I've been dropped in the deep end on a couple of occasions now with teams and travel and working with athletes I'm not familiar with. Here's some notes on what you need to work out with the athlete before race day :

When working with a new rider on tour, the following need to be discussed between coach(es) and the rider :

• "What do you need on race day to perform at your best?"
• Pre race briefings – what do you need? Focus/humour/leave me alone?
• "Debrief after races? If good result? If bad? When/how?"
• "Food/drink/suppliments"? What/When/How/Why? (legal?!)
• Warmup and cool down support?
• Logistics?
• Any special needs?
• Equipment, any quirks? Power meters? Special gears? Tyres? Pressures? Can do own gear changes etc? Spares?
• Push starts? Ok with pushing on body? Lifting on start lines? Ok with hand on top tube? Check with parents as well if a junior?
• After racing – pack up protocol, a rush? Talk with other competitors? Allowed time for socialising?
• Who packs up equipment? Any special requirements?
• Travel – any after effects, and travel medication?
• Medication/illness – anything?

What not to do?

Do NOT challenge an athlete's training or race choices.  You're there to get the best out of them, not to change them. If they're working with another coach, it is NOT your role to change what they do on race day.

There's more, but these are some key things to start with.

Quick notes from Adelaide's professional development week :

Team sprints - it may be faster to be spread out more, but really good at holding the line behind the lead rider - it may be that the slipstream is longer than a "perfect" team sprint needs, but is very narrow.  We'll do some fun experiments to work this out, look for a motorbike chasing a rider, with a few bits of welding wire and streamers attached!

Peak torque really does matter.

We can learn a lot from how much speed is maintained (or how quickly it decays) after it hits peak.  Ie: the power required to slowly decelerate is much less than that which is required to hold constant speed, timing where we hit peak speed in a flying 200 is even more important than we've been thinking it was.  (later is better!) - averages are misleading at best when it comes to analyzing sprint performance with power meter software. Have a look at Anna's data from her old world record.  Look at the power put out while speed (slowly) decays.  Remember KE = 1/2 m.v^2.  Which is to say, momentum matters.

Female sprinters are a long term project - making them strong is a priority for their success in the long term.  I am not alone in thinking this. Those of you who are female reading this - if you're not already - GET STRONG and be prepared for it to take a long time to happen.  Anna spent 10 years getting strong.  It's paying off now in spades.  She spent her junior days being kicked in the arse by her sister, but she kept on getting strong and look at her now.  Junior stars don't always become senior stars, the quick route to success isn't necessarily the best for long term development, ESPECIALLY for girls, ESPECIALLY where the rules are such that strong kids get handicapped by small gears.  (we all know my rant on that!)

Get strong, go fast.  Simple!

I've come back from Adelaide, and am trying to settle back into the Real World again.  The week with the junior worlds guys was amazing, a huge learning curve, a lot of really good discussions with some of the best sprint coaches in the world (Gary West & Sean Eadie) and some great bull-sessions as well.

It'll take a few days for it all to sink in, I expect to be busy writing ...

It's good to be home.  I missed my aboc Sprint Squad guys, and training myself (and I had FAR too much beer, 4kg worth of lard I now need to shed!).  Overall, a very productive, intense time.

I love my job!

I've been very lucky in this sprint coaching caper.  Right from the start.  So here I am in Adelaide again, after a weekend's assisting Hilton with the Vic VIS and TID kids at a sprint camp.  Now I'm spending this week (I'm here for the first week of a three week junior worlds preparation camp) with Sean Eadie, assisting him as much as I can, working on The Book some more.   Amazing opportunity to learn and develop, and hopefully be a tiny bit useful to Sean for the week too.

The water here still sucks, and finding an open supermarket on a weekend is a challenge, but that's Adelaide for you!

The weekend's racing was good - everyone learned a lot and developed skills and confidence.  The format was similar to the SSS, which as we know, works!

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!

