Why do we put sprint cyclists in the gym? There's a couple of reasons, some more or less valid than others.

My reason is to make them generally stronger. 

What does that mean?  It means muscle growth - bigger muscles (myofibilar, not so much sarcoplasmic, hypertrophy) are stronger.  Cycling is a skill, pedaling is a skill, building big strength needs to take place outside the realm of riding, you just can't make a ride hard enough to trigger a response similar to a 1RM or 5RM squat, deadlift or power clean on the bike, ie: to make you seriously strong you need to get off the bike.   To get real strength gains outside of novice effects, you need big overloads and that can only be done effectively in the gym under a barbell doing big compound lifts.

If we take that as given (and not everyone will, and that's ok), then we're interested in muscle growth, which means overload, which means maximal loading on the muscles we care about.  You can't do maximal loads on single leg lifts.  You can get some benefits from it, but not as much as you can from a double-leg lift.  Bulgarians, single leg press etc just aren't as hard on the triple extension muscles as their two-legged bigger brothers are. If anyone gets close to half of their squat with a one legged squat, they're wussing out on their squats.

So why would you do single leg work?  Good question.  Some would say because pedaling is one legged, we should train one legged, maybe, but that's the skill part of the equation and we have a very specific, very effective way to display our strength in a relevant fashion, and that is .. to ride a bike.  To build the skill of holding hips stable etc, do very short, big gear efforts - standing 1/4 laps etc on big gears - 4-8 pedal strokes at maximal effort.  I don't buy into the whole one legged thing and my riders who train in my gym never do one legged stuff (or any "core" mumbo jumbo, because all the Big 5 are core exercises anyway, but they're useful core exercises, not circus tricks) are as strong in the core and as stable on a bike as anyone you'll ever see. There's a lot of circus tricks and just plain silly bullshit done in the name of strength training, most of which is just wasting a trainees time.

Personally, I want my guys to be brutally strong, and to be highly skilled at displaying that strength - so we squat, we deadlift, we power clean, we press and we deadlift, and we do very short, high intensity work on our bikes in big gears. The guys at the AIS, the VIS etc, they love their one legged stuff, and that's fine, maybe at elite level you need it?  I don't know, my guys are developing juniors and masters, not elites on the whole, but I think, at least for the guys I work with, one legged stuff is a sub-optimal use of their time for questionable returns.  I also don't like legpress, I think it's a risky exercise and the removal of the trunk muscles to control the hips in a leg press is, I think, sub optimal, if in doubt, use more body rather than less (compound, not isolation, exercises).  Yes, benchpress is similar to legpress in this regard, but it's a compromise exercise and is included for reasons other than developing relevant strength for sprint cycling.  Your mileage may vary. Your opinions may differ.  That's good!

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!

Just .. wow!

Quite often I receive constructive criticism about my recommendation that if you want to be a track sprint cyclist, you should specialise early.  That's ok, this is a big world and there's room for lots of opinions.

What do Chris Hoy, Anna and Kerrie Meares, Ryan Bailey, Robbie McEwen, Shanaze Reade, Ziggy Callan and Willy Kanis have in common?

They raced BMX as kids.

What sort of training do BMX'ers do?  Sprint.  Their races are very short, very sharp.  Food for thought?

Picture this, a velodrome, a sellout crowd, 3,000 people.  Food vans, excitement ... Almost everyone staying 'til closing (10:30pm).  Thrilling racing.

Where was it?  Perth at the Speed Dome.  Was it good? You bet! 

What was the race program?  Over one day, starting at 4pm was sprint qualifying (yes, flying 200's really aren't that exciting, even I have to admit, for spectators!).  Then, round 1 of the sprints and some enduro stuff and an attempt by the local JM17 team sprint squad (who had just won the Australian title a week before) to break the Australian record (they didn't, but they gave it a great go, got loads of loud, enthusiastic support from the crowd!) .  All over by about 5 or so.

The evening session started at 7pm, with sprints and points races. Then more sprints, a few scratch races which were entertaining - the women's racing was great, full of attacks, due to a strong field of German girls who were determined to light it up.  There was an elimination in there somewhere too. Then, short (6 lap) keirins to finish.  The field was a second string field on the whole, a couple of world class riders but mostly second tier guys, but that didn't matter, there was great, close racing and the crowd loved it.

So did the 4 sprinters I was looking after.  We flew to Perth to race this stuff and all the guys got a full program of racing, no-one left feeling like they'd gone all that way for one ride. I will be begging my masters to let me go to this again and take more sprinters.

All this without a single handicap/wheelrace in sight.  Awesome.

