CoachRec Newsletter - 21 November 2023
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!