5 days in an insulated-from-reality-bubble.  Wake up, go to velodrome (via shops) - assist Hilton, assist Sean Eadie, push riders, council riders, congratulate/commiserate riders.  12-14 hours later, go back to motel, take 3 hours to unwire enough to get some sleep, repeat ...

Wow.

My first taste of real international elite competition and I'm hooked. Sprint camp was one thing, this was a step up.  In a way it was more of the same, we had a lot more support - mechanics (Ian, Gary, Tony, thank you!), to look after all the bikes, wheel changes etc, support staff to handle all the odd jobs (Josh, Emily, thankyou! you guys were great).  Hilton ran the warmups from his throne in the pits and we both looked after the riders during racing.  We had a squad of 7 core riders and a few we helped out, at some points we were over-supplied with people to help, at other times there wasn't enough of us.   We did good things, we made mistakes, we learned.  We learned and we learned ..

Our sprint guys did very well, we got some medals to bring home and everyone learned a lot.  A highlight was seeing Imogen and Taylah racing in the Keirin final with Anna Meares (and Immy's ride to qualify for it, glued to Anna's wheel!), Nathan's storming first lap in his team sprint and Jaron's jammed in the middle of a 4 wide sandwich in the J19 keirin final.  As a first year senior Nath was always going to be behind the 8 ball, but he rode well and has a good picture now of where he has to be (and he can be!).

Some talent to watch out for, a Kiwi girl, Stephanie McKenzie.  She won the J19 500m and the sprint, and her 500m start was the best 500m start I've ever seen from a girl.  Girl's don't rattle the start gate, Steph did .. Wow.  Watch for this one in the not too distant future.  Guess what her background is?  Gymnastics (explosive power and strength) and Olympic weightlifting.  Is there something in this "get the girls strong" idea after all?  Anna didn't ride the 500, but any time you get to see her racing is great, she won the sprint and the keirin in the style that we've come to expect.  She's a class above the rest at the moment.  The world cup will be interesting indeed.

I'm not going to fill this page with details, 5 days of living and working in a surreal bubble has fried my head and I'm still catching up on sleep, but suffice to say it was an amazing experience and a lot of good will come of it.  I have a tentative agreement now to be able to do over to the AIS for a couple of weeks and hold Gary West's stop watches etc (learning, learning ...) at a date to be determined and Sean Eadie and I did a little work on The Book.  Hilts and Josh (NTID manager) and I had a meeting about how my work with Hilts is going and I got some good constructive critism, there's a few things I need to really concentrate on which is good.

In the mean time, It's round 3 this coming Sunday.  Hrm, I think I've been on a track bike once since round 2?  If I'm lucky ... I don't think I'll be riding any PB's!  heh ...

Next week I'm off to assist the NTID and VIS guys at the Oceania track championships in Adelaide.  That's why we moved Spin forward a week.  I'll be carrying Hilton's bags mainly, but it's another great opportunity to gather experience at elite level, even if all I do is carry heavy stuff and push buttons on stopwatches I'll be soaking it all up and learning as much as I can.  It'll be quite different to the NTID sprint camp I went to way back in July, where I pretty-much ran the show for all the NTID sprinters for two days, it'll be a good intro to how it's done with more coaches present etc.

I'm supposed to be in at DISC today with the squad (my usual Wednesday, 11am -> 9:30pm or so), but I've got a bit of a cold, it's not enough to stop work etc, but it is probably contageous, so I've pulled the day off so I don't share the bugs with the guys in the squad who are racing the Metros this weekend and/or are going to Adelaide.

Last weekend I was given one of the most enjoyable jobs in cycling, I was asked to commentate at the Country Track Championships.  This was heaps of fun, I hope I added some value to the event and didn't make too many mistakes.  Two days in a row of full-time commentating is not as easy as it sounds.  The next time you get cranky with Phil and Paul, just try doing it yourself!  Maybe it's the non-stop yapping that's brought on this cold?