If only our Victorian race directors could see beyond the wheelrace occasionally,  spice up the program with more sprints interlaced between the endurance races ... This format works and it showcases sprints.  If we want kids to race sprint, they need to see it as a priority race at the major events.  Austral, MCOW, Sid Pat, PAY ATTENTION.  National Junior Track Series (Max ...) guys, look at what the WA guys are doing, it works.

A huge thanks to Darryl Benson and his crew at WAIS for their passion and drive to make it happen.  This was a great race program.  The rest of us should pay Darryl the most sincere compliment, and copy what he's doing.

4 days after the Junior Aussies and here I am in Perth with some Victorian sprinters for the Perth GP.  Some big names here in the lead up to the worlds in Melbourne in a couple of weeks.  We'll be racing sprints and keirins (note to race directors in Melbourne, see, two sprint events!).

The track here is narrow and long with very sharp bends and a hard transition into the bends - I had a ride around it on the WAIS motorbike (thanks Clay and Darryl), interesting.  We spent some time working out the fastest line for a flying 200 yesterday and today the guys will practice it on race gearing.  Fun times!

Today is day one of the Junior Aussies (track).  I have a heap of kids on my "look after" list, and today is sprint (J15) and 500m time trial (J17) day.  It's going to be amazing.  Some of these guys I've been working with for years, and I am very, very proud of them.

I hope the other states have brought their A game, because we are ready!

This article in The Age talks about sugar, and the "Australian paradox", which might just be a load of rubbish.

Firstly, I've revised my coaching structure a little, and am waiting for Nathan to see if he wants to change his stuff, the revised structure is here. This is to better reflect my specialisation in sprint and my experience.   I will still be running the Tuesday ergo sessions which are both sprint and endurance sessions, as those of you who go already know - that's just had a pricing change and is otherwise mostly unchanged.  I'm not coaching endurance riders so it makes sense that I make that clear.

We had to cancel the last round of the SSS for 2011-2012.  This is mainly due to clashes with so many different events and training sessions that I just couldn't see a path through, and burnout on the part of many of the guys in the squad, not just racers but also the vitally important volunteers who run it.  We're fried and need a break.

Now the good news!

DISC is closed from mid April 'til the end of May to have the leaky roof fixed.  Good-o!  But .. yes that takes away our Sunday DISC sessions for a bit.  I'm considering (read: will, somehow!) running a Sunday sprint-Ergo session during that time, maybe at Blackburn, maybe at the powerHaus, maybe at home (if Jayne agrees!).  Better than nothing.   We'll charge a tenner to come and suffer, BYO chunder bucket and road bike as usual. It won't be an enduro session, just sprint.  If Nath wants to put together some enduro stuff we can certainly accomodate that but I will leave it to him to decide.   The track time loss is more critical to sprinters than enduros during the off season, but if Nath wants to make it happen I'm happy to help.

Tour de Frankston

http://plus.maths.org/content/leaning-2012 is well worth a read.

Not many of you will have heard of "Junior Worlds Syndrome", it's not in wikipedia that I know of, but it's a big deal for coaches and program directors who work with junior track sprinters.

What is it?

Kids come back from junior worlds, and leave the sport or change tack and go race endurance. 

It's quite common.

Why?

I had a chance to have a debrief with one of the kids who did this after a recent junior worlds, and three main things cropped up from this discussion.

I'm going to focus on one.

Sprint pathways aren't clear - Once a junior comes out of J19's they have to race Shane Perkins, Anna Meares etc.  Daunting, and it takes a long time (3-5 years or more for most of them) to build up to that level.  Professional road racers have a defacto grading system with lesser races and second division teams etc for riders to be part of, track sprint is Olympics/World Cup or nothing, or at least, that is how it's perceived.

Interestingly burnout was not mentioned

Bearing in mind that this is essentially a brief summary of one discussion (ie: I just listened and prompted a little) It does raise some interesting points for discussion.

What can we do as sprint coaches and program directors do to alter either the process, or the communication of the processes, to our riders such that we might increase the chances of keeping them in sprint programs?

We need to provide more sprint racing.  This is fundamental.  We need to get event directors to put in more (some! even just one!) sprint events into track carnivals.   I rant about this a lot, we need my sprint series to grow, get some real sponsors, not just me and my wonderful band of volunteers, and be a viable pathway, perhaps integrated with the Sprint Academy.  

We need sprint to be taken seriously and for track carnivals to reflect this.  A few years ago the Revolution races had a really good mix of sprint and endurance racing, but it has fallen by the wayside despite it being a very entertaining format.  Copying it or some parts of it will help.  The J19's and early senior sprinters need more than just another wheelrace to aspire to as a stepping stone.  Sending developing sprinters to Asian Cups and so on is of value and needs support from the state sports institutes.

