Over the last few months I've collected quite a bit of data from the NTID and aboc sprint squad sessions with track power meters.  We haven't done anything with the data yet, but just collecting and having a quick look at it.

Now the data isn't perfect, but it's reasonably good and I'm going to use it to try and sort out which of the drills we use at track training are the best at producing overload.

Huh?

In the gym, we manipulate three main variables - intensity (how heavy the weight is), volume (how many times we move it and how far) and recovery (how much time you get between reps and sets).

This is because we want to overload at least one of these variables every time, to disturb homeostatis and drive an improvement.

On the bike, we need to do the same thing.  We need to manipulate intensity, volume and recovery - but we don't have the same easy way of manipulating intensity that we do in the gym.  With, for example a squat or a power-clean, we just add more weight to the bar.  Simple .. We can micro-load with humiliator-plates if we need to (0.5kg plates, everyone loves the humiliators - they're tiny, but they make it so much harder!).  Up goes intensity.  The other two variables are trivially easy to manipulate as well.

On the bike, how do we do that?  Up the gears?  Ok, except that we never really get a 'fail' on the bike, the rider can turn any gear we put under them (on a velodrome anyway).  Up the speed, by chasing a motorcycle or another rider etc, and up the cadence by using small gears at high speeds.  These are all ways to do it, but I don't think we've ever really looked closely at how well they work.  The traditional sprint drills we use are all based on experience (which is not to be discounted!).  Now we're collecting a lot of data, we can start to see which drills get the best overload events out of our athletes - which ones produce the highest peak power, for example, or the highest power at a specific cadence range, the highest torque and so on.

Hopefully with some careful analysis of the data I've collected, with a bit of help from Dr Dan at the VIS, we'll be able to identify which of the drills we use are the best at overloading our athletes so we can train them smarter.  Watch this space!

Many of you by now know that I'm working for the National Talent ID in an ad-hoc sort of way, indirectly anyway, as Hilton Clarke's assistant.  The sprinters, mainly (I'm still doing a little enduro work, but nothing sophisticated).  I've now spent a considerable amount of time with the sprint squad here in Victoria, and without exception they're a very talented group.  Working with them is a pleasure.

But that's not what I want to write about.  I want to write about how we tell who's got "it".  Ie: who's got the drive to get to the very top.  It's a relevant topic to me now, and one worth reading widely on.

This came across on a coaching mailing list called "supertraining".  It's by a famous author called Daniel Coyle, who's pretty well known, it's fair to say.  He wrote a superb book on Lance Armstrong called 'Lance Armstrong's War'.   He makes the observation that being the sort of athlete that rises to the top is a mental thing - it's about dedication and commitment (and all those cliche's!).  He's right, but I think in our area, he's not all right - By that I mean he's only got half the picture and that may be because he's listening to coaches who are dealing with pre-sorted athletes.  Mark Rippetoe makes the point rather bluntly (as is his style) when he says that most elite level coaches have little idea of what they're doing with regards to athlete development because they're working with athletes who are pre-selected.  I think Rip's not right there (and he was talking about American football coaches, so I've taken this way out of context!), but I think understand what he's trying to say.  Armstrong himself got it right, I'll roughly paraphrase from memory : 'if you don't have the legs, no amount of mental strength will help'. The truth is you need both.  You need talent and drive.  Drive without physical talent will lead to frustration or delusion, physical talent without drive, to nothing at all.

So, back to talent ID.  How do you tell who's good before you train them for years?  Part of it is physiological screening (a fancy way of saying tests).  This gets the exercise physiologists all excited.  They get wattbikes out, put kids on scales, they do vertical jump tests, they measure thigh diameters, if they're really lucky they get to do muscle biopsies on their victims and soon enough they'll be able to do genetic tests.  Wow ... What does this achieve?  It gets the ones who are good physically, at least (and this may change if and when gene testing gets sorted) at the time of the test.  They do a lot of correlating.  They get very excited and get paid to do it.  It's interesting, but it's not all there is to it.  Far from it.  These tests are, by necessity, crude and can exclude those who do have real potential but haven't blossomed yet. 

