aboc's sessions, however, will be in capable hands.  Nathan's looking after our DISC sessions this Sunday and the Sundays of the 24th and 31st of July, and Spin on Tuesday the 26th will be taken care of too (but the details are yet to be arranged).

It's good to have some variety, those of you that go to these sessions will be well looked after!

Laps of DISC yesterday, on the CBF250 ... Motorpacing doing 250m MAC's.  Can anyone say "bloody cold"?!

Tonight at Spin we tested the Lemond Revolution under Dino.

To paraphrase :

It's much harder to spin up than the Kurt Kinetic, but it's too easy once it's going.

That's Dino's thoughts - given that we care about the acceleration phase, this might be a good thing.  It's noticeably less stable than a KKRM, and a LOT noisier (as you'd expect, it's a wind trainer after all, albeit a fancy one).  I will try it under a few other guys and see what they think.

Tonight at DISC Nathan did some good motorpace work for us. I got my second fastest speed ever, a paltry 63km/h, but for an old guy with no talent, that's ok!.  Pmax wasn't a PB, at 1351w, but my P5 was the best I've done this year, which I'm pleased with.  I did some reasonably heavy squats yesterday and my deadlifts on Thursday were PB's, things are coming together ... We also had a really good turnout at DISC after last week's 4, we had I think 11 or so riders, thank you to all of you who came and to Nathan in particular.

Ok, we won't get power from it, at least, not acceleration, although it may be calibrated for steady state (enduro) training, but I have one of these coming which will hopefully be in time for this Tuesday's ergo.

Interesting bit of kit ...

We'll review it once we've tried it out.  Rumour has it it has a decent flywheel in it, and if so, and direct drive, it might be a game changer for ergos.  If they made one with a built in powermeter ...

To run my Sunday evening DISC sessions over winter, I need to cover the costs of hiring the track (currently $55/hr) and the lights ($20/hr) and the motorbike if we use it (~$0.50c/km).  Over the last few weeks we've had pretty low turn ups for these sessions.  To break even, at $20/head, I need 8 people to show up.  That's no profit to aboc, that's just to break even.  The ergo/spin sessions we run on Tuesday subsidises Sunday DISC, but it can't afford to do that forever, or for more than a few tens of dollars (spin is cheap, too, $10 includes dinner!).

We sometimes get 10 or so people, which pays for the session and my dinner (CHICKEN!), and that's good - it also means we get a decent group of riders to match up with sprint work, and some enduros to do endurance work while the sprinters recover.

So .. Why are less of you coming?  What am I doing wrong? I need your input on this, if you're not coming, please tell me why.

July 2011, it's going to be busy.  I'm going to Adelaide with the NTID and VIS kids on the 22nd for a sprint race meeting for J17's and J19's and then staying on for a week to assist/learn/get in the way with the pre Junior Worlds camp.  The camp is three weeks long and takes the kids going to Moscow from the race meeting on the 23rd and 24th through 'til their departure to Moscow.  I've been given the opportunity to stay with them for the first week and assist Sean Eadie.  Along the way hopefully I'll get a lot of learning done.  I'm looking forward to it, but I will be away from home for a week and will miss a couple of our winter DISC sessions. 

In actual fact, I'm probably going to miss almost all the DISC sessions through July, on the 16th and 17th I'm (assuming it goes ahead) doing a whitewater rescue course.  So I will probably miss that weekend also, and this coming Sunday I can't make it either.  I've written a program that the guys can do without needing much guidance.  Nathan's going to run this Sunday, I'll work something out for the others that I can't make.  Ergo anyone?!  Nah ... I didn't think so!  Anyway, it's going to be hectic, this July.

I do have heaps of reading to do.  I believe that any good coach needs to read widely and understand a lot of "stuff", so one of my current reads is a textbook on exercise physiology.  Things are going well in the 'Haus, I lifted an equal PB deadlift yesterday (and can feel it today .. stairs .. urgh!), power's been down a bit on the bike for the last couple of sessions, but I think that'll come good soon. the other sprint squad people and assorted ring ins are all lifting well and their numbers are getting better on the track too.  It's all good!

Oh, and we now have aboc Sprint Squad ploarfleece beanies.  Perfect to keep your bonce warm at DISC or spin this winter.  All the cool kids have one ..