Anyway, I'll be right in a day or two.  I spent some of today getting equipment for the 'haus, we now have a pair of 20 and a pair of 25kg bumper plates.  These are expensive things, some of the guys are strong enough to need them now (good!).  I had another visit to the physio which was positive - my cranky shoulder is slowly improving (about time!) - I got out on the water on Monday evening and surfed some standing waves and felt very happy in whitewater, so that's good.  I hope to be able to get some heavy squats done soon.  It'll be a long rebuild, I reckon I'll be pretty happy with a 120kg squat to start with!  But .. slow progress is good.

It's the second last Spin for winter of 2010 tonight.  We've had a bumper year with big turnouts and lots of 'fun' (if you can call being flayed on a trainer fun....) through the winter.   Lucie and I have cooked an enormous amount of the aboc bolla over the year. There will end up with a total of 25 sessions this winter, 4.5kg of beef in each session, that's 112.5 kg of beef!

Details of the session are, as always, here

Thank you to Nicole Holt who initially suggested we publish the program online way back in mid 2009, we've done so ever since so you can see what we're doing (there are no secrets at aboc!) and we're always open to questions and suggestions for improvements to the spin program.

We've also had a pretty good winter in at DISC, in the past Spin has subsidised DISC to a significant extent.  This winter that wasn't necessary, again, we're doing something right because you keep coming back.  We can always do better and I always want to hear suggestions for improvements to the sessions at DISC as well as Spin.  We introduced an early warm up for the sprint stream midway through this winter which has worked well and our enduros, under Nathan's guidance, have learned skills and become more confident on the track.

We're running the Summer Sprint Series again this summer at Blackburn, the details are on the series website

That will be a lot of fun and some pretty good competition.  Andrew Steele from Avanti Plus Croydon and Gary Jackson from Riviera Cycles are sponsoring the series again and we'll have some good prizes.  Sue Dundas and the team will be back to make it work seamlessly and efficiently again.

What else is coming up?

We're going to run fortnightly Spin sessions over summer, probably again on Thursday evenings.  Last year these worked well and a small core group of you kept coming to them, maintaining the rage, so to speak.  We'll also run fortnightly DISC sessions or Blackburn track sessions on Sunday afternoons.  I am yet to set a date for our Hotham trip, the calender is so full this summer that it's quite difficult to squeeze anything in.

Personally, I've moved to more specialisation with the sprint squad and Nathan's looking after more of the endurance program that we run so everyone's getting well looked after, but as I mentioned earlier, we can always do better.  We do best when we receive feedback, so please, if there's something we can do better, let us both know!

Thank you

On Saturday and Sunday I was "the" coach for the whole NTID group. I have to admit that I loved the situation and while I didn't do everything perfectly, I'm confident that most of the work I did do was good. Some important things got missed though as I was  spread very thin and I can, and will, improve my performance in future. I think that the general idea of the camp was best served by  my work in the infield, and I think that's what Josh (NTID project coordinator) wanted of me, and on the day he was the boss.

Things I need to get better at on trips include, but aren't limited to, include :

Data gathering - I was too occupied in the middle with tactical briefing and debriefing to keep track of what everyone was geared on and their times. In future if I'm in the same situation (30 riders, one coach) I'd get better organised with co-opting parents into doing the data recording. I also need to have my stopwatch with me all the time and my notebook.

I did have help from one parent who got almost all of the F200 times (100m splits) for pretty-much everyone who was there (thank you,  you know who you are), but I didn't get splits from the team sprints, which I should have done. I needed to have a better handle on my helpers. I made the mistake of assuming without checking that we'd be able to get times and splits from the timing team, as I generally can in Melbourne.  This was a flawed assumption and not one I will make again.

We did get some notes on the races, but my hand-written race notes are sketchy at best, video is the best tool for this and in future I'd have a cheapy video camera with a load of storage to record all the races, if possible.  My VX2100 is too big to cart around to camps when traveling light and it's overkill for tactical analysis work.

I need to get a lot better at recognising people I need to keep an eye on, this will come with more experience and it's something I'm very conscious of.

