Group training, coaching and tours

Category: Uncategorized

Ciclismo newsletter

Sock doping on the Passo Gavia

Sock doping on the Passo Gavia

Italia 2017
Take a look at the footage from Nick’s Gopro – descending the Gavia and Stelvio.   A beautiful day for it. 

8 Lessons for cyclists from other sports
1. Improve your physical conditioning – holding a position for hours and hours on the bike means that some muscles get incredibly tight and others can become prone to overuse injuries.  Physical conditioning is fundamental in sports like running, martial arts and ballet; as cyclists we could learn a lot from watching how these athletes prepare each muscle group to better their trainig and performances and stay injury free.
2. Consider reverse periodisation – If you already have a high level of fitness, instead of spending all winter doing long, slow rides, keep doing shorter, faster sessions, focusing on speed and power.  Later, as the race season beckons, up your distances.
3. Do more intervals – runners tend to do sessions with more intervals, and often with shorter recoveries, than is favoured in cycling. If you’re feeling physically capable of it, add one or two extra intervals to your session; it could help take your fitness to the next level.
4. Practise race craft – There are always certain skills we can get better at as cyclists, whether on the road, track or trail.  Put aside a few minutes on each ride to practise at least one of these.
5. Find your song – a short repetitive song that you can sing in your head and adapt to reflect a mantra can be a great way to distract yourself from the pain during intense sessions.  Keep a positive message circulating inside your head.
6. Learn a relaxation technique – Racing can be anxiety inducing.  Using simple relaxation techniques can turn nervous energy into valuable extra focus.
7. Use active recovery – Keep moving when you are recovering from a hard training sessions.  in many sports, walking swimming or a gentle spin are believed to offer better recovery than staying still.
8. Get researching – bike companies continually do research to make their kit faster and more aerodynamic.  Keep up to date with developments to stay abreast of who’s offering the most bang for your buck. and look out for the research coming from the sports science universities to keep track of the latest discoveries not only in cycling but in other sports too with a view to bringing new elements into your own racing or training.

Cycling weekly

Happy New Year


Kiama ride
We had a great 75km ride from Kiama to Robertson via Macquarie Pass.


The 3 amigos (see here in the photo) decided to do Jamberoo just for the fun of it and we all met at the top at the Pie Shop. It was a very hot day with not a breath of wind – which was good as it meant we got back to lunch faster but bad as it was a bit stifling.
Well done to all the conquered Macquarie Pass. And commiserations to those that tested their carbon wheels on the Jamberoo descent and found them to be lacking. All in all a good day out was had.

New Year’s Resolutions
1) Make your racing debut – If you have never pinned a race number on, you are missing out on one of the biggest thrills in cycling. There are many different types of racing from cyclocross to time trials and if you are feeling very fit you might want to try a criterium race or a longer road race.
2) Become a safer and more successful rider – If you are fairly new to cycling you might be unaware of many of the skills, techniques and etiquette that will make you a safer and more successful rider. Even if you are an experienced rider, it doesn’t hurt to refresh your memory.
3) Start structured training – you can follow your own training plan for your racing schedule and also remember to train with some groups to keep your technique and handling skills up plus it’s a lot more fun riding in a group.
4) Shed a few kilos – If the scales had a bit of a shock for you on New Year’s day, don’t panic. It is normal for even professional riders to gain a kilo or two over the off season and during festivities. You don’t want to crash diet excess weight off though so, depending on how much you want to lose, bearing in mind that sustainable genuine weight loss is about 0.5 kg per week.
5) Hit the gym – Do you include strength work in your training regime? If not, make it a priority for 2017. As well as the potential performance gains for your riding, there are a number of health benefits, especially for forty-year-old plus riders. It boosts low bone density, which can be an issue for cyclists, raises testosterone levels, improves joint health and can help off-set the loss of muscle mass through ageing.
6) Prioritise recovery – One of the biggest differences between enthusiastic amateurs and pro riders isn’t necessarily the amount of time spent on the bike but the amount and quality of recovery. If you are skimping on recovery time to cram your training in, you need to re-evaluate your regime. You should be taking every step you can to maximise your recovery and including both flexibility work and foam rolling in your regular routine.
7) Improve your diet off the bike – Although nutrition on the bike is crucial to cycling success, unless you’re eating healthily off it you’ll be compromising both performance and recovery. Make it your resolution to try to eat healthy food.
8) Check your bike fit – Many aches and pains on the bike can be attributed to an incorrect bike fit. Saddle soreness, numb hands, sore feet and a number of other issues can all often be sorted with a simple positional tweak.
9) Plan your 2017 events – If you haven’t already planned your event diary for 2017, make it a priority to sit down and plan it out over the next couple of weeks. With your target events set in stone, you will have definite goals to aim for which will give you a real motivational boost.
10) Join the Cycling Federation and your local cycling club – Whatever licence type you have it will give you much needed public liability insurance plus the ability to race at UCI sanctioned events if you take out the racing licence.