$20 and you can have one too!

Tonight was the second of the Blackburn "aboc" (but not run by us) sprint nights over winter.  It was a bit of a messy night, some things took far too long to happen (we sat around for ages after the first race before we did the team sprint).  But .. I was pleasantly suprised by my peak power, I hit 1400 watts for the first time in a long time, which is promising.  I raced ok, in the two races I had against live oposition, Caitlin "the flicker" Ward was too fast (and a little too hard to pass!) for me and in the B grade keirin final I was baked and pulled out after 2 laps, no legs left at all. I was reasonably happy with how I went, considering the recovery from my injury, I'm not unhappy with my progress.  Yesterday in the 'Haus I squatted (singles) 150kg and deadlifted 175kg (again, just a single rep) and the deadlift was a struggle but I got it without too much rounding, but the squat was easy.  The deadlift isn't that far off my previous PB (185kg for a double), the squat is still way down, but it's getting there slowly.  Don't rush it ... the summer sprint series is still months away.... I did have to race in front of most of the VIS and NTID kids we coach, I think they got a laugh out of watching an old, slow, talentless bloke, it was all in good humour and I think most of them had fun.

The series needs work to make it run better, but as Richard Stringer and I discussed afterwards, we'll chip away at it until it works.  Tonight we got to nominate our team sprint teams which was an improvement, little steps ...

Those of you that come to our ergo sessions on Tuesday and who are doing the enduro streams will have been shouted at by Claire over the last couple of weeks.  Claire's doing her level 1 strength & conditioning qualification and I've been mentoring her through it.  As part of giving her more responsibility she's now designing the enduro program as well as running it.  You can see this coming week's session here.  It looks good, Claire, I'm sure the guys will enjoy the suffering!

For those of you who don't know, here in Australia juniors are limited in the gears that they can use. Under 15s are restricted to no greater than 6 meters of rollout (~76") and under 17s to 6.5m (~82").  Under 19's are, to all intents, unrestricted.

This is not a rule without its detractors.  It is my understanding that the rule is designed for a couple of reasons - firstly, to protect the kids from hurting their knees and secondly to level the playing field to encourage and support participation.  It may also be designed to teach the kids to spin high revs (how else can you go fast on a little gear?!).

There are some consequences of this rule which I think (and I am not alone here, it was discussed at a recent sprint coaching forum at the Junior Aussies and my voice was not the only one) are inhibiting the development of some potential elite athletes.

The rule as it stands means that J15 and J17 sprinters have to be able to rev to very high cadences - we're talking in excess of 160rpm for the boys, for the girls it's around 150rpm to be competitive nationally.  In elite level senior competition, that is not a requirement and stronger guys who can push bigger gears prosper with peak cadences nowdays around 145-150rpm for the men.  But the rule discriminates against the stronger kids in favour of the super-spinners.  The stronger kids can create greater force (torque) and potentially greater power, but if they're limited by cadence they don't get to benefit from this strength as much as they should be able to.  We don't handicap the big kids in athletics, football or any other sport. We don't tell the big kids in football that they're not allowed to jump higher than the littler kids to win the ball or tell them not to kick a goal from 45 metres out because that's not fair to the littler kids who can't do it yet.

The super-spinners then, at the end of J17's (and the bleed through of this into J19's) run into the stronger riders and it's a big shock.  This is when we lose a lot of them.  There's other things going on too at that age, school gets harder, alcohol, cars, relationships and so on become bigger deals, but I suspect that the transition to the open playing field from the shelter of the J17 and below gearing rule is brutally hard and breaks the spirit of the super-spinners, who may have already broken the spirit of the stronger and heavier kids who may well be better in unrestricted competition but got sick of being beaten by the kids who the rules favour when they were younger. This ultimatly doesn't help the super-spinners either because they're playing on a field that's made to suit them, but it's going to change when they get older and they may be so addicted to winning by revving that they can't cope emotionally when it's time to play with the big kids, especially if they're convinced through their own limited experience that all they need is revs and they'll win everything.

