The growth of women’s cycling over the last few years has since a big increase in numbers attending events. Whilst this is obviously a positive for our sport, it also means that there are more challenges in races, as many riders (from junior to veteran) have been brought up racing in smaller numbers, where the best sprinter invariably would win. However, times are changing, and with that comes the need to understand race tactics in more depth. Admittedly, this is quite a large topic, so I will keep it relatively brief in the first instance. Here goes…
Bunch sprints don’t work for anybody other than those prepared to sprint
So if you’re not prepared to get your elbows out in the sprint finish, or you don’t fancy sprinting, you need to rethink your options. Which could be any one, or a selection of the following:
- attack off the front, on your own
- attack off the front, with other riders (not necessarily your own team mates)
- slim the numbers in the bunch down by making it hard
- use the circuit to your advantage
All seem relatively straightforward, don’t they? But hardly anybody uses these tools to their advantage.
Offence is the best form of defence
Not something you probably hear much within cycling circles – it stems more from American Football, but it is also true in road racing – go on the offensive and you are at an advantage straightaway. This doesn’t mean that you swear and curse at your fellow riders (the beauty of the English language); instead it means that you stay near the front and off the front, so that riders come to you. And guess what? It really is easier, as you don’t have to keep chasing people down, because they come to you. This lesson is especially important when you are riding in a bunch of over 60 – on the continent, races can have up to 200 riders and you can’t ride from the back to the front if 200 riders are stretched out, so you have to be near the front. I always look out for riders who are happy to sit at the back of the bunch, as the chances are that they are biding their time and conserving their energy for the sprint at the end. But if they’re at the back, that means it’s harder to stay on wheels as the less confident riders tend to drift to the back and they run the risk of getting dropped if the pace goes up.
A race is just that, a race
Which means that it shouldn’t be easy. It’s called “competition” so if you are finding that everybody in the bunch is chatting away, chances are you’re going to end up with a mass bunch sprint at the end of the race. If you know your stuff, you will know that once it comes down to a bunch sprint, you are much less likely to be in control of your own destiny and are at the whim of others. So if the bunch is having a chinwag riding along and you need a result, you need to do as much as possible to ensure that the chatting stops, the pace goes up and your competition start to find it a bit harder, because that is how you slim the numbers down and swing the finishing result in your favour.
Know your competition
This is two-fold: you want to know who to avoid (for example, riders you know who struggle with corners, or brake excessively) and you also want to know who probably knows what they’re talking about, who’s up for a race, and who you would want in a breakaway with you. If you’re not sure who that should be, look at the list of riders entered and see who’s good at time trialling, as chances are they will be pretty strong. At the same time, remember that anybody who knows what they’re doing, regardless of what they look like or how old they are, will know which wheel to follow and how to sit in. The rule is, don’t underestimate your competition.
When an attack isn’t an attack
There is a time and a place to attack. You can also attack more than once in a race, but if you’re going to do so, make sure that your early attacks are feints rather than full on attacks. The idea with this is that you are seeing who is up for the race and who isn’t on form. Make sure you attack in different places, but choose the timing. For example, most attacks happen either just after the brow of a hill or a corner when, in actual fact, the attacks which have the most effect tend to be when people least expect it.
Keeping the pace high
I’ve been in races when a discussion has been had pre-race that we would try to keep the pace high to slim the field down. The only problem is that you have that discussion with riders and then they don’t necessarily understand that it just means you do through and off at the front of the race at a fairly high speed; instead when it’s their turn to come through they attack. This tactic doesn’t usually work if you’re trying to keep the pace high. And regardless of what you may think, it’s generally a good idea to keep the pace high because the race is then safer and you don’t end up with people riding into the space underneath your armpit and encroaching on your dance space.
Lead out trains only work from the front
If half of your team is sat near the back of the bunch, it’s not going to work is it? You need rider numbers, speed, nerves of steel and lots of confidence to effect a successful lead out, so if you think your team mates are going to be hanging around the back of the bunch, pick another tactic to win your race.
