FRAZIER CYCLING JUNIOR DEVELOPMENT PROGRAM
Frazier Cycling Competitive Juniors Program
Frazier Cycling Non-competitive Youth/Juniors Program
Junior Gearing & Cadence Comparisons to Senior Gearing & Cadence
“Frazier Cycling has a junior race team that could serve as a role model for other club’s junior development initiatives. But more importantly the team’s young members themselves are impressive role models when it comes to sportsmanship, supporting each other and respecting other athletes.”
USA Cycling News, October 29, 2007
OUR MISSION
- Grow the sport of cycling by developing the next generation of serious cyclists.
- Groom junior cyclists with a focus on principles and values; good sportsmanship, attitude and teamwork.
- Promote a lifestyle of fitness and exercise to build a healthy environment for families.
When we started our program in 2003 we did not focus on trying to recruit the best athletes. We wanted to include as many cyclists as possible for improvement and success. Unlike other junior development programs and cycling organizations we do not target only the gifted cyclist. We look for candidates who have a good attitude and an interest in cycling. Our expertise is in developing kids with those characteristics into competent and lifelong cyclists…some who have become national champions.
Frazier Cycling Juniors have won six junior road national championship titles
and 32 junior road national medals.
- 2008 Time Trial Men 10-12
- 2008 Time Trial Women 13-14
- 2009 Road Race Women 13-14
- 2010 Road Race Men 13-14
- 2010 Criterium Men 13-14
- 2011 Time Trial Women 13-14
WHAT OUR PROGRAM IS ABOUT
We believe our junior development program is unique in several ways. Our program is based on a team structure. Many cycling groups who ride together call themselves teams but they but may not function or race as a team. Our coaching and training are focused on the ”true” team approach. We also recognize that junior cyclists are not little adults and need to “have fun with their teammates” or else they will lose interest in a sport that is very demanding. Parent participation is key to our program. We encourage parents to practice and ride with their children. It keeps them fit and gives both parent and child an opportunity to share in a healthful activity.Our program takes into account the physical, psychological, physiological and emotional needs of young cyclists as well as social considerations and gender differences. We have kept detailed statistics on our team as the members move from young juniors to teens.
"This is just great! I think the unique and important aspect of
your program is that through the years you have collected data, observations
etc...;and quantified it for your purposes to develop young athletes. Simply
put-you are able to compare apples to apples. In my opinion this is the true
definition of a Program.”
Ken Kontor, Publisher Performance Conditioning Cycling
1. Competitive Programs for ages 6-18 (Race Team)
- Primary Level
- Intermediate Level
- Advanced Level (Intermediate-Plus, Honors Team/Performance Team)
2. Non-Competitive Program
- Youth Group for ages 7-14 who are either too young to compete or do not want to race competitively
- Junior Partner for ages 15 -18 who have the necessary biking skills to ride with Frazier Cycling Partners.
3. Basic Training
COMPETITIVE PROGRAM
The
program is not recreational cycling; our students are groomed for competitive
cycling as a member of the Frazier Cycling Juniors race team. They are
taught traffic safety and behavior, group riding and teamwork, competency
improvements, basic equipment information, and fun!
Although the first race of the season is in February and the last is in October, the majority of races are from April to August. During in-season training (March – October), the concentration of the fitness program is by means of cycling and running. During the off-season (November - February), the program focuses on strength conditioning with the addition of Plyometrics, sit-ups, push-ups, standing broad jump, medicine ball throws, wheelbarrow races, and resistance bands. Training is year-round. In the off-season, only Wednesday 6:30 practice moves indoors. All other practices are outdoors throughout the year.
Equipment required for all programs: Helmet, road bike, cycling shoes,
clip-less pedals, Frazier Cycling race kit (team jersey and shorts), sun
glasses, cycling gloves, and water bottle. Trainers and blocks are needed
for indoor workouts and race site warm-ups.
Benefits for all levels in the Competitive Program
- Member of Frazier Cycling Juniors Race Team and participate in all races and race-related activities.
- On-site USA Cycling race support for team races
- Opportunity to attend USA Cycling Junior Road National Championships.
- Annual Award Party
- Award Eligibility
- Race Team Sponsor Discounts
Primary Level is our entry level. It is not required to
begin at this level and the more experienced riders can start at the
Intermediate level. All cyclists must be assessed for skill level through
Basic Training sessions prior to participating in the Primary Program.
