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Topics - Paul Nicholas

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Track Cycling / Tuesday Night Track Cycling Beginners
« on: March 13, 2024, 01:00:03 PM »
I am attending track sessions on Tuesday nights 7pm-9pm. There is an intro to track straight after this 9pm - 10pm for absolute beginners. You just need to bring along your usual summer cycling kit shoes must be Look Keo for clip in shoes. You can hire a bike at the velodrome. I’m happy to attend this with anyone who is interested in having a go but maybe put off by going alone. There’s information here:
https://www.newportlive.co.uk/en/sports-wellbeing/cycling/track-cycling/

There’s a good mix on a Tuesday women and men attending of different ages and the coach is good too.

Alternatively anyone who is fed up with the weather and has attended the club trip to the velodrome is welcome to come to the 7pm session and do a few group rides and light training in the dry, it’s 2hours so there is plenty of time for a chat in between rides, and again mix of all abilities.

2
Track Cycling / Track Session 36 13/02/2023
« on: February 15, 2023, 07:05:47 PM »
Good to see Brian back coaching the improvers session which was a bit of a rude awakening for some. Started off with a warm up which after 3 laps (of splintered groups riding as fast as they could)  got called back in and told how to do the warm up properly. After just about getting the warm up correct we moved onto weaving and then stacking which was more or less how I recalled doing it. We finished up with a cool down which turned into a smash fest by the end, and another assessment from Brian. Really good session if you were going for accreditation as it was run similar to how I remember they do the actual assessment.

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Track Cycling / Track Session 35 Return to the track 30/01/2023
« on: January 31, 2023, 09:04:22 PM »
Spurred on by the club visit to Newport on Sunday I’ve decided to try and get back to visiting the track on a more regular basis. So I booked on to join the improvers session.

I had to get a set of new tyres for my bike so I knew it was going to be an interesting visit. I had to spend the warm up scrubbing the tyres on the cote d’azure and then gradually ride them up onto the boards hoping that they wouldn’t slip. I had cleaned them before hand with isopropyl alcohol, the coach did ask me if I had roughed them up with sandpaper I told him no way I was sanding £36 tyres I would rather fall off.

Unsurprisingly there was a small mixed group of riders out at 20:30 so it was a bit sketchy, mostly because I was a bit rusty and the pace varied quite a bit depending who was on the front. Thankfully they were a friendly bunch and weren’t to bothered by my unorthodox style. Did 2 sprint drills Aeroplane and Taking Laps, and then a 36 Lap TT which turned into a sort of team pursuit with 3 of us taking laps. Good fun and probably about right for my fitness levels at the moment. Don’t think I could handle a Wednesday morning suffer fest just yet.

Good to see Rob there joining the session before me and I think signed off to be able to join the improvers session next week. Hopefully Brian will be there to coach us.

4
Sorry for the radio silence on this I have been trying to get a couple of dates confirmed that fell through.
Hi all! The Club has kindly offered to subsidise the cost of a trip to the Geraint Thomas National Velodrome in Newport, covering the cost of the Track hire, Bikes and coach. I've got a confirmed date for Sunday 22nd January 15:00 – 17:00. You will have to organise your own travel and also bring Gloves, Shoes with Look Cleats (There is shoe hire available I am going to check if it's included in the bike hire), Helmet, and wear a jersey that covers your shoulders. You can bring a towel (it can get quite hot), and something to drink or eat in between each session. You can take your sunglasses too.

We have organised a couple of trips in the past which everyone has enjoyed, it is a great opportunity to ride the same boards as many of our top cyclists and Olympic champions. As we have not been for a long time we will book the session for beginners so you will not need any prior experience of track cycling making this a perfect opportunity to have a go at something new.

It will be suitable for all levels of cyclists in the club: Sunday Social, Chasers and Pacers, the coach on the day will be able to split us up based on ability so you will always be riding in a comfortable group. If you would like to attend please let me know by replying to this post.

Also feel free to ask any questions!

5
Track Cycling / Trip to the Geraint Thomas National Velodrome
« on: June 22, 2022, 06:45:53 PM »
Hi all! The Club has kindly offered to subsidise the cost of a trip to the Geraint Thomas National Velodrome in Newport, covering the cost of the Track hire, Bikes and coach. I'm proposing we visit on Sunday the 31st of July between 11am and 1pm. You will have to organise your own travel and also bring Gloves, Shoes with Look Cleats (There is shoe hire available I am going to check if it's included in the bike hire), Helmet, and wear a jersey that covers your shoulders. You can bring a towel (it can get quite hot), and something to drink or eat in between each session, I take my sunglasses too 8)

We have organised a couple of trips in the past which everyone has enjoyed, it is a great opportunity to ride the same boards as many of our top cyclists and Olympic champions. As we have not been for a long time we will book the session for beginners so you will not need any prior experience of track cycling making this a perfect opportunity to have a go at something new.

It will be suitable for all levels of cyclists in the club: Sunday Social, Chasers and Pacers, the coach on the day will be able to split us up based on ability so you will always be riding in a comfortable group. If you would like to attend please let me know by replying to this post.