Use the circuit to pick your moment
Watch your competition as they go through the finish line – if the finish is slightly uphill and people are struggling, knock it into your little ring and roll up and see whether you can ride past people as you go through the finish. When it’s not the final lap, nobody will notice that you’re watching other riders. If the finish isn’t your ideal finish, pick somewhere else to make your move – it may be a tight corner that you’re better than others at riding, or there may be a descent when you can press home your advantage – look at areas as you go around and work out what will work best for you.
Don’t be a sheep – negative racing is literally the WORST
Don’t follow every single attack that goes up the road, unless there is somebody in it who you want to be in a break with (the potential race winner, perhaps?). Also, don’t just mark people because you don’t want them to win. It makes a race really really boring. If you’ve got the ability to chase somebody down why not continue and do a real attack?
If you’re there for the photographs, you really need to be off the front
Why do you think professional riders launch random solo attacks 200km from the finish? Not because they’re mental (necessarily) but because it gives your team/sponsor(s) exposure. So if you’re in a sponsored team, do your sponsors a favour and attempt some attacks, because sponsors want exposure of the positive kind. Thanking you in advance!
Funnily enough, if you want to be there, you will probably surprise yourself. Don’t pressurise yourself into getting a result, just enjoy it for what it is – a bike race.
Check out Heathers previous guides:
Womens Cycling Planning Ahead
Click below to read:
Part One – Where Do I Start?
Part Two – What Do I Enter?
Part Three – What training should I do?
Part Four – Practice! Practice! Practice!
Part Five – Are You Ready To Race?
Part Six – Race Day
Part Seven – Circuit Racing
Most riders are obsessed with numbers in this Strava crazy world! We are always checking the data, the power, heart rate, time or speed for a session and obviously physical training is vitally important to becoming a successful road racer, but what about the other elements of racing that are often neglected?
Can you manage your emotions, your thoughts, your pre race nerves, your confidence levels?
Professor Steve Peters rose to fame with his Chimp Paradox Mind Model and is credited with much of the success of British riders in the past few years. Mental skills, like physical skills need time and effort to develop, how much time do you spend on them?
Simple things such as positive self talk to increase confidence and maintain focus, focused breathing techniques to control nerves and using imagery to visualise successful performances can make a significant difference.
Confidence also comes from setting SMARTER goals that include process goals. It is wonderful to have a goal of winning a specific race or completing a certain TT in a set time (an outcome goal), but often other factors outside your control influence these goals i.e. who else turns up for the race, how hard they have trained and the weather. You therefore need to set other goals or milestones that contribute to your overall goals for the season, or year. Ones that you are in control of, that will contribute to your long term goals and that you can be proud of achieving i.e. to have increased average cadence by X amount by X date, to have developed an effective warm up protocol by Spring or to have increased threshold power by X watts by X date, to have learnt to corner effectively in a bunch by Summer or to increase speed over a known course by X%. Achieving these milestones will bring confidence as you see your progress.
Pre race I recommend all my riders follow a set routine that works for them, I even ask them to write it down and plan it out along with a list of kit they need. This ensures there are no last minute panics. Using a set pre race routine and set warm up enables a rider to control their anxiety which in case is too much, experts recommend to use cbd hemp flowers.
During a race the mental skill most required is concentration and the ability to remain focussed at all times, a lapse in concentration could result in disaster. Post race it is vital to identify not just the areas for improvement, but all the things that went well. Try identifying 10 things that you did well each race i.e. did you complete a successful warm up, did you start in a good position, did you maintain a good position in the bunch, where you aware of the attacks, did you find a safe wheel to follow, did you hydrate well etc etc. Look for the positives; this is where confidence comes from! Always following the same process allows an athlete to get into the racing mindset. The British Cycling 20 minute warm is perfect for most events.
Racing Skills Session for 700cc at Hillingdon Cycle Circuit
Last year the Surrey League took the decision to make it compulsory for riders to attend two accredited race training sessions if they were planning to race in the league as a novice/Cat 4 racer. This year the South East Road Race League has done the same and it seems likely that other race organisers will follow suit.