Beginning juniors may require up to three Basic Training sessions. Members
are eligible for 2 practices/rides per week (see chart below) and enjoy all
benefits listed above.
Intermediate Level is for juniors who enjoy competitive cycling
and belonging to our race team. The commitment to attending
practices and races is higher than the Primary Level. Members are eligible
for up to five practices per week (see chart below) in addition to the benefits
listed above.
-
Develop
the skills necessary for competition in USA Cycling Junior races - Instill teamwork, respect, and sportsman-like conduct
- Promote work ethic and discipline
- Encourage cycling as life-long sport
- Cycling statistics and rankings on fraziercycling.com
- Discounts for Frazier Cycling Special Events
Advanced Level includes three sub-levels: Intermediate-Plus, Performance, and Advanced, which are described below.
Intermediate-Plus Level adds the use of Training Peaks and includes Power and Fitness Testing. A power meter is required.
Performance Level are invited by the coaches based on performance qualifications, commitment, leadership skills, and are eligible to participate in all rides and practices and any event Frazier Cycling sponsors or hosts. This level encompasses the following In addition to the benefits and features listed in the Primary and Intermediate levels.
- Commitment to Cycling over all other Sports
- Commitment to attend Junior Race practices
- Commitment to compete in races on Frazier Cycling’s race schedule
- Team coaching
- Advanced teamwork skills
- Develop the tactics necessary for competition in USA Cycling Junior and Category races
- Eligible for Frazier Cycling Special Event Rides
- Cycling Power and Fitness Test
- Training Peaks account
A power meter is required for Performance Team members.
Honors Level - This program is for qualified Frazier Cycling Junior Race Team members who have the goal of an elite, collegiate, and/or professional cycling career. Our Honors Program provides the physical training and race opportunities toward this goal:
- Custom training plan based on Training Peaks results
- Specialty training (motor pacing, mountain climbing/descending, etc.)
- Testing and evaluation to identify physical strengths and weaknesses of the individual.
- Psychological training (goal, imagery, team building) and one-on-one with team sports consultant
- Top level national and international races (Europe, Canada, Caribbean, etc.)
- Advanced racing skills
- Team pursuit squad member
- Unlimited access to the coaches (text, email, phone)
- Collegiate contacts and direct access to schools with cycling teams/programs
A power meter is required for Honors Team members.
Frazier Cycling provides a Training Peaks account for each Honors Program member. Within each account, the individual's personal settings including power levels are maintain by Frazier Cycling Coaches. The power levels are determined as a result of an individual's most recent power test.
Each Honors Program member is responsible for using a power meter during workouts and uploading the resulting files to the Training Peaks website for analysis and tracking by Frazier Cycling coaches.
Minimum Qualifications:
| Race Age | 30-minute Power Test* | 3.2-mile ITT* | Career Club Miles* | |
| Junior Men | >=14 | 3.6 Watts/kg | >25 mph | 5,000 |
| Junior Women | >=14 | 2.8 Watts/kg | >22 mph | 5,000 |
*Completion of the Chattanooga Ride can be substituted for the 30-minute Power Test, 3.2-mile ITT, or Career Club Mileage requirement.
Fundamental Athlete Objectives
- Commitment to Cycling over all other Sports
- Dedication to excel as a competitive cyclist
- Commitment to attend Junior Race practices (as scheduled per TrainingPeaks)
- Commitment to compete in races on Frazier Cycling’s race schedule and all other additional races (per TrainingPeaks) that are deemed necessary to advance in this sport.
- Expand on tactics necessary for highly competitive USA Cycling Junior and Category races
Honors Team Member Responsibilities:
1. Update TrainingPeaks Daily; notify your coach or ask a teammate for help if you are having technical issues.
2. Responsible for learning to set up and use your power meter computer.
3. Responsible for learning how use the power meter and Training Peaks software to analyze your own training data.
4. Notify coaches of any changes to your training:
a. 2 weeks notice - vacations and periods you will be unable to train at least two weeks in advance.
b. 24 hrs notice to a coach if you are unable to make a scheduled practice for any reason.
c. If you are sick or injured contact one of the coaches immediately.
5. If you are unable to attend a race notify coaches at least two weeks in advance.
6. If you are having problems unrelated to training but that affect your ability to train (i.e. poor grades, school field trip, etc.) let one of the coaches know.
