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Entries For: 2012



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Had a few minor setbacks ..

After a pretty pleasing round 2 of the SSS, I've had a few setbacks, a niggling knee twinge, a week at the Oceanias, not much/any training ... And my power is down ~150 watts!  Doh ... Round 4 is coming soon, and I'm feeling better, hopefully it'll be a better day at the races!


ASADA video

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Please watch, if you're involved in cycle sport

Cyclingtips Shane Perkins interview

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Unlike a prominent cycling magazine interview from a few years ago ...

This is full of interesting stuff about Keirin in Japan!

Have a read :


Keirins! At DISC! Go do 'em!

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Saturday November 24 at DISC.

Juniors at 5.30pm, Seniors at 7.30pm.

Entry fee: Juniors $10, Seniors $20 (pay on the night).
Entries close November 18 at
Early entries close November 11: Free entry for 4 lucky entrants.

$1810 for Junior program, $3750 for Seniors + $3000 in prizes.

Details on CV’s track fixture or Laurie Norris (0417 550805).

The program is chock-full of keirins!  Go enter it!



My best flying 200 at Blackburn!

SSS round 2, and close to perfect conditions,  I rode a 13.079, which is a big PB for me.  53x15 gearing, I rode a low entry line and it worked.  It put me into A grade.  Second last qualifier, so it was going to be tough ...

I rode a good race against Nic Mark, I had a good gap and had a chance, but flatted (lucky, back wheel!) down the straight with a lap to go, lucky not to bin it, so Nic got that one.  Next up I raced Dino, and again I lead it out, Dino got right on my hip passing me coming into turn 3 and I got spooked and backed off (Dino would have won anyway, this wasn't why he won!), and in the last, Kyle Muir went from 600m and I didn't bother to chase him. 

So, apart from race 1 I was a gumby, but I did ride a big PB for my F200 so the day was good!


Neil! Warny! w00t!

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Neil Robinson was one of my very first coaching "clients", waaay back in 2003 I think, I use the term coaching loosely, I was getting hours up for my level 1 coaching qualification and I helped him a bit and probably did more harm than good.  To cut a long story short, and to make it clear, I take no credit for this achievement, Neil did this without my help, but certainly with my full support, Neil won C grade in the Warny this weekend past.  Read his story.

Chapeau, Neil, Chapeau.


Avoiding the slippery slope

How does doping start? It's cultural

Everyone wants to go faster, either in sprints, or boost their thresholds for those long, tedious bits before a sprint finish in an endurance race. One way to do this is to cheat, doping works.  It's a fact.  It works. 

Culturally, how do we try and prevent it?  For starters, we don't do what the Peaks coaching group have just done, they're now loudly flogging some magic concentrated beet juice as a miracle performance enhancer, but it's ok because it's natural or something.  It's a supplement and it's not banned (yet, who knows if, like caffeine, it'll be a threshold thing, too much NO and you're busted), that's true,  but it's the wrong thing to be doing (hey, I guess they want to make a buck, and they are the exclusive US distributor of one particular blend, all's fair, right?).  No.  Wrong.  Wrong message. 

"The nitrates in Beet It beet concentrate offer the athlete a competitive advantage, some studies showing up to 16% improvement in endurance! I noticed the difference with Beet It shots after my first use! It's a subtle ability to push harder for longer. Who doesn't want this!?!"

This is right when the fuss about Lance and doping is front page news.  Seriously?!



Spin is done for 2012!

25 uberbollas, 1 BBQ, and we're done!

Some stats :

150kg of mince beef

25kg of tomato paste

1.5kg of oregano(!)

50kg of canned tomatos!

That's a lot of bolla sauce!

Our busiest night had 27 people training at the clubrooms.

The hardest enduro session was the last one (it' a buildup)

It gets quiet once September starts, sprinters come en-mass, but enduros go road riding.

Very cold, wet nights seem to see attendance down a little, which is odd, because you didn't go riding that day, it was awful!

We went through a lot of deck tape on the Kurts with the sprint group using the big flywheels.

We'll be back for more in 2013, thank you to everyone that came, if you do it regularly, performance improves considerably.



Where do you want to go?

I've been thinking a lot about this, as over the past few years with working for Hilton (it's been almost 4 years!) in the Victorian Sprint Group program, we've seen some amazing growth and some brilliant results.  It's not all been perfect, of course, lots of hard lessons have been learned and there's more to come.  One of the things we need to consider is pathways into the VSG.  Until reasonably recently, we'd pretty-much say yes to anyone that wanted to have a go, sprinters being rare animals.  But, these days, we've got a pretty good hotbed of talent here and the VSG is full.

