Scottish Cycling Women’s Track School in association with Filles a Velo
The Scottish Cycling Women’s Track School in association with Filles a Velo is a series of coaching sessions that will lead up to a Go-Race (fun) Track Meet at the end of the program.
All sessions (including the track meet) will take place at the Sir Chris Hoy Velodrome, Glasgow. Coaching sessions are on the 7, 14, 21 July with the track meet on the 4 August 2013.
The Track School is for compete novice to beginner/intermediate riders aged 16 and over, those already racing need not apply. However, riders that have just completed accreditation but are lacking confidence or skill are welcome.
Riders will be split into ability groups and will be coached at their appropriate level. There will be 3 coaching sessions and it is preferred that riders attend all or as many as possible to take advantage of this opportunity.
Bike hire will be available for all the coaching sessions and the track meet. This will be provided through Glasgow Life and is arranged on the day at the velodrome.
This summer school offers ideal female rider and coach development and with the addition of a track meet opens an opportunity for continued development of female race officials.
Entry can be made via the British Cycling online entry system for all the coaching sessions and the track meet. Click the links below to be taken to the British Cycling event pages to sign up.
Women’s Track School 1 – 7 July 2013
Women’s Track School 2 – 14 July 2013
Women’s Track School 3 – 21 July 2013
Women’s Go-Race Track Meet – 4 Aug 2013
To enable us to offer more sessions like this on both the track and the road in the future, we really need ladies to show their support by entering the above sessions.
Image ©John Hewat
Cycling Turbo Training for Beginners
a quick start guide to cycling indoors to explode your fitness fast. (20 interval workouts included).
by Rebecca Ramsay
Reviewed by Nick Dey
Cycling Turbo Training for Beginners is written in no-nonsense, ‘does what it says on the tin,’ prose and offers the novice indoor cyclist – of whom there has been an exponential population explosion this delightful winter – plenty of valuable and pragmatic advice on how to, as the Amazon Kindle page Amazon Kindle page
“get you up and running quickly and efficiently with turbo training so you can maximise your fitness when you can’t get outdoors for cycling training.”
The guide begins with a useful introduction by Rebecca and succinctly contains her raison d’être; the essence of which is to help those cyclists who feel intimidated and overwhelmed by the prospect of indoor cycling, offer a purpose to their turbo training and, not least, to inspire them to give the turbo a prolonged go (not just a session or two!)
The book begins by addressing the obvious in Section 1: what equipment do I need for Turbo Training? It covers pretty much everything from the Trainer + your bike (and tyre) through cadence, heart rate and power and onwards to hydration and the use of towels. If you can think it then be reassured, Rebecca has probably covered it. I’ve been using a Turbo for a year or two and still picked up many instantly useful tips.
Section 2 asks the question: What is Turbo Training and why bother? A short section that dispels a few myths and sets the agenda for what follows which is Section 3: Where is best to Turbo Train? Section 4: How do I go about an effective Turbo workout? Is where Rebecca’s experience as a professional cyclist really comes into play. She covers, with justifications, the warm up, the work out, including intervals training, and the cool down. If you think the latter unimportant then look at how many teams are now mimicking Team Sky’s approach (which they themselves introduced from the world of swimming.)
Section 5 hopes to help you overcome the perennial gripe about Turbo Training: 10 Ways to overcome Turbo Training boredom. It is condensed and thus easy to access and contains much that may help all cyclists, irrespective of experience. As does the oft neglected section 7: recovery from Turbo workouts!
So, now you’re familiar with the fundamentals it’s time to choose your Turbo Trainer and section 7: Which Turbo is right for me? Will help you make a reasoned choice, without any insidious marketing hype. Rebecca has ridden many trainers and reviews them without obvious bias, although she does have her favourite(s). What about rollers, I hear you ask? Well, section 8: Rollers versus Turbo Training – which is best? Sheds some light onto the debate and clearly explains the pros and cons of each system.
Ok, you’ve made your purchase and are now rearing to ride. Section 9: understanding pedalling technique and cadence, presents a vital, and sometimes omitted aspect of the sport. It is here you get a taste of Rebecca’s depth of experience and her workout paradigm, that of the structured interval, through a suggested cadence workout. It’s very good, I’ve tried it.
The book closes with a sack full of really well planned and explained Turbo sessions: Section 10: 20 Turbo charged workouts to explode your fitness! It starts with beginners intervals and progresses steadily through various structured-interval programmes: pyramids, negative splits, isolation, crossovers, threshold, power, etc. There is a definite progression here so the novice would be well advised to start with in the lower digits of the workout chronology – many are tough! Simply reading it gives you an insight into how to correctly and usefully structure your training. Riding them will only help you to become a better rider on the road.
