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OTHER CYCLING : Coaching Advice : Paddy Doran Last Updated: 19 Jul 2021 - 7:26:24 PM

Paddy Doran Gives Advice on CORNERING
By Paddy Doran
23 Apr 2004,

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With the brighter evenings arriving midweek races will soon begin around Ireland. A number of these will be kermesse type events on small courses with a lot of corners where cornering skill is at a premium if you are to be competitive or even in some cases to finish the race in the main bunch.

For example if you ride a fifteen-lap event with 4 corners on the course that's sixty corners. This is either an opportunity for you to gain an advantage sixty times during the event if you are good at cornering. Or sixty times that you will have to make big efforts (sprinting to close gaps as you exit corners) to remain with the other riders if you're cornering skills are poor.

Even if you are a strong rider this number of efforts will at the very least reduce your chance of winning the race and if you are not so strong you will most likely become exhausted and be dropped.

THE BENEFITS OF GOOD CORNERING SKILLS

A greater possibility of good results if there are corners close to the finishing line when you are involved with small or large groups in sprint finishes.

Better able to hold your position in groups when there are a lot of corners in races

You can use your cornering skill to gain tactical advantages on other riders

You will be less fatigued from continuously sprinting to close gaps to the group when exiting corners.

You will finish your cycling career with fewer scars and be less familiar with the nurses in the accident departments of the local hospital.

WHO WILL BENEFIT FROM THIS TRAINING

Underage riders will benefit greatly from this type of technique training as their neuromuscular system is still developing and skills are developed quite easily at this stage. Indeed it is essential that skill training is included in their training programmes from an early age if they are to develop the skills required for top level competition as an elite rider.

Riders who begin their involvement in cycling in the later teens or older will also benefit from skill training but not so much as younger riders.

ESSENTIALS

The essentials for cornering are to have your bicycle position well set up with the correct saddle height etc.Good balance and confidence. This can be developed in beginners by regular practising of a large variety of movements as part of a skills programme which can be held for younger riders in a traffic free environment such as a car park or sports field.


PRACTICAL CORNERING SESSION

For beginners this should be set up in a sports field - car park etc This allows the rider to experiment and understand the limits as to how how far they can lean the bike when cornering in a safe traffic free environment.

When riders are experienced or old enough, the session can be carried out on a safe stretch of road with good supervision and safety controls.

If practising on the road practise on corners without obstructions (hedges, walls, houses) where there is a good view of all traffic.Young riders should always be supervised by coaches during these exercises.

You can use cones etc as markers for taking the correct line through the corners during the early stages of this training until the skill becomes automatic.

BREAK THE SKILL DOWN

You should break the skill down into the different components. For example cornering consists of

The approach to the corner ( lining up for the best line through the corner) In essence what you should be trying to do is to straighten out the corner. To see how this is best done study the Formula 1 Racing drivers.

Gear selection and braking approaching the corner.
Apply your braking (use both brakes) and change gear while you are still riding in a straight line.

Select a gear appropriate to the speed you will exit the corner at. For example if you are approaching a sharp corner at 50+KPH on 53 x 13 and you must slow to 30 kph to get through the corner you need to select a gear that can be accelerated quickly out of the corner

Push your rear end further back in the saddle to stop the back wheel from sliding when leaning the bike over on the corner

Cycling through the corner ( The best line, relaxed and good balance, with inside pedal kept up to avoid it striking the ground as you lean into the corner)

Pressing down on the outside pedal will also stabilise the bike

You should be looking forward through the corner to where you wish to exit at the widest point. (Within road safety rules and the law)

Acclerating out of the corner (applying power to the pedals at the appropriate time)

Accelerating on the straight ( smooth gear changes as the speed increases)

Always progress the exercises from cornering alone to cornering in a group with other riders around you.

ANALYSE

Analyse which of the above components you especially need to work on, think about the best strategy to improve that component and practise during training and competions preferably with a coach or experienced rider.

The most important thing in skill development is to assess your skills, define which skills you want to improve and Practise ! Practise ! Practise ! Progressing from practising the very basic skill or part of it, to practising the whole skill under training and competitive conditions.

Skill training can be a specific session or be part of a fitness session.

THE SESSIONS

THE SIMPLE FIGURE 8

The simple figure 8 is an excellent exercise for developing all round balance - cornering skills - for learning how much you can lean the bike over when cornering and also for testing improvements in skill. All that the session requires is a safe piece of ground, either grass or tarmac and some cones.



SEE THE DIAGRAMS A B C BELOW FOR CORNERING ROUTINE FOR DIFFERENT TYPES OF CORNERS






**** SAFETY NOTES ****

* Wear your helmet and always look where you are going. Avoid head down cycling at all costs it is deadly!

* You must remain on the correct side of the white lines when training or racing on the open road, and always remain vigilant for traffic hazards etc.

* Before changing direction, look behind you to ensure that it's safe to do so and signal to other traffic and riders, when you are changing direction etc

* Have your brakes well set up. They should be close to the rim and make full contact with the rim when applied

* Use the two brakes together

* Brake and change gear while travelling in a straight line to avoid skidding or falling..

* Use good tyres at the correct pressure for the conditions.

* Cornering on wet roads or on corners with loose gravel or drain covers. You must slow down to a speed where the corner is negotiated with the bike more upright rather than leaned over where the wheels are more likely to slide.


Paddy Doran
Latest Headlines
Paddy Doran — R.I.P.
How to Recover and Get Major Benefits from the Ras
PEAKING FOR THE EASTER STAGE RACES
SAFE RACING
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