Local resources

•  Tonight, 1500 watts? One can but try ....
•  Training for the 500
•  What do you know of the crunch?
•  First time on the velodrome for Emily
•  Wind turbines
•  Squats for christmas
•  Phew!
•  Thoughts on today's material
•  A good mythbusting article on DOMS
•  Another standing start
•  From 25 to 50 in 10 seconds
•  some different training
•  DISC Training
•  So it has started again....
•  sprintTracker!
•  A stunning day for a ride
•  I have a confession to make
•  Get your licence on!
•  How strong is strong enough?
•  HTFU!
•  On the up ...
•  Watts so small.......
•  Goals and Progress
•  Here he comes, here comes Speed Racer He's a demon on wheels!
•  The metamorphasis is complete
•  I'm not a roady!
•  60 again, need more RPM!
•  A little bit of progress
•  Soooo close ...
•  Watts? W00t!
•  Power on the track
•  My 'holiday'
•  Why I don't do single leg stuff in the gym
•  Deadlifts ... gak!
•  Books for sale!
•  speed and gears
•  Hilton Virtual
•  Strong
•  Revs!
•  Hotham
•  Lifting on a Sunday
•  A couple of lazy(ish) days
•  Peak Torque
•  A week in the life of
•  Good stuff
•  Ice ice baby
•  New stuff
•  Racing tonight!
•  180!
•  Something new!
•  So is DISC is Friend or Foe?
•  Racing this weekend
•  DISC standing starts
•  Calling all excel experts ...
•  DISC was good!
•  Where does the time go and when will it come back?
•  almost there
•  more weight ...
•  Baked
•  Static stretching reduces performance
•  More PB's in the 'haus
•  Bursitis!
•  medals ...
•  100kg
•  Keeping warm
•  Our spin, it rocks!
•  Mefix!
•  Endurance!
•  20 spin sessions?!
•  Some days I love my coach
•  Summer DISC 1 went well
•  It has taken some time, but ready i am
•  up up up!
•  Can't vs Won't
•  Tonnage
•  Cross training
•  Stood up!
•  A lazy Sunday
•  Talent ID
•  Go Anna!
•  Spin, Summer Sprint Series etc
•  Hotham was ace
•  Belated thankyou
•  Report from the coaching seminar
•  Ergo programs
•  Watts!
•  Hotham report
•  Arrooogggahhhh!!!! Sprint training!
•  Blackburn track racing promo
•  In capable hands ...
•  Some possible changes to how we run Sunday at DISC
•  Here's the keys, you can drive ...
•  A great quote
•  Joules
•  More records at spin
•  The body is a funny thing
•  Blown a gasket!
•  Drills that work
•  But I'm not an enduro
•  In defence of the new gear restrictions
•  Baw Baw ... memories!
•  Friday night lights
•  Making you guys go faster
•  110km
•  This white man can't jump
•  Back in the Powerhaus!
•  What I'm doing at the Mermet
•  A very bikey Sunday
•  A little (more!) selfindulgence
•  185's - at last
•  Spin, spin ....
•  It's back, it's built. Power time ....
•  I found a minute!
•  Not feeling real good, Knee sore and a cold
•  Warmups
•  198rpm will do
•  Mother's got a brand new ... bar!
•  Rain, wonderful rain!
•  Watt? Woot!
•  Spin is done for 2013
•  Strength, ok!
•  Structured training
•  Back into it
•  The DUCCs start again soon
•  Gears, again...
•  Strong enough?
•  A pleasant Wednesday tootle
•  More PB's
•  1503 watts
•  One World, Two Wheels
•  Almost the end of winter
•  Work Hard Train Harder?
•  Broken barbells
•  HCC on Sundays!
•  Calendars!
•  Wednesdays are dead days
•  Stalled on squats
•  A big week
•  Performance Gains
•  If you want something done
•  Dead on Wed
•  Example flying 200's
•  Tonight's ergo
•  Spin session details
•  Training over summer redux
•  Welcome to the madhouse!
•  Tired
•  Spin just keeps getting bigger
•  Season is over .. Phew!
