Feeling like you need a little more structure to your training?

Why not read this super guide – Training For Results by Huw Williams. It will take you through the components of fitness, principles of conditioning, training intensity and core principles – with a handy check list at the end to ensure you are ready to race!

For more information on our LWR Training Days click here, and when you are feeling ready race click here for some of our top racing tips!

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…continue reading by downloading Huw’s full guide here – Training For Results.

RACE 02 | 19th March 2016 | Full Gas: March Hare Classic | Cyclopark

LWR race number two of the season saw again an unprecedented number of entrants, a total of 31 bracing the icy winds for the women’s E1234 race at the Cyclopark in Gravesend on Saturday.

The bunch was mixed with a good handful of cat 2’s and then mainly 3’s and 4’s. Right from what seemed like the first hairpin, 5th Floor rider Aoife Doherty took the lead and broke away from the bunch, hammering out a blistering pace her fellow competitors were unable to match, soloing her way to the win.

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A super solo win for Aoife! | Dave Hayward

Aoife confirmed afterwards this had been the teams plan—first lap go hard, and it worked. The chase bunch soon became the chase bunches, the first of about 8 riders, of which two her team-mates.

At points it felt like the seconds were being clawed back as the chase group started to work together, but soon riders were spat out the back to be scooped up by the second chase group.

With one point up for the taking for the second bunch it seemed there was inner-conflict between working together to chase and holding out for a bunch sprint. The riders holding out for the bunch sprint won out as the gap wasn’t made and a few with the freshest legs sprinted for the point. Resulting in a resounding frustration amongst the racers who had put in the work and performed chase duty. I can only imagine Huw Williams would not have approved, as part of the LWR race training session, huge focus is on working together.

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Chasing group | Dave Hayward

Of the 31 racers, twenty of them had attended the LWR race training session a few weeks prior. Adeline O’Moreau attended the training session commented ‘I felt like I was surrounded by people who were very confident in their riding, which made me feel much better about my riding.’ As a technical circuit with lots of corners this was a prime opportunity to put into practice learnings taken from the race training day.

The race saw a real mix between seasoned racers and complete first timers, the infectious adrenaline of Tina Winzer, in her post race analysis, having never raced before was great to see. Big tip from her ‘if the first lap feels incredibly high paced, don’t panic, it pulls back.’

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Full Gas: March Hare Classic | Dave Hayward

Charmaine Rees, LWR chair, is happy with the number of women racing in the league so far. This women’s race saw a higher number of pre-race sign ups than the equivalent men’s held on the same day. Chapeau to that.

Hannah Troop

Results | Full Gas: March Hare Classic

1st Aoife Doherty The 5th Floor CC
2nd Rosie Lethbridge
3rd Catherine Gaskell VC Londres
4th Petra Dolgsova The 5th Floor CC
5th Shula Hagan CC London
6th Claire Fisk Welwyn Wheelers
7th Ruth Summerward Velopace
8th Charmaine Rees Full Gas RT
9th Adeline Moreau The 5th Floor CC
10th Lucinda Kerr London Phoenix

Find the full LWR Spring League rankings here.

More super photos of the day taken by Dave Hayward can be found here.

Lucinda Kerr is a member of London Phoenix and also competing in the LWR Spring League. We asked Lucinda about her winter training, and how she had planned to start her 2016 race calendar with a bang.

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Lucinda Kerr | London Phoenix

Tuesday Night

The excuses start mid afternoon. Reasons not to go – it’s too cold, my legs are tired, I have to stay late at work. I have a coffee, an unnecessarily large snack and remind myself of my goals. I’m committed now.

Having started racing at the end of 2015, I was determined not to go into 2016 hanging on at the back of the pack in races. I wanted to be in on the action, chasing down breaks and actually be in with a shot of gaining some points in the sprint finish. There’s loads of brilliant guidance out there on how to get faster, from turbo sessions to hill reps. As well as plenty of less helpful advice such as spending thousands on the latest carbon bike and surviving on a diet of energy gels and beetroot juice. However, the main recommendation that comes up time and time again is “cycle with faster riders”. For me, this meant braving the infamous London Phoenix winter chaingang. 45 minutes of through and off round Regents Park inner circle in the bleakest of winter evenings. The very thought made me shudder.

With a welcoming nod hello from the group of riders congregating at the gate, strangers in the night, it’s time to get going. Split into groups, spin the legs, we start the chaingang. Calls of “clear” and “last” echo round as we adjust to the darkness and look out for hazards. As my turn on the front approaches I can feel the pace lift slightly, damn why do I always end up on the front for the hill? A more experienced club mate notices my predicament and adjusts the pace to ensure I get an easier turn. The next few laps pass without incident, a decent pace, with each rider doing a turn on the front then smoothly moving back down the line before coming back up on the outside. Poetry in motion.

Suddenly and without warning there’s an acceleration up ahead, with a flurry of clicks I go up a gear. My turn on the front again, it’s coming round quicker now. I struggle to latch onto the last wheel and labour to catch my breath. Once again the tempo rises and I feel myself go even further into the red. I look around and notice others are puffing away, my companions in adversity, desperate to hang on, to last longer than last week. We are motoring round now, I focus on holding on for one final lap before the line blows to pieces and all eight riders scatter across the road as if someone let off a grenade.

We ease up and recover. I survived another week. After a few cool down laps we gather in the cafe for a well deserved hot chocolate and debrief. These strangers in the night have become my comrades in the darkness.

Next time you head out with your cycling club, try the fast when previously you’ve headed out on the medium club ride, ask questions, make mistakes, getting dropped isn’t the end of the world. And if you ever find yourself in Regents Park on a Tuesday night, come and say hi!

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LWR Race o1 | In the bunch, 3/4 women | Huw Williams

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LWR Race 01 | 3/4 women | Hoghill

You can follow Lucinda on twitter @LuLovesLycra