We need the various event directors to understand that the modern sprinter is a specialist, they wouldn't put Usain Bolt into a 800m running race, why would you put a cycling sprinter into the equivalent except to embarras them?

We need the National Junior Track Series to allow sprint to feature more.  I've spoken with the organisers and hopefully the next season will showcase more pure sprint events.  We need clubs to "get" sprint as a seperate part of the sport and to be a bit passionate about it.

A long long time ago I posted that I wanted to ride 12.5 for a flying 200, not a terribly ambitious target, but for me, I though a pretty challenging one.

Today, at the Vic Masters, I clocked 12.428s.  I certainly didn't expect to go that fast (ok, slow, but for me, that's fast!) - I'd been in Adelaide for a week, doing nothing, had done some longer efforts on Friday night, generally about the worst preparation you could have - but there you go.  Goal achieved.  That makes 2011-2012 a successful season.  I won a couple of rounds of the SSS (r1 and r2, B grade), rode a target flying 200, and there's still a couple of rounds to go.  Peak power is still down, but that's on its way up again, slowly.

Got to be happy with that!

The guys did well today, I'll pop up a few photos that are already on facebook of the team, but there's a haul of medals of every colour (including my bronze in MMAS3 for coming 3rd/last).

Watch closely ...

hint, it happens at 14 seconds!

Don't drop your rider, even if they have you seeing stars!

Daryl Perkins and I drove over to Adelaide on Tuesday morning, in the Cycling Victoria bongo van (full of bikes and bits) - we're over here as part of the Victorian team for the Australian Track Titles.  I'm assisting Hilts with the sprint group again. 

Yesterday we got off to a rather surreal beginning - the under 19's who want a place in the team to go to the Junior Worlds had a standing lap (250m) trial to do in the evening.  We had Caitlin, Emerson and Jacob doing it, and oddly, only two other riders, one girl from WA and one boy from SA.   So here we are at the Superdrome, almost completely empty, with three gee'd up sprinters and almost no-one else there except a bunch of CA people and selectors for the national team.  Bizarre ... Anyway, that's done now.

Today the racing starts for real, we start with the girls doing the team sprint, which we have two teams in (J19 and senior), and the mens and J19 time trial (kilo) - our 19's aren't doing the kilo because they also do flying 200's today, and a kilo, followed by a flying 200?  Uhuh .. No ..

I'm pretty excited to be here again as a small part of this team, it's another great opportunity to learn and hopefully contribute towards the success of the guys racing.

Some of you will be suprised, but I brought my roady, and we take the guys for a VERY EASY morning ride to just loosen their legs up a bit, and I've been riding with them.  Road rides!  Ha! Someone has to keep them going slowly, and that's my job.  Good-o - but I am going to come back to Melbourne with a roady tan.  Do not be alarmed!

A picture tells the story better than I can :

1%'ers matter ... practice throws, practice recovery, practice eating right .. Everything matters when it's this close.

I'm trying to sort out a workable, scalable calendaring solution for the millions of things, people etc that I have to keep track of.  Google Calendar seems to be pretty nice, it has the ability to show and hide things, share calendars, delegate permissions etc.  I'm trialing it with some of the guys in Norway and hopefully will find a way to integrate Plone events (this website, the aboc.com.au site) with it somehow.  Adding things in multiple places is error prone and a PITA.  Watch this space ...

This is for those of you that come to aboc Spin over winter, we've made a small change - we're charging more!  Just what you wanted to hear!  But it's not all bad, we kept the fee at $10/head for 5 years, which is pretty good, but everything's more expensive now than it was in 2007, especially food.  We've also decided that a season pass is a good option. 

The fees to attend are now :

$15 per person on a casual basis
A "season pass" is $340, there's 26 sessions over the winter, which would normally cost (at this year's rate) $390, but you can save $50 if you pay up front, so a season pass is $340.  You don't get a refund for missed sessions though (so you'd better show up, eh?!).

Also, we very much understand that for a few of you, this is a family thing, so we're offering a family discount as follows (casual only, but may be applied to family of someone with a season pass).

$15 for the first person
$12 for the second
$10 for the third
$8 for the fourth or any more (you have 3 kids?  they all want to train?!)

(and no rorting this, Nic, Dino is not your defacto!)

so that's only $45 for 4 people, which is only $5 more than it would have been last year. I think that's pretty fair!

We have also done away with the $5 just to train option, just about everyone stays for dinner, and that's how we want it to be.   If you have special dietary requirements let me know and we'll look after you.

Well worth the 20 minutes it will take to watch :

Some of you know about The Book.  I've been working on this bit lately and populating the sample ergo sessions.