I may have over-coached some of the kids, but that's hard to judge. I left the older and more experienced riders alone mostly, except to ask them if they wanted or needed any guidance and to help them debrief after their races. With the more experienced guys I basically listened to them and gave them a sounding board pre and post-race without any judgement. I'm confident that that's what they wanted and needed. The younger ones and less experienced ones I was more active in talking to, mainly encouraging them to be more assertive and to take risks (to roll the dice) during races rather than being passive. I may have relied too much on intuition with this, but it's hard to tell. As they days wore on I spoke less to them pre-race and listened and debriefed more after their races, as they got better at making their own plans.

It's a judgement call on how much is too much and I'll get better at reading the guys and giving them what they need without over-doing it.

The only feedback I received afterwards was positive, but I guess that's pretty normal, the people I didn't hear from are the ones I'd be worried about if I'd over or under-done them. Not many kids are good at giving constructive criticism to adults, so I don't expect much immediate negative feedback, even if I totally cocked it up! I didn't get any negative feedback from some of the more confident and senior guys, and they're the ones who're most likely to do so, but again, lack of negative feedback from that group is not an indicator of good coaching. With the NTID kids not from our (Vic) squad I didn't know them well enough to be a lot of help.

Things we need to make sure that, as a team, we take next time includes a good, working track pump that everyone knows how to use! They all packed as light as they could, which meant we didn't have a pump and had to scrounge one. Some team rollers would also have been of benefit, we had to borrow time on other teams rollers in the pits.

When I was in the thick of it in the middle, with all the races happening and the kids wanting guidance it was intense and amazing and I loved it. I have much to learn but this is where I want to be.

For the last two days I've been over here in Adelaide, at the Superdrome and some motel close by, looking after the Victorian NTID sprint squad as part of the NTID sprint camp that's running here for four days.

I've been lucky enough to work with Sean Eadie (who regular readers will know of) and Bryce Mitchell who's one of the WA NTID coaches, running a couple of training sessions on the track and also generally looking after the squad.  I've got 10 riders in my direct care, and while we have support from Josh (NTID co-ordinator) it's a daunting task.   To put it in context, we'll have to do two days of racing (sprinting, which is very coach-intensive) with my squad having just me to look after them, after two days of training sessions and other 'camp stuff'. The state squad, which isn't that much bigger, has three coaches and two mechanics and a host of family people to help out.  And they reckon they're over-worked!  Heh!

This is not a complaint,  I'm loving the opportunity to learn from these kids and also the other coaches, I roomed with Sean last night and we had some really good talks on sprint training philosophy and so on which I hope will end up with Sean and I co-authoring "the" book on sprint training ("the" book because there isn't one at the moment).  I've got Gary West's (national sprint coach) list of sprint drills to add in to our standardisation project that you can see a glimpse of here.  We have to dispel the old ways (no, sprinters do NOT need to do lots of road miles and race road in winter, that SLOWS THEM DOWN! FFS!).  I'm thrilled to be on the same page as Sean on this and we'll be able to work together to drag a lot of the current coaching practices for sprint out of the dark ages.

I'm incredibly fortunate to have been given this opportunity by Hilton and the guys at the NTID.  Today I got to assist (in a very minor way, I was just a start-line holder for a drill) the AIS team training, getting to work with champions like Anna and Kaarle is just brilliant.

We're going to be seriously under the pump tomorrow, the racing starts and there's a full afternoon-evening's sprinting for all my guys and also research to carry out on how the other guys are racing and so on.  The kids have to manage their food for the afternoon/evening on their own, we're taking them on a 'guided shopping trip' tomorrow to help them choose foods that they can race on during a long block of track time, then lunch, then in to the track at ~1pm.  We don't expect to get out of there 'till 10pm or so, then a very late dinner and back at 8am on Sunday for more. 

It's my job to look after them all, get them in the right state of mind, manage any incidents, provide pre-race tactical support and post-race debriefing.  I'm very excited by the opportunity and the pressure and it's going to be a blast. I have a great team of riders to work with and we're all going to work together.  Don't call me, I'll be busy!  Bring it on.

