NWCCA Coaching Session 2: Starts & Carrying – Haslingden Sports Centre – 15 Oct

1. Warm-Up: Chase Game (15 Mins)

• 00–05 min: Easy spinning on a wide grass loop.
• 05–15 min (“Fox & Hounds”): 2–3 “Foxes” take a 5-second lead on a loop. “Hounds” sprint to catch them in 2-minute heats. Focus on fast reaction and early acceleration.

2. Core Skills: Grid Starts & Carrying (25 Mins)

• Grid Starts (~12 mins): Practice 4-wide start line reactions. Focus on dominant pedal at 1–2 o’clock, chest over bars, mid-range gear, and immediate 3–5 max-power pedal strokes.
  
• Carrying Techniques (~12 mins):
  • Suitcase: Right hand on top tube for short barriers/quick run-ups.
  • Shoulder: Right arm through main frame, top tube on shoulder, hand gripping left drop/hood for steep banks or deep mud.

3. Application Loop (15 Mins)

• Mini-circuit in small groups (4–5 riders): Grid Start → Sprint → Carrying Obstacle → Remount.
• Run 2 slow/technique-focused laps, then 3 laps building to race speed.

4. Race Simulation (15 Mins)

• Full grid starts leading into a 2–3 min short course loop with barriers and tight turns.
• Run 3 heats (practice heat + grouped category heats) to practice hole-shot positioning under high heart rates.

5. Cool-Down & Debrief (5 Mins)

• 2 minutes easy spinning.
• Quick recap on carry selection (suitcase vs. shoulder) and preview of Session 3.