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Entries For: May 2013


Our spin, it rocks!

It's not like most other spin sessions

Many people run "spin" classes.  There's sessions done at gyms, there's general sessions done by coaches, Personal Trainers (PT's, or "cheerleaders" to the rest of us!) and so on.  The vast majority of these sessions are essentially context free.  You roll up, you do the session, get tired, feel good, go home.  Maybe there's some variables in the sessions but on the whole they're pretty general and there's no real progression or structure to them.  It feels good to be tired, so it's doing some good ... 

What's different about our enduro ergo program?

It's 26 weeks long - that's right, six months.  It's not "drop in whenever you want", it's structured.  If you do the "A" stream from the start, it builds up base in E3 then gradually inserts higher intensity intervals and more race-specific drills through the 26 weeks.  You can attend casually, and that's why we have a "B" and "C" stream to provide paths into the "A" stream, but on the whole, you get much, much more out of it if you attend for the entire 26 weeks. By the end of it you're able to do things that would have killed you during the first few weeks.  We know, we've been evolving the program since 2006.  Every year we see our regular attendees get stronger and faster.  From recreational roadies to former professionals and developing elite juniors.

Why do we do this?

Over winter the vast majority of your riding is long, slow distance.  There's not many crits, there's a little track but it's irregular or you're already doing it (Tues & Thurs at DISC).   The weather is cold and wet, the mountains are dangerously slippery etc.  You're not doing high intensity intervals much.  This program has evolved over years to fill that high intensity gap.

It's easy to go to any old spin session and get tired, but if you want structure and progression and don't want to shell out for a coached individual program, ours is pretty good. It also includes a good quaility meal after the session that's high in protein to help you recover.  For $15?  That's some seriously good value. We're so happy with it that we give it away for free to anyone that wants to do it at home but it's more "fun" to share the suffering with us and enjoy the feed afterwards.


Now you can buy Anna's helmet

It's not cheap! - 599 euro!  But, it's a very fast helmet.  A Casco-beater?  Maybe Shane can find out for us!

Welcome Lisa

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Lisa Cochrane joins the team

I've needed a new enduro coach for a while now Nathan's moved on to concentrate on his photography career.  Lisa Cochrane has been helping out at the Blackburn Friday night sessions for a few months and she is a good fit, with lots of road and track endurance experience and a bucketload of enthusiasm.

I asked her a few weeks ago if she was interested and she said yes.  A big welcome to Lisa who will be looking after endurance riders as part of the aboc family.


rule changes

It's our responsibility to know

There's been a bit of a thread on the Blackburn Cycling Club facebook page about UCI rules, some of which is ranting, some is not very constructive, some is tilting at windmills and some is complaining about the UCI or CA not doing enough to tell us what the rule changes are. Some is fair comment and it's all well intentioned (or at least, mostly ...).  In my role as a moderator on the BBN FB page I've had no need to delete anything, so it's well behaved.

With regards to the dissemination of the rules, in some other equipment-specific sports, for example motorsport (CAMS) it is a requirement that each year competitors purchase a rulebook and adhere to the rules.  We don't have to buy a rulebook, we can just download it for free (cheaper!).  It is still "our" obligation to read and understand the rules and if in doubt, to discuss the rules with a commissaire to seek clarification.   I have had reason to do this recently with the 5cm/aerobar rule change.    So whether or not the rules agree with your philosophy, it is OUR (everyone who races under the umbrella of the UCI) obligation to know the rules and keep track of them.  In particular, coaches need to be up to date. Yes, this is a little bit of work to do each year when rule changes get published and YES it can be inconsistently applied at races by well intentioned but not necessarily up to date or well informed commissaires, but it is still our obligation to know the rules of our sport.   It's a lot easier these days to do so with the advent of social media, websites and so on.  The following website may be of use :

And for local variants :

Aerobars and sprint TT's

Rule changes ...

For those of you riding kilos or 500m TT's, there's been a rule change as of Feb this year that you may have missed. It is now illegal (unless you have a morphological exemption) to use aero bars/clip ons for the 500 and kilo AND be closer than 50mm to the bottom bracket. Sprint events (sprint, team sprint, kilo, 500, keirin) allow you to position your saddle up to 0mm behind the bottom bracket and this, until February, was ok including the use of aerobars, :

1.3.013 The peak of the saddle shall be a minimum of 5 cm to the rear of a vertical plane passing through the bottom bracket spindle. This restriction shall not be applied to the bicycle ridden by a rider in a sprint event on track (flying 200 m, flying lap, sprint, team sprint, keirin, 500 metres and 1 kilometre); however, in no circumstances shall the peak of the saddle extend in front of a vertical line passing through the bottom bracket spindle.

but rule 1.3.023 overrides this rule :

1.3.023 For road time trials and individual and team pursuit on the track, a fixed extension may be added to the steering system; in this instance, only a position where the forearms are in the horizontal plane is permitted. It is also possible to add a handlebar extension for the 500 m and kilometre time trials on the track, but in this case, the position of the tip of the saddle must be at least 5 cm behind the vertical plane passing through the bottom bracket axle.

This is effective as of Feb 2013. If you have an older copy of the rules, 1.3.023 HAS CHANGED. Anyone training for kilos or 500's needs to be aware of this rule change if you're intending to use aero bars. I expect (but am not certain) that the same applies to masters riding 750m ITT's.

I hope this helps clear up a little confusion about the matter.


The rule is here :

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