So if this is a problem, what should we do about it?  I don't buy into the "save their knees" issue - I'm yet to see any evidence in support of it.  We overgear the kids all the time in training and I've never seen a problem.  Even on big gears the peak torque the kids can put out is no-where near what they'd do on the school playground jumping on a football field or doing gymnastics or anything else we think nothing of all the time.  Assuming that's the case, I think the rule should change.  I think J17's, at least, should be allowed to ride bigger gears.  Because you can ride a bigger gear doesn't mean you have to, and I know at least one junior who is so amazingly quick on tiny gears that they would not go up a gear even if they had the choice. It would be a rider's choice to use a bigger gear and a smart rider wouild choose the gear that worked best for them, just like they get to do in J19's and above.  The transition to J19 would be less harsh for those who were thinking ahead to it, especially the girls, who need to get strong early because otherwise it's very hard for them to get strength later in life.

Back in the old days of sprinting, everyone rode tiny gears and span like the clappers.  It's reported that Gary Neiwand rode 92" at the Sydney Olympics (old days? That's only 11 years ago!).  Rev rev rev, that's what the coaches of the time drummed into everyone who was sprinting.  But now, everyone's (the ones who are winning, anyway) pushing bigger gears.  MUCH bigger gears.  I've personally seen 10.1 flying 200's ridden on gears in excess of 106" by riders far from peaking for their best performances. I've seen the 50 metre splits for their efforts.  The guys recording the fastest times are not necessarly the ones with the quickest individual splits (although they can be!) - but their drop off in the last 50 metres is less.  This is partially a pacing strategy - watch a modern flying 200 and you'll see the jump happening later than you'd expect, and partially a result of using bigger gears.

Big gears mean more strength is required to get going in the first place, but also, less fatigue per meter ridden.  The flying 200, for example, is a speed-endurance event that has a maximal exertion time of around 14-16 seconds from the kick to the finish line.  According to a recent study[1] fatigue is brought about by the number of maximal contractions, not so much the speed of them.  If you can use less pedal strokes to cover a set distance by making the gear bigger, you will fatigue less PER METER and thus, probably have a greater average speed over the distance.  You need the torque to accelerate that big gear though, which is why riders like Shane Perkins, Chris Hoy and Anna Meares have huge legs and backsides and like to lift heavy things in the gym.  This applies to sprinters, not enduros.  Lance was superb at 120rpm spinning away up hills winning the Tour, but we're talking about short term sprint efforts where, literraly, every fraction of a second counts and we're not running aerobically.  Different animals ...

So, mash big gears with pride, but make sure you're strong enough to get them going in the first place!

I wrote more on this in the book :

http://upupup.aboc.com.au/the-book/07-racing/flying-200/choice-of-gears

[1] Fatigue during Maximal Sprint Cycling: Unique Role of Cumulative Contraction Cycles, ALEKSANDAR TOMAS, EMMA Z. ROSS, and JAMES C. MARTIN, MEDICINE & SCIENCE IN SPORTS & EXERCISE 2009

Here's why :

  That's one of my favorite charts.  It tells us much about adaptation as a function of intensity.

Lift heavy, get strong ... Repeat!

It's proving to be a cold winter, and riding around in circles on the motorbike at DISC is .. pretty chilly.  It's been around 10 degrees or so in there for the last couple of sessions, and after a few laps, one starts to shiver somewhat!

So, how do we keep warm?  I have a few layers on, but one nifty thing I got recently is a kayaking neoprene skullcap.  Yep, a rubber hat (insert gimp joke here now).  One of these, nifty!

I've been working on going faster (oh, really?) - not just on the pushbike, which my untalented body will resist as much as it can, but also on the motorbike.  At DISC, to motorpace the really fast guys, I have to be able to ride the bank at around 80km/h.  That's bloody quick.  It takes a lot of 'turn off your fear' to do it.  Anyway ... Under Hilton's tutilage I'm slowly becoming a reasonable motorpace rider - far from perfect (Hilts is THE master of this art ...) but I have a few thousand kilometers logged riding around that track now and am getting to be ok at it. I can even ride the bank at 70km/h looking backwards now.  That's taken some time to get comfortable doing.  I don't like doing it in the lane or close to the rail yet, but above the lane I'm fine with it now.

But .. to go really fast ..