An Aside: I notice that Rebecca appears to be using www.trainerroad.com on the book cover to record her sessions. Trainer Road is a superb addition for those of us without a power meter (a review is soon to follow).
This, as Amazon states, is a highly recommended read if you’re new to indoor cycling, or have been turbo training a short while but want professional guidance on how to take your indoor cycling fitness to the next level.
Who is Rebecca and why should I take her advice?
Rebecca Ramsay, nee Bishop, is a former multi-sport athlete: cross country ski champ, international triathlete and international cyclist with elite status who signed as a professional in 1998. She is also a certified personal trainer (NESTA, NCCA accredited).
At present she is a full-time mother of two and is focused on writing on the subject of cycling fitness and training. She also has an active interest in helping mothers become fitter, happier and healthier and plans to write eBooks for this market as well.
Rebecca answers the question – why should I read this guide? I aim to keep my guides short and simple to understand. I know you don’t have time to read a long, detailed science laden cycling book, so I summarise the science and try to give you exactly what you need to know to improve, and I keep the language simple.
If you would like more free cycling training or general fitness help, please visit my cycling website www.easycycling.com. At present on the site I have a FREE 4 Week Winter Training Programme download on sign up to my Ezine.
Additionally, you can find me on my Facebook Page where I’d love to hear from you!
Rebecca has a second eBook that has just been released, it’s available for the Amazon Kindle: The Time-Starved Cyclist’s Training Formula: how to find TIME to train for 100-miles – and NOT get divorced!
A review of this will follow shorty on Cycling Shorts.
CyclingShorts Rating: A real help for the busy novice – and not so novice – ‘indoor’ cyclist, we give it our Star Buy status giving it 100%…. you can’t fault it!
Cycling Turbo Training for Beginners – a quick start guide to cycling indoors to explode your fitness fast. (20 interval workouts included).
Available for Kindle
RRP £1.99 (Digital)
We’d like to introduce you to the Cyclodam Cycling Club, based in the beautiful city of Amsterdam and run by the lovely Hayley Davies and Monica Haydock.
Cyclodam provide all you need from a cycling club; catering for beginners to the uber experienced rider, all ages, men, women, boys and girls. They will show you how to use a bike for exercise, for sport and for getting you home safely from work. It’s a great social way to make new like-minded friends from all walks of life.
They break their club into three logical areas that make it extremely friendly and accessible, no need to feel out of your depth.
They also run a number of social events including weekly weekend rides, and workshops on all things cycle related like nutrition and bike maintenance and fun trips to visit some of the worlds top cycling races, this year they are going to the final stage of the Tour de France, so if you’re in Paris for the finish keep an eye out for the Cyclodam guys and girls!
The three levels are:
Love Cycling: Beginner or out-of-practice cyclist, you either don’t know how to ride a bike, or believe you’ve forgotten how (you’ve heard the cliché!). Join them to re-explore the art of riding a bike from the Dutch Highway Code, basic maintenance and how to balance your shopping while cycling!
Intro to Cycling as Exercise: Whether you’ve grown up watching the Tour de France and see yourself as the next pro or just realize the benefits of cycling, Cyclodam will help you get to grips with using 2 wheels as more than a form of transportation.
Cycling & Triathlon Club (CTC): For the enthusiastic cyclist, Cyclodam’s road and triathlon group, ride, train and compete together regularly. Why not join them out on the road? All levels of expertise welcome. It’s a mix of girls, boys, nationalities, ages and experiences. Training as often as work and personal commitments allow they meet regularly to better their swim, run and cycling skills. You can also find many of them at national and international competitions. New to road cycling or triathlons? Don’t worry – they welcome and encourage all new members, beginner or expert!
What Cyclodam say:
What can you expect from Cyclodam CTC?
As a member of Cyclodam CTC, expect to push your personal goals and achievements further. We work hard to make sure all individual training goals are met as a club. At the beginning of the swim, run or cycle session, we identify what each athlete aims to achieve and work together as a team to meet these.
Aside from training, you can also expect a range of benefits as a member from our main sponsor Giant, and the opportunity to wear team kit (we’ll be taking orders twice yearly). And of course, having fun at our superb socials!
How can you become a member?
Becoming a member is easy. We charge 25 Euros per year for each member. This is to cover our costs and to make sure we can keep the club running and provide you with the best offers from local companies. If you wish to join, please send an email to [email protected]