A beautiful Sunday morning in the warm sunshine at Cyclopark for the PowerPack coaching session; even the wind dropped! We had 3 groups with the large & medium sized groups split between Bee & myself with John taking the younger ones. The large & medium riders each had a half hour session on cornering & on sprinting before a handicap race. I took the sprint session which had riders learning & practicing sprint techniques to improve skill, the relevance of it to their racing and the need to practice, particularly if sprinting is featuring a lot in their races.

We briefly discussed training principals and benefits of Specificity to improve their skill set for racing and how some sprint training could help them adapt. We also touched on Reversibility whereby the benefit of training is lost if not repeated or practiced.

Riders set off in multiple rows of 3 across the width of circuit 'D', spaced about 10 bike lengths apart practicing individual sprints; the large riders doing two sprints per lap and the medium riders one per lap. Riders then practiced sprinting in pairs with the rear rider being led out by the front rider. This was practiced a few times with riders understanding the need to be close to the rider in front to provide maximum benefit for their sprint. Finally we finished off with a Devil race on the 400 metre 'D' circuit, where every lap the last rider over the finish line was eliminated.

Points to remember:

• Keep looking ahead & don't deviate from your sprint line.
• Select an appropriate gear - find out what works for you, consider weather & terrain impacts and review as you get better.
• Try to continue to accelerate throughout the sprint effort - requires judgments.
• After the initial power effort when you have the gear turning get as low as possible - don't act as a sail!
• Practice.

Well done to all the riders. It was a hard session with repeated sprint efforts. A thank you to all the helpers too.

Ian Haller, Lead Coach Charlotteville Rascals

20th May 2013

Another Eelmoor race evening and yet another top turn out of Rascals, twenty one (21) racing across all the age groups. All rocking their Red White and Green Charlotteville kit and sporting their familiar smiles.

The children again ably put in to practice the technics they have been honing at the Saturday coaching session. But most importantly enjoying themselves and encouraging each other. Fantastic.

As ever the Rascals participation is down to their parents who we say a BIG THANK YOU to for supporting their and their friends endeavours.

Anyone else want to join in?

Then come along to Eelmoor Driver Training School Aldershot, Hants, GU11 2HL for race 5 of the Eelmoor Series on Wednesday 22 May.

• Goups D (under 10) & E (under 8) start their 10 minute race at 6:20pm.
• Groups A (under 16) B (under 14) & C (under12) start at 6:30pm for their 20 minute race.

Plus you might witness some parents and coaches having a go in the seniors race that starts at 7pm!

Another fantastic night at Eelmoor. Twenty two (22) Rascals racing across all the age groups. Resplendent in their Red White and Green Charlotteville kit. Five Rascals were making their Eelmoor debut. One of the whom only came to their first Rascals Coaching session the Saturday before!

The children all seem to be enjoying themselves and it was great to see them riding round with focus and determination. Plus the ever present smiles.

The results confirm the clean sweep for the Rascal girls in the U12's and U8's. Well done to all who raced. Plus a BIG THANK YOU to the parents for being the taxi service and for supporting and encouraging all the children.

Anyone else want to join in?

Then come along to Eelmoor Driver Training School Aldershot, Hants, GU11 2HL for race 4 of the Eelmoor Series on Wednesday 15 May.

• Goups D (under 10) & E (under 8) start their 10 minute race at 6:20pm.
• Groups A (under 16) B (under 14) & C (under12) start at 6:30pm for their 20 minute race.

Plus you might witness some parents and coaches having a go in the seniors race that starts at 7pm!

Wednesday 1 May and Eelmoor youth races were a sea of Green White and Red as twenty one Rascals turn out to race and have fun. And what racing we saw. They had all listen and taken on board last Saturday's coaching session at George Abbot as well as helping those who'd missed the session. So proud. Brilliant riding Rascals.

Anyone else want to join in?

Then come along to Eelmoor Driver Training School Aldershot, Hants, GU11 2HL for race 3 of the Eelmoor Series on Wednesday 9 May.

• Goups D (under 10) & E (under 8) start their 10 minute race at 6:20pm.
• Groups A (under 16) B (under 14) & C (under12) start at 6:30pm for their 20 minute race.

Plus you might witness some parents and coaches having a go in the seniors race that starts at 7pm!