Sometimes, it's the kid that fails the tests who ends up at the top.  I can bring something personal to this, when my Dad was a kid he was a bit of a swimmer, and he got tested by some ex-phys who basically told him he was unfit.  A week later he set the 6th fastest 200m butterfly time in the world.  I spoke recently with Ken Tucker at a conference in Adelaide. Ken was Anna Meares' coach when she was a kid, and he said that Anna wasn't great as a kid.  She certainly wasn't talentless, but she wasn't as naturally quick as her sister Kerrie.  Kerrie was outstanding (and went on to win a few medals of her own!).  But, Anna kept on improving and she had the right combination of talent and drive that took her to the very top and has kept her there for a long time.  Ken saw in Anna the qualities of a genuine champion but it took time to come out.  She was fortunate to have a coach that had the vision to see it in her.

So it's the right combination that matters, not (as Doyle implies) mental drive on its own, unless your game is chess!

We need to test for obsessive (healthy!) desire to be the best that the athlete can be, and that's something that I doubt can be easily done, I suspect it's something that some kids grow into given the right environment.  I think I can see the signs in a very select few that I'm lucky enough to work with.  It's rare, and you can see it in their eyes when they do a hard effort, when they don't shirk a hard session, when they do 'the hard yards' that we ask of them as their coaches, not whinging about them but relishing them.  They have to want to hurt and have to be prepared to make some pretty big sacrifices to get to where they want to be. I'm going to quote one of them.

Cycling doesn’t shape my world, it’s everything I am and everything I hope to be.

drive.  Priceless.

My sprinters are getting restless, and I can't say I blame them.  Although there's an NTID sprint camp in July some of them have forgotten about and not everyone gets to go to that, so their motivation (especially the younger ones) drops off when their main races are not until late next summer.

So I'm thinking we might run an invitational sprint round of the SSS over winter, call it the IaWSR! (I'm a wuss racer?) - anyway ... I may be able to grab one of Blackburn's dormant Friday nights.  This won't be like the summer series, although the structure would be the same (F200, grading, round robins and then finals) we'd make it invite-only and really only for pure sprinters (ie: if you're racing road etc, this is not for you, this is for the specialists who are wanting some racing over winter), with a minimum qualifying time, at the moment I'm thinking a 13.5s F200 at DISC, but that number might change.  We want J17's to be able to race it, J17 for next summer, that is.

I'll need buy-in from Blackburn, and from Sue (we need her commissaire skills) and also the NTID (ie: Hilton, I'm not at the reigns full-time, he has to make the call on the NTID's involvement), but at the moment some possible dates are Friday the 9th of July or Friday the 6th of August.

Everything on bicycles is at least 10 years behind motorcycles and cars.  The Kamm Tail was originally developed in the 1930's in Germany.

Now it's showing up on bicycles!

Our distant cousins over in triathalon-land think aerodynamics matters, and they're right, but it REALLY matters at 60+km/h in sprints.  Will this technology make it into sprint bikes? 

Hilton Clarke had his knee replaced on Thursday last week, and while he's away I'm looking after his NTID and VIS sprint squads (and a couple of CCCC ringins), we had our first completely Hilton-Free-Day on Saturday afternoon.  The session was all K1's which is basically a load of gate starts over short distances, the format being 3 sets of 3 reps of starts, each set has reps going up quarter, half and three quarter lap, and each set goes up a gear.

Generally they all did pretty well, I had to get a little bit cranky at the end, as the drill usually finishes with a small gear quarter lap effort, and some of the lads mucked about during it, it was pretty funny, but at the same time, they're there to train and I had to make sure they did their efforts properly.  Guys, if any of you are reading this, you can horse around between efforts, but you do your efforts at 100%, or you're wasting your time and mine.

In other news, Nathan's taking a bigger role in the DISC sessions now, he's looking after the enduro stream including programming for them, and is also doing more of that at Spin.  I'm happy that this is happening, Nathan's almost finished his level 1 and he's ready to take more responsibility for that side of things.

And we had a time trial on Sunday, run by Blackburn and with CSV looking after part of it. I was the announcer, but didn't have much of a job to do except call riders to the start, which was ok for the CSV Open, but the combine part was a mess, no-one's numbers matched what was on the starting list and the on-the-day entries didn't fit anywhere.  We need to stop the on-the-day entries altogether for TT's.