•  Power from a fast flying 200
•  Sick!
•  Racing is training
•  It's good to be lazy
•  DUCCs deferred
•  How we make the bolla
•  Back into it
•  190's, DISC ...
•  End of spin!
•  170kg....
•  It was supposed to be an easy tootle
•  Base fitness is starting to come back.....
•  Life starts to return to normal
•  tandemania, track crashes
•  New bits of a randomish nature
•  Being different
•  So that's what it's like!
•  Cargo Cult coaching?
•  Wattage figures for the night
•  Now lay down on the couch son and tell me all about it..
•  Stopping the slip redux
•  Standards, safety, syllabus
•  Bug eyed!
•  Go the Llama!
•  A perfect day to be on a bike
•  Level 2 progress
•  Another PB
•  I have been ordered off the Velo for a small time!!
•  Last DISC for 2008
•  Super-Efficient training
•  We don't dabble in aerodynamics, but ...
•  A beautiful morning
•  Back on the bike!
•  Training tonight?
•  SSS as a WSS, in Perth?
•  Power meter book redux
•  Anatomy of some sprints
•  Got 'em
•  Video from last night's DISC session
•  Not bad, considering!
•  Only climb the hill once
•  Mmmmmmountainbiking!
•  Addressing your limitations
•  Roast Sprinter!
•  Choosing your experts
•  Strength (and power) vs LSD
•  Big days ...
•  A new torque PB!
•  A high level overview of our sprint program
•  Canberra!
•  Movement at the stable
•  The track powertap is fantastic
•  Getting your teeth into it
•  J17 to J19 - ouch
•  A pretty good Friday
•  Back into it
•  A good Sunday Sesh
•  Running late!
•  Spin is done for 2012!
•  Further Edumucation
•  Capacity vs Intensity
•  Overdone!
•  So that's why our Spin sessions are so popular?
•  Today's training
•  Goals for next summer
•  Chris Hoy squats
•  Baw Baw, DISC, around we go ...
•  Winter sprint invitational?
•  Houston, we have a (small) problem
•  Count your strokes
•  Documenting sprint drills
•  Residual fatigue?
•  Peaking at just the right time is hard.......
•  Tomabata!
•  Stopping the slip
•  Just about ready to rumble again
•  Double-doh
•  NTID promo video
•  Consistancy again
•  An afternoon of riding round and round in circles ...
•  Martial arts to help sprint
•  148rpm
•  How accurate is hand timing?
•  What a weekend
•  Get in the habit
•  Vicki Pendleton on sprint training
•  Ergo sessions to move?
•  Proof
•  3,750kg
•  Practice!
•  Normality?
•  Rainy days
•  Standing Starts are not my favorite thing
•  Eildon Junior Tour
•  I did at least look at a bike ...
•  Another huge night at Spin
•  Excuses!
•  Wow.... Such a long time... And so much has happened...
•  Ice ice baby
•  Vicki Pendleton on basic sprint tactics
•  Fraught with peril ...
•  What a difference a day makes
•  You say you want a revolution
•  Not Faster But Not Slower...
•  The times they are (not) a changing!
•  Squats, weights, easy days and lunacy on TV
•  Adelaide, again!
•  Reps! How many?
•  New stuff
•  Tonnage again
•  "Tracks of Glory"
•  2011
•  Recovery days rock!
•  Another record night at Spin
•  With all the preperation, we fall short at the line.
•  Let's go to the video!
•  Seriously fast
•  There are many ways to skin a cat
•  Long days ...
•  Sprint training is too easy?!
•  Summer training sessions
•  Back from a Sickness
•  What happens to the girls?
•  Warming up for DISC tonight
•  NTID conference
•  Tribute to a young man
•  Slowly starting to feel good again
•  Training and Racing....
•  Grunt
•  Windy at Blackburn this morning
•  Deakin training starts tomorrow
•  Back to normal
•  Apples and oranges?
•  Placebos ...
•  Adelaide again
•  back into training
•  argh
•  The interferance effect
•  A new page opens
•  Details for Spin 2012
•  61 ... a little faster ...