While the NTID isn't paying me, I am getting a few perks.  I'm off to Canberra (sitting at Tulla at the moment in the departure lounge) for a two day conference on talent ID at the AIS.  Some interesting speakers, on I'm looking forward to is a bloke from the air force who's going to talk on the things they look for in fighter pilots.  If it's as interesting as the talk at the NTID Cycling conference in Adelaide in May by the police psychologist it'll be excellent.  I have to leave early (on a little Dash-8!) to get back in time to be Hilton-Virtual at the NTID training session at DISC on Wednesday, but will still get the keynote speakers.

This does mean I miss Spin tonight, but that's ok, I did the ergo session yesterday on my recovery day so my sprinters, I have hurt like you will and it is good!

See you when I get back ....

The picture tells the story.  This morning was to be the first of the DUCC skills sessions for 2010.

At 11pm yesterday we weren't sure, but by 7am today, we were, and it's been deferred 'til the first Monday after Easter.

C'est la Vie!  Rain is good ... We need more rain ...

Hotham was great, we had perfect conditions for it and a really good group of people.  No cliques, no tupperware parties disguised as seminars and everyone said they'll be back for more in November.  Excellent!

A lucky 13 took the trip up to Marouka Lodge for the 12th aboc Climbing Camp, no human casualties, one broken bike chain.   Great efforts by, in particular, Alex, 'Von and Carmen!

Thankyou to everyone who helped in the kitchen and with cleaning up too. A more full report is to come soon.

I'm relieved that the Australian Junior Titles are run and won.  We (aboc people) had Emily, as you know, who rode her socks off and did everything she set out to do.  Dino and I also video'ed all the Victorians, I wasn't in any way part of the coaching team for the Vic squad, but I wanted to help out in some way so I took the camera and video'ed everything.  It's not much of a contribution but it's something and it's good for the kids and their parents.  It meant I didn't have time to get many stills but Leanne Cole was one of the official photographers and she got some rippers.  You can see her work here.  My videos are being uploaded to youtube and you can see them all as they go up here.  I got almost every Victorian ride except the JW17 500m ITT and a couple of qualifying rides. I got a good photo of Hilton doing what he does best, which I'm happy with.

And so now things will return to normal for a bit.  Which is to say, busy, but not overwhelming.  Yesterday we had our DISC summer session which was well attended, I didn't have Nathan as he's got transport issues so I did all the motorpacing for the sprinters as well as the enduros and they all left well toasted.  This coming week I'll be training and coaching on Tuesday morning at Blackburn, coaching on Wednesday afternoon and evening with Hilton and the NTID/CCCC mob from probably 3pm-ish 'til around 10pm, Thursday sees us running Summer Spin at Blackburn, Friday we head up to Hotham for Climbing Camp #12 for the weekend and on Monday morning next week the first of the DUCC skills sessions at Blackburn.  Along the way there's a few strength sessions in the 'Haus and a pile of training programs to write.  You should see my calender! Phew ...

In a word .. Wet!

It rained.  Lots.

After a week in Melbourne of high 30's (in November?!) the forecast for the brave souls heading to Hotham for the aboc Climbing Camp was cooler and some rain.  The BoM, masters of understatement, got that right.

It started raining on Friday afternoon and didn't stop much all weekend. That didn't deter the crew.  Some elected to ride the safer drop to Omeo and back, Don Noble doing the full trip with Rich and Alex Vaughan going part-way with him, and the rest decided to go to Bright, some descending the Harrierville drop in cars, others riding down.  A very cautious descent even by Neil meant no crashes.

Jim Crumpler elected to ride straight back up from Harrietville and kindly lent his car to me to use as a safety/sag/shopping truck.

Some of the lads hooked up with some other cyclists and we had two bunches into Bright from Harrietville, Neil and Andy with the strangers, Hari, Jason Kennedy, Ash Milne and Jason Ellis in the main group.  Sprints were contested in both, although Neil's first win was unopposed.

From there a number of sprints were had at the traditional town signs of Smoko, Freeburgh and Bright.