Also feel free to ask any questions!

6
Sportives / Dragon Ride Medio Fondo 160k Entry Available
« on: August 16, 2021, 09:28:46 AM »
Someone I know can't ride the Dragon Ride Medio Fondo Event 160k if anyone is interested in the ticket I can put you in touch to transfer the details.

7
Track Cycling / Cwmcarn Track Cycling Sessions open to non members
« on: October 31, 2019, 10:08:43 AM »
Non members welcome to the Cwmcarn Paragon Track Sessions 8pm - 10pm

8
Track Cycling / Cyclone24 Carmarthen 12 Hour Event
« on: July 02, 2019, 06:52:06 AM »
Big thank you to Harpo and Stephen for pulling together a team of four so we could take part in this event. Sorry this write up is quite long but it was a 12 hour event!

The Cyclone24 Twelve Hour is a four person team challenge, a 12 hour relay to see who can cover the furthest distance in the 12 hour time frame riding from 9am to 9pm. At short notice Harpo managed to fool: me, Stephen Chapman and Mark Crawley to join in. I did the maths four team mates riding over twelve hours that's only three hours each, where's the challenge in that? I had a feeling there must be catch...

I was the last to arrive at the velodrome in Carmarthen on Saturday morning, thankfully Stephen had thought ahead and brought some camping chairs and a parasol. Our understated base camp was set up in between the turbo trainers, gazebos and banners of the other clubs taking part. We were sandwiched between one of the many Tri Clubs that had entered and Merthyr CC, which I think in hindsight Harpo had planned all along as the “friendly” banter between the two clubs fueled our competitive spirit.

We decided beforehand that we would do 20 - 30 minutes each on the track. So we needed to complete 9 x 20 minute efforts each to complete the 12 hours, simple. I was on first at 9am.

My first effort destroyed any plan I had to take it steady. It was a 95% effort from the start and after 20 minutes at 25mph (about 310W) I had had enough, and I was getting off the track. I swear I had seen Harpo waiting ready for the change over but when I pulled in he was nowhere to be seen. My fault, luckily it wasn't too long before Harpo came into view and swapped the timing chip over and we were off again. Harpo did his turn winding up the group as they went around yawning and gesticulating to the other riders if he thought the going was too easy. Meantime I was sitting with Stephen and Mark building team confidence letting them know how much I had “enjoyed” my first turn. Second changeover was smooth thanks to Mr Bees stepping in to help out. Mark seemed to be playing the long game and paced his first lap well keeping his nose out of the wind he was nicknamed “Draughty” by the boys from Merthyr CC. Chapman up next looking smooth and setting a good pace helped by shouts of “encouragement” from Harpo. Before I knew it I was out again. Second time out I knew what to expect, I put in a similar effort. It was just a waiting game now to see if I could maintain the intensity.

In between our time on the track we exchanged banter with the competition and began to formulate our team tactics on the fly. After a few more turns each we found ourselves sitting in second place behind the T-Birds a team comprised of strong riders from Cwmcarn Paragon and Merthyr CC.

At the halfway point Harpo was looking solid. Mark seemed to be cruising through each effort and looking stronger as the race progressed, his new nickname didn’t stick as it was obvious Mark was a bit of a dark horse by now. Stephen had pulled the short straw and found himself chewing his handlebars covering the wheels of the team in first place, he was doing a top job putting in a couple of what looked like really hard turns. I was feeling the effects of going out too hard and started to have a bit of a wobble.

As the day progressed the rest in between turns seemed to get shorter. Our conversation had shifted to working out how many turns we had left, and realising that most of the clubs participating had at least two teams entered and were benefiting from having extra teammates on the track to draft. Although it was challenging we were having a good laugh at the state we were getting in. We were all in the same boat, we were out on our own on the track just giving it as much welly as we could.

At about three-quarters of the way through I think everyone was feeling it. I had managed to eat quite well and after half a litre of orange juice and a Topic my legs were on good speaking terms with my brain. The T-Birds had pulled away with a comfortable lead, we were in second position but now third place had started to close in, we only had a 2 lap advantage. We decided to dig in and start clawing back some laps to defend our position. All we had to do was follow the oppositions wheels for a couple more turns each and maintain our advantage. At this stage in the race we were getting on well with the boys from Merthyr and we managed to work with them on a couple of our final turns. It was a treat to have a decent wheel to follow and it made all the difference for me. In a masochistic way I really enjoyed my last couple of times out on the track with them. Mark finished off the last turn true to form making it look easy for the last effort of the day. Gary rang the bell to signal the end of the race and a couple of the guys shook hands after they crossed the finish line. What a relief it was over.

We maintained or second place with and extended our lead to a four-lap advantage in the end, great result and a cracking day out spent with Harpo, Stephen, Mark, Dave Bees, and Merthyr CC/Cwmcarn Paragon.