I'm glad I wasn't riding the CSV Open part of it - not because I don't like TT's (which is true!) but because the CSV guys just packed up and left with no results.  WTF?!  The results are up now, which is good, but at the time they just left.   Not good enough.  I don't know if Blackburn ended up getting the results done and having a presentation for the combine event because I had to get going, but they're not currently on the Blackburn website. It's not good enough these days.  It's embarrasing to be a part of when this happens, and more importantly, keeps happening over and over.

But .. We did run a good session at DISC on Sunday afternoon, Nathan had the enduros doing handicap starts and then some brutal efforts while the sprinters did powerjumps and then chased the motorbike around and around.  We all left well fried.  Today I was at Blackburn again coaching the DUCCs but only three showed up, so instead of doing blocking practice, we did flying 200s and match sprints.  The guys enjoyed that and learned a bit so it wasn't a waste of their time.

I did get a small bit of time to speak with Mal Sawford (CCCC president) about some inter-club stuff and in particular volunteer management, but we didn't get a chance to reach any conclusion, he had to race!  At least the ideas are on the table.  I still think that the northern combine model is worth trialing.  Here's more about how they do it. Mal is skeptical about its effectiveness in our combine because he is of the opinion that the NC races require a lot less manpower to run, but I think it's worth a try.  I guess that's up to the race committee people to sort out, but there is goodwill between the clubs and that's the main thing.

I think the Summer Sprint Series is a pretty good thing, but then, I would, it's my baby and all parents are irrational and myopic.

Cycle Sport Victoria have an award for the club promoted event of the year.  The forms and so on are here.

Should we nominate for it?  Has anyone got the time to bash out two pages of guff about it?

I'm a book junkie, really ... Can't get enough. On the bedside table (ok, my floor...) is "Supertraining" by Mel Siff and a pile of other training books and novels etc.  My latest bit of bedtime reading is the second edition of "Training and Racing with a power meter" which arrived in the mail yesterday.  Not that it matters but this was one of the first copies published and it has the author's signatures in it.  Uhuh ... Someone else scribbled in my book!  Anyway ...

I've got two copies of the first edition (don't ask ...) and one of the second.  Hopefully I won't get another copy of it soon.  A very quick summary; this remains THE book on power training for enduros.  It's not quite totally useless for sprinters, there's a chapter that talks about track for about two pages and doesn't (in my quick scan last night) mention sprint, but there's a page or two on BMX, which is very similar to track sprint.  Hopefully I'll get a chance to read it soon and try to glean something useful from it.  Dr Dan from the VIS and I have been looking at data from some of the VIS sprinters and power is a great tool, but 95% of the book is about endurance thresholds etc which we just don't care about!

I also got another power meter today for aboc, another Powertap, it's the Pro +, and will be used by Nathan with his enduro riders.

We time sprinters, we care about the times.  A lot.  As well as power data which we don't always have, having a long term record of speeds and distances is very important to us.

What I'd like to be able to do :

select a rider (or very quickly create a new one)
select a discipline : eg entry + 100, standing start 1/4 lap etc
select a gear in inches
enter a total distance, and split distances if easy enough/practical
enter a time, or a series of times (splits) and have some way to tell it what the splits represent - eg distances, with the ability to do special cases, eg we sometimes do a standing lap, where we want the first 65m, the second 65m then the last 125m

See a chart of this time and splits vs previous times for this rider for the discipline

For the purposes of rapid data entry we'd want to be able to select a rider, then have most of the stuff set as a (quickly alterable!) default and then bang the times in so we can get data into a spreadsheet or some other sort of database very quickly.  We're under a lot of time pressure when we do these.  Doing them after the fact is unlikely to happen as there's just too much data do double-handle.

Does anyone who reads this have any suggestions? Can it be done in a spreadsheet or will we need something fancier?

Last Friday Rob Monteath, helped a little by Nicko and I as furniture removalists, got new carpet (at long last!) in the Blackburn clubrooms.  This has been a longstanding thing that we've been (more stridently of late) agitating for at committee meetings since the old carpet was removed way back in October last year!

It's done now, and those of us that use the rooms owe Rob a big thankyou for making it happen.

This will make spin a lot quieter!

Also, we had a couple of people from the Whitehorse council come along and have a look at the state of the track.  Nicko, Rob and I gave them a tour of the track and showed them the various faults that need fixing.

