NWCCA Coaching session – 26 Nov – Session plan

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This session’s focus is energy management, tactical awareness, competitive practice. Grace under pressure! All ages and abilities welcome as usual, lights not needed, coached by Dave Haygarth and Bex Rimmington with help from Sarah Grimshaw

Location ///manage.loving.cool or bit.ly/marlpitscx

7:00 – 7:15 | Warm-Up

  • 30s on / 30s off × 5 (high cadence, smooth accelerations).
  • Include two short cornering laps to re-activate handling skills.

7:15 – 7:20 | Core Intro – Pacing Strategies

  • Quick explanation of pacing models:
    • Even pacing
    • Fast-start pacing
    • Negative split
  • Riders to talk about their pacing strategy for the drills later.

7:20 – 7:40 | Split Group Block (20 minutes)

Group 1 – Regional Youth Squad (Peg Race – 2 Teams) – DAVE & SARAH

A 20-minute competitive block designed for high engagement and teamwork.

  • Form two teams from the Regional Youth squad.
  • Each rider completes a “lap” of the repeated out-and-back ‘peg’ circuit, alongside the rival team
  • Include tactical elements:
    • Brake / turn / accellerate
    • How to manage effort over multiple turns?
  • Aim: team coordination, race consistency, fast-but-smooth riding.

Group 2 – Main Group (Cornering Relays / Flow Drills) – BEX

  • Cornering relay race: riders complete a slalom or corner sequence and tag next rider.
  • Progressions:
    • Introduce inside/outside line choice tasks.
  • Emphasis on smoothness, braking control, and maintaining flow.

7:40 – 8:00 | Pacing Laps

  • All riders reunite for ‘full’ short laps.
  • Each rider thinks about pacing strategy from earlier.
  • Coaches observe how pacing affects technique, overtaking, and fatigue.

1:00 – 1:20 | Race Simulation – 2-Lap Time Trial

  • Riders set two laps at high effort.
  • Record lap splits to compare pacing approaches:
    • Was lap 1 too hot?
    • Was lap 2 stronger?
    • Did any riders negative-split successfully?

1:20 – 1:30 | Cool-Down & Debrief

  • Easy laps + gentle spin-out.
  • Group reflection:
    • “Which pacing strategy worked for you?”
    • “What did you learn from the peg race / relay block?”

✅ Session Outcome:
Riders deepen their understanding of pacing and tactical choices, while the Regional Youth squad gets structured competitive practice through the peg race.