First Look: OneUp Components 1x10 RAD Derailleur Cage | Vital MTB

First Look: OneUp Components 1x10 RAD Derailleur Cage | Vital MTB

DMTEX Méribel 2014

Strength Training fr Cyclists

There is no doubt that cyclists can benefit from including gym based strength training to there program. When designing the appropriate strength training program for cyclists there are a few key factors to consider.

•  Strength requirements of the sport/discipline.
• Postural and Biomechanical Health of the individual.
• Overview of the competitive season and where they are currently positioned. 

When considering the strength requirements of the sport you need to look at the duration, intensities and movements performed of the given discipline the athlete is competing in. Shorter events demand more power and speed with longer events having a bigger focus on endurance. Bear in mind that all three will need to be addressed in varying degrees to optimize your performance.  
Functional strength training has been shown to give athletes the most ‘useable’ strength for their chosen sport. The following exercises are considered to be the best ‘Functional Exercises for Cyclists 

• Squats – Front & Back
• Lunges
• Deadlifts
• Power Cleans
• Step Ups
• Stiff Legged Deadlifts 

When performed correctly all these exercises require significant integration of major muscle groups across multiple joints – all with good core strength and control.  These are the key requirements to meet when looking to translate strength improvements into athletic performance. 

 

Qualifying an athlete for advanced lifts e.g. Power Cleans, Squats and Deadlifts is very important when finding the appropriate starting point of training intensity. Before beginning advanced lifts people need to have good joint mobility and control through all the major musculoskeletal junctions i.e. Ankles, Knees, Hips, Lumbar/Pelvic, 


Thoracic and the Shoulder Girdle. Any shortcomings in these areas will likely increase the chance of developing faulty movement patterns along with the likelihood of injuring yourself.  A good sport’s orientated Physiotherapist or Coach who understands functional anatomy, biomechanics and strength training should be able to assess your bodies current state of postural and functional movement capacity and suggest the appropriate starting points. 
The frequency and volume of strength training sessions will be determined by where you are in your competitive calendar year. The following table gives a basic overview of areas to focus on at various stages of the year. Remember if your volume on the bike is high, keep your gym sessions short and sharp, 20 – 30 minutes is all that is needed during a high volume training phase. 


The focus of your strength training program will depend on the individual athlete and the discipline they are competing in. The following table provides an overview of how to train the different types of strength. Whilst endurance athletes do not require large amounts of maximal strength, small doses in the off season/preseason will lay a good foundation for developing power in season e.g. Plyometric training should be preceded with a 4 week cycle of strength training to prepare the musculoskeletal system for the high forces generated in plyometric/power type training.

With these basic principles we have covered above and mixing with a Cycle Trainer and Training App, you should now be able to sit down with your trainer and plan the appropriate workouts to maximize your on bike performance.  

Merida Dreams

Controlling nerves on race day

Controlling nerves on race day – Where your mind goes, everything follows.

At the start of a race your heart is pounding, the feel of nervous energy surrounds you and finally all those hours of training you have logged are being put to the test.  Athletes live for this rush of excitement and feeling of being fully alive; recognizing this feeling and channelling it into your performance can be the difference in your race.

 

The best way to turn your nerves into confidence it’s by firstly recognizing what physical and emotional aspects of you are nervous. On race day nerves can get the better of you and make you feel out of control. However, by recognizing what exactly these feelings are it will becomes easier to control them. A physical response to nervousness is normally a heavy heart beat. When you feel this heavy heart come on respond to it by thinking ‘this is the adrenaline in my body telling me I’m ready to race.’ An emotional response can be thinking “I’m so nervous, I don’t know what to do I’m going to come last.” A counter response to this could be “I’m ready to race, I have spent hours training for this, I’m going to give it everything. Let’s go!”


By creating a performance focus plan for racing you will be able to keep your focus where you want it and where it will work for you. If you focus on your strengths you will be strong. The more you can focus on why you’re capable and how you’re capable your confidence will grow. During your race relax your breathing and absolutely live in the moment. Think about the exact step in front of you; don’t let your mind slip into negative thoughts.  Visualize your success and success will follow.

Before your next race write down what negative thoughts may come into your head. Next to every negative thought write down a positive counter thought. You will ALWAYS do better with a positive mind frame than a negative one. Practice this during your training and even during your everyday life. By doing this you will continue to improve, grow, live, and excel in positive ways in your racing and life.



What I love about cycling and triathlon is at some point during our many hours of training we have visualised winning or having the perfect race. Sometimes that is enough, that is your moment…that is living

Merida Dreams

Merida Dreams

My Racing Calendar for 2015

So I have been busy this week with work handovers and finalising things for the xmas break and also working out what events I want to enter whether representing myself, Australian Defence Cycling Club (ADCC) or Jetblack.