In the long term (next 3 or so years) we're hoping that we'll get a new track built. In the meantime there's no budget available for much maintenance work, so the club will have to pony up for any tactical repairs that need to be done.  That's ok, as long as we know about it we can be prepared.

So anyway .. on Monday, Luke Mason from CSV and I took the DISC motorcycle in to Gassit Motorcycles to get fixed up, it had a list of issues that need resolving.  The most critical being the starter motor being flakey.  There was four things in total that needed fixing :

1. Starter motor/battery (make it start reliably)

2. Fix the gearbox/clutch so it will select neutral when hot

3. Fix the cruise control

4. Service & fix oil leak

I picked it up on Wednesday during the NTID sprint training session.  They hadn't fixed the cruise control so I hung around for 30 mins or so while they tried to, then gave up.  (3) not fixed. 

Rode it back to DISC - the trip is about 2.5km, checked the log, 5km since I logged it out on Monday.  Uhuh .. It hasn't been testridden.  And .. IT WON'T GO INTO NEUTRAL!

Right. 

They did change the oil, clean up the engine casing (presumably they fixed the oil leak) and replaced the starter motor.  It cost around $1,100 I think, but it's NOT FIXED!

I've sent Rhys at CSV an email suggesting he tear the guys at Gassit a new one and I'm mightily annoyed, I've spent about half a day of very precious time riding it back and forth from DISC to Gassit etc, and the bloody job is not done.

Check this out :

http://www.rawtrack.com.au/index.php/topic,181.0.html

Yep, the folks up in Skiderknee copied our series, right down to the acronym.  They called it the Sydney Sprint Series.

This is a Good Thing, but also a little disappointing in a way.  It would be nice (polite etc) if Paul Craft had told us he was doing it.  We have a long term plan for the series to integrate it into some sort of national series (similar/same rules etc at the various locations it can run at) and I think it would benefit all of us (sprinters, and wannabe sprinters) if we work together on this stuff.

Paul, I'm very easy to get in touch with ... Just in case you or any of your minions stumble onto this blog post.  Let's work together with this and make it something bigger.

Trek carbon track bike?  We've seen pictures of Tyler Phinney on one.  Word on the street has it that it may end up in production....

Blackburn club rooms finally getting some new carpet?  Rumour has it it'll be done on Friday!

Fun times!

Well, there's no men from Snowy River here, no dueling banjos either, but I've been out to Bonnie Doon with Lucie for my last weekend away for a while, where we went kayaking on the Goulburn and then just chilled out for a day.  Nathan ran the DISC session for me on Sunday.

Coming up very soon Hilton Clarke has a knee operation that will have him out of action for a month or more and I have to fill his shoes with the NTID and VIS guys.  This means every Wednesday from roughly 2pm 'til 10-ish and Saturdays from midday 'til around 5:30 I'll be at DISC, either on the motorbike or on foot, shouting at people to ride faster, keep going etc.  It's going to be pretty challenging and exciting and I'm looking forward to it.

Combine that with our Sunday DISC sessions and Spin on Tuesdays, and a bunch of people training in the 'haus and there's not much time for anything else except a bit of IT work to pay the bills and sleep. If this keeps up soon I'll be a full time coach.  Nifty ...

Today I spent some time faffing around at DISC while we sorted out some issues with the DISC motorcycle.  Over the last couple of weeks it's become unreliable; the starter doesn't work all the time (which is how I came to have a burn on my calf, pushstarting it), there's an oil leak, the chain is worn out, the cruise control is broken and it won't go into neutral when hot a lot of the time.  It's in at Gassit Motorcycles now getting repaired, I hope.  We also had a good turnout at the DUCC's session, where the squad learned about laying off and attacking into a gap and did some more group tactical skills stuff.  They're a great bunch and are keen and motivated to learn, which makes them a pleasure to coach.

In a few moments some sprinters will be here to do some lifting in the 'haus with me, I'd better get some motivation, it's time to do some heavy lifting!

I'm sorry for the poor quality of the photo!

Thanks to Hilton Clarke and Tammy Ebert I got to spend the last two days over in Adelaide at the National Talent ID conference, which was a very worthwhile experience.  We had presenters from all sorts of interesting fields, including a police psychologist who specialised in negotiations in siege situations and an elite track and field sprint coach.  For a long time now I've wanted to speak with a track & field sprint coach, we can learn much from them and that was really valuable. 

