Le Tour comes to Cookridge… or training and racing together
To mark the arrival of that there Grand Départ in Leeds this summer, Abbey will be staging its very own this Tour in June/July.
The aim is to stage some whole club training sessions that both encourage a stronger racing mentality and help us all to get to know each other a bit better. We’re a big club, but we run in small groups (albeit for good reason) that can make it difficult to get to know those outside our particular training group.
Le Tour de Cookridge is four race/training events just for Abbey members:
1) The Annual 5K Handicap Sunday 8th June 2014
2) A Team Time Trial Tuesday 17th June 2014
3) L’etape du Tour Tuesday 8th July 2014
4) King of the Mountains Tuesday 22nd July 2014
Race 1 – The Prologue – Abbey Annual 5K Handicap
Rules: Usual handicap rules apply.
Race: The same format as previous years, a 5K race (starting on Long Causeway and doing 1½ laps to finish at AWMA) with every entrant having a handicap time to give a staggered start and a mass finish. For Le Tour, everyone’s gross finish time (including their handicap) will count for the Tour. This will keep things close but give a chance for anyone to wear the yellow jersey
Reward: Push that bit harder and catch the runner in front. The race levels the playing field for all runners and gives everyone an equal chance of glory! Plus loads of Grand Prix points to be had and a BBQ after.
Race 2 – The Team Time Trial – training hard together
Rules: Gather all the training groups together from beginner to Bolt. Everyone lines up in order from the fastest to the slowest. Then the line of runners is divided into three equal sized groups to be called Snap, Crackle and Pop! Teams of three are created made up of one runner from each group selected at random. There will now be teams of mixed ability and probably new faces – as a rule you must introduce yourselves!
Race: An approximately 2 mile lap around Bedquilts that can be run easily by the slowest runner. All teams set off together with all 3 runners in each team. They run around the lap at the pace set by their slowest (Snap) runner. After one lap, the slowest runner drops out and the team continues at the pace of the mid-pace (Crackle) runner. At the end of the 2nd lap the mid-pace runner drops out. Finally, the fastest runner (Pop) runner does a third lap alone. In other words the slowest runner runs 1 lap, the mid-pace runner does 2 laps and the fastest runner does 3 laps. The race and everyone’s lap is timed, but the team time is set by the all runners and is a cumulative of the whole team. This cumulative time is added to everyone’s Tour time; this will shake up the yellow jersey!
Reward: The slowest runners are encouraged to push themselves and up their pace. The medium runner gets a beasting from the fastest runner and trains harder. While the fastest runner learns to warm up and after pushing everyone else has to deliver the goods on his/her run. Comparing times will show who was in the wrong group and can help you to climb up the Abbey training group ladder.
Race 3 – L’Étape du Tour – a multi-terrain race
Rules: A “normal” race that includes both road and off-road (plus some stiles!). Everyone is timed but, like the Tour de France, if you are close enough (e.g. within a 30 second gap) to the person in front you get the same time as him/her. So if the winner runs in exactly 30 minutes and the second placed runner is 30:29, then he/she will get the same time of 30 minutes and so on until there’s a gap of more than 30 seconds. The wearer of the yellow jersey will be a “marked man” (or woman) and the peloton will have to shake them off so they drop time. Your time gets added to your overall Tour time.
Race: A 5-6 mile course starting and finishing at the club on well-trodden roads and trails around Eccup reservoir.
Reward: A better time can be achieved by hanging on to a faster runner, shaking off a competitor, or digging in and packing well like in a cross country race. As much a race of tactics as speed.
Race 4 – The King of the Mountains to la tour de Cookridge
Rules: Test your mile pace to the extremes with a one mile race up to Cookridge Tower, followed by one mile back down again. Everyone warms up together with a 15 minute run from AWMA, and there’ll be a few minutes to catch your breath before the descent back down.
Race: Start off New Adel Lane, then straight up Otley Old Road to the tower. We’ll warm down with a jog back to AWMA. The cumulative time of both your miles will be added to the Tour time.
Reward: Obtain 2 ‘unique’ PBs. Some long hill training and an opportunity to improve downhill technique.
And the winner is…..everyone!
…and the lowest overall time male and female.
If all this has left you a little confused and you have questions, why not drop into the bar and quiz one of us about it over crisps. Or send an email.
Jason Praill (email@example.com)
Martin Browne (firstname.lastname@example.org)