•  4 days 'til Round 1
•  Fighting the Demons of DISC
•  Didn't get a new PB!
•  One time, at sprint camp ...
•  Bit off more than I could chew
•  New power rack, published in Ride ...
•  MACC's again
•  Chris Hoy loves ... squats
•  Super efficient learning
•  Tonnage for today
•  DISC tonight
•  what a busy weekend ...
•  DOMS - I've got it this afternoon!
•  Dino gave me a caning!
•  Round 3 this Sunday
•  Doh!
•  Beating the heat?
•  the art of good teaching
•  Standing Start
•  Running around ...
•  Sunday Sprint changes
•  A dog's breakfast at DISC, and N+1 in 15 minutes
•  Achilleeeees!
•  Around, and around ...
•  Why do you ride?
•  It's Time to Commute To Preston!!
•  Thank you Claire
•  Being more coachable
•  1362 ..
•  Training adaptations
•  It's been so long, but I think I am ready now................
•  juniors, flying 200's, oh my
•  Another trainer to try?
•  Slow and steady
•  A PB ... good-o
•  Want a power meter!
•  Another level
•  Beep!
•  DISC is back!
•  phew
•  Changing phases
•  Watt was that?
•  To hot to do anything
•  A rainy day
•  Junior worlds
•  New equipment - power calibrated spin trainer
•  Summer Spin #5
•  Spin #9
•  Sprint!
•  Spin #1
•  Spin #4
•  Spin #5
•  Spin #6
•  Spin #7
•  Spin #8
•  Spin #9
•  Spin #10
•  Spin #12
•  Spin #13
•  Spin #14
•  Spin #15
•  Spin #16
•  Spin #17
•  Spin #18
•  Spin #19
•  Spin #20
•  Spin #21
•  Spin #22
•  Spin #23
•  Spin #24
•  Spin #25
•  Summer Spin #2
•  Spin #27
•  Spin #16
•  Spin #11
•  DISC #2 2010-2011
•  DISC Closed!
•  Spin #12
•  Spin #1
•  Spin #2
•  Spin #3
•  Spin #4
•  Spin #5
•  Spin #6
•  Spin #7
•  Spin #8
•  Spin #9
•  Spin #10
•  Spin #11
•  Spin #12
•  Spin #13
•  Spin #14
•  Spin #15
•  Spin #16
•  Spin #17
•  Spin #18
•  Spin #19
•  Spin #20
•  Spin #21
•  Spin #22
•  Spin #23
•  Spin #24
•  Spin #25
•  Spin #26
•  Easter Ergo
•  First spin for 2009
•  Spin #17
•  Spin #3
•  Spin #3
•  DISC #6 2010-2011
•  Spin #19
•  Summer Spin #1
•  Summer Spin #2
•  Summer Spin #3
•  Summer Spin #4
•  Summer Spin #5
•  Spin #1
•  Saturday Junk Ride
•  DISC #5 2010-2011
•  Spin #1
•  Spin #2
•  Spin #3
•  Spin #4
•  Spin #5
•  Spin #6
•  Spin #7
•  Spin #8
•  Spin #9
•  Spin #10
•  Spin #11
•  Spin #12
•  Spin #13
•  Spin #14
•  Spin #15
•  Spin #16
•  Spin #17
•  Spin #18
•  Spin #19
•  Spin #20
•  Spin #21
•  Spin #22
•  Spin #23
•  Spin #24
•  Spin #25
•  Spin #26
•  Spin #10
•  Summer Spin #10
•  Spin #17
•  No DISC today!
•  Spin #16
•  Spin #2
•  Spin #13
•  Summer Spin #11
•  aboc Junk Ride
•  Spin #3
•  Spin #20
•  Summer Sprint Series Practice day
•  DISC #4 2010-2011
•  Spin #8
•  Regular DISC session
•  Summer Spin #6
•  Summer Spin #1
•  Sunday at BBN 4
•  Spin #2
•  Spin #18
•  Spin #6
•  Spin #12
•  DISC #3 2010-2011
•  Spin #5
•  Power
•  Saturday Morning Ride
•  Spin #26
•  Spin #5
•  Spin #23
•  Spin #18
•  Strength capacity
•  Spin #6
•  Spin #1
•  Spin #25
•  Spin #22
•  Spin #21
•  Spin #20
•  End of spin 2008 BBQ
•  Spin #7
•  Spin #24
•  Spin #15
•  SSS practice day
•  Spin #10
•  Spin #4
•  Sprint!
