate (near water fountain)
Session description: Want to win Jiminy Peak? Then practice your hill climbing and uphill sprints!
Hill technique, seated and standing, for efficiency and power - We’ll review technique and proper form to help you maximize your potential.
Emphasis: Power
Cancellation policy: Rain cancels
Wednesday, April 23
Endurance Racing Skills, Part 2
Ann Marie Miller, ammhotwheels[at]aol.com
Meeting: Tavern on the Green
Sign in: 5:50am, Start 6:00am
Session description: Endurance Racing Skills, Part 2: Want to have the endurance & sustained power to be there for the final sprint? Learn techniques to improve your efficiency and sustainable power to hang with the front group. We’ll warm up with some pacelining and then focus on technique and fitness drills to keep you going stronger, longer. This session will also cover bike handling skill work to build confidence and coordimation.
Contact Ann Marie at (917) 716-7846 or ammhotwheels[at]aol.com.
Cancellation policy: Rain cancels.
Tuesday, April 29
Leg Speed
Deirdre Murphy Bader, rainbow97[at]att.net
Evening Central Park Session
7:00 sign up; 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 no, these sessions are for you. If yes, come practice and be an example for the others. All are welcome!
Emphasis: Speed Skill Workout
Cancellation policy: Rain cancels
March 2008
Wednesday, March 12
Criterium Skills, Techniques and Tactics
David Jordan, djcoaching[at]aol.com
Meet: 120th Street and Riverside Drive
Sign in: 5:45am, start 6:00am
Session description: Warmup, Start, Positioning for Riding with the Wind, Cornering, Sprints
Race Simulation
Cancellation policy: Rain cancels