Ottawa Inline Skating Festival - PowerPoint PPT Presentation

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Ottawa Inline Skating Festival

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Create a 'race kit' Review race course. Race Day: Before the Race ... Bumping, grinding, kicking: it happens don't panic. Pace yourself: it's not a sprint ... – PowerPoint PPT presentation

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Title: Ottawa Inline Skating Festival


1
Ottawa Inline Skating Festival
  • Race Tips Technique

2
Race Tips Technique
  • Beginning
  • Tapering equipment fuelling stretching the
    start
  • Middle
  • Echeloning pack awareness tactics breakaways
  • End
  • The finish recovery party time!

3
Before Race Day
  • Taper
  • Week before
  • Day before
  • Prepare pack equipment
  • Rain or shine
  • Create a race kit
  • Review race course

4
Race Day Before the Race
  • Fuel up high carbs, low fat, low bulk
  • Hydrate but not too much!
  • Arrive early (1 hour prior)
  • Pick up race kit

5
Teamwork Pre-race
  • Discuss your goals with teammates
  • Discuss your strategy for the race
    start/middle/end
  • Discuss your strengths and weaknesses
  • Discuss signals beforehand
  • Dont base your entire strategy on skating
    together for an entire race

6
Warm Up
  • Short, light jog
  • Suit up, lace up, warm up, light skate
  • Unlace, stretch
  • Lace up, warm up, short wind sprints
  • Pressed for time?
  • Lace up
  • Do stretches while sitting
  • Short wind sprints

7
Start Line
  • Dont go to start line too early
  • Position yourself according to speed
  • Do mental exercises or chat with friends to
    relieve start line jitters

8
Race Start
  • Keep really low and use short choppy strides
    until things open up
  • Bumping, grinding, kicking it happens dont
    panic
  • Pace yourself its not a sprint
  • Get in a good pack early
  • Dont skate alone

9
Pack Awareness
  • Point out hazards visually and verbally
  • Dont be afraid to yell
  • Steer well clear of hazards well in advance
  • Ideally, be close to the front when approaching a
    hazard

10
If Someone Falls
  • YELL SKATER DOWN!
  • Dont stop
  • Dont attempt to jump the skater
  • Veer left or right
  • Follow the lead of the skater in front of you
  • Notify volunteers

11
If You Fall
  • Try to roll or use pads to protect from injury
  • Once on the ground, roll into ball if other
    skaters are about to run into you
  • Dont move until the pack is safely past you
  • If youre lightly injured and want to continue,
    get up and start skating as soon as its safe to
    do so

12
Echeloning (Rotating)
  • Keep turnover quick
  • Normally rotate front to back
  • Can rotate back to front to accelerate pack or
    near finish
  • Dont have to rotate all the way to back
  • Can insert yourself anywhere in the pack

13
Taking the Lead
  • Take short pulls (30 seconds or less)
  • Dont pull to point of exhaustion
  • Dont speed up
  • Save some energy
  • Try to lead uphill or with the wind
  • Lead less at the beginning
  • Try not to be leading at the very end

14
Drafting
  • Get in close when drafting
  • Stand up for a few seconds
  • Stretch your back
  • Fuel up hydrate
  • Assess the pack
  • Assess your progress
  • Assess your fatigue level
  • Communicate with teammates

15
Getting Dropped
  • It happens to the best of us
  • Assess your chances of catching the pack
  • Look for a pack behind you
  • Almost always better waiting for a pack to catch
    you than skating alone

16
Its Slinky, Its Slinky!
  • Its not a wonderful toy
  • Look ahead and anticipate the accordion
  • Stand up and stop skating as pack contracts
  • Get low and accelerate as pack expands
  • If one skater is to blame, get ahead of them
  • Dont go to the back of a large pack

17
Wheel Suckers
  • A.K.A Klingons
  • Let them hang off the back if you want
  • Rotate up front only dont rotate in behind them
  • You can try ditching them with a breakaway
  • Alternate fast and slow to wear them out
  • Skate over hazards or and veer left or right to
    lose Klingons

18
Teamwork During Race
  • Watch out for one another
  • Let your teammates in
  • Let them know what you are doing
  • Teammate pulling too much? Tell them
  • Lone teammate ahead? Get in pack!
  • You can echelon or rotate as a team
  • You can slow pack down or speed up to benefit
    other teammates

19
Breakaway When
  • Uphill
  • On a corner, chokepoint or hazard
  • With a tailwind
  • After previous attack or speed surge
  • When the pack is disorganized or distracted
  • When you can bridge a gap
  • Near the end

20
Breakaway How
  • Play mind games
  • Not off the front
  • Swift, sudden movement
  • Veer to far left or right
  • Accelerate hard

21
How to Drop Competitors
  • Attack after they attack or pull hard
  • Alternate fast and slow to create slinky action
    and wear out competitors at the back of the pack
  • Attack when they are at the back of the pack
  • Have teammate slow down main pack while other
    teammates breakaway

22
Skater Too Fast for Pack
  • Maybe they dont realize it. Tell them
  • When they lead, let them skate away
  • Speed up after they finish a hard pull
  • Dont let them in mid-pack - send them to the
    front or back

23
Skater Too Slow for Pack
  • Let them take short pulls only or no pulls at all
  • If they are going too slow, pass them
  • Drop them

24
The Finish
  • Try to be close to front, but not leading
  • Try to breakaway with teammates
  • Try to lead out or be led out if feasible
  • Use good breakaway tactics
  • Use strengths/weaknesses to your advantage
  • Play mind games
  • Dont stop skating until you reach the finish line

25
After the Finish
  • Clear the finish chute immediately
  • Turn in your chip and get your medal
  • Cool down to speed recovery
  • Carbs and proteins to speed recovery
  • Reflect, but dont over-analyze
  • Dont forget to celebrate!

26
Good luck to all of you and dont forget to have
fun!
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