Carmen met up with us at Bright for lunch as she and Jon and Susan had been late up on Friday and had stayed at Benalla on the way up.  She rode a solid ride, managing the climb on a 23 tooth sprocket with no dramas at all, even nursing a mild hangover.

As the only female to ride this time, she was the unopposed Queen of the Mountain.

The weather for the ride down had been mild, no rain after around 10am made the descent less tricky than we'd feared at first, but that all changed after lunch.  Light intermittent drizzle changed to rain.  Solid, steady rain.  Just what we need in drought-stricken Victoria of course, but sub-optimal for riding the big hill.  No-one piked out,  Hotham from Harrietville isn't a dangerous climb in the wet, even with poor visibility and everyone took off from Harrietville in good spirits despite the report from Alex Vaughan at the top that it was 'cold, wet, blowing a gale and horrible' at the top.  Alex wasn't wrong, but these riders are made of sterner stuff than that which would be deterred by such a warning.  Onwards and upwards!

On the way up a tree had come down over the road and I stopped at it and directed traffic around it until the Vicroads crew came and tidied it up so I missed a lot of photo opportunities, but did tail Jason Kennedy up the hill.  It was his first Hotham ascent and he rode with wisdom and a solid tempo.  All of us who've ridden up this monster hill will know the feeling that's best described in a photo.

Jase Ellis was the lantern Rouge for the climb from Harrietville, Andy Dorman took KoM with style.

Dinner was the usual spag boll and fruitcake with custard desert.  The garlic bread was wolfed down pretty quickly, but we must warn you, the chilli bolla is HOT.  We're not joking.  As usual we'd made four mixes of bolla sauce, and the hot one was challenging.  We did warn you!

On Sunday the weather was even worse and everyone packed up and left before 12, even our traditional Dinner Plain breakfast wasn't attempted.  Despite the weather everyone reports to me that they had a good time and will be back for the next trip.  What will it be like in February or March?

For the photo gallery for this trip, click here.

It's been a pretty busy week at aboc HQ.  I haven't had time to write much, but it's been hectic.  We've had many people over helping to clear the shed in preparation for the launch of the aboc PowerHaus, I've trained with Brad Robins at Blackburn, and Pat and Dino, and Dino again on Thursday on ergos.  We raced on Saturday, trained again on Sunday at DISC, very busy indeed.

I haven't lifted at all for almost two weeks.  I feel bad about it, but every time I've tried to squat heavy I've felt weak and unable to get any sets done.  So, a bit of time off to recover, and I'll hit it again next week.  A big increase in volume of track training has probably contributed to my gym training's flatness. I'm not too worried, the gym work is to go faster on the bike, not to be good in the gym all the time.

Last night was our first Summer DISC session, a healthy turnout of riders, mostly sprinters, made for a busy night - we did standing half laps out of the gate, and then revouts chasing the motorbike, the enduros did a couple of E3 efforts then some motorpaced sprint efforts and revouts.  Suffice to say that come time for chicken and chips, everyone was well toasted.  Chris Ray's overtaking of the motorbike was a sight during a revout.  He's going pretty quick ... And Em and Jamie chasing the bike on J15 gearing at close to 60km/h .. Those kids have some legspeed ..

Speaking of going quick, round 2 of the aSSS is now oversubscribed, we've got 32 pre-entries and a rider on the standby list.  Fantastic.  Ride is due out this week, so we'll get a flurry of interest from that too I expect.

I've had signups and payments for the Hotham camp trickling in, the lodge is now paid for and we're all looking forward to it in four weeks.

I got the chance to congratulate the V-Train for his regaining of his world masters pursuit world title, he's riding at the sprint series this Sunday (round 2) so we'll see how he goes at that too, there's a bunch of new faces racing with us, it should make for some pretty exciting racing. I can't wait!