The motorbike is speed limited by basic physics.  Gravity, friction and centripetal force. Centripetal force increases to the square of velocity - ie: increases in speed means much more friction to stop the bike slipping up the bank, the faster you go, the more it tries to fly up and over the fence.  The banks at DISC are 42 degrees steep, slower than around 30km/h and the motorbike slips down, faster than around 90 (I guess) it will slip up (I haven't tested this yet).  Unless the tyres hit the painted lines, in which case there's a lot less friction and it slips, which is quite un-nerving but so far, hasn't resulted in a crash.  You get used to it when crossing the lines at speed. It's just a little wobble ... And after the first few times and realising it doesn't mean a crash, it's ok!

So .. to go really fast ..

The speedo reads fast, 80km/h indicated is really about 75km/h.  Riding the motorbike down in the sprinters lane at indicated 80 is a bit spooky, it's a reasonably tight radius and feels "iffy", but is doable, even in winter, once I've warmed up the tyres. I used to be a bit scared at 60km/h .. heh .. 60?  That's creeping!  It's a lot easier to go that fast just below the blue line, so that's what I was trying yesterday between efforts with the NTID/VIS guys.  I saw close to 90km/h on the speedo (estimated that's around 85km/h actual) when I felt the left hand footpeg touch the boards.  Ok, that's as quick as we're going! To go any quicker than than I'll have to hang off the side of the bike.  Erm ...

So .. I went pretty quick ..

And that's today's blog entry.  Sometimes I reckon I have the best job in the world, riding a motorbike in circles at an indoor velodrome at stupidly quick speeds is ace fun.

I'm starting to ask around for sponsors for the 2011-2012 Summer Sprint Series.  Andrew Steele from Avanti Plus Croydon is onboard as a minor sponsor this coming season, but we'll need a major prize.

Also, I'm considering a minor rule change - We have J17's as junior invitees, in the past they have been ineligeable for the series aggregate and I'm thinking of changing this so they are able to win it.  This will, as well as give them a chance to win a big prize, simplify the aggregate points calculations.  In the past if a JI rider got aggregate points I "slipped" them out of the results and moved everyone below them up - so for example if Emily won C grade and a senior got second, the senior was credited with points for the win (10) instead of second (7) and so on.  In hindsight I think that was wrong and it will be better to just have the JI's able to win, if they can. 

So, who wants a JI entry?

You know what to do if you do ...

Here's Sir Chris Hoy, talking about his favorite gym lift, the squat.  He's doing high bar, where we do low-bar in the 'Haus, but we'll let him get away with it this time .. If youtube is being consistent, the girl he's talking to is picking her nose in the sample shot below, heh!

Here's a diagram showing the different squat variants, stolen from Starting Strength, Basic Barbell Training, 2nd Ed.

For a long time I've been uneasy about the warmup generally recommended for sprint events.  Tradition states that the shorter the race, the longer the warmup. I've seen some VERY silly long warmups, one particular one at the Oceanias last year, this one bloke must have done a 4 hour warmup for a kilo, every time I walked by, he was on the rollers, or doing efforts on the track or an ergo etc ... by the time he started, he was knackered ... but OCD sillyness aside, the warmup for a sprint event is one that I think we can optimise and there's much room for variation and experimentation.  Some recent research from the University of Calgary cropped up this week that is of interest.

I don't have access to the published paper yet, so can't comment on the method or the quality of the research, so take this as unqualified conjecture from a reading of the abstract :

Shorter, less intense warmups seem to be producing better performances in sprint events.

This makes intuitive sense to me.  I don't really buy into the whole "you need a big warmup to prime the aerobic system", yes, you need to get your muscles and joints warm and some activation to turn on your nerves, but how much?  I think there's a lot of room here for individual sprinters to experiment with their warmups prior to competition, I don't think one size fits all here, not one bit.  Watching elite sprinters warm up, they all do it differently, and many of them do not do very much at all.

For a long time I've been a champion of the Kurt Kinetic Road Machine ergo.  I think I own 6 of them?  It's got a stonkingly heavy flywheel which makes it good (ok, at least, viable) for standing start and acceleration work, which sprinters need.  It's not without issues - the main one being tyre slip under heavy torque - ie: Those standing starts that we want to train on it.  It's issue is that it uses a roller drive, and we can work around that with skateboard deck tape (lasts around 5-10 starts depending on the rider) and it does eat tyres.  We can mate it up to a road powertap and get power and torque (sorta) from it, which is good too.  They're also pretty quiet (fluid), unlike wind trainers.

