Panaga Lanterne Rouge Cycling Club (PlR):

Transcription

1 Panaga Lanterne Rouge Cycling Club (PlR): Information Pack & Ride Summaries Contents: 1) New rider information 2) Ride summaries 3) Rules/safety 4) Group riding safety 5) Contacts, links & references Last Updated January January

2 New Rider Information Open to All: Ability doesn t count (but helps). Enthusiasm to take part and have a go, is all it takes. Morning rides: Every Tuesday and Thursday, meet 5:30 AM at the usual place, this is the F3/F4 road through Camp. Weekend rides: Varies, open to suggestions and often choice of more than one. Common example is: Labi Road. Saturday, meet at 7:00 AM at the usual place or at Sungai Liang Car Park (Labi). Required gear: Helmet, riding gloves, early morning rides require lights (front and rear), sunglasses (weekend rides), clear lenses or safety glasses (weekday rides), mobile phone (emergencies), water bottles. 1 st group ride: It s best to follow two bike lengths from the last rider and observe the route, hazards, how the other riders communicate, etc. Raining / wet roads = No ride. 08 January

3 Morning Ride: KB Loop (Tempo) The route: F3/F4 meeting point F16 J. Ultara / J. Maulana KB J. Singa/J. Tengah Panaga (30 km, approx 1 hr) Suggested riding: Consistent avg. speed throughout the ride. Max speed set at 36 km/h to KB. KB to Panaga max speed set at 40 km/h. More than 4/5 riders break into two groups to allow more time on the front Ride highlights: Consistent avg. speed throughout. Main hazards: Poor road condition and low light levels to KB, particularly along J. Maulana (hence lower max speed set). Cars entering /exiting roundabouts. Note: If riders would like a higher avg. speed it is recommended they drop back and try to peg the group. Ride Map Ride Profile 08 January

4 Morning Ride: KB Loop (Sprints) The route: F3/F4 meeting point F12 J. Ultara / J. Maulana KB J. Singato Pandan7 J. Maulana Panaga (28 km, approx 1 hr) Suggested riding: Three sprints, 1 st Just before the KB turn-off, 2 nd Just before the Pandan 7 turn-off, 3 rd Just before the Hornbill roundabout. The road condition is deemed acceptable over the duration of the sprints. Ride highlights: Contested sprints, tactical, effectively interval training. Main hazards: High speed riding, cars entering /exiting roundabouts. Poor road condition and low light levels to KB, particularly along J. Maulana Ride Map 3 rd Sprint 1 st Sprint Ride Profile 2 nd Sprint 08 January

5 Morning Ride: Seria Bypass The route: F3/F4 meeting point Seria Seria Bypass KB turn-off Panaga (30km, approx 1hr) Suggested riding: warm up to Seria, max speed set at 28 km/h through Seria (potholed). Once on the highway ITT or TTT (more than 4/5 riders break into two teams). KB to Panaga ride tempo. Ride highlights: New highway road surface allows fast riding and TT training. Wide hard shoulder Main hazards: Seria potholes (max speed set). Highway section has no streetlights. No hard shoulder across two highway bridges forces a position on the left highway lane. Ride Map Ride Profile 08 January

6 Morning / Early Evening Ride: 2000 Houses Loops The route: F3/F4 meeting point 2000 Houses (5 x 5km laps) Suggested riding: Solo or paired riding, intervals or sprint training along the front road / back road. Max speed set at 33 km/h through the housing area. Ride highlights: Quiet roads, excellent road surface, a good early evening option. No concerns about getting dropped. Main hazards: Cars through the housing area. Cats and dogs Ride Map Ride Profile 08 January

7 Weekend Ride: Panaga to Labi Reservoir The route: F3/F4 meeting point Seria Sungai Liang J. Labi Reservoir Same route back to Panaga (95 km, approx hrs) Suggested riding: Easy group ride to J. Labi turn-off, then harder on the hills. From the reservoir turn-off, optional race to the end of the road and back. Group ride back to Sungai Liang for a drinks stop. Fast back along the highway, 1 km rotations. Ride highlights: Good mix of flat and hill riding. Quiet roads of Labi. Excellent new road surface to the reservoir. Main hazards: Highway riding, Poor Liang road surface, speed bumps along the reservoir road. Ride Map Ride Profile 08 January

8 Weekend Ride: Labi The route: Sungai Liang car park meeting point J. Labi Col du Al (optional) Drinks stop Sungai Liang CP. (105 km, approx hrs) Suggested riding: Group ride to the Col turn-off. Race to the top of the Col (optional). Drinks stop in Labi (Chinese Shop). Group ride back to Sungai Liang car park. Ride highlights: Quiet roads of Labi. Great hill training and climbing the Col. Main hazards: Cars overtaking or crossing lanes, dogs in Labi. Ride Map Ride Profile Shorter route can be taken by starting from the Labi Rd Lakes 08 January

