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CoachRec Newsletter - 21 November 2023

CoachRec Newsletter - 21 November 2023 - image
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Welcome to the CoachRec newsletter - 21 November 2023 edition. 

In events news this week - there are two major track cycling events, an MTB 24hr race in Lithgow, and the usual rotation of summer criteriums across NSW.  The weather looks a little dire towards the end of the week, but fingers crossed it clears and racing can proceed as planned. 

What the coaches say

Understanding VO2 max and VLA max: Coach Sam Hill explains the dual forces driving aerobic and anaerobic capacities in this recent post. Uncover how balancing these vital parameters can optimize performance for endurance riders and sprinters alike [Instagram].

Optimise your performance: Coaches Jack Marshall and Dylan Lindsay have recently partnered with ChainBrain to establish a High Performance Centre in Melbourne. Offering a range of services including VO2Max testing, recovery modalities, sauna, altitude chamber and consults. Book in a session on your next trip to Melbourne and learn how to perform to your potential!

Cycling Events in NSW this Week

Road & Track Events

🌤 Tuesday, 21 November

Easts - Tuesday Night Heffron - Season 39 Week 7 (Handicap, A - C Grades) Heffron Park, Maroubra 6:00PM - Cost $20 - Enter on Buncheur

Port Macquarie CC - Summer Crit Race Season 23/24 (Come and Try, Juniors, Handicap - FREE for November) 650 Burrawan Forest Drive, Lake Innes From 5:45PM - Cost $0 - Enter on Buncheur

🌤 Wednesday, 22 November

Manning Valley CC - 2023/24 Criterium Series MVCC Criterium Track - Bligh Street, Taree From 5:45PM - Cost $0 - $8.40 - Enter on Buncheur

🌩 Thursday, 23 November

LACC/PLCC Armory Crit Racing (A Grade to E Grade) Newington Armory, Jamieson St, Sydney Olympic Park From 5:45PM - Cost $20 - Enter on Buncheur

Illawarra CC - Giant Wollongong Summer Shop Series (3 of 4) (Juniors, A - E Grade Men, A - E Grade Women) Lindsay Mayne Criterium Track, 26 Normandie Place, Unanderra From 5:00PM - Cost $0 - $15 - Enter on Buncheur

Sydney CC - Heffron Crit Open Scratch Race (A Grade, B Grade and C Grade, A Grade Women) Heffron Park, Robey St, Maroubra 6:00PM - Cost $10 - Enter on Buncheur

🌧 Friday, 24 November

Sutherland Shire CC - Summer Crits (A Grade Men, B Grade Men/A Grade Women, C & D Grades) Waratah Park, Sutherland From 5:30PM - $15 - Enter on Buncheur

MWCC - Friday Night Crit - Round 3 (A - D Grades, Juniors) HART, 451 Mona Vale Rd, St. Ives 6:30PM - $20 - Enter on Buncheur

🌧 Saturday, 25 November

Inverell CC - Interclub Crit (A - D Grades, Juniors) Lake Inverell Off-Road Recreation Circuit, Inverell From 1:30PM - Cost $15 - $20 - Enter on Buncheur

Armidale CC - Gravel Race Series 1 Dangarsleigh Road, Armidale 2:30PM - $5 - Enter on Buncheur

Sydney 1000 inc. 2024 NSW Keirin Championship (Juniors and Seniors) Canterbury ‘Tempe’ Velodrome, Bayview Ave, Earlwood From 3:00PM - Cost $20 - $45 - Entries on Entryboss

Randwick Cycling - Saturday Heffron Crit (A - E Grades, Juniors) Heffron Park, Robey St, Maroubra From 2:25PM - Cost $10 - $20 - Enter on Buncheur

Illawarra CC - Christmas Crit & Club Champs (Juniors, A - E Grade Men, A - D Grade Women) Lindsay Mayne Criterium Track, 26 Normandie Place, Unanderra From 5:00PM - Cost $0 - $15 - Enter on Buncheur

🌧 Sunday, 26 November

Camden CC - Narellan Sports Hub Crit (A - E Grades, Juniors) Narellan Sports Hub, Millwood Ave 7:15AM - Cost $0 - $15 - Enter on Buncheur

Waratah Masters Club - Crit Racing (A - E Grades) Dragway Car Park Circuit (entry gate A) From 8:00AM - Cost $15 - Enter on the day

AusCycling NSW Omnium Championships (U15 to Elite) Dunc Gray Velodrome, Carysfield Rd, Bass Hill From 10:00AM - Cost $40 - Entries on Entryboss

NHCC - Suzie Hadley Memorial Handicap (A - E Grades, Juniors) HEZ, Off Leggetts Drive, Kurri Kurri 8:30AM - Cost $5 - $15 - Enter on Buncheur

Southern Cros CC - SXCC Sunday Crits (A - D Grades, Juniors) Sutherland Bike Track, 42 Rawson Pde, Sutherland From 8:15AM - Cost $5 - $10 - Enter on Buncheur

Inter-club Ladies Ride (Kurnell & Cape Solander + Cronulla; 3 - 4 speed groups) Pebble & Bark Cafe, Zetland 6:15AM - Cost FREE - No entries required (more details below)

Gravel, MTB & BMX Events

🌤 Tuesday, 21 November

Western Sydney BMX Club - Clubby Western Sydney BMX Club, Cecil Park 6:00PM - Cost $3-$23 - Enter on Entryboss

🌤 Wednesday, 22 November

Tamworth Mountain Bikers - Twilight Racing Round 7 Term 4 Tamworth MTB Park, 164 Forest Rd, North Tamworth From 5:15PM - Cost $2 - $5 - Enter on Entryboss

🌧 Friday, 24 November

Penrith BMX Club - Series 2 Rd 11 Penrith BMX Club, Creek Rd, Penrith 6:00PM - Cost $8 - $10 - Enter on Entryboss

🌧 Saturday, 25 November - Sunday, 26 November

Jetblack 24 Hour (Solo and teams categories; 6 + 6 hour option) Rydal Showground, Lidsdale State Forest in Rydal, Lithgow From 12:00PM Sat - Entries on event website

Sunday, 26 November

Sydney BMX - 2023 Series 2 Race 8 (Challenge, junior cruiser and participation) Sydney BMX Club, Sydney Olympic Park From 9:45AM - Cost $5 - $10 - Enter on Entryboss

Highlands Trails - The GD Champs (Enduro format; Men’s, Women’s, eBike and Juniors Grades) Welby Mountain Bike Trails From 12:30PM - Cost $5 - $10 - Entries on Entryboss

MTBA Ride Dungog - Dungog Tin Shed Brewery G Flow #2.0 (A Grade, B Grade, C Grade and Juniors) Dungog Common, Common Road, Dungog 9:00AM - Cost $15 - Enter on Buncheur

What do you most want to improve?

Everyone has a sense of how they could be “better” at cycling, even if they don’t necessarily have firm goals or any races or events in mind. It could be realising that someone you ride with regularly is faster than you on a climb, or that you can’t hold a wheel around a corner on a group ride, or that you get really tired after 1hr of riding. Where would you like to improve?

I want to ride "faster" in general

I want to have better bike skills

I want to lose weight / get leaner

I want to learn how to race smarter

I want to get on top of my nutrition

Catch you next week with more upcoming cycling events!

Written By
Rose Vassel
Lead Writer & Co-Founder at CoachRec
Rose Vassel is a National Road Series Rider for Butterfields Racing and has raced in Europe and Australia. She is the lead writer and co-founder of CoachRec. Rose received her Bahcelor of Laws and International Studies at the University of New South Wales, and has worked in the legal industry.