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November 2015 - Burnaby Velodrome Club

Wednesday Night Workouts- Please read

November 22, 2015 | By | No Comments

Hi Everyone,

We are publishing all our Wednesday night workouts here on the web page. If you have any questions about workouts or events at the track please email mgroth@burnabyvelodrome.ca. Thanks and happy riding!

Note: These are group training sessions. All riders must respect the coach/ their instructions as well as your fellow track users. Failure to do so can lead to your removal from the session. If any unsafe riding or rude remarks to a coach or another individual you may be asked to leave. If riders are feeling dizzy, light headed, short of breath, or uncomfortable please exit the track safely and inform the coach.

November 25th

Advanced workout Standing starts with gate- Riders can ride the blue above as well. Riders again will be allowed to do a 2×20 set of tempo at threshold. Visual of standing start https://www.youtube.com/watch?v=P1AfJSrh1ME

Gear for starts unrestricted. Efforts will emphasize the start. 50m, 50m, 75m, 100m, is one set.

Intermediate- Gate starts longer explanation- This is to prep or time trials the following week. Gear up to an 86 inch gear- Emphasis on form not on pushing a massive gear yet. Riders will be able to ride above the blue during the efforts at coach’s discretion

December 2nd-Time trials

December 9th

-Advanced training-Two sets of take a lap with advanced cones/intermediate cones in middle. Take a lap consists of one group riding on the blue line. The lead rider will listen for a whistle or bell. The coach will ring/whistle, signalling they are to start their effort. The rider must shoulder check before proceeding forward. If it is clear below the rider they are to get out of the saddle and pedal hard as they enter the sprinters lane. Riders must keep their head up at all times. Once the rider reaches the back of the other group they will be required to shoulder check and if it is clear get back on the back of the group.

-Intermediate training- Infinite elimination we total number of eliminations but riders stay in the race entire duration. Finish with a race- depending on # of riders we may need to run heats.

-The effort will start like an elimination race. Riders will receive their instructions on the rail. The effort will happen just like an elimination with the exception that you stay in the effort. Every other lap we will record who was the last rider across the line. The winner is the rider who has the least points at the end. The purpose of this is to work on our pack skills and awareness on the track in a friendly scenario.  

December 16th

Advanced 48kph- steady motor pacing, 2 lap turns. If you get dropped this isn’t the session for you. 2×12 min. Gear 90-92 inches. For motor pacing the coach will determine the number of laps a rider can sit behind the motor bike. In general we run with a maximum of 2 laps behind the motor bike before an exchange happens. The rider directly behind the motor bike will shoulder check and signal with their elbow. This allows riders behind to know their intentions. The rider accelerates up beside the motorbike on the right side of the motor. From there the rider is to make their way to the back of the pack. If gaps open in the pace line make sure the gap is appropriate to enter. Please ask a coach if you have any questions about appropriate gaps.

Intermediate- Infinite Elimination again with defined roles- Some riders must play the devil, some must ride from the front, some must hover in middle. Last effort for each group may be a race. Gear- 84 inches

–The effort will start like an elimination race. Riders will receive their instructions on the rail. The effort will happen just like an elimination with the exception that you stay in the effort. Every other lap we will record who was the last rider across the line. The winner is the rider who has the least points at the end. The purpose of this is to work on our pack skills and awareness on the track in a friendly scenario.  

December 23rd

Advanced- Keirin practice with defined roles.This workout takes place behind our motor pace bike. Each individual will draw tactics/position before each effort on the track. Riders must not pass the bike until it has pulled off. This will allow riders to gain experience in Keirin racing in a fun no pressure atmosphere. No gear restriction will be in place but keep in mind your tactics will change depending on your given role.

Intermediate- Keirin practice with defined roles. Each individual will draw tactics/position before each effort on the track. Riders must not pass the bike until it has pulled off. This will allow riders to gain experience in Keirin racing in a fun no pressure atmosphere. Gear restriction will be 86 gear inches. Safety will be top priority during this session.