These sessions cover a variety of technical skills for racing before progressing to some tactical skills including mock racing which is followed by a classroom session to discuss racing and training.
Having run a few of these sessions now, including some women’s only sessions, I truly believe riders at all levels can benefit from them. In the outside session we build the confidence to ride in close proximity to other riders, leaning on other riders, touching other riders, being in a bunch and moving through a bunch of riders.
Cornering in a bunch is very different to being cornering solo and being able to choose your line. Sessions like this give the opportunity to practise at speed in a safe environment. British Cycling has a great series of videos called Race Smart including one on Cornering in a Bunch which are well worth a look.
Women Only Session at Redbridge Cycle Circuit
Technique for mass starts and sprint finishes are covered and practised; in a race you only get to do each of these once and they are not the sort of things you should be practising with your mates on the open road! Often the main area for improvement on the mass starts is being able to clip your second foot in quickly without looking down, this is simple to practise on every ride and can make a huge difference to both your confidence on the start line and to the start itself.
All riders enjoy working on their strengths, the things they naturally excel at, but identifying and dedicating time to our weaknesses will pay dividends come race day!
The Sprint for the Line!
Knowledge really is power; do you know the demands of the races you are targeting? What is the circuit like? Is it a narrow circuit with tight corners, a wide circuit, an open road, is it hilly, where is the start/finish. If you are unable to ride the course or circuit pre race can you look at You Tube footage from previous races, look at Google Earth to get an idea of the layout, ask team mates or club mates what the circuit is like or even ask on social media. This will help you decide what skills you need to focus on most i.e. cornering or starts for town centre crits!
The excellent Race Smart videos cover everything from packing your bag to racing in high winds, but of course there is no substitute for getting out and practising so riders of all levels can benefit from this type of session.
Tactical skills are developed with experience, in your first few races really focus on observing the race, who did what, when and why? Where were the attacks? Was this a good place to attack? Did it work? Why? What happened in the race? How did you respond? How did others respond?
Watch other races live or on TV and see if you can work out what riders are doing and why? Observe how different tactics are used by individuals versus teams?
Then try some out! It is difficult to plan precisely, but have a strategy for the race or the course. Will you sit in the bunch and conserve energy as you know your strength is sprinting? Will you attack over the crest of a hill when other riders are easing off? Which attacks will you respond too? Where do attacks commonly happen on this circuit or course?
Early season races that are not your top priority for the year are good place to be brave and try out some tactics and see what might just work for you or your team.
So in 2016 will you develop your mental skills, your technical skills and your tactical skills alongside your physical training? You can bet the winners will be…….
This was the response from @Jonhinio when I asked the Twittersphere what was important on a Winter/Spring Cycling Training Camp!
Not surprisingly the other answers revolved around food, sun and scenery with @SJcyclist feeding back “I loved Mallorca, quiet roads, great weather, sympathetic drivers and stunning scenery”
It is often hard to fit winter miles in around life, work and of course the variable UK weather, so a winter or spring training camp allows you clock up some serious mileage before your racing season or sportive season starts and get some much needed vitamin D!
Whatever your cycling goals the extra hours in the saddle early season will certainly help and if you are aiming for a big sportive like the Etape du Tour you will have the chance to ride climbs of similar length, which we just don’t have in the UK.
And yes the food is vitally important! If you have only been riding occasionally over winter then expecting your body to ride 4-6 days in succession is a big ask, and certainly not wise on calorie deficit!
David Butcher, Owner of 7hundred in Windsor and organiser of Training Camps in the Costa Blanca, says
“Motivation is the biggest driver. When it’s dark and miserable in the UK it can be difficult to find the motivation to ride, that can affect endorphin levels creating a negative feedback loop. The allure of different roads and warmer climes, even if only for a short period, can help restore motivation and reinvigorate your training.”
Hundreds of options exist for organised training camps where everything is done for you, the real pro experience! Just book a flight and pack your bike (or even hire one there) and everything else is taken care of.