7. Maintain a “B” average in school/college.
8. Do not change your scheduled training without permission from a coach.
9. Wear Road ID at all times when on the bike.
10. Conduct yourself at all team functions as a role model for the junior team. Act accordingly as a representative for Frazier Cycling Juniors Honors Team.
Why do we mandate the use of power meters by our Honors Program members?
Andy Coggan, Ph.D., 2004 USA Cycling Expert Coaches Manual
Heart rate training became widely accepted in the 1990's as a way to measure workout intensity. Experts identified various heart rate training zones for specific training intensities, such as recovery, aerobic, tempo, anaerobic threshold, lactate threshold, VO2 Max, etc. Unfortunately, heart rate can be influenced by a variety of factors such as altitude, ambient temperature, hypo-hydration/dehydration, infections, recent illness, and fatigue, Hence, heart rate is not wholly reliable for quantifying workout intensity. For our sport of cycling, these limitations have been avoided by using power meters to directly measure power. Intensity levels are determined by a testing procedure utilizing a power meter to capture data as the cyclist performs the test. From the analysis of the "power test" results an individual's power levels for the specific training intensities can be determined and these power levels can be applied to the individual's workouts and incorporated within a training plan to satisfy Dr. Coggan's statement. Indeed, that is our basis for requiring that all Honors Program members use a power meter during training and testing.
Periodic power testing results will show progress and identify individual strengths and weakness for an individual. These results will allow our coaches to determine if adjustments should be made to individual workouts and training plans that will produce continual improvement. In particular, Frazier Cycling measures an individual's sprint power, anaerobic threshold power, and lactate threshold power, which are the key data points measured for national class junior cyclists. We compare our team members' results to their past results and juniors of the same age group and gender. We use these comparisons help us to make any necessary workout/training plan changes and to reestablish training objectives and performance goals.
Coaching includes a training plan, weekly consultation, and Frazier Cycling Partners Team Membership. The plan includes personalized daily workouts including descriptions, durations, and intensities, with periodic testing. The athlete is expected to maintain daily logs (electronic, TrainingPeaks), which are analyzed by our coaches. Testing is conducted under the supervision of our coaches. Test Analysis includes an assessment with recommendations for performance improvements and any necessary training modifications. Full statistics for training, testing, and racing including time splits, mileage, speed, heart rate data, power, performance analysis, and progress charts are maintained. Three month minimum.
All Frazier Cycling Juniors are required to have "Junior Gearing". "Blocking" cassette gears is not allowed on our team.
By general USA Cycling Rule 1J6, juniors participating in road (road races, criteriums and time trials) are limited to a chaingear ratio of 7.93 meters (26 feet 0 inches). This means that with the chain in the bikes largest gear combination (biggest front ring and smallest possible rear cog), the bike cannot travel more than 26.0 ft with a single turn of the cranks.
To guarantee compliance with Rule 1J6, we recommend that our junior's bicycles that have 700c wheels use a compact crank-set with a 50-tooth chain-ring as the largest front ring and a 14x25 cassette (smallest cog of 14 teeth) on the rear wheel. Note: Juniors are classified as race ages under 19.
The link below contains a chart that compares junior maximum gearing (52/14 & 50/14 largest ring/smallest cog combinations) and cadence (RPM) for largest gears to achieve various speeds (MPH) with actual wheel circumferences using selected tires. Senior maximum gearing (53/11 largest ring/smallest cog combinations) is included in the chart, too. Also, included is USA Cycling's expected rollout lengths according to page 136 of the 2006 USA Cycling rulebook.
| Junior Gearing & Cadence Comparisons to Senior Gearing & Cadence |
Practices/Rides/Skills Sessions Offered Weekly – Locations, Times and Days are subject to change. Start times vary based on time of year.
