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2010 Wednesday Night Ride Schedule
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| Notices to all riders |
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| Check Ride Schedule Weekly. Ride schedule is subject to change. |
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| New riders welcome. Please come 15 minutes early to find your riding group. |
| Rider levels: A group: 18-22 mph ; B group: 16-19 mph ; C group: 14-16 mph |
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| Rides begin promptly at the start time. |
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6:00 pm March - August |
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5:45 pm September |
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5:30 pm October |
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| Riders who are not prepared to leave at the start time will be left behind. |
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| All riders are responsible for their own cue sheet. |
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Hello Athletes,
NEW: The Culpeper Running Club sponsored by PWC will have a Saturday morning runs each week. These runs will be from different locations thru out Culpeper and are geared to increase distance. All runners are encouraged to pick a goal race to train for. (More information on races to come).
Our first official run will be this coming Saturday October 17th, at 7:45 AM from the Powell Wellness Center. The running club is free to all Powell members, and only $5 a run to non members. Everyone is welcome so bring a friend, we hope to see you ALL there!
TRACK W/O: Tomorrow, Tues. workout will take place from 5:30-6:30 PM at Eastern View
Track. The w/o will be set up for walkers/joggers and runners. We only have a few more weeks of track runs before we loose our daylight, so every workout counts!
The temps will start out comfortable, but will get chilly as the sun sets, so dress appropriately.
Come RESTED well hydrated and plan on bringing at least 2 water bottles one with water, and one with a sports drink.
On the attachment is a very helpful article on what kind of gear to wear in cold weather running. Lots of good tips, so take time to read it 
I look forward seeing you all, as always,
Coach Vivian
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PACELINE RIDING
Solo rides are a great part of the cycling experience. Nothing beats cruising along and looking at the scenery, or attacking a climb at your own pace and intensity. But riding in a group can be even more fun. You cover ground faster, meet people, and experience the thrill of shared effort.
Paceline riding isn't difficult to learn. Here are the basic skills:
1. Riding a Straight Line
Start by learning to ride like you're on a rail. Practice by holding your line during solo rides. Put your wheel on the road's white edge line and keep it there. Relax your upper body, keep a light grip on the handlebar, and fix your peripheral vision on the line. Keep your actual focus 20 or 30 feet in front of the bike. Remember, the bike will go where your eyes go. RIDING A STRAIGHT LINE IS ESENTIAL TO SAFE PACE LINE RIDING!
2. Following a Wheel
Drafting another rider saves you at least 15% in energy output. It's foolish to be bucking the wind all the time when you're with other riders. Share the work by drafting them and letting them draft you.
Position your front wheel 1 to 2 feet behind the rear wheel you're following. The closer the better, in terms of the draft, but closer also requires a lot more attention. As much as possible keep an even cadence with your peddles as this keeps the pace line running smoothly. When necessary, turn the cranks without putting pressure on the pedals ("soft pedal") to maintain correct speed and space between riders.
Use the brakes sparingly. Jerky braking creates chain reaction problems for riders behind you. If you need to brake, feather the levers lightly instead of clutching at them. Breaking abruptly can be a disaster in a pace line, it is all about keeping a SMOOTH EVEN PACE.
If a gap opens, don't make things worse by accelerating too hard, overrunning the wheel in front, then grabbing the brakes. Instead, ease back up to the rider in front. If you don't become proficient at following a wheel, you can waste more energy than you save by constant yo-yoing.
Look past the rider directly in front. Don't stare down at his rear wheel or you won't see things that may cause him to brake or swerve. Communication is also essential, pointing down at a pit fall on the road and signaling to go around it by saying “WATCH” can avoid problems. The front rider is responsible for traffic in front and should yell “CAR UP”, and the rear rider or riders, are responsible for advising the pace line by yelling “CAR BACK”. Remember to be SHORT and CLEAR with your commands as the wind and outside noise can interfere.
3. Paceline Pointers
First rule: Be predictable. Close riding demands that everyone be on the same wavelength. There must be a basic understanding of what is and is not expected behavior in a given circumstance. Experience helps.
Don't accelerate when it's your turn at the front. Note your cyclecomputer's mph and maintain the group's speed when the lead rider pulls off. After your own bout against the wind, pull off to the side and stay close to the others as you soft pedal and slide back to the rear of the paceline. This enhances the drafting effect for the whole group. It also keeps everyone as far out of the traffic flow as possible, making paceline riding possible even on busier roads.
As you come abreast of the last rider in the line, pick up speed and then slide over behind his wheel as he comes past. When done correctly you won't need an energy-wasting acceleration in order to latch back on. Once in the caboose position you can take a drink or stand to stretch without disrupting the paceline's smoothness.
Don’t be a ‘pull hog’. Everyone deserves a chance at the front and if your pulls are short then the pace line maintains its strength. If you are having a hard day when you get to the front of the line take a very short pull, say 10 sec. and fall back so as not to slow down the pace. (Some days we ride stronger than others, don’t let your pride get in the way).
Protect your front wheel. If your rear wheel is struck a fall is unlikely because it has nothing to do with steering the bike. However, if your front wheel is contacted it will often be twisted of line faster than you can react. You'll almost certainly go down. Help prevent this by never overlapping someone's rear wheel.
Proper pace line will make for a fun and safe season. Remember to look out for each other and don’t forget to protect yourselves, ALWAYS WEAR YOUR HELMET AND CHECK YOUR EQUIPMENT BEFORE YOU RIDE!
As always, Coach Vivian
 http://www.tritraining.net/
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Shenandoah Fall Foilage Bike FestivalOctober 16-18 2009 New Saturday routes, challenging century, good food, scenic country roads, ride options for all levels, on-line registration, family-friendly discounts follow link to www.shenandoahbike.org
Between the Waters Bike TourSaturday Oct 24th, 2009 Nassawadox, va 25/40/60/100 mile routes, rest stops with snacks/beverages, picnic lunch. Eastern Shore , Va follow link to www.cbes.org
Great Pumpkin RideSaturday October 24, 2009 fully supported bicycle ride thru Fauquier County. Ride distances of 3,24,44 and 62 miles, rest stops along the way, Rain or shine, event website www.warrentoncycling.com
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