45 Degrees North in Morzine, in the French Alps offer a luxury chalet with a hot tub, delicious food from a professional chef, a Level 3 Performance Coach, complimentary sports massage, a bike mechanic, homemade energy bars, laundry facility and a full support vehicle to carry extra layers, tools, food and drinks (and riders who fancy starting part way up the climb or a lift home at the end of the day!).
I asked Chris Sellings at 45 Degrees North how a rider should choose a training camp.
“This depends entirely on you, your budget, what you want to get out of your training camp and absolutely the time of year. For example, if you are looking for an early training camp in the mountains, you can rule out the Alps, but could find several in Mallorca, Andalucia or even South East Asia. This depends on your race calendar and targeted events. Generally, athletes will attend a training camp early in the season (February to May for UK) to improve their base fitness before the season really kicks in. Athletes targeting races later in the season (August to September) can absolutely benefit from a training boost mid-season (June to August).Some people go for camps run by big name coaches and for others it’s about taking the opportunity to explore a new location. There are a plethora of training camps out there to meet every budget and time restraint. The key is to think about your race season and whether you want to attend a training camp to lay base fitness or to peak for an important race. This determines the time of year to aim for. Next think about the type of fitness you need for your race. There is little point heading to the mountains if you are targeting flat, fast crit races and vice versa. Then it comes down to your budget. If you can afford to attend a training camp run by a famous coach and staying in luxury accommodation, then get in fast and book. Otherwise seek out a good quality camp that offers great value for money and the more beautiful the rides on offer the better!”
Often riders are concerned about their ability to participate or concerned they might be the slowest and hold the group up. David from 7hundred advises “choose your camp carefully, if in doubt don’t be afraid to ask questions and be honest about your abilities when discussing pace. Why not encourage those you ride with to join you? It’s not a race! It’s also easier to ride in a group you know”.
Chris agrees “We all have to start somewhere and any self-respecting training camp will recognise this and cater for weaker riders. There are a variety of ways to do this. Weaker riders will generally ride together with an experienced guide. For longer more challenging rides such as sportive routes, they may be set off before the faster groups and even from a point further along the route. There will be a no drop policy in place so you don’t need to fear being left behind and becoming lost. Sometimes vehicle support will be offered. This means, if you become too tired you can climb into the vehicle and be driven home. This said, you should have a reasonable level of fitness before attending a training camp and be able to comfortably meet the minimum requirements set by the training camp. If you are not sure, seek guidance either from a club coach or the training camp operator prior to booking.”
Most training camps will offer a variety of riding groups, with the distance and speed of each ride varying accordingly. Helen from Twickenham Cycling Club, who make an annual pilgrimage to Majorca for Legro’s Training Camp, feels “setting expectation of the groups, advising people which group they should be in and having enough group leaders to ride with the slower riders and allowing those who up the pace unnecessarily to go off on their own” is key to a successful week.
At Hotel Dory in Riccione, Italy, the 4 routes for the following day are posted up on the notice board in the bar with the distance, speed, profile and estimated time. Riders sign up for the one they would like to complete the following day and the hotel allocates the appropriate number of ride leaders to each group. The convenience of having the lists in the bar means that should you find yourself still in the bar at midnight with another glass of Italian red then you can quickly cross your name out on the 150km mountainous ride and swap to the 40km flat tourist ride!
Alternatively, how about a DIY training camp with your friends, you can then choose everything yourselves and decide your own schedules and rides, but you may miss out on the support, structure and local knowledge of an organised trip.
There are also plenty of cycling holidays to choose from the difference according to David from 7hundred being “A training camp is more focused, concentrating on building an aerobic base and while a cycling holiday may be guided and cover the same ground, it might not be as beneficial for those looking to improve. Cycling holidays are generally more relaxed and an excellent way to explore new terrain without the pressure to perform. Decide what your goals are for the year, if you intend to race or you’re targeting some big sportives then a training camp will be beneficial. If you’re simply looking for motivation to get back on the bike and rediscover your cycling mojo, or purely for enjoyment of being on the bike, a cycling holiday is the way forward.”
