NWCCA Coaching session 6 – Weds 12th Nov

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This Wednesday’s session (7pm to 8:30pm, at this location https://bit.ly/marlpitscx in Marl Pits, Rossendale) will be focused on race approach and getting things right on the day, as well as the usual basic handling / skills parts. We will once again be on wet ground, and we hope that most of the Youth inter-regionals squad will be able to join. Because of this, we’ll be also looking at pits changes, in particular, and will split off the groups for this part. Parents and / or helpers welcome at this part in particular.

Dave, Bex and Sarah all welcome you along!

0:00 – 0:10 | Warm-Up

  • Easy sighting lap of the full mini course.
  • Include barriers and dismounts at gentle pace.
  • Short off-the-bike warm up routine
  • Add 3 × short 10s sprints out of corners to prepare for start drills.

0:10 – 0:25 | Race Starts Focus

  • Demo: efficient CX start technique (gear selection, clipping in, power, positioning, mental state).
  • Practise 3–4 start efforts (15–20 sec) from a grid.
  • Group reflection: “What made the fastest start work?”
  • Split groups:
    • Main group: clean clip-ins and acceleration control.
    • Inter-regional squad & Regional Youth riders: add holeshot into first corner and start grid positioning.

0:25 – 0:55 | Pit Discipline & Bike Change Practice (Regional Youth focus)

  • Regional Youth Team (20–30 min block):
    • Full pit setup walk-through (layout, entry/exit, safe zones).
    • Practise pit entries, handovers, and clean bike swaps under supervision.
    • Include pit etiquette: spacing, communication, mechanics’ position, rejoining line safely.
    • Optional relay or timed pit-change challenge for engagement.
  • Main group (during same block):
    • Flow drills on the main course (barriers, cornering, remounts).
    • Moderate effort laps linking previous session skills.
    • Swap groups halfway if appropriate.

0:55 – 1:15 | Full-Course Application

  • All riders reconvene.
  • 2–3 laps of full course at ~80% effort, integrating:
    • Starts, barriers, and pit sections (for those with spare bikes).
    • Focus on rhythm, consistency, and transitions.
  • Coaches rotate to provide individual feedback.

1:15 – 1:30 | Cool-Down & Debrief

  • Easy lap as a group.
  • Group reflection:
    • “What worked best in your pit process?”
    • “How did starts and pit management affect your rhythm?”
  • Quick preview of next session (Race Craft & Pacing)

Session Outcome:

Riders refine start execution and full-course linking, while the Regional Youth Team gains practical experience in pit discipline and bike changes under realistic race conditions.