9 Weekend Ride: Lumut Loops The route: F3/F4 meeting point Seria Highway to Lumut Turnoff, back through Lumut Anduki Seria F3/F4. (1 loop = 52 km (1.5-2 hrs), 2 loops, = 80 km (2.5 hrs). Suggested riding: Easy through Seria. Fast 1km rotations along the highway to Lumut. Easy through Lumut, optional 2 or 3 loops, back to Panaga through Anduki/Seria. Ride highlights: Fast team riding, TT training, 1/2/3 loop options allows riders to get back or ride further. Main hazards: Highway riding. Ride Map This section is not recommended: straight narrow road with oncoming cars overtaking at high speed Ride Profile 08 January

10 Weekend Ride: Panaga to Lumut (back along the highway) The route: F3/F4 meeting point Seria Highway to Lumut U-turn back to KB turn-off Panaga. (65 km, approx 2 hrs) Suggested riding: Easy through Seria. Fast 1km rotations along the highway to Lumut and back to KB. Ride highlights: Fast team riding, TT training or pursuits. Main hazards: Highway riding. Ride Map Ride Profile 08 January

11 Rules/Safety It is to be enjoyed, not a hardship Adhere to the maximum speed set outlined in the ride summaries. This max speed is deemed to be safest compromise given the road or low light conditions. Remember all required gear. NEVER have your head down while riding, particularly when riding on the front (others are relying on your signals). Always look ahead in the direction of travel If you re on the front, NEVER sit up if you tire or need to change. Pull to the agreed side (usually right for us) and allow the rider behind to safely come through. Rotations should be made on the outside or clockwise. NEVER cross wheels. Raining / wet roads = No ride. 08 January Images taken :

12 Group Riding Safety (1/4) Remember your mobile phone and have emergency numbers stored to memory. It s handy to have a cycling ID card with the following information printed, laminated and stored in your cycling jersey / wallet. Name, emergency contact number, blood group, any medical conditions. Consistent and constant pace. No sudden accelerations, no backing off or changing direction. Don t brake, just stop pedalling instead and sit up. This should be enough to slow your speed enough not to run into the bike in front (unless of course they are breaking). This is sometimes require on a slight downhill section. Signal all actions: Turning (pointing with arm in the direction of the turn). Slowing down (hand pointing down, or parallel to ground, moving up and down). Next turn on the front. Pointing at the ground, circle movement with hand (signalling rotating off the front). 08 January

13 Group Riding Safety (2/4) Signal all obstacles: Hole, bump or obstacle on the road. Point downwards at the ground, on the side of the bike the obstacle is going to pass. Large obstacle in the way, e.g. runner, slower cyclist, parked car. Arm held behind waving horizontally i.e. moving out. Should be used in conjunction with a shout Runner! Cyclist! Car! Shout warning or information: Approaching traffic lights, pedestrian crossing or roundabout clear shout Clear or Car. Clear means we will proceed, no slowing. Car means prepare to slow, or stop. When about to slow or stop: Slowing When in trouble, having a mechanical, or the pace is too high state your case! 08 January

14 Group Riding Safety (3/4) Keep your cycling smooth, don t accelerate hard to catch the bike in front, just increase your effort a little. It is likely the rider will slow a little anyway. Don t use the brakes unless absolutely necessary. Just stop peddling and sit up, you will lose a couple of km/h within 50 metres. Stay 50cm 30cm behind the bike in front. You re not in the velodrome, so no need to be 1 2cm off the wheel in front. NEVER cross wheels. Your front wheel should not be in front of the rear of the wheel in front of you. If it touches you, you will most likely go down. If you find yourself catching up and cannot slow down in time, move out 50 75cm, this will allow the bike in front to move about a little without touching your wheel. Stop peddling, sit up and wait to fall behind the wheel, before moving back across. Remember there is probably a cyclist following you, so do everything smoothly. Call out if you need to. Pass instructions up the line. The group leader can then change the pass, smoothly. 08 January

15 Group Riding Safety (4/4) If you want to do a turn at the front, then say so. The front rider should move to the right and the next rider maintains the same speed. The rider to the right, will then allow the train to pass before rejoining at the back. Should this happen and you don t want to go to the front, then make a little gap in the line and ask the rider to rejoin. There is no need to do a turn at the front if you don t want to. If you do, then don t overdo it on the front. It makes getting on the back harder and you may not have anything left for your next turn on the front. 08 January

16 Contacts: Contacts, Links & References Alastair Stuart, Dan Fearfield, Will.i.am.a.cyclist Blades. Local Links: PLR website: Geotrax bike shop: References: The original rules: Safety & etiquette on group rides (double click icon): Word 2007 Document 08 January

17 Cycling ID Card PLR cycling ID card Name: Emergency Contact: Blood Group: Medical Condition: It s handy to have a cycling ID card with the following information printed, laminated and stored in your cycling jersey / wallet. Name, emergency contact number, blood group, any medical conditions. 08 January

18 Panaga Lanterne Rouge CC l R P Panaga lanterne Rouge CC 08 January