-Winter Break-

December 30th

Advanced workout- Whistle drill- Easier workout after the break. Gear 88-90 inch. 2 sets of 10 minutes plus 1 cone drill.

Whistle drill involves riders are on the blue line riding on their own. When they hear a bell or whistle they are expected to shoulder check. If it is clear they should get out of the saddle and accelerate into the sprinters lane. The effort goes until the riders hear the bell or whistle again. All riders must shoulder check before returning to the blue line. Groups will be determined at the track by the coach. For safety of our riders groups can be limited in size.

Intermediate workout- Whistle drill- Emphasis on shoulder checks before moving either direction, jumping hard but not leaning the bike too far forward.Whistle drill involves riders are on the blue line riding on their own. When they hear a bell or whistle they are expected to shoulder check. If it is clear they should get out of the saddle and accelerate into the sprinters lane. The effort goes until the riders hear the bell or whistle again. All riders must shoulder check before returning to the blue line. Groups will be determined at the track by the coach. For safety of our riders groups can be limited in size.

January 6th

Advanced- Motor pacing tempo with sprints off the bike. Sprints will be 200m-400m in length. Gear 90-94 inches- 2 sets of 10-12 minutes depending on numbers. The motor bike will be riding around at 45kph. Each time the coach rings the bell the rider behind the motor bike will shoulder check. If it is clear below, they will get out of the saddle and sprint in the sprinters lane. Distance will be determined day of but will be either 200m-400m in length. Once the rider has completed their effort they need to shoulder check. If it is clear above the rider will go up the track to the rail and ride until the group catches them up. Riders must maintain 30kph on the track to stay upright.

Intermediate- Motor tempo with sprints-Gear 86-88 inch. Emphasis on the hard acceleration, shoulder checking both ways. The motor bike will be riding around at 38-40kph. Each time the coach rings the bell the rider behind the motor bike will should check. If it is clear below they will get out of the saddle and sprint in the sprinters lane. Distance will be determined day of but will be either 200m-400m in length. Once the rider has completed their effort they need to shoulder check. If it is clear above the rider will go up the track to the rail and ride until the group catches up. Riders must maintain 30kph on the track.

January 13th-Sprint Tournament

January 20th

Advanced- Gate practice on sprinters lane-Gear for starts unrestricted. Efforts will emphasize the start. 50m, 50m, 75m, 100m, is one set. Aim is for 3 sets each.Here is a video of a standing start https://www.youtube.com/watch?v=P1AfJSrh1ME

Tempo will be allowed above the blue. Leaving a large buffer zone when passing. Tempo workout will be 2x 20 minutes at threshold to just below. Acceptable gears for tempo are 86-90 gear inches.

Intermediate- Flying 200’s Looking at lines of the track. Demo of a flying 200. Each rider will aim for 4 flying 200 efforts. Gear unrestricted. Efforts will be timed. Finish with 1st and last elimination for fun at the end of the session.


January 27th

Advanced- Team pursuit chases. Multiple groups on the track riding above the blue line. Coach will call 2 groups at a time to chase one another. If a group is caught the effort is over. If a group is not caught within 3 minutes the chases are over. Gear 90-92 inch gears.

Intermediate- 2 sets of take a lap with intermediate cones in the between. Gear 84-86 inch gears.Take a lap consists of one group riding on the blue line. The lead rider will listen for a whistle or bell. The coach will ring/whistle signalling they are to start their effort. The rider must shoulder check before proceeding forward. If it is clear below the rider they are to get out of the saddle and pedal hard as they enter the sprinters lane. Riders must keep their head up at all times. Once the rider reaches the back of the other group they will be required to shoulder check and if it is clear get back on the back of the group.