- Primary Level – Up to 3 Practices/Rides/Skill Sessions Weekly (example: 1 Skills/Fitness Practice, 1 Race Team Practice, and 1 Group Training Ride)
- Intermediate Level – Up to 5 Practices/Rides/Skill Sessions Weekly (example: 3 Skills/Fitness Practices, 1 Race Team Practice and up to 1 Group Training Ride)
- Performance/Honors – Eligible for all Frazier Cycling rides/practices based on individual ability
| Weekly Practices/Rides/Skills | Type of Practice |
| Sat Morning Fast FB-50 Mile Ride | Group Training Ride |
| 11:30 Sat Race Team Practice | Race Team Practice |
| 2:30 Sat Skills Practice | Skill/Fitness Practice |
| Sun Morning FB-50/Buford 30 Mile Ride | Group Training Ride |
| 2:00/3:30 Sun Skills Practice | Skill/Fitness Practice |
| Mon Hill Repeats | Group Training Ride |
| Tue Office Park 21 (Laps) | Group Training Ride |
| 6:30 Wed Skills | Skill/Fitness Practice |
| Thu Gary’s 23-mile Ride | Group Training Ride |
| 11:40 Tue - Fri Lunch-Time 18 & 20 | Group Training Ride |
Skill/Fitness practices are
coached sessions that afford the student the instruction necessary to handle the
bicycle within group rides and/or races. Fitness is addressed with
intervals, drills, and simulated races during these practice sessions. The
practices appear on the
weekly ride schedules. The locations for our current practice sessions
are Cross Pointe Way (formally Distribution Drive) in Duluth, Bunten Park
Athletic Building in Duluth, and Children's Healthcare Warehouse in Duluth.
Race Team practices are coached sessions that give specific instructions for racing preparation, skills, strategy, and tactics, etc. Typically, Frazier Cycling has one of these sessions per week on Saturdays at 11:30 a.m. Check the weekly ride schedules for exact times and locations.
Group training rides are our club rides that appear on the weekly ride schedules. Training rides include the Flowery Branch 50 (FB-50), Lunch-time 18 & 20 (LT-18, LT-20), Office Park 21 (OP-21) or “Laps”, Hill Repeats, Gary's 23-miler, etc. Eligibility for these rides is based on the student's Group designation.
ON-LINE JUNIORS PROGRAM
Juniors can receive the same training program as our Frazier Cycling Juniors. The On-line Juniors Program includes a training plan calendar/schedule with personalized daily workouts including descriptions, durations, and intensities, with periodic testing.
The athlete is expected to maintain daily logs (electronic) via Training Peaks, which are analyzed by our coaches (testing is conducted by the individual, i.e. self-test). Test Analysis includes an assessment with recommendations for performance improvements and any necessary training modifications. Statistics for training, testing, and racing including mileage, speed, heart rate data, power, performance analysis, and progress charts are maintained.
Program with the use of a power meter (such as CycleOps PowerTap, SRM, Quarq CinQo, etc.): $150/month or $1650/year
Program without the use of a power meter (calendar/schedule with training plan): $100/month or $1100/year
12 week minimum.
Call for specific needs and more information including athlete goals, activities, and availability.
770-513-8640.
NON-COMPETITIVE PROGRAM
The Non-Competitive Youth Programs focus on youngsters and teens ages 7-18
who are either too young to race or do not want to race. BASIC TRAINING
SESSIONS are required prior to enrollment in these programs.
Youth Cycling Program (7-14)
We offer a weekly ride/practice in a safe environment for kids. This
program does not include club membership. Although recommended,
there is no requirement for a road bike - street bikes, mountain bikes, etc.,
whatever type of bike is acceptable. Cyclists are grouped by ages 7-9 and
10-14.
Requirements: Helmet, bicycle
- One skill/fitness practice per week
- Improve fitness and health
- Learn basic bike handling, road cycling, safety, and etiquette
- Instill sportsmanship
- Promote work ethic and discipline
- Encourage cycling as life-long sport
Frazier Cycling Youth Partner (FCYP) (15-18)
This program is designed for teens between the ages of 15 and 18 who enjoy our
group rides like the Flowery Branch 50, Gary's 23-miler, Hill Repeats, the
Office Park 21, and our special event rides, but do participate in cycle racing.
FCYP members are required to obtain FCP Group Ride
Certification. The FCYP membership is similar to what
we offer adult Partners. This program includes club
membership.
Requirements: Helmet, road bike, cycling shoes, clip-less pedals, FCP Group
Ride Certification
- Up to five additional group rides per week
- Structured schedule for various skill/experience levels; A-team, Group B, Group C
- Cycling statistics and rankings on fraziercycling.com
- Discounts for Frazier Cycling Special Events
- Annual Partners' Awards Party
- Award Eligibility
BASIC TRAINING SESSIONS
Youth cyclists must complete basic training before they can participate in any group training or practice. Basic training sessions are one-on-one training with one of our certified coaches to assess the rider’s skill level and bike fit. The number of basic training lessons needed to complete basic training is dependent upon the student’s skill level progress.
