1.  Clothing  Bike fit – with authorised SICI Cyclefit fitter, James Hewitt  Bike handling skills & techniques  Mechanics  Stretching and Core Stability  Basic training plan  Nutrition – With qualified nutritionist Pam Iles  Events, putting it all together Rachel McKay, Monday 1 st July 2013

2. Leisure / UtilityCompetitive Non- Racing Competitive Racing What is out there? Road racing Time trialling Sportives Audax Touring Track Cyclo-cross Mountain bike BMX Speedway Paracycling Commuting Fun Trials Freestyle Grass Track Utility Charity Challenge

3.  Competitive Racing  Competitive Non-Racing  Leisure / Utility Rachel McKay, Monday 1 st July 2013 Events, putting it all together

4. Competitive Racing – what?  Racing: Legally defined; covered by UK statute law; governed by regulatory body  Permit to Promote an event  Event Notification and Risk Assessment Form  Aim – to win!  Massed start or solo  Road  50-100 mile road races, multi-day stage races  Off-road  MTB: 1-2 hours off road circuit; Cyclo-Cross: 1 hour off road circuit  Circuit  1 hour “Criterium” circuit races  Speedway  BMX  Track  Track (velodrome): sprint, pursuit, massed-start, paced (Derny), relay (Madison)  Grass track: outdoor version of Velodrome  Time Trial  Solo or multiple (2-up, 3-up, team 4+)

5. Competitive Racing – how?  Road / circuit racing  Race gearing (53x39 chainset + 11-23 block)  Steel/alu/Ti frame + mid-range groupset (e.g. Shimano 105) + decent wheels (EA70/Ksyrium + Conti GP4000s tyres + latex inners)  safety helmet, road clothing (shorts + jersey)  Time trial  Race gearing (53x42 chainset + 11-21 block)  Aerodynamic vs reliability vs weight  Lightweight deep-section aero wheels, lightweight tyres or tubs  skin suit + safety or aero helmet  Track  Fixed gear, no brakes, strong + lightweight, slick tubeless tyres (grass track uses treaded tubs)  Mountain bike  Hard tail or full-suspension  XC race or enduro geometry  BMX  Speedway  Freestyle / trials Weight vs. reliability, performance vs. cost of crashing

6. Competitive Racing – who?  Organisations:  British Cycling (BC) http://www.britishcycling.org.uk/http://www.britishcycling.org.uk/  Licence = £34 + cost of membership (£38/£66)  All ages from Youth (<16), Junior (16-18), Senior (18+)  Categories of events: National, Regional, Go race  Road, Circuit, Track, Grass Track, Cyclo-Cross, Time Trial, BMX, MTB  Typical entry fee £10-20.  League of Veteran Racing Cyclists (LVRC) http://www.lvrc.org/http://www.lvrc.org/  £20 membership includes licence  Age 40+, split into 5-year age bands  Road, Circuit, Track, occasional Cyclo-Cross  Typical entry fee £10  The League International (TLI) http://tlicycling.org.uk/http://tlicycling.org.uk/  £10 membership includes licence  All ages from under-12  Road, Circuit, Time Trial, Cyclo-Cross, MTB  Typical entry fee £0-£15  Cycling Time Trials http://www.rttc.org.uk/http://www.rttc.org.uk/  Must be member of an affiliated club or “CTT Headquarters”  All ages from 12  Distances from 10 miles to 100 miles, plus 12 and 24 hours  Typical entry fee £8  Club contacts:  Matt Pumo, Road race & track secretary  Nick Coe, Time Trial secretary

7.  Competitive Racing  Competitive Non-Racing  Leisure / Utility Rachel McKay, Monday 1 st July 2013 Events, putting it all together

8. Competitive Non-Racing – what?  Non-racing event  Event insurance  Charity or for-profit company  Aim – personal achievement  Events:  Sportives, including “Etape du Tour”  50-100+ miles, challenging terrain  Entry £20-£50  Route signs, food & drink, individual timing  Audax  100-1400km, all terrains, “PBP”, “LEL”  Entry £6 (+£2 non-AUK members)  Self-navigated, some food & drink, individual timing (max 30kph)  CTC Challenge Rides  Combination of supported Sportive and self-navigated Audax-style events  Entry £3+  Charity  As Sportive but additionally raise sponsorship money  “Challenge”  Standard multi-day routes (Raid Pyrenees)  Commercial companies or DIY trips

9. Competitive Non-Racing – how?  Sportive  Mid-range gearing (“Compact” 50x34 chainset, 12-28 block)  Lightweight stiff frame and wheels, mid-to-top end groupset  all-day road clothing  Audax / multi-day “challenge”  Mid-to-full range gearing (“compact” or triple)  All-day and multi-day comfortable  Ability to carry luggage  Food & drink, clothing, map holder  Self-sufficiency  Lighting, toolkit, spares, etc. Weight vs. reliability vs. performance

10. Competitive Non-Racing – who?  Organisations:  British Cycling (BC) http://www.britishcycling.org.uk/http://www.britishcycling.org.uk/  Cost of membership (£15/£38/£66)  Typical entry fee £20-£50.  Cyclists Touring Club (CTC) http://www.ctc.org.uk/http://www.ctc.org.uk/  £41 membership  Typical “Challenge Ride” entry fee £15-20  Audax UK (AUK) http://www.aukweb.net/http://www.aukweb.net/  £19 membership  Typical entry fee £4-6  Challenge & Charity  Contact individual organisers  Club contacts:  Paul Brown, Richard Marriott, Martin Skinner

11.  Competitive Racing  Competitive Non-Racing  Leisure / Utility Rachel McKay, Monday 1 st July 2013 Events, putting it all together

12. Leisure / Utility – what?  Aim – personal achievement / transport  Types:  Touring  Commuting  Utility  Fun!

13. Leisure / Utility – how?  Touring  Load carrying, comfort, reliability  Clothing, lock, lighting  Commuting  Cost of replacement – make look “undesirable”  Utility  Trailers, panniers  Fun! Touring Rough Stuff Commuting

14. Leisure / Utility – who?  Organisations providing insurance, advice, etc.:  British Cycling (BC) http://www.britishcycling.org.uk/ http://www.britishcycling.org.uk/  Cost of membership (£15/£38/£66)  Cyclists Touring Club (CTC) http://www.ctc.org.uk/ http://www.ctc.org.uk/  £41 membership  Club member rides:  Jonathan Shubert www.cyclingc2b.orgwww.cyclingc2b.org  Toby Francis http://www.justgiving.com/Tobysalpineraid http://www.justgiving.com/Tobysalpineraid  Nick Siddall, various epic rides worldwide