Tips and Hints

How to boost VO2max — by Carl Brewer — last modified 2006-07-04 13:24

 

aboc C4P receipe — by Carl Brewer — last modified 2006-07-04 13:25

 

Guide to carbo loading — by Carl Brewer — last modified 2006-07-10 18:21

A modern approach to carbohydrate loading for cyclists

Guide to Hydration — by Carl Brewer — last modified 2006-11-23 08:31

Our recommendations for hydration before, during and after riding

Eating for cycling — by Carl Brewer — last modified 2006-07-10 18:18

An overview of eating strategies for endurance cyclists

Your first crit — by Carl Brewer — last modified 2006-07-10 18:18

A guide to riding your first criterium or road race

Getting started with coaching — by Carl Brewer — last modified 2006-07-10 18:17

An introduction to the things you need to think about if you're considering being coached

Glossary of terms — by Carl Brewer — last modified 2025-06-15 22:58

A list of the terms aboc uses to describe various training exercises, and explanations of the drills

Polar heartrate monitor transmitter settings — by Carl Brewer — last modified 2006-07-10 18:16

How to change the power output of your Polar S series speed or cadence sender

How to treat roadrash — by Carl Brewer — last modified 2007-11-18 22:39

A guide from the Canberra Cycling Club on how best to treat road rash

Guide to buying spin trainers — by Carl Brewer — last modified 2008-05-01 21:04

A discussion on the various types of spin trainers available, and why you may want one

Training in hot weather — by Carl Brewer — last modified 2006-11-23 17:27

A guide to managing the risks of riding in hot conditions

Weight training for cyclists — by Carl Brewer — last modified 2008-06-24 23:04

An overview of some weight training of use to endurance (road and track) cyclists

Tactical riding on a windswept course — by Carl Brewer — last modified 2006-07-11 11:38

How to use the wind to your advantage!

Warming up for races — by Carl Brewer — last modified 2008-09-01 23:35

The aboc guide to warming up for road races, criteriums, handicaps and so on

Track bike gear chart — by Carl Brewer — last modified 2013-06-23 07:53

A table listing gear inches against chainrings and sprockets for 700c road/track bikes

Bunch ride Safety — by Carl Brewer — last modified 2006-09-14 17:48

the aboc guide to safer bunch riding, when it's safe to ride in bunches, when is a bunch unsafe etc

Chris Sheppard on cheating by doping — by Carl Brewer — last modified 2006-07-10 18:20

 

Cycling Widow — by Carl Brewer — last modified 2006-07-20 02:42

Sarah Mithen's Cycling Widow story, published in Ride magazine

How to ride the Melbourne to Warrnambool road race — by Carl Brewer — last modified 2006-10-23 12:06

Carl's guide to riding and surviving the longest single stage UCI road race in the world

A modern approach to stretching — by Carl Brewer — last modified 2008-09-01 23:38

David Fleckenstein's Low load, long duration (LLPD) stretching method

Aki Sato on sprinting — by Carl Brewer — last modified 2007-02-08 14:33

a great short article on sprinting by Aki Sato

training with power — by Carl Brewer — last modified 2007-04-03 13:23

Andrew R Coggan's excellent article on training with power

Save the environment and yourself, ride a bike! — by Carl Brewer — last modified 2007-07-24 21:24

Catherine Deveny writes in the Melbourne Age a wonderful article about why we should ride, it's reproduced here

Riding the AUDAX Alpine Classic in hot weather — by Carl Brewer — last modified 2008-01-10 01:50

My experience when riding the 2006 AAC when it was stinking hot

How to ride a road handicap — by Carl Brewer — last modified 2008-06-03 19:58

Road handicaps are hard, here's how to ride them

Why we don't use strength-endurance anymore — by Dr Andy Coggan — last modified 2008-06-17 11:01

From an article by Dr Andy Coggan, reproduced with his permission, entitled "Strength endurance" training: a physiologist's view

Combination Training — by Carl Brewer — last modified 2008-08-25 03:38

Combining Strength and power with endurance training may not be ideal for sprinters - or explaining a little about the interferance effect that aerobic training has on anaerobic development.

What is cadence? — by Carl Brewer — last modified 2008-08-31 22:53

Heard about it but not sure what it means?

The aboc Spag Boll — by Carl Brewer — last modified 2012-05-21 19:40

the receipe for the aboc spagetti bolla

The aboc chocolate-chilli icecream — by Carl Brewer — last modified 2009-02-23 03:03

Orginally by James Tan at Mietta's

The benefits (or not!) of weight training — by Carl Brewer — last modified 2010-01-06 19:19

Does weight training help cyclists? The short answer is maybe, or yes, depending on how it's done and at what stage of a rider's development it's done and what sort of cyclist is training.

What is DOMS? — by Carl Brewer — last modified 2009-05-27 00:22

Many myths need dispelling

Saris PowerTap cadence sender switching — by Carl Brewer — last modified 2009-07-10 01:24

The PowerTap 2.4 speed and cadence sensor is switchable between speed and cadence

Sprint Drills — by Carl Brewer — last modified 2010-12-10 19:26

Velodrome drills for track sprinters

SprintDrillAnimations — by Carl Brewer — last modified 2010-06-24 10:28

 

Sprint Drill Details — by Carl Brewer — last modified 2010-06-26 19:02

detailed information about various sprint drills including images, power graphs and so on

10 second countdown — by Carl Brewer — last modified 2011-01-22 17:41

A WAV file, generated by a synthesizer, for the countdown for track sprint/pursuit gate starts, ie: a starting gate sample for track sprint, kilo and team sprint starts

PG calibration effort — by Carl Brewer — last modified 2011-02-15 01:14

A track sprint drill to calibrate your ergo and you for sprint drills We changed the name of this from HC (High Cadence) to PG (Power Gear) to make it clearer in our ergo programs in April 2011

HC calibration effort sample power meter data — by Carl Brewer — last modified 2011-01-22 22:10

 

the aboc parma — by Carl Brewer — last modified 2011-04-11 03:53

No flour! sort-of-paleo. Yum.

aboc cauliflour fried rice — by Carl Brewer — last modified 2012-05-19 07:53

Low carb, and YUM!

Track racing holder technique — by Carl Brewer — last modified 2013-12-20 17:44

How to hold and push riders on the track - for coaches, parents & handlers

Low carb downunder — by Carl Brewer — last modified 2014-01-02 18:14