Just booking a training camp can be the incentive to get out and train in the winter, it gives you something to work towards and look forward to when you are slogging it out in the gloomy UK winter. It will reinvigorate your training, boost your fitness and up your motivation levels, what’s not to like!
Level 3 British Cycling Coach
A great new blog post on keeping your options open by our very own Heather Bamforth for The Racing Chance Foundation, excellent advice I felt we had to share it with CyclingShorts.cc readers.
Tom ‘Minty” Murray – Image ©Copyright www.johnsteelphotography.com
July 2014, the month the wheels stopped turning on my full time cycling career. A near 10 year trip was complete. 3 National medals, round after round of Tour Series, full winters spent at the Revolution track events, several trips around the Tour of Britain and a whole load of experiences across the world stopped, crossing one last circuit race finish line!
So that was the easy bit, stopping. The hard bit… What to do? Who to become? Remembering what they told me back at Uni. How to start all over after 10 years sat in the saddle each day, not to mention who was going to make up the wet bag and food box each day.
But in truth I’d been looking forward to this day, I was lucky enough through cycling to live outside of the “rider bubble” a little, I came to enjoy working with sponsors, developing products, speaking with the media/press and passing on a “pro” insight to amateur riders through my job as full time rider. Early on I perhaps didn’t realise fully what a full time sponsored rider was responsible for other than turning the pedals, but I had enjoyed growing into that role more and more through the years. The years had also sent me on a journey through team roles, from aspiring youngster, through domestique (team helper), on to team leader and finally on to the “experienced head” of the team. Passing on experience and knowledge to the new aspiring youngsters on the team was perhaps one of the most satisfying seasons out of the lot, so much so that during that final season I came to enjoy this role so much it motivated me to keep pushing myself on and perhaps was responsible for sending me off in this new direction in some ways.
Tom Murray Tour of Britain – Stage 7 – 2010 – © Mike Morley
All that meant that come July 2014 I was more than ready to embark on a new challenge within the sport and setup Tom Murray Cycling. There have been early challenges, remembering to pack the suit instead of the Lycra, taking up a spot on the spectator side of the railings instead of the start line and remembering that I no longer have to listen to the five same songs on repeat for each hour during the summer circuit race months… FREEDOM! But the competition and the drive to be successful remains the same. The challenge now is to help others achieve their best, be it amateur cyclist, sportive master or elite racer, with the benefit of 10 years of full time cycling and a knowledge of coaching practices gained from working with those within the cycling world together with the latest coaching theories, I’m loving it!
I have discovered this whole world of cycling away from competition. A completely new direction has been a breath of fresh air, the appetite for cycling in this country at the moment is unbelievable, school kids, HGV drivers, you name it, people want to cycle and develop, through cycling packages, events and professional training days, I have spent the past year helping them do that. Changing perceptions with haulage companies, inspiring kids to take up a bike or just helping people to get going again after many years away is hugely rewarding, this whole community side to cycling alongside its competitive famous brother is developing too.
So 12 months or so on, stepping away from cycling has in fact given me a chance to become even more involved within it. The wheels are turning again, in fact there going more than ever and best of all it’s like being right back at the start all over, ready to go along for the ride again, new experiences, new challenges, new motivation!
Take a moment or two over your next coffee and head over to www.tommurraycycling.co.uk to keep up to date with the Tom Murray Cycling team and follow us @TMCyclePackages on twitter to be part of the journey!
Tom “Minty” Murray
Now that the Women’s National Road Series is over for another year, many people will be thinking about what team they want to be riding for next season, so given that the better teams tend to be sorted by August, I thought it would be helpful to give those of you who might not have gone through the process before some guidance.
Where do I start?
Firstly, a good starting point is to think about what you actually want to achieve next season and whether you have all the “tools” available to you to be able to do so. For example, it might be something relatively simple like a need to improve on your base fitness over winter to help you be more competitive in the higher level races, or it might be something more difficult, like a lack of time and/or money.
Many people (male and female) make the mistake of applying a scatter gun approach to racing at the start of the season (a large factor being a plethora of races, on the most part circuit races, at the beginning of the season, which peter out later in the year), which doesn’t necessarily help with your fitness or your bank balance!