February 3rd

Advanced- Whistle drill 2×12 minutes with advanced cones in between. Gear 90-92 inches. Whistle drill involves riders are on the blue line riding on their own. When they hear a bell or whistle they are expected to shoulder check. If it is clear they should get out of the saddle and accelerate into the sprinters lane. The effort goes until the riders hear the bell or whistle again. All riders must shoulder check before returning to the blue line. Groups will be determined at the track by the coach. For safety of our riders groups can be limited in size.

Intermediate- Keirin practice with defined roles. Gear restricted moto will pull off at 40kph. Keirin practice with defined roles. Each individual will draw tactics/position before each effort on the track. Riders must not pass the bike until it has pulled off. This will allow riders to gain experience in Keirin racing in a fun no pressure atmosphere. Gear restriction  will be 86 gear inches. Safety will be top priority during this session.

February 10th-Time trials

February 17th

Advanced-Advanced- Motor pacing tempo with sprints off the bike. Sprints will be 200m-400m in length. Gear 90-94 inches- 2 sets of 10-12 minutes depending on numbers.

Intermediate- Take a lap 2 sets of 10 minutes with Intermediate cones in between. Gear- 86-88 inch gears. Emphasis is on shoulder checking before you move up or down. Getting out of the saddle when accelerating down the track. Settling in at a hard effort and focusing on recovery when you are riding in the group.

February 24th

Advanced workout- Flying 500m efforts. Riders will do these in pairs. Alternating who leads and who follows. Goal for the lead rider is to drop the other rider. Goal for the 2nd rider is to not get dropped. If the 2nd rider can come around they must treat it like a rush in.Gear-90-94 inches

Intermediate- Flying 500m efforts. Riders will do these in pairs. Alternating who leads and who follows. Goal for the lead rider is to drop the other rider. Goal for the 2nd rider is to not get dropped. Gear-86-88 inches

Monday Night Workouts

November 22, 2015 | By | No Comments

Hey Everyone,

We are now posting our workouts here on the web page. We only have a few weeks left of our Monday night intermediate coached sessions. If you have any questions please email mgroth@burnabyvelodrome.ca.

November 23rd

Take a lap in pairs. We will have one group on the track riding at 32-33kph. Each group will do two sets of 15 minutes. The pair of riders will position themselves together in the line. The coach will ring the bell or blow the whistle for one pair to start. First the riders must shoulder check. Once they see it is clear the pair should get out of the saddle and drop down to the sprinters lane. The effort is done when the rides reach the back of the group. When the riders are getting close they must shoulder check to their right to make sure no one is above them. Riders must pull up track and get on the back without passing the riders in front of them.

Key points for this workout:

-Shoulder checking

-Hard acceleration into the sprinters lane

-Keep together in your pairings

-Keeping your head up and looking well ahead

-Loose grip on the bars/relaxed upper body, tight core

-No overlapping wheels

This is an intermediate session. All advanced riders must respect the coach and their instructions. Failure to do so can lead to your removal from the session. If any unsafe riding or rude remarks to a coach or other rider you may be asked to leave. If riders are feeling dizzy, light headed, short of breath, or uncomfortable please exit the track safely and inform the coach.

Coach’s discretion if the group needs to be split into two.

November 30th

Group team pursuit chases- These efforts are not all out. Riders will ride in groups of 3-5 based on coach’s selection. If the session is very busy the group will be split in two before splitting into pursuit groups. Aim will be for 3-4 chases per set and a total of 2 sets for each group. All groups/teams will be on the on the budget line spaced out from other groups. The coach will call 2 groups down to chase one another. If one group catches the other the effort is over. Note: please be safe when catching another group and anticipate an exchange from a front group. The coach will end the effort when the lead rider is within 2 bike lengths of the back of the other group. If we reach a time of 3 minutes before a catch has been made the coach will ring the bell signalling the group to go back to the blue line.

  • Shoulder check any time you change direction
  • Look well ahead
  • Loose grip on bars/relaxed upper body, tight core
  • No overlapping wheels

This is an intermediate session. All advanced riders must respect the coach and their instructions. Failure to do so can lead to your removal from the session. If any unsafe riding or rude remarks to a coach or other rider you may be asked to leave. If riders are feeling dizzy, light headed, short of breath, or uncomfortable please exit the track safely and inform the coach.