It would be great if we could put a couple of teams in for next years event. The great thing about track events like this is that there's plenty of time to socialise between turns on the track, and this event could easily accommodate an Amblers, Chasers and Pacers team. Anyone can take part on a road bike. The Velodrome is in a great position in a well maintained park behind the Tesco Extra in Carmarthen town centre, so family and friends could come along for a day out too. I can’t recommend it enough. Nice one Harpo for setting this one up!

Ta
P


9
Coaching & Training / Trainer Road One Month Free Trial
« on: June 09, 2019, 11:31:08 AM »
Trainer Road is a subscription-based training program that I have been subscribing to for about 8 weeks. I have had some FTP gains using it and it is convenient and straight forward to follow. As a subscriber, I have 3 x 1 month free trials to give away to friends etc. Let me know if you are interested. I need an email address so they can send you the free trial link. I don't get any rewards for giving away the trials. You will need a turbo trainer, power meter and smartphone/device to run the Trainer Road app. Each training plan runs for 8 weeks so I imagine this is giving you half a training plan as a taster.

10
General Discussion / Cardiff Bay Tri 23rd June Call for Volunteers
« on: May 08, 2019, 06:41:44 AM »
The event's organiser contacted me looking for volunteers to help at this major event in Cardiff Bay. They are offering to make a donation to the club and also offer individual rewards for anyone who is able to help out at the event. If this is something that you might be interested in supporting please get in touch and I will be happy to give you further details

Ta
P

11
Track Cycling / Track Session 34 16/01/2019
« on: January 18, 2019, 07:41:34 AM »
Back on it after a coupe of weeks off over Christmas. Big turnout again this morning with slightly different drills than usual.

Warm up was more structured than usual switching to Half lap changes towards the end, with a sprint for the line.

We did the 500m sprint in pairs so it was similar to how this is done in a race. The group riding around on the blue in two lines, then the first two riders in the group ride off the front, I guess you could go balls out straight away but the first lap was used to get a good position on the track, with the second used to sprint for the line.

64 lap group time trial fast group on the black line, slower group riding on the blue line. A bit more structure to this too, the plan being to increase the effort towards the end and (depending on how strong you feel) reducing the amount of time you ride on the front to half laps changes by the end. Not much shape on me at the moment so I did a lap on the front each turn. Managed to hold on until the final lap, legs couldn't take 130rpm for the final 5-10 laps. I was fairly happy with this as I had thought I would be joining the slower group that forms on the blue line with 15 laps to go.

The coach pointed out that my position on the bike was a bit cramped, he thought I could benefit from a longer stem, so might swap this out in a couple of weeks.

12
Track Cycling / Track Session 33 12/12/2018
« on: December 13, 2018, 10:01:02 PM »
I managed to get down to the Velodrome Wednesday morning. I was a bit apprehensive going back after such a long time away, but it was reassuring to see a lot of the regulars still in attendance.

We did the usual drills Warm Up - 500m Sprint - 64 Laps - Laps in groups of 2/3 riders - Warm down. My fitness isn't quite there yet so I only managed to hold on to the fast group for about 50 of the 64 Laps but I was quite pleased with that. My bike was geared quite low so I was spinning between 100 - 108rpm and after breaking my collarbone I'm not that comfortable on the drops of my track bike. Truth is my legs are not quite there yet! Anyway hopefully see some improvements over the winter months and getting my a*** kicked on a Wednesday morning should add a bit of extra motivation to my turbo training too!

If anyone wants to go to the Velodrome drop me a line and I'm happy to answer any questions, or pop along with you if I can. It's super easy to get there now turning off the M4 at J28 they have got rid of the roundabouts if you’re travelling on the A48.

Ta
P

13
Track Cycling / Track Cycling Timetable
« on: September 05, 2018, 10:29:17 PM »
I'm planning to get back on the track in the next couple of weeks. The timetable for the track has changed slightly, I noticed that some of the session are now for experienced riders. Which I assume would mean that they do not require you to be accredited. Here’s a link to the time table.

http://www.newportlive.co.uk/sport-leisure/track-cycling

If anyone has any questions regarding the sessions in the link post them here and I will attempt to answer them.

Ta
P

14
Track Cycling / NEWPORT VELODROME TRIP 29th DECEMBER
« on: November 05, 2017, 09:27:25 AM »
I'm looking to organising another visit to the Velodrome, the club will subsidise this so we would only need to pay to hire the bikes. The only date available at the moment is the 29th December 8pm - 10pm

Everyone is welcome to attend all levels of ability can be accommodated Amblers, Chasers and Pacers. We had a great time in July and started out as two groups absolute beginners and experienced riders, after the beginners got to grips with things we had a ride as one group. Great opportunity to try something new.

We need at least 10 to make the visit happen so please let me know if you're interested.

Ta
P

15
General Discussion / Stolen Canyon Endurance CF
« on: August 24, 2017, 09:20:27 PM »
My mate had a Canyon Endurance CF stolen today. If you see one about for sale online or in the paper and it looks dodgy I know he would appreciate it if you could let me know. I wouldn't imagine there are that many of these out there it's a 2017 version matte black with the canyon graphics in gloss and the endurance cf written in red on the top tube, I believe his was the ultegra version.

Ta
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