But ... it's roller driven.  A direct drive would be better, without doubt.  Of course, to do this, would mean that the powertap wouldn't be any use, so we'd lose our data.  Bugger ... We could use SRM's, if we had a huge budget, alas, not this week!

The other good trainer is the BT Ergo, which is a direct drive wind trainer.  It's bulky, it's very expensive and it has next to no inertial load (no flywheel) so it's not good for training acceleration (great for constant power etc, but not for sprint work where we want to target acceleration).   It, being direct drive, does not suffer from wheel slip though (although, since it has no significant flywheel, that's not really an issue with it anyway!). There's a power-based trainer or two around as well, the Computrainer is probably the most famous of them, but it's not a sprinters trainer.  And the AIS's Wombat, the VIS's Godzilla etc (custom made jobbies, with uber-flywheels and SRM's and a big budget to put them together!)

Here's a new player on the block (thanks to Scott McGrory, we had a brief chat about it yesterday at DISC). It's the Lemond Revolution.  Direct drive (no slip) and a flywheel.  We lose out on power measurements with it, at least at the moment, but it might be worth a play - I will see if I can get one to add to the collection of trainers I have, to see if it can fill a niche in our sprint ergo program.  If the flywheel has enough mass and we gear it up right it might be a valuable tool.

As I mentioned in a blog entry last week, I only did the flying 200 (rode a reasonable time, considering, 13.05, not that far off my PB), the team sprints and the keirin (I was rubbish in the keirin!  Totally pissweak effort! anyway ....)

At the end of the night I was asked for some feedback.  Here it is :

Do flyng 200's every time to start and grade everyone - these are an important sprint discipline and practicing them (and racing them!) is important.  Do them over the full 3.5 lap distance, not 2.5 laps.  It's what we train for, and how we race.  The juniors whop are along to have fun should get exposed to this properly.

Team sprints - we did them in teams of 2 (good) but with the fastest and slowest combined, second fastest with second slowest and so on.  This meant that it wasn't really a race and the kids felt bad for holding up the seniors they were teamed with, despite our best efforts to encourage them.  They did learn, but I'd suggest we do two team sprints - one like this, and one graded with nominated teams that we can be a bit more serious about.

Keep the keirins, and keep them at the end of the night.  To give the sprinters time to recover, run scratch races between the sprints for enduros (or enduros that want to also sprint, go for it guys ... who needs recovery?!).

If numbers are low, match sprints, if numbers are high, more keirins.

I'm focussing a lot of us older guys who train in the Sprint Squad on legspeed and power at higher cadences, one way to do this is to do a motorpaced drill called a "windout", where, on a small (or at least, not a big gear) gear we follow the motorbike through a flying 200 windup, then a flying 200 entry line, chase the bike for a set number of laps while it speeds up at every corner.  This doesn't use up our power getting to speed so it saves us for high cadence high power work, where we rarely get to train without the aid of a motorcycle (or, on the road, down hills).  Last night our main drill was a 500m windout with the motorbike pulling off at 100m to go, the rider then has to try and accelerate (or, at least hold speed) for the last 100 meters.

That's what it looks like from the back of the motorbike ...

Here's my power meter data for one of my efforts from this session (I did 4 of them, all on 90").  As you can see, I am not very fast or powerful (and am even worse than I was last summer, but I have some mittigating circumstances!  Injury has taken quite a toll this year so far, but I am on the mend!). Compare this to the week before, where we just did windouts without the motorbike pulling off at 100 to go (ie: chasing all the way in the draft).  The power at the last 10 seconds is the interesting part.  Here's the charts :

	500m windout with rider unassisted for the last 100m
	500m windout with draft to finish

And here's the last month or so's overall power figures (it's a funny slice of a graph!)

  It's a long way down from my best (~1550 watts peak), but it is going up, and that's encouraging.  This is all post my back injury that dropped my peak power down to the sort of numbers an enduro would sneer at! (800 watts!  You must be joking!) ... As long as it keeps going up, as are my lifts in the gym, slowly but consistantly, I'm happy.  I have abot 5 months to get some speed before the next Summer Sprint Series.  Keep on trucking.