December 7th

Motor Pacing with 200 meter sprints off the motor bike. The motor bike will be riding at 38-40kph no faster on the blue line. What should I do if that pace is too high for me? Not to worry you will do a maximum of 2 laps behind the motor bike before riding up beside the bike and accelerating up to the rail so they can drop to the back of the pack. You will not be forced to sprint and we would prefer you get the experience riding with the motor bike for the complete effort. Doing 2 sprints and pulling off the track is not the intent of the workout. For riders who are doing the sprints the coach will point or blow a whistle while riding the motor bike. This signals the rider behind the motor bike to shoulder check and start their effort if it is clear. If you go without the coach’s permission you will be talked to. This is for everyones safety. Riders must only do 200m. Doing take a lap during this session will not be allowed.

  • Shoulder check any time you change direction
  • Look well ahead
  • Loose grip on bars/relaxed upper body, tight core
  • No overlapping wheels
  • Do not touch your front wheel to the motor bikes rear wheel
  • Leave space if you are uncomfortable or new with motor pacing

This is an intermediate session. All advanced riders must respect the coach and their instructions. Failure to do so can lead to your removal from the session. If any unsafe riding or rude remarks to a coach or other rider you may be asked to leave. If riders are feeling  dizzy, light headed, short of breath, or uncomfortable please exit the track safely and inform the coach.

Bare Bones weekend

November 12, 2015 | By | No Comments

 

Thanks everyone for coming out to our Bare Bones racing weekend, especially those racers who travelled up from south of the border to join us. We saw many new faces as well as old friends in attendance. There were smiles all around after three days of turning left and going fast. 

We want to say a big thank you to the following sponsors for making the event possible: Primal Performance, Jakroo, TinHorn Creek Vineyards, POC and Felt Bicycles for donating awesome prizes for our racers. Thanks to Skratch Labs for ensuring everyone stayed hydrated over the weekend. 

We also want to say thank you to all the volunteers who came out to make the event happen. A huge thank you to Keith Bruneau for donating his time and organizing the event. The weekend could not have happened without Keith taking on the roll as race director so please take the time to thank him. Thanks also goes out to:

 

Julian Base for his excellent and entertaining MCing skills.

Kirk McDowall, Mark Butschler, Krista Ruby and our club president George Mclaughlin for your help all weekend. 

Andy George and Fred Rothengatter for being on hand for first aid. 

Chris Anstey who was our race official all weekend

 

Bare Bones Results

Friday Night

   A Split points race

1st Jacob Schwingboth

2nd Zack kovalcik

3rd Dylan Davies

4th Amiel. Flett-Brown

A Belgian win and out

1st Jacob Schwingboth

2nd Aidan Caves

3rd Cam Fitzmaurice

4th Vince Marcotte

5th Gaelen Kehler

 

A Snowball

1st Jacbon Schwingboth

2nd Amiel Flett-Brown

3rd Aidan Caves

 

A Chariot

1ts Jacob Schwingboth

2nd-?

3rd Zach Kovalcik

 

Novice

Scratch Race

1st Tegan Cochrane

2nd Brett Allison

3rd Domenik Adamoski

 

Elimination

1st Tegan Chochrane

2nd Chris Matei

3rd Brett Allison

 