The police psych may seem odd, but as coaches we have to deal with some ... fiery ... people sometimes (I had to deal with an upset and very angry sprinter very recently, for example) and learning how the police do it was very worthwhile.  They (the police) have an advantage, they always win in the end - the bad guy comes out horizontal or vertical, but always comes out, and they often have the luxury of time, where we may not, but the consequences are somewhat different too!

Jan Sterling, the former Opals coach, was also a speaker and she had a lot to say about continuing to learn and develop as coaches.  It's very easy to slip into an "I know it all" mindset when coaching, but it's something we have to be very much on our guards against.  Jan showed us a very powerful video about sportsmanship and suggested that (and I agree!) sportsmanship is something that coaches have a strong duty to foster in their athletes.  This is a longish video, but well worth watching :

Those kids knew what the right thing do to was, and that's something that their coach must have nourished in them. I hope that any athletes I work with (and I do myself) if ever in a similar situation, would also do, with grace, the right thing.

Apart from that, we had a lot of round-table talks about coaching methods, sprint development, talent identification and so on and I had a productive meeting with Tammy and Josh (NTID program directors, basically) and now I have a new t-shirt to wear.  More to come on that front soon I hope, but it was a great trip and I learned a lot and benefitted a lot from it.  I hope I can pass on that benefit to those of you I work with.

I also touted the sprint series to Gary West and Sean Eadie .. Watch this space!

The current generation of Powertap road power meters (the wireless 2.4GHz ones) mostly come with an aluminium alloy freehub body.  After not very long this happens to them.  Sucks ... It's because making an alloy freehub that works with both 9 and 10 speed Shimano cassettes compromises the design of the freehub.  Of course, the weight weenies want light hubs ... so for the sake of 80 grams (I weighed both the alloy and the steel freehubs today) all but the bottom end Powertap comes with this stupid alloy freehub.

But!  For around $200 or so (in Australia, from a Trek dealer) you can get the PT Elite+ freehub, which is steel (and ... yes ... 80 grams heavier) and swap it into your higher end hub and eliminate the problem!  Win!  It should not cost what it does, but that's not something your LBS can do anything about, wholesale these things are insanely expensive, but they are available and they mean you can swap cassettes with just the one chain whip!  Nice .. when something works like it should.

Enough ranting .. My PT 2.4 is now upgraded to a steel freehub and I'm happy about it.

I spent the weekend in at DISC helping some of the lads as aboc, and as 'virtual Hilton', coach.  Dino rode a 12.021s flying 200 which was a huge PB for him, Chris Ray rode a 1:09 kilo (also a big PB), Cam Woolcock rode the toughest points race I've ever seen and for some reason was heavily marked (did they all know he was the sprinter in the pack?) and survived it.  As "VH" I looked after Lou Pascuzzi and The V-Train on Sunday at the sprints, Lou getting a bronze and Stew a gold and the champion of champions after some carefully considered tactical riding in the sprint finals.

I missed out on going for an MTB ride with Emily, but I'm sure we'll be able to do some more of that soon.  I was pretty cranky about missing that, but it is what it is and there'll be more chances for rides, especially after Dino splashes for some ay-ups and we can go at night.

This week, I'm coaching and hopefully lifting in the 'haus tonight, coaching in the 'Haus tomorrow morning, running Spin tomorrow night with Nathan then I'm off to Adelaide for the NTID sprint conference for two days, back late on Thursday, Friday I intend to take easy and spend some QT with Lucie before Saturday I'm in at DISC again with Hilton and the NTID/VIS/CCCC guys and then Sunday is the first of our winter DISC sessions!  Gulp .. that's a big week!

The Pelican 1060 is a perfect fit for the Seiko S149 stopwatch.  Ok ... not big news, but handy for me when I cart the thing around - the Seiko costs around $600 or so, it's worth taking good care of.

In other news, some of the lads have been racing at the Aussie Masters Titles in at DISC.  Chris Ray rode a PB kilo (1.09), Cam Woolcock rode well but was heavily marked in a brutally hard MMAS2 points race and Dino races the match sprints tomorrow.  Mick Thomas rode a brilliant MMAS3 points race to finish 4th!