The weather was perfect.  Cool overnight, around 4 or 5 degrees, days were sunny and cool, which made for perfect riding conditions.  Flinty, our Darth Vader crossover rider from the 11:53am-ers was the hard-arse of the weekend, he rode from Marouka to the summit of Mt Buffalo and back on Saturday, and PB'd Hotham from Harrietville on Sunday while the rest of us were flexing back at Dinner Plain basking in the glory of the day before.  HAF!  Shane Miller got KoM with a 1:25 climb, Karen Wiggins was QoM with a new pb by some 30 minutes.  No-one rode to Omeo, no-one hit any cows, no crashes, no hangovers and all smiles for the weekend.  We missed you, Neil! No-one cracked 100km/h.

Photos from the trip are here, thanks to Dino for taking most of the climbing shots.

I drove Dino's and Bev's cars for support for the weekend but did do some sprint work in the morning on Saturday and rode to Dinner Plain and back on Sunday, so got some use out of the bike I took up.  We also did some cross-training on Saturday evening with the sprinters who came up, bounding up the Marouka stairs to the amusement of the enduros sitting inside after their climbs.

Special thanks to Bev and Donna and Rich and Alex for your help on the weekend with logistics and cooking and cleaning up!

The 10th aboc Climbing Camp is this weekend, Rich and I have just done the shopping for the usual aboc mother of all bollas, and his car and my kitchen are full of food for around 17 people.  It's the 10th one of these I've run, aboc's in its 6th year of coaching and I'm amazed it's been going for this long.  No time for typing, got stuff to pack and then I have to work at the LBS until 5ish before we hightail it up to Marouka for the weekend.

As mentioned, I didn't ride Hotham this time, I did take a bike and did some sprint work on Sunday and rode (groveled!) to Dinner Plain and back on Sunday after the sprints (mistake!).

But the trip was good.  We had hail, warm weather in the Ovens valley, some great performances by everyone that came along and no-one went hungry. Photos are here.

Over the w'end some other aboc'ers were racing the Metro championships.  I've posted a news article about it, but it bears repeating here too, as I'm very proud of the team.  Dino got a bronze in the MMAS4 sprint, Mick Thomas had a cold but still managed a bronze in the MMAS4 pursuit and a silver in the MMAS4 scratch race, Emily swept the track to win gold in the JW15 500m ITT and qualified fastest by more than half a second in the JW15 sprint.  She got eliminated in the rounds though, but she'll learn from that and the experience she'll gain for later in her career will be invaluable.  The Dundas girls did well, Krissy and Jodie both went home with bronze medals (Krissy in the JW17 sprint and Jodie in the JW17 pursuit) and Mick Thomas's kids, Will and Bridget both had good days out, with Will setting a PB and Bridge getting a bronze in the JW15 scratch race.  Simon Quick from Quickcycle coaches Will and Bridge and he's got them going pretty quick.

Round 3 of the BSSS is this Sunday.  In A grade, watch out for Dino!

Lazy - yes.

Saturday was a long day in the sun (no training, no riding etc) and I was knackered at the end of it.  Sunday I didn't do much training-wise, a good set of squats was it (5 x 5 @ 150kg, 3,750kg total).  Today (Monday) I'll squeeze in a swim at the local pool between trying to make a new USB receipt printer work with an ancient SCO UNIX business program in a virtual machine, and porting my zope and plone installs to OpenSolaris.  Fun, eh?!

One thing that we need to do better with races like the Doherty Tour is communicate with the riders.  At the BSSS, we know that riders care a lot about their results, do a F200, and we give you your time right away.  Instant feedback.  Very important.  I don't have the results yet for the DT to put on the website.  This is frustrating.  It should be up right away and a number of competitors are asking for the results, and rightly so.  They should be there! I'm trying to nag Nicko to get the results to put up.

On the Climbing Camp front, I had one more sign up today.  That makes 7, which means the camp runs at a loss, if I get 8 riders coming I'll wear the loss, but 7 is too much for a very broke aboc bank balance! 10 is the break-even number of attendees, I'll wear a loss on it, but not a huge one.  Want to come to Hotham the week before the Tour of Bright?  Sign up!