Unknown Distance

1st Tegan Cochrane

2nd Brett Allison

3rd Kuni Ueno

C group

Split points

1st Tristan Chernove

2nd Jeff Kemp

3rd Liam Fox

Belgian win and out

1st Jeff Wallace

2nd Greg Mathews

3rd Ben #59

Snowball

1st Tristen Chernove

2nd Jeff Wallace

3rd Jeff Kemp

Chariot

1st Kane Tchir

2nd Jeff Wallace

3rd #58

B Group

Split points race

1st Michael Wegner

2nd John White

3rd Jay Delaney

Belgian

1st Michael Wegner

2nd John White

3rd Bruce Denis

Snowball

1st Bruce Denis

2nd Michael Wegner

3rd Jay Delaney

Chariot

1st Maggie Coles-Lyster

2nd Devon Moonie

3rd Nial Dempsey

Italian pursuit

1st 1:10.79 -Maggie Coles-Lyster, Galen Kehler, Tyler Davies, Zack Kovalcik, Dylan Davies

2nd 1:16.88 – Annette Williams, Kenny Williams, Pete, Yohannes Tsejay, Rachel Canning

3rd   1:17.70 – Tegan Cochrane, Kane Tchir, Nial Dempsey, Wes Otchitwa, Tristen Chernove

 Saturday Nov 7

Miss and out

A’s

1st-Jacob Schwingboth

2nd-Cam Fitzmaurice

3rd-Amiel Flett-Brown

B/C

1st Devin Moonie

2nd-Kane Tchir

3rd-Niall Dempsey

 

Novice

1st-Travis McMillan

2nd-Tegan Cochrane

3rd-Michael Munro

 

Scratch Race

A

1st- Jacob Schwingboth

2nd– Zak Kovalcik

3rd-Vince Marcotte

 

B/C

1st-Derek Ulrich

2nd-Ludo Max

3rd-Tristen Chernove

Novice

1st-Travis McMillan

2nd-Tegan Cochrane

3rd-Michael Munro

Unknown Points Race

A 100 lap

1st-Dylan Davies

2nd– Zak Kovalcik

3rd-Jacob Schwingboth

B/C 80 lap

1st-Tristen Chernove

2nd-Derek Ulrich

3rd-Yohannes Tsejay

Novice

1st-Travis McMillan

2nd Michael Munro

3rd Tegan Cochrane

Team Sprint

1st Cam Duff,Stephen McLaughry, Zak Kovalcik,

2nd Krista Ruby, Tegan Cochrane, Jeff Kemp

3rd Tristen Chernove, Kane Tchir, Jeff Wallace

Point a lap

A

1st-Jacob Schwingboth

2nd-Cam Fitzmaurice

3rd-Zak Kovalcik

B/C

1st-Ludo Max

2nd-Derek Ulrich

3rd-Devin Moonie

Novice

1st-Travis McMillan

2nd– Michael Munro

3rd-Kuni Ueno

Sprint

A

1st-Cam Fitzmaurice

2nd-Stephen McLaughry

3rd-Jacob Schwingboth

B/C

1st-Krista Ruby

2nd-Devin Moonie

3rd-Mark Matthew

Novice

1st-Michael Munro

2nd-Tegan Cochrane

3rd-Travis McMillan

Sunday Nov 8

Snowball

B/C

1st-Tristen Chernove

2nd– Mark Matthews

3rd– Jeff Kemp

Novice

1st-#74,

2nd-#29

3rd– # 5

Points race

A

1st-Jacob Schwingboth

2nd– Zak Kovalcik

3rd-Amiel Flett

B/C

1st-Tristen Chernove

2nd– Mark Matthews

3rd– Kane Tchir

Novice

Antioquena

A

1st-Cam Fitzmaurice

2nd– Zak Kovalcik

3rd– #163

 

B/C

First and Last Elimination

A

1st-Zak Kovalcik

2ndAdam Reddy

3rdVince Marcotte

B/C

1st-Jeff Kemp

2nd– Atilla Avsar

3rd– Tristen Chernove

Marymoor Crawl all Categories

1st-Zac Kovalcik

Keirin

B/C

1st-Devon Moonie

2nd-Kane Tchir

3rd-Jeff Kemp

Novice-

1st-Jeff Wallace

2nd– Lachlan Hitchkiss

3rd-Dennis Smith

Novice Elimination

1st-#74

2nd-Lisa Eriksson

3rd-Dennis Smith