My goal this year is to remain doing the XCM 1/2's and then near the end of the year attempt a full XCM to see where I am at and to either move into XCM or stay at halves for another yr or two. I need to also keep in mind this is my second year of cycling and MTBing and learning, and very much still green around the gills. Also this year I have moved into a new class and now ride in the Super Masters 50-59yrs class.

So the list below is to date, my race attendance calendar for 2015.

1. Husky 100 2014 Edition
2. Ginja Ninja 250 - 15 Feb
3. Capital Punishment - 7 Mar
4. James Williamson Enduro - 22 Mar
5. Wombat 100 - 12 Apr
6. Convict 100 - 2 May - Entered
7. Rock and Road Classic - 17 May
8. Port to Port Classic - 28-31 May - 2 Days Only
9. Careflight Woodford to Glenbrook Classic - 27 Jun
10. 3 Ring Circus - 26 Jul
11. Mogo Resurrection - 15/16 Aug
12. Back Yamma Bigfoot - 6 Sep
13. 15th Australian Master Games 3-10 Oct
14. ADCC National Champs - 11-19 Oct (1 wk of racing at Stromlo)
15. NSW Spring Cycle - 17 Oct - Maybe
16. MS Sydney to Gong - 2 Nov
17. CamelBak Highland Fling - 7/8 Nov
18. JetBlack 24hr - 28/29 Nov
19. KEEPIT Real 100 - 6 Dec

Phewww busy Year..Lets hope I can do them all. Strava will be smokin.

Husky 100 - CANCELLED

Well after 8+ days of Thunder Storms and heavy rain falls throughout the east coast, it has come down to an executive decision by the organisers to call it off and reschedule the Race some time in the new year of 2015. Lets hope it does not clash with other races I have entered for 2015.

Here is the announcement from the crew on the race as follows:

 Dear Participants,
 

Once again the Shoalhaven region, along with a substantial proportion of the East Coast of Australia, has been the subject of a severe weather event that has seen storms affecting the entire region.  In the 8 full days of December thus far, more than 1/6th of the average annual rainfall has fallen on the local region.

Unfortunately, from our perspective, this means that we have 'picked' four major weather events in the five year history of the Husky.  This year has proven to be the toughest for us, as the majority of the rainfall occurred at least one week prior to the event date, and given the event is in December, the chance of warm weather had left us with a glimmer of hope that the trails may dry quicker than they have in past years.

We have attempted to delay this decision for as long as possible so that we can give the course every chance to be ready, while also making the decision as early as possible so that we can give all participants ample notice as to whether it was going to proceed or not.

Following final inspections in conjunction with the local Mountain Bike Club (SCUM) and the Callala RSL Country Club, and given the forecasted increased chance of rain in the days leading up to the event date, all parties are convinced that it is in no ones interest to ride the trails this weekend.  There is still substantial amounts of water pooled over the trails all around the course.  The Callala RSL, with the Golf Course currently shut, has completely retracted their permit for us to host the event on their grounds.  Needless to say, this was the decisive factor in our decision.

We have never viewed the complete cancellation of an event as a valid option and, as in the past, we will postpone the event to a later date.  Unfortunately, with the current proximity to Christmas, we are unable to announce a new date until after the Christmas holiday period.

Thank you to all of our landowners and stakeholders who have been very supportive over the last few days.  Like us, they are keen to see people come to the Shoalhaven Region and enjoy the wonderful riding experience that it has to offer – under dry conditions.  The South Coast United Mountain Bikers have been working hard on their trails this year, and have been enthusiastically talked about how well the trails have been riding in the months leading up to the event.
 

 A few notes with regard to the rescheduling of events:

• Everyone with valid entries for this weekends event will have their entries transferred across to the new date, when announced.
• Those participants that had been requesting a refund AFTER our refund eligibility date of the 22nd of November, still have a valid entry.
• If you have purchased a jersey, we are happy to post the jerseys out early OR you may still pick them up at race registration on the new date.  If you want your jersey posted to you, please email us with the appropriate postal address.
•  As with all of our past postponements, we do not offer refunds.  Instead, we offer free transfers of your entry to another rider.  Obviously this option will not be applicable until we have announced the new date. 

What Now?

Chill out, relax and have a great Christmas.  We will send out another update on or before the 14th of January, once we have had a chance to organise a new date.  At this time we will advise you on how to transfer your entries to another rider IF you are unable to make the new date.

Apologies for the bad news, however we are sure that everyone understands that we cannot control the weather.  We look forward to seeing you in 2015.

The iAdventure crew.



Well there you have it, so now its just kick back and continue training and get ready for Xmas and thank god they called it when they did as to date the only thing I have lost is the accommodation. So on that note I wish you all a very Merry Xmas and a Happy New Year for 2015 and hope to see you at the Husky on its new date.








 

Merry Xmas 2014 from Sea Shepherd