NWCCA Coaching Session 3: Dismounts, Remounts, Barriers – Haslingden Sports Centre – 5 Nov

1. Warm-Up: Cornering Recap (15 Mins)

• 00–05 min: Easy spinning around an open grass loop to loosen up.
• 05–15 min: Slalom & turn drills through cones. Focus on weight on the outside pedal, relaxed arms, and smooth line choice into tight turns.

2. Core Skills: Low-Speed Dismounts & Remounts (25 Mins)

• Dismounts (12 mins): Practice straight-line approach on grass. Step right leg behind left, unclip right foot first, coast on left pedal, hands on hoods, smooth ground contact.
• Remounts (13 mins): Practice running beside the bike, driving right thigh up and over the saddle (inner thigh contacts saddle first, not direct impact), immediately clipping in and pedaling.

3. Application Loop: Barrier Line & Remount Circuit (15 Mins)

• Mini-circuit in small groups: Approach → Smooth Dismount → Step Over Low Barrier → Remount → Accelerate.
• 2 laps at walking/jogging pace focusing strictly on fluid feet-to-ground timing, followed by 3 laps at increasing entry speed.

4. Race Simulation: Barrier Relay Race (15 Mins)

• Teams of 3–4 riders on a tight loop containing a double-barrier set.
• High-intensity tag-team relay: each rider completes 1 lap focusing on clean, aggressive barrier transitions under pressure and high heart rates.

5. Cool-Down & Debrief (5 Mins)

• 2 minutes easy spinning on open ground.
• Quick review of key cues (coast before unclip, slide onto saddle) and preview of Session 4.