BC National Road Race Championships 2015 – Image ©www.chrismaher.co.uk / CyclingShorts.cc
So, what do you need to think about?
Time you have available
If you are at school, college, work or have kids, you will have other commitments other than riding your bike. That also means that you are likely to have a finite number of holidays available too – so think about what you intend to do in those holidays, and how many you are prepared to spend at bike races (everybody needs a break from work otherwise you get burn out).
You also need to think about how many hours a week you can dedicate to riding a bike – if you have a training plan that involves 20 hours a week on the bike, is it reasonable to think that you can achieve that? Or is 6 hours a week more likely? You can still achieve results on the latter, you just have to make sure that you are doing quality training.
Matrix Fitness GP 2015 | Motherwell – Round 2 – Image ©www.chrismaher.co.uk / CyclingShorts.cc
Cost of racing
Every time you race, you pay an entry fee. If you are keen to do more road races than anything else, these tend to be more expensive due to the nature of the infrastructure required for the race to go ahead. If you are likely to be tight on cash (which most people are), and you have to cover the costs of your own entry fee, decide in advance which races you intend to target (the cost of races disappears once the event has happened but if you earmark £30 for each National Series event, and £20 – £25 for every other event, you won’t be far off), how much you will need to spend to get there (including travelling, accommodation and food) and make those events your “target events”, you will go some way to making sure you budget for them accordingly.
Once you’ve earmarked how much it is going to cost you to get to the most important events in your calendar, then work backwards based on how much cash you think you are going to have available and look at local events first, then further afield. Remember, you don’t have to enter all women’s races if there isn’t one available. You can enter men’s events, but you have to be pretty quick because they fill up rather fast.
Women’s Tour De Yorkshire 2015 – ©www.chrismaher.co.uk / CyclingShorts.cc
If you live in a region where there isn’t much racing available for women, you have two choices: you either do something about it (by persuading organisers of men’s events to host a women’s race at the same time) or you have to travel. Most people have to travel at some point because races tend to be in the middle of nowhere. If you don’t have access to a car, the likelihood is that you will struggle to get to races unless you team up with someone else to get there or you get there using public transport, which might involve a stay over. If you’re not overly keen on those two options, you will need to look at the racing on offer in your locality and amend your season’s objectives accordingly.
Cheshire Classic 2015 – BC Women’s Road Series Rnd2 – Image ©www.chrismaher.co.uk / CyclingShorts.cc
Do you need to be on a team?
The short answer is “no”. However, some riders prefer to be on a team, so it’s each to their own. But, having said that, if you do want to be on a sponsored team, and you are considering applying to teams, make sure that you are honest with yourself about what you can give. Being on a team is a privileged position to be in, especially those where it includes the provision of clothing and equipment. You need to ensure that you can do justice to yourself and your potential sponsors before applying. You also need to think about the commitment level (see above) as if you’re limited on the number of holidays that you have, only you will know whether riding every Tour Series or driving the length of the country for National Series races is the best use of your time.
Notwithstanding the above, Tanya Griffiths wrote an article for us last year about applying for a team place, which you can access here.
Alexandra Women’s Tour Of The Reservoir 2015 – Image ©www.ChrisMaher.co.uk / CyclingShorts.cc
Perspective is important
Ultimately, the majority of racing cyclists in this country participate because it’s their hobby. That means it’s supposed to be fun and enjoyable (although it is hard work too). Focus on what you want to achieve, make sure your objectives or goals are SMART goals (specific, measurable, attainable, realistic and timely) and just enjoy riding your bike.
If you do decide to go ahead with applying to sponsored teams next season, we wish you the very best of luck and hope that everything works out for you.
Check out Heathers previous guides:
Race Tactics – It’s More Than Just A Lead Out
Click below to read:
Part One – Where Do I Start?
Part Two – What Do I Enter?
Part Three – What training should I do?
Part Four – Practice! Practice! Practice!
Part Five – Are You Ready To Race?
Part Six – Race Day
Part Seven – Circuit Racing