So what do we do with the kids that want to have a go?

We need pathways into the squad.  I very briefly discussed this with Hilts yesterday, and it's softly-softly at the moment, but some ideas to toss around, based mainly on talent ID, where talent isn't just being able to ride quickly as a J15, but also being committed.  We (Hilts and I) put our hearts and souls into the VSG, it's all consuming for both of us, and we expect that riders in the program are equally committed.  If you're committed and prepared to bust your arse for years, we'll move heaven and earth to make the program fit you in.

How do you, as a J15 or a J17, show commitment?  It's easy to see speed, just race fast.  Are you in it for the long haul or just dabbling for a bit of fun before you go and do something else? There's nothing wrong with dabbling, but the VSG is not for that.

Is it realistic to expect a J17 to show long term commitment?  I think it is, to a point.  If you can't ever see yourself as being an Olympian sprinter, then you're dabbling - if it's something that you want, now, then we're interested in you.  We know things change, and life intervenes all the time, but if it's not on the radar, you shouldn't be wasting our time.  The kids I've fed up into the VSG want (at the moment) to be Olympians, Perko and Anna are their heroes.  This is really important.

So, some pathways, I run a sprint group outside of the VSG, which you all know about, the aboc Sprint Squad, it's a bunch of masters guys and developmental kids and some senior riders who for various reasons aren't in state development squads (but may be working towards them).  That's one pathway into the VSG - if you ride in my squad, I'll see you, and see how committed you are as well as if you have physical talent.  If and when the time is right, I feed you up the chain into the VSG.  I've done this with a few riders so far.  This means paying me though, and that's possibly open to suggestions of nepotism, it certainly can't be the only way in and it isn't.

Other pathways - work with another coach, specialise in sprint (if you can find a coach that will let you as a J17 or J15, they're rarer than they should be), get them to speak to Hilts if you're showing the right stuff.  Win sprint at Junior Vics beating the kids in the VSG, that's sure to get our attention!  Get spotted by a coach or testing through Cycling Victoria, as an example Carnegie-Caulfield riders sometimes get pulled up into the VSG if they show enough talent at their club training sessions or testing sessions.

There's others - if you think of some, I want to know!





Essential skills

Trackstands matter

How Anna won in London ....  Vicky's the best chaser in the world.  Anna didn't want to lead her out.  Watch ... I can't embed it here, but you can go to youtube and see exactly what happens




In defence of the new gear restrictions

Not everyone's happy

Earlier this week CA announced that J17 gear restrictions would be lifted to a 7.0 meter rollout, which is around 90 gear inches, it was to be lifted to 86" (6.75m), up from the previous limit of 82" (6.5m).

Many of you reading here know I am very much in favour of this, but not everyone is pleased.  I hope to calm the storm a little, or at least provide some argument in favour.  Note please that this is my opinion, and I am not representing any organisation except for aboc Cycle Coaching (me!) when I write this.  Furthermore, I don't have any influence on the people that made the decision that I am aware of. I don't even know who they are.

Enough with the preamble ...

Firstly, the rule change does not mandate that every J17 rider ride 90".  It means they are allowed to, which is not at all the same thing.  J19's are allowed to ride up to 104" or something, they don't, because they usually can't.  I work with J19's who can squat small cars and deadlift your fridge, full ... they're not anywhere near being able to rev out the J19 gear restriction yet,. and managing them through J17's is a challenge (be patient, your time will come, being restricted to 82" sucks, but next year ... repeat and hope the kid buys in to the argument).

If a J17 is a great revver, they will choose smaller gears, if they're a big, strong kid, they will push bigger gears.  Up 'til now the rules have biased against strong kids and towards super-revvers, at least in sprint, which is where my attention is focused.  I expect it's the same in enduro circles.  Big, strong kids can't rev as fast as the hummingbirds (heavy legs, can't move 'em quite as quick, but they can accelerate!).  We build kids up to be strong so that they can be competitive as J19's and seniors, and not spend another 6 years trying to get them strong enough, this is an even bigger task with girls than it is with boys - they put muscle on a lot more slowly than boys.  One of the causes for the loss of elite sprinters after J19 is the almost insurmountable gulf between a J19 and a senior (hey, kid, race Perko, who is pushing 108" or more and Anna who is superstrong! good luck ...).    I've interviewed a number of guys who've given it up after J19's and this is a common theme.  They don't want to spend 5 or more years getting smacked before they're even at a level where they can keep up and not be embarrassed.

