Women's Road Riding Coaching session

Something to aim for - a women's race at Hillingdon

Twenty five budding road racers gathered at the New Chapel village hall to sign on for the SheCycles Women's Coaching Day. We were briefed on what to expect during the session and were handed a Power Pack yellow gilet to wear. The gilet was worn for the duration of the session so that the 5 coaches knew who was part of the group. We jumped on our bikes and rode around the circuit a couple of times to warm up and for the coaches to get a feel of our ability. We were then put into 3 groups which was dependant on speed, fitness and the ability to ride in a bunch. So after some initial questions from John Leitch and a self assessment of our own ability we were all in the right groups and felt comfortable with our choice.

Then off for the fun stuff - bunch riding and practising through and off. A fantastic technique to have under your belt and although I put myself in the slow group we were averaging 22mph! After completing several laps of the circuit- archetypal Surrey lanes, high hedgerows with views beyond. We had nailed the through and off and then moved onto bridging a gap. The coaches strung themselves up the road, cycling at a fair pace and we had to cycle up to their wheel and then onto the next one. This session was tough but enjoyable.

After lunch - a quick 15 minute break where everyone managed to gulp down a banana and swig down some energy drink, we were off out to a different circuit. This incorporated a steep hill with the idea of keeping the power on and encouraging the others in the group. A couple of loops and we were getting tired!

The day ended with a mini handicapped race. This time I opted for the medium group and the 5 of us charged up the road chasing the slow group,with the fast group hot on our heels. I totally buried myself and took all my pulls at the front. The fast group overtook us at about a mile to go and it was at this point I decided to call it a day, I was pleasantly tired and decided to soft pedal back to the Village Hall for the debrief and more food!!

We were all buzzing from the session with lots of promises to come back for more. Thanks John et el for an enjoyable day.

New road rider 'Alice' tells us about her day

"I come from a running background but suffered a foot injury nearly 15 months ago. After being lent Lance Armstrong's autobiography I was inspired to get myself a 'proper' bike, which I finally received about a month ago.

Having previously only ridden on my own just riding from the Brockham 'base camp' out to the short circuit was a new experience. Ten of us set off together in the first group, and not being very confident, I hung off the back. Once we got there, our team leader asked if everyone was OK doing some 'through and off' to which I replied 'some what?' Well, I was a complete novice! I soon got the hang of rotating in and out. My main problem was having the confidence to ride off the back of the wheel in front, but when I did get close enough I really felt the difference in energy expenditure.

After a few of laps I was thinking 'cor don't think I could keep this up for a long ride'. Evidently, I wasn't the only one feeling the pace. Once everyone else was out on the circuit we split into groups of more similar ability and I was pleased to find there was another rider wearing trainers like me! We continued to do 'through and off' in different sized groups, peeling off the back or the front. Our new leader also explained the meaning of the hand signals, such as 'pothole' and 'obstacle' that had bemused me on the way over, emphasising the team nature of cycling….although it was mentioned that in a race, competitors may not be so kind!

I learnt a lot on the day, including the fact that trainers really aren't the best footwear for riding fast downhill! However I remained upright throughout the day and despite my legs feeling like they would give way after I had cycled back home to Epsom (including up a massive hill) I was surprisingly un-achey the next day.

I enjoyed it so much that I signed up straight away for the next course and would really like to give racing a go. I just need the confidence to get close to the wheel in front.

Franci tells us about her new found confidence

"I was really nervous about coming along to the session and felt like pulling out at the last minute, but once I was there it was great. As someone who has not yet got into the club side of things it was great to meet other people….and good to see so many women there that enjoy cycling to the same extent. I have got to a point where I would like to commit myself more to the sport, so coming along was the first step of this process.

The session was really useful. I came away from it feeling really confident and during the last week have been unable to think about anything else but bike! I have already been cancelling social events because I want to ride instead! I'm hooked and am getting on with my training plan for next season when hopefully I'll be good enough to attempt to race."