Basic Training sessions are, also, required to earn FCP Group Ride Certification for Frazier Cycling Youth Partners (FCYP). Before riding in FCP groups, the FCYP member must demonstrate sufficient skills to satisfy our coaches that he/she understands group etiquette and the he/she is capable to ride safely in the group situation.
Group membership fees apply after basic training completion. Sessions are $75 and last 45-60 minutes. Call for an appointment. These lessons include:
- Bike fit and position.
- Proper starting and stopping technique.
- Safe drafting instruction.
- Following a wheel
- 2x2 riding.
- Proper hand signaling and communication.
- Proper speed within a group.
- Instruction for pace-line movement, position, and etiquette.
- Understanding traffic, lanes, signs and signals, and traffic behavior.
- Pedal stroke, cadence, gear shifting, and hand positioning skill instruction.
- Proper use of brakes.
- Use of water-bottle.
PROGRAM FEES
Program fee invoices are emailed quarterly at the beginning of each quarter. There is a three month minimum commitment for the Competitive Program. We offer a 25% discount for additional siblings in the Competitive Program. Basic Training sessions are paid per session.
Competitive Program |
Frazier Cycling Club Membership | Frazier Cycling Race Team Membership | ||
| Primary | $85/mo. | Yes | Yes | |
| Intermediate | $110/mo. | Yes | Yes | |
| Intermediate Plus | $125/mo. | Yes | Yes | |
| Performance | $125/mo. | Yes | Yes | |
| Honors | $135/mo. | Yes | Yes | |
Competitive Remote Program |
||||
| Power Meter | $150/mo. | $1500/year | No | No |
| w/o Power Meter | $200/mo. | $200/year | No | No |
| Non-Competitive Program | ||||
| FCYP | $40/mo. | Yes | No | |
| Youth 7-9 | $20/practice | Or $ 100 quarterly | No | No |
| Youth 10-14 | $25/practice | Or $130 quarterly | No | No |
| Three month minimum for all programs and levels | ||||
| Basic Training Sessions | $75/session | Due at each session (sessions are 45 min.) | ||
| Power Test (Primary/Intermediate) | $50 | |||
|
Bike Rentals (club membership is required) |
$50 for the first month |
Parent is responsible for any damage to bike - equipment and labor charges will be incurred by the renter. |
BIKE RENTALS
We provide road bike and cycling shoes rentals for Competitive Program members (only) based on availability and size requirements. The cost is $50/month. Bike rentals are for one month (exceptions are allowed based on demand). Rental fee is due when the bike is leased. Parent is responsible for any damage to bike - equipment and labor charges will be incurred by the parent.
PARENT PARTICIPATION
Parent participation is welcomed by Frazier Cycling for all of the Skill/Fitness practices and as race escorts (10-14 age group) without charge. If parents want to become more involved, then memberships are available as Frazier Cycling Partners.
CYCLING SKILL SETS
Frazier Cycling coaches assess each student's cycling abilities.
These abilities are identified by skill grouping or skill sets.
Cycling Skill Sets are divided into three progressive levels starting with
Level 1. Level 1 Skills are the basic skills necessary for safe bike
handling and group riding. Level 2 Skills are necessary for the
participation in large group riding and they are the cornerstone for
competitive cycling. Level 3 Skills are those skills that are needed
for success in competition.
Level 1 Skills:
- Mounting and Dismounting
- Stopping and Starting
- Braking
- Shifting Gears
- Drinking from a Water Bottle
- Riding a Straight Line
- Following a Wheel
- Cornering
- Standing out of the Saddle
Level 2 Skills:
- Riding Clip-less Pedals
- Riding in a Double Paceline
- Standing Start
- Sprinting out of the Saddle
- Bumping/Touching
- Cornering 2 abreast
- Beginning Teamwork
- Riding with no Hands
- Passing/Receiving Water Bottles
- Climbing out of the Saddle
- Proper Gear Selection
Level 3 Skills:
- Team Tactics
- Cornering at Speed in a group
- Bumping Wheels and Handlebars
- Standing in a Pack
- Sprinting out of a corner
- Shifting while Standing
- Putting on/Taking off a jacket on the bike
- Sprinting out of a slipstream
- Lead out
- Blocking
- Attacking from the front/back of the pack
- Psychology of Racing
In addition to skill assessment, Frazier Cycling Coaches ascertain the student's cycling goals. The student's are considered for placement into the appropriate level of Frazier Cycling Youth Program. The final decision for student placement is agreed to by the coaches, the student, and the parents.