time trials?

Question

I am coaching a middle school cycling team for an upcoming race. I myself cycle miles and miles and miles, and I know what a good average speed for distance is. These kids though are going to be doing tme trials, and a rely style race where the boys go 20 miles divided by 7, however I/they choose to swich off.

I have no idea what a good time for a lap or two around a track is? I may have some future cycling pros and not even know it! Could some time trialer out there give me some stats on this sort of thing??

Answer 1

For middle school kids, I wouldn't be worrying as much about time as I would about team effort, cameraderie, and fun.

The question you've asked is a bit vague. I'm going to assume this is a school running track and not a velodrome (a banked track made specifically for bike racing). If it were a velodrome you wouldn't be asking this forum, but people at the 'drome.

A running track is 1/4 mile, and middle school kids getting around that in 45 seconds could be considered very good since you can't lean into those corners with any real speed. For middle school kids, A goal of 1 minute per lap is more than reasonable.

So concentrate on making sure everyone has a bike that fits them well, and do some interval work on the road, not the track.

HAve someone from a local bike club or local shop come out and make sure the equipment is in good working order and that you don't have some riding a bike that is ridiculously too big or small. Efficiency on the bike is in part from proper fit, so they will go faster and feel better if they are set up properly.

Find a reasonably long and not very steep hill (with no traffic!) to do some intervals on. You should pick a distance that _you_ can ride hard up the hill for two minutes, and then have you kids pick a gear that allows them to spin a decent cadence (about 80 RPM) at a moderately hard pace for that distance. At the end, they should be able to count to 10 within 4 breaths. If they have no trouble with it, have them do it faster, if they can't do in three breaths, have them do it slower. Don't do more than three repeats three times a week.

For a 20 mile race and seven kids, ths should get them reasonably fit to do a respectable time.

The other thing you need to worry about is technique, learning how far to lean the bike and still pedal in the corner. As they get tired, or get nervous from trying to meet a time goal, they will start to get sloppy. This could easily result in a crash. Have them practice going around the corners on the track. The more fit and confident they are, the more likely they will be able to comfortably negotiate the corners.

At some point, probably a month before the event, you'll need to start some practice runs. From that you'll be able to get a good idea as to what sort of time you can expect.

One very important point - keep your eye on their emotional state. If they start to get exhausted or aggravated, make them sit down. The last thing you want is a tired angry child crashing and hurting himself and/or others. You're the coach, You're in control., You make the rules and stick to them.

Answer 2

When I was a junior and doing some medium length time trials, my average speeds were between 24 and 25 mph. This was after a good deal of training and time trial specific work. How long is the track? Is it banked? What kind of bikes will they be using. Feel free to email me with any additional questions.