Cleveland Velodromes Womens Weekend May 22nd-23rd .

5033 Broadway Avenue,Cleveland OH 44127

22 May, 2021

Description

A two-day, women only cycling and education clinic geared towards new riders to elite/competitive racers. 2021 Women's Weekend at the Cleveland Velodrome We are excited to have the opportunity to once again host the 2021 Women's Weekend at the Cleveland Velodrome. Cycling coaches MK and Stacy bring their passion and personal training & race experience to the track for the two-day event where riders of all abilities gather to learn new skills, enhance speed, strength and power as well as learn how to fuel their bodies for athletic success. If you have any questions, please email the Cleveland Velodrome: [email protected] Two-Day Clinic Details Groupings A Group - some track experience and/or road cat 1/2/3. Should be fairly fit and comfortable on track. B Group - some track experience and/or road cat 3/4/5. Should be reasonably fit and/or comfortable on track. Beginners - little to no track experience and/or desires refresher to be comfortable on track again. Saturday Schedule 7:30 - 8:00 Bike prep, registered/sign-in, coffee and donuts, mechanical instructions (saddle height, pedals, tire inflation, check for mechanical integrity prior to riding) beginners 8:00 - 8:15 Introduction to instructors and set goals and expectations for weekend (inc. track rules) 8:15 - 9:45 Track 101, learn infield drills 9:45 - 10:00 Snack break and intro’s - RD, Stacy, & MK (find female mechanic to support) 10:00 - 10:30 Warm-Up and Paceline Work A Group: 30 lap warm up @ blue line (ride rough water line), last 5 laps in sprinters lane building to all out sprint for final lap (details in drills) B Group: 20 lap warm up, last 5 laps building pace - no final sprint. Max riders of 7. Beginners: Individual efforts for first time on track! If not ready, will do work on apron. 10:30 - 11:30 Paceline drills including: A Group: Groups of <4 riders. 10 laps of water line, 10 laps of diamonds (turns ½ OR ½&¾ - all participants must do the same). While other riders are on track, A group should be doing slow roll learning/practicing a dual paceline OR bumping/leaning drills on infield B Group: Groups of <3 riders. 5 laps of water line low on track. 5 laps working up track until above blue on straights - instructor or A group member led. While other riders are on track, slow roll learning/practicing a dual paceline. Beginners: Try to get on track w/ 2 beginners + 1 instructor for a 5 lap paceline. Work dual paceline or rest between - depending on energy levels. A Group: Side by side paceline on track. Work on sticking red/black lines. 11:30 - 12:00 Anyone who wants can do jump drills 12:00 - 1:30 Lunch and nutrition discussion 1:30 - 14:30 Standing Starts (drills and on track time) + race discussion for standing start races 2:30 - 3:30 Rail Starts + race discussion for rolling start races 3:30 - 4:30 Push Starts + Flying 200 Drills/Discussion (no actual 200’s today) 4:30 - 5:30 Wrap up. Head to dinner (TBD: Johnny Mango’s is a strong option) Sunday Schedule 9:00 - 10:15 Yoga - instructors to prep bikes and ensure mechanical integrity 10:15 - 10:45 Warm Up - same as yesterday. If any beginners feel ready for the B group paceline, they can join. Max riders in B paceline = 7. 10:45 - 10:50 Mock A Group 15 Lap Scratch Race 10:50 - 11:00 Mock B Group 10 Lap Scratch Race 11:00 - 11:10 Beginners 10 lap Roll Up with Sprint at end - last 2 laps (if comfortable) 11:10 - 11:25 Mock A Group 30 Lap Points Race - sprints at 24, 18, 12, 6, 2 x points at final sprint 11:25 - 11:35 Mock B Group 10 Lap Scratch Race 11:35 - 11:45 Beginners 10 lap Roll Up with Sprint at end - last 2 laps 11:45 - 12:00 Open time - drills, tactics discussion, float time, etc. Riders choice. 12:00 - 1:00 Lunch & Strength/Nutrition 1:00 - 2:30 Time Trials (Flying 200, 2 up x 500m, 2 up x 2k) 2:30 - 3:00 Wrap Up