NCVC Juniors
from beginner to pro
The National Capital Velo Club Juniors squad seeks to develop
promising riders, racing age 10-18, with an emphasis on fun, fitness,
teamwork and competition. We seek to achieve personal, squad (Juniors)
and team (NCVC) goals.
Our program has helped young, committed adults rise through the ranks from novice to the highest competitive levels -- Elite, Category 1 and 2, collegiate, and professional racers. NCVC is committed to this developmental achievement through an open program, supported by a generous cohort of riders, coaches, teammates, parents and partners.
2010 Goals
In prior years, NCVC Junior riders have risen to ever higher accomplishments, including USA Cycling Club of the Year, club and individual championship titles, and international distinction. In 2010, we'd like to accomplish the following:
- Compete in every Mid-Atlantic Bicycle Racing Association (MABRA) Juniors race, and gain podium in at least 50% of those races. This comprises 20-30 races in the mid-Atlantic region.
- Gain entry to and compete in several major national/international races, such as: Somerville (NJ), Tour of Batteinkil (NY), Bear Mountain (NY), Tour of the Red River Gorge (KY), Tour de L'Abitibi (QU/CN), Green Mountain Stage Race (VT), and USCF Nationals (OR).
- Grow the 10-14 squad to more than eight consistent racers, with podium contenders in every race.
- Grow the 15-18 squad so the cohort exhibits in-race coordination, teamwork, and sound strategy development and execution.
- Partner U19 riders with NCVC Cat 1/2 Elite squad members to race in joint events, and promote U19 skill and athletic improvement.
- Develop riders to attain a half-dozen Cat 4, several Cat 3, and one or two Cat 1 or Cat 2 U19 racers by year's end.
- Conduct multiple training camps, where participants work intensely to hone racing and teamwork skills.
- Contribute to the cycling community, promoting youth cycling and charity.
- Provide youth with enhanced access to high-quality bicycle racing equipment.
- Have fun!
Events on Tap
Activities
Age and Racing Categories: MABRA Juniors road
races are held for the 10-14 and 15-18 age groups.
(Racing age is determined by the rider's age on December 31 for the year of competition.) In addition,
most of our 15-18 year olds race in Senior (adult) Category 2, 3,
4 or 5 races (depending upon individual qualifications). Juniors
also participate in MABRA, regional and national cyclocross and
NORBA mountain bike races.
Professional Coaching: Juniors who seek to maximize
their performance and demonstrate commitment to personal and team
improvement are encouraged to enroll in a Hefler
Performance Coaching (HPC -- http://www.hpcoaching.com/)
training program. HPC, headed by exercise physiologist and elite
racer Susan Hefler, provides capability measurement, expert coaching,
and structured training for dedicated cyclists. HPC's Pierre Pelletier, former
USCF Juniors National coach, drives NCVC's 15-18 year-old squad. HPC also conducts or assists in
a number of training camps; provides regular clinics and workouts; and directs a select U23 composite squad for out-of-region (non-MABRA) events.
High-Profile Events: NCVC Juniors participate
in a number of high-profile, out-of-region events. We encourage
all team members to work to join in these events; however, participation
may be limited based upon race requirements (e.g., category, ranking),
coaching guidance, or logistical constraints.
Training: NCVC provides a broad range of activities
to support its Juniors. Except as noted, activities are free. Individual
session details (e.g., rain cancellation, time change) are communicated
by squad email. Training activities include:
- Winter
Training Camp, Tucson, Arizona (2008-09 in Tucson; location TBD for 2009-2010). This comprises 6-7 day of hard training, usually with one off day for a mountain climb/hike. Application required;
fees paid by participant. (Cost is usually $750-1,000, exclusive of airfare.)
- Spring Break Training Camp, Virginia, April 5-10 – Shenandoah National Park/Skyline Drive area. Organized by NCVC parent Tom Kendall and HPC, the camp will provide structured training, base
mile rides, and training races. Fees (c. $300) paid by participant.
- USCF Nationals Training Camp, Bend, Oregon, July 22-28 – Training and course recon held in advance of USCF Junior Road National Championships in Bend, Oregon. Organized by Jim Wilson and HPC. Fees paid by participant.
- Hains Point Training Laps (May-September,
Fridays, 6:00 pm): NCVC conducts Friday night training sessions
at Hains Point, a 3.4-mile oval in East Potomac Park (Washington,
D.C.). The sessions are focused on skills training for 10-14
year-old racers and new riders. NCVC 15-18 year-old squad members
provide coaching, with additional mentoring by NCVC adults and
Elite Team members. After laps, we typically retreat to a Mexican
restaurant for a relaxed squad dinner.
- Tuesday After-School Basic Workshop (in season, 5:00 PM, from Spokes, Etc., Vienna): From May to September, NCVC Juniors hold a basic training workshop for newer and younger cyclists. Led by HPC, these provide basic riding and racing skills and light-to-medium duty workouts.
