BLACK OAK RACING
SETTING STRONG ROOTS IN THE CYCLING COMMUNITY
THE PROGRAM
Junior members (ages 9-19) will need to be part of the coaching program. The cost for the program is $50 a month. This includes one organized practice a week. Practices will start in March and continue until September.
The program will include a practice schedule developed for each athlete. Athletes are expected to follow this plan and report on their training each week. Coaching will also include advice on racing, bike fit, pre-race planning and post race analysis. New juniors may attend two practices at no cost. After this time parents and athletes need to decide if they want to continue with the program. Athletes who show financial need can request financial help to defer coaching cost.
All Senior Cat. 5 men and Cat. 4 Women are required to attend three free
criterium style practices sessions. This is to insure that beginning racers have the skills and knowledge necessary to safely compete in racing. Category 1-3 Women and Cat. 1-4 men may attend three free practices sessions but are not required to do so. Senior Cat. 5 men and Cat. 4 women are expected to strive to move up to Cat. 4 and Cat. 3 as soon as their fitness and skill allows them to.
Practices will last around two hours. Athletes are expected to arrive on time with their equipment ready. Helmets must be worn at all times. Bring at least two water bottles and a snack. Practices include bike handling drills, sprinting, group riding, cornering practice, and fitness work.
COACHING SERVICES
NORTON ENDURACE SYSTEMS L.L.C.
MY BACKGROUND: I’m a certified Level 2 USACYCLING coach. My background includes 24 years of bike racing and a high school and college career in cross country and track. I ran a
COACHING PROGRAM: For athletes who are not members of Black Oak Racing the coaching program cost $70 a month. This includes a weekly training schedule based on heart rate or wattage. I highly suggest that bike racers have a heart rate monitor or wattage meter. Runners should consider obtaining a heart rate monitor. I can also develop a competitive runner’s training schedule based on running pace.
Once we have determined a racers training zones, I will develop a training schedule based on an athlete’s fitness, goals and time available. Through a weekly phone conference, I will use the information given to me by the athlete to adjust weekly training. Athletes may also email me with any questions.
COACHING PHILOSPHY: The goal on my coaching is to prepare athletes to race and improve their performance. That seems rather obvious, but sometimes I think we forget the purpose of training is to prepare to race. Training isn’t an end in itself it’s a means to an end. I believe in keeping things simple. For me, athletes will either train at race pace, faster than race pace or slower than race pace. This concept is probably applied to running easier than bike racing but it’s still a useful concept. Part of my job is to help organize these efforts in a way that will bring an athlete to their best racing fitness. There are many other factors that influence cycling and running performance. Such things as technique, bike fit, efficiency, aerodynamics, diet, and rest will also need to be taken into consideration.
I have competed in endurance sports since I was fifteen and have always received a lot of satisfaction from training and competing. Over the past 40+ years I have gained valuable insights and knowledge about endurance performance in running and cycling. I’m more than willing to share this knowledge with motivated athletes. I hope to form a partnership with an athlete and work together toward increased performance and enjoyment of their sport. If you are interested in learning more, contact me at kwn220@aol.com.
Ken Norton