By better preparing J17's to use bigger gears, we hope to lift the standard in J19, and thus, make the transition to senior riders be less daunting.  If J17's filters out a lot of the strong kids in favour of super spinners (which, at present, it does), that means J19's are in general, weaker than they could otherwise be as a population, and then less likely to manage the jump into senior ranks.  There's loads of examples of this in sprint in recent memory, in particular in the girls, but also many of the boys have failed to make the jump past J19.  This is for many reasons, but one is that the jump is too big for most of them to manage in a realistic timeframe.

Some of my colleagues have mentioned that by allowing J17's to push 90", that this will kill the sport and other hyperbole (and a half!), or that we shouldn't change a working formula (hey, it's NOT working!  We bleed riders after J19, you haven't noticed?! Where are they all?).  Nonsense.  The current situation is that strong kids are held back (and they're often some of the best talents, so they go off and play some sport where their talent isn't nobbled), hummingbirds prosper and the less talented kids are off the back on 82".  The only difference by allowing bigger gears is that the strong kids will be able to keep up with the hummingbirds.  The less talented, or younger, or less developed kids will be off the back no matter what anyway. It happens now, it will continue to happen. I don't think much else will change.  If it does, the rules can be changed again.


And this is the rub.  Many are suggesting that club racer kids will give it up because 90" is too big and they can't keep up, there'll be no tactical development etc etc.  Here's the thing.  At club level, clubs are free to introduce their own gear restrictions anyway.  You want a race where no-one can push bigger than 82" - NO PROBLEM!  Just put it in the race rules.  Brunswick did this on Saturday, everyone was on 90" (magic number?!) and it was great.  Close races, lots of skill and tactical development.  GOOD!  We had first year J19's (the ones I trained overgeared last year and got strong and who hated being forced to ride 82" in competition) keeping up with senior sprinters, which made for good training races.  But, for opens, state and national championships, the talented kids should be allowed to display their physical talent.  It may well keep them in the sport longer and help us find the next group of champions.  State and National titles are not "every kid's a winner" races, they're championships and the best kids should be able to win them.

I'm sure there will be people who will cite examples of successful riders who came through our current system, they do exist, and this is good (look closely at their development path before you cite them though, some will surprise you at how they got into the system, Cadel rode MTB, Matthew Glaetzer was a pole vaulter and did not come through gear restricted juniors etc), but we can do better (we have to, everyone else is!) and we can't say everything  is great because some physiological freaks have survived it, if they even came through it.  Our rules and development programs should not be judged by the success of the very rare genetically gifted athletes that pop up, but rather by the health of the whole ecosystem.

Finally, the knee injury furphy.  Where's the corpses?  We train our guys overgeared ALL the time, putting out much greater torque and power numbers than anyone else in the state (wanna bet?! I have data ... ), I have not seen a single knee injury.  Not one.  If a kid isn't strong enough to push a gear (86, 90, whatever) they simply won't be able to push it.  They can grind at 60rpm up a hill (that's ok ...) in a road race out at Eildon or the 1:20 etc already if they want or have to.  Knee overuse injuries come from throwing kids at huge miles and on badly fitted bikes, not from pushing a gear that's too big for them.

So there you go.  I don't think it will kill anything, I think it's for the long term good of developing better senior riders






gears go up!

J17's can be strong!

Long have I ranted and railed ... and good news!

J17's are now allowed a 7.0m rollout (~90").



Low carb probably won't kill your power

Ranting on food, again




No significant differences were detected between VLCKD and WD in all strength tests. Significant differences were found in body weight and body composition: after VLCKD there was a decrease in body weight (from 69.6 ± 7.3 Kg to 68.0 ± 7.5 Kg) and fat mass (from 5.3 ± 1.3 Kg to 3.4 ± 0.8 Kg p < 0.001) with a non-significant increase in muscle mass.


Despite concerns of coaches and doctors about the possible detrimental effects of low carbohydrate diets on athletic performance and the well known importance of carbohydrates there are no data about VLCKD and strength performance. The undeniable and sudden effect of VLCKD on fat loss may be useful for those athletes who compete in sports based on weight class. We have demonstrated that using VLCKD for a relatively short time period (i.e. 30 days) can decrease body weight and body fat without negative effects on strength performance in high level athletes.



Experiment successful

Thank you Brunswick!

Last Saturday afternoon (juniors) and evening (J19's and seniors) Brunswick ran the first of their "DISC-O" night Saturday racing.  I'd had a little input into their race format.  As anyone reading this knows, my big beef (apart from actual beef!) is that there's never enough racing for sprinters and we wanted to redress that a little.