- Tuesday Night Sprints (in season, Tuesdays,
6:15 pm): From May to September, NCVC holds sprint training departing
from Spokes, Etc., in Alexandria. Sprints are held over a several
mile course on a broad suburban boulevard.
- Wednesday Workouts (March-October, during
school year 4:30 pm; in summer, 7:30 am): High-intensity training
with HPC coaches (open to advanced juniors, no fee). Hill repeats, sprints, paceline, cornering
drills, etc. After school, generally leaving from Spokes/Vienna
or Hains Point at 4:30 pm. In summer, generally leaving from
Dean and Deluca in Georgetown at 7:30 am.
- Computrainer Indoor Training (November-March,
Saturdays, 12:30 pm, and Wednesdays, 4:30 pm or as scheduled): During the off
season, juniors maintain and hone their skills by riding indoors
on Computrainers at Spokes, Etc., in Vienna. Up to eight Juniors
(and parents, if space is available) ride their bikes while wired
to a computer system that projects a race course animation, including
topography, racer position, wattage, distance and speed. Fee
is $20 per session.
- Cabruce Race Skills Training (Saturday mornings,
November-February): NCVC Coach Jeff Watts holds regular Saturday
morning training sessions from November to February. Sessions are held in Reston, Virginia, and Hains Point, DC.
- Espresso Rides (Sundays, 9:00 am, October-February):
During off-season, advanced juniors may join NCVC adults for
a rolling 35-50 mile ride through Washington, D.C. and suburban
Maryland. Rides include (optional) descents into Great Falls
Park and challenging climbs back up. Rides depart at 9:00 am
from Dean & Deluca in Georgetown.
- Mountain Bike Camps -- NCVC Junior squad members
participate in Calleva
Mountain Bike Camps and other Calleva cross-training (e.g.,
kayaking) during the summer. Fun, recommended. (Not affiliated
with NCVC.)
Other
Logistics, Support, and Equipment: NCVC is a
non-profit, volunteer organization, and conducting a program like
the Juniors requires much work. The squad has been fortunate in
many matters, from volunteers who coordinate fundraising, to parents who
leap to provide amazing logistical support, like transporting dozens
of bikes and racers to high-profile events, and fetching gels and
water bottles for bonking racers. Parents or guardians who
support their Junior by taking him/her to events play a critical
role, collectively forming an enjoyable "super layer" for
NCVC success.
Junior Gearing: USCF rules require that Juniors
ride in a restricted gear ratio to reduce the risk of injury (undue knee and leg-muscle stress). This
requirement, which your bicycle shop may not be familiar with,
is described in the article found here.
In summary, you need a ratio that will pass the roll out test:
While in its highest (most difficult) gear, your bike must accomplish
one rotation of the pedals in 26 feet or less. The most commonly
used ratio is a 52 tooth chainring with a 14-25 cassette. Some
other ratios that would pass are a 50x13 and a 45x12. Sheldon Brown provides a userful calculator here. Junior gears
may be purchased from Excel
Sports; search the Excel site for "Junior". As an alternative, except for national championship races, riders can "lock-out" the smallest one or two rear cassette cogs to meet the 26-foot rollout requirement.
Communications: An email list server (ncvc-jrs
[at] yahoogroups.com) provides the essential DNA for coordinating
events and information. We have a Yahoo Groups web page -- http://sports.groups.yahoo.com/group/ncvc-jrs/ --
that provides a repository for emails and other information. Contact
the Juniors Coordinator (juniors@ncvc.net)
for information. Additional places to stay tuned include:
Equipment: Cycling is an expensive sport -- including
equipment, race fees and travel expenses. To defray the cost
of event participation, Juniors receive limited funding from NCVC
and the squad conducts fundraising activities -- e.g., food-sale cookouts at selected races. NCVC also conducts
a bicycle loaner program, where a limited number of team bikes
are available to racers until they outgrow or no longer use the
equipment to race for NCVC. Bikes and equipment are provided to racers based upon
participation, need, fit and availability. NCVC also occasionally
receives equipment and clothing donated by members or other parties.
The Juniors Coordinator makes equipment allocations. NCVC assumes
no liability for equipment use (see Rider Agreement).
Participation: Through the above activities,
NCVC offers Juniors a broad range of opportunities to hone cycling
skills, improve fitness and strengthen teamwork. Juniors set personal
goals and work with the Coordinator or coaches to attain those
goals. Some NCVC Juniors compete in Regional and National Championships,
work at cycling year-round, ride 100-200 miles per week, enter
40+ races per year, and enlist professional coaches. Other juniors
are more casual, joining in occasional squad rides and racing less
frequently. Both levels of participation are welcome. In addition,
we ask that Juniors join other club members in volunteering to
support NCVC activities -- e.g., helping at races we promote and
charitable events. Juniors that do not meet volunteer requirements are not eligible for team equipment or race reimbursement.
For information: Contact NCVC Juniors' Coordinator,
Jim Wilson at juniors@ncvc.net or
(703) 532-0658 (h) or (571) 239-6772 (c).
|
|