•  seated strength
•  Summer Spin #3
•  Saturday Morning Ride
•  Spin #1
•  Spin #2
•  Spin #3
•  Spin #4
•  Spin #5
•  Spin #6
•  Spin #7
•  Spin #8
•  Spin #9
•  Spin #10
•  Spin #11
•  Spin #12
•  Spin #13
•  Spin #14
•  Spin #15
•  Spin #16
•  Spin #17
•  Spin #18
•  Spin #19
•  Spin #20
•  Spin #21
•  Spin #22
•  Spin #23
•  Spin #24
•  Spin #25
•  Spin #26
•  Spin #27
•  Spin #2
•  Spin #1
•  Spin #2
•  Spin #3
•  Spin #4
•  Spin #5
•  Spin #6
•  Spin #7
•  Spin #8
•  Spin #9
•  Spin #10
•  Spin #11
•  Spin #12
•  Spin #13
•  Spin #14
•  Spin #15
•  Spin #16
•  Spin #17
•  Spin #18
•  Spin #19
•  Spin #20
•  Spin #21
•  Spin #22
•  Spin #23
•  Spin #24
•  Spin #25
•  Spin #26
•  Spin #27
•  Saturday Ride V3
•  Spin #1
•  Spin #2
•  Spin #3
•  Spin #4
•  Spin #5
•  Spin #6
•  Spin #7
•  Spin #8
•  Spin #9
•  Spin #10
•  Spin #13
•  Spin #14
•  Spin #15
•  Spin #16
•  Spin #17
•  Spin #18
•  Spin #19
•  Spin #20
•  Spin #21
•  Spin #22
•  Spin #23
•  Spin #24
•  Spin #25
•  Spin #11
•  Spin #12
•  Spin #26
•  Tuesday ergo
•  Summer Spin #4
•  Power Capacity
•  Spin #13
•  Spin #11
•  Spin #21
•  Spin #22
•  No DISC on the 21st
•  Spin #11
•  Speed
•  Spin #19
•  Spin #2
•  Spin #3
•  Spin #4
•  Spin #5
•  Spin #6
•  Spin #7
•  Spin #8
•  Spin #9
•  Spin #10
•  Spin #12
•  Spin #13
•  Spin #14
•  Spin #15
•  Spin #16
•  Spin #17
•  Spin #18
•  Spin #19
•  Spin #20
•  Spin #21
•  Spin #22
•  Spin #23
•  Spin #24
•  Spin #25
•  Spin #11
•  Spin #26
•  Sunday at BBN 3
•  Summer Spin #8
•  Summer Spin #9
•  Spin #1
•  Strength Capacity 2
•  Sprint!
•  Spin #15
•  Spin #12
•  Summer Spin #7
•  Spin #4
•  Spin #1
•  Spin #2
•  Spin #3
•  Spin #4
•  Spin #5
•  Spin #6
•  Spin #7
•  Spin #8
•  Spin #9
•  Spin #10
•  Spin #11
•  Spin #12
•  Spin #13
•  Spin #14
•  Spin #15
•  Spin #16
•  Spin #17
•  Spin #18
•  Spin #19
•  Spin #20
•  Spin #21
•  Spin #22
•  Spin #23
•  Spin #24
•  Spin #25
•  Spin #26
•  Spin #27
•  Summer Spin #6
•  Spin #8
•  Spin #9
•  Friday night DISC #5
•  Spin #14
•  Spin #14
•  Summer Spin #7
•  What is DOMS?
•  Sonnberg Drive 'Hurt Hill' Loop
•  Sprint Drills
•  Why we don't use strength-endurance anymore
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