The format had some of the usual enduro stuff, but it had abbreviated flying 200's (two lap windup) and lots of baby keirins.  This is a format that I nagged Max Stevens about until he capitulated for the NJTS for this summer, and I can say, it works!  It works really well.  The baby keirins were 3 laps (kids) and 4 laps for the seniors (and we'll make them 4 laps for everyone from now on I think), with the bike swinging off with 1.5 laps to go.   This is a pure sprinters keirin on little gears.  Seniors were restricted to 90". Just about everyone was buzzing about how much fun it was, and how close most of the racing was (and no crashes in any of the sprint events). It was great to see how many of the guys learned and practiced keirin tactics in a low pressure, but very close and intense, format.  Everyone got three keirins in the racing.

I got to have a bit of a look at some of the juniors and see if any showed any spark too, so that was handy.

Tick that one off as a win, a big thanks to the guys at BWK for having the courage to run it, in particular Cam McFarlane and David Morgan who made it entertaining and kept everything moving along well.



Strong enough?

How strong is strong enough?

There's a lot of contention about just how strong you need to be to be a successful track sprinter.  Numbers are thrown around by various institutes, talking about twice bodyweight for squats (presumably meaning power-lifting legal, raw) as an example.

Here's my take on it.

You can't be too strong, which is to say, you can't be strong enough, but you can do too much strength training.  What does this mean?

If it's taking too much time to recover from a gym strength session, which it will once you start pushing seriously heavy weights, such that it has a negative impact on your on the bike training, you're doing too much strength training in the gym. You're probably as strong as you can be without starting to specialize in strength sports like powerlifting or strongman competitions etc.  For many of us, this happens at around two to two and a half times bodyweight for squats, or anything up to about a 250kg squat 1RM for men, for women, around 150kg.

Zatsiorsky and Kraemer, in Science and Practice of Strength Training, 2nd ed, talk about the notion of time available for force development, and use the term Explosive Strength Deficit (ESD).  This is essentially referring to how much force you can apply in a limited time.  For example, they state that a shot put athlete who can benchpress around 220kg (~110kg/arm), can only apply around 60kg of force to their throw because it happens too quickly for them to use all their available strength, and that increasing bench press past a threshold doesn't significantly increase the force able to be applied.  This is a different beast to our track sprint cycling though.  We have the luxury of being able to control, to an extent, the time we have available to apply force.  A shot put athlete, as they try to throw further, has to throw faster, reducing the time they have available.

We can put on a bigger gear, if we're strong enough to push it, to go faster and keep the time available constant, or even increase it, for a given speed.  This is why you'll see riders like Shane Perkins and Anna Meares pushing big gears, while "weaker" riders like Vicky Pendleton, Theo Boss and the like will push smaller gears, faster.  We can optimise our cadence with gear selection to take advantage of our strength, if we have it, by pushing big gears, or our explosive strength, by pushing smaller gears.


A simple race

Oh, really?!

Check this out, it's good.

Go Anna!

Match sprint ... Bring. It. On!

Qualifying today :


1 Victoria Pendleton (Great Britain) 0:00:10.724  
2 Anna Meares (Australia) 0:00:10.805  
3 Shuang Guo (People's Republic of China) 0:00:11.020  
4 Kristina Vogel (Germany) 0:00:11.027  
5 Olga Panarina (Belarus) 0:00:11.080  
6 Lisandra Guerra Rodriguez (Cuba) 0:00:11.109  
7 Wai Sze Lee (Hong Kong, China) 0:00:11.203  
8 Simona Krupeckaite (Lithuania) 0:00:11.234  
9 Natasha Hansen (New Zealand) 0:00:11.241  
10 Lyubov Shulika (Ukraine) 0:00:11.319  
11 Willy Kanis (Netherlands) 0:00:11.322  
12 Monique Sullivan (Canada) 0:00:11.347  
13 Juliana Gaviria Rendon (Colombia) 0:00:11.376  
14 Hyejin Lee (Republic of Korea) 0:00:11.405  
15 Virginie Cueff (France) 0:00:11.439  
16 Daniela Grelui Larreal (Venezuela) 0:00:11.569  
17 Kayono Maeda (Japan) 0:00:11.600  
18 Ekaterina Gnidenko (Russian Federation) 0:00:11.649  


Grace under fire

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Anna & Kaarlie, all class

They were expected to get gold or silver, they came home with bronze - they're probably seething inside, but check this out. Big smiles, that's class, ladies & gentlemen ...



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Just say no!


A little (more!) selfindulgence

I'm kinda proud of this ...

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