Adapted from British Cycling

Remember to keep hydrating after a long, hot ride as you can continue to be dehydrated even after you stop riding. And also remember to replace the electrolytes that you may have lost through sweating.

2017 Italia Giro tour
We are taking bookings for the 100th Giro and have a very exciting tour planned. Send us an email for more information and updates.
The Giro have announced their route for 2017 and what a Giro it is shaping up to be. Ciclismo is proud to announce that we will be running a tour to go and see the 100th Giro – Amore Infinito !
The race is starting and finishing in some of our favourite spots and going up some of our favourite climbs – Stelvio, Motirolo, Passo Pordoi. Gardena and Aprica just to name a few.

We have already secured some good accommodation to see the queen stages in the Alps and the Dolomiti and this year we are thinking of visiting the patron saint of cyclists at the top of the famous Madonna di Ghisallo climb on the beautiful Como and Lecco lakes. And finishing up in the magical wine country of Toscana.

Ciclismo tour dates :
Pick up at Milan Malpensa on Sat 20th May
Drop off at Rome Fiumicino Fri 2nd June
• 14 nights accommodation
• All breakfasts and dinners
• Airport pickups and drop offs
• Viewing of 3/4 stages of the 100th Giro
• Legendary mountain passes
• Beautiful Toscana
• Guided rides most days
Limited spots available so contact us now if you are interested. Full pricing to be released early 2017.


Beginners’ Guide to the Australian racing season

The 2017 international Australian racing season gets underway early on January 1 with six events taking place in the first five weeks of the year. With a mix of criteriums, stage races, one-day races and national championships, the Australian ‘summer of cycling’ attracts the top names of the peloton, both men and women, and brings some warmth into the late-night and early-morning lounge rooms of the European and American audiences hungry for road racing.
For the first time, there will be two WorldTour events taking place in Australia following confirmation the Cadel Evans Great Ocean Road Race will join the top-tier of the sport.
Mitchelton Bay Cycling Classic – January 1-3
The Mitchelton Bay Cycling Classic, better known as the ‘bay crits’ is down from four to three days in 2017 but the Geelong-based criterium series still remains the first race of the new season. The ‘bay crits’ have opened the cycling season in Australia since 1989 when Swiss rider Peter Steiger won the overall who remains the only foreign male winner. Since then, the fastest male sprinters of Australia have lit up the four different criteriums with Caleb Ewan currently reigning supreme with three overall wins in the last four years.
The ‘bay crits’ have regularly placed host to the emergence of new young talents since its early beginnings. However, it’s not just young talent who have animated the races with Phil Anderson choosing the ‘bay crits’ as his only Australian race as a professional, taking a win at Ocean Grove ahead of Scott McGory in the mid-1990’s.
A women’s race was added to the calendar in 1994 with Kathy Watt winning the overall before Anna Wilson stamped her dominance on the event. In the 2010s, Giorgia Bronzini, Chloe Hosking and Gracie Elvin have all enjoyed wins while Melissa Hoskins and Rochelle Gilmore have taken out the overall on two occasions each.
The 2017 ‘bay crits’s starts with the Richie Blvd criterium on Sunday afternoon with the Portarlington criterium taking place on Monday, before concluding Tuesday with the Williamstown criterium.

Cycling Australia Road National Championships – January 4-8
Having warmed up at the ‘bay crits’, the racing gets serious in the old gold town of Ballarat where there are green and gold jerseys on offer in the criterium, time trial and road races. The championships get underway with the fan friendly Wednesday evening criteriums up and down the main street, Sturt St, where the sprinters can strut their stuff.
Thursday’s time trials take place on the undulating Buninyong course, just 10km from Ballarat, with the elite men’s race likely to be the most intriguing of the events with BMC duo Rohan Dennis and Miles Scotson leading the start list. Friday allows the riders’ a day off before racing commences with the U23 road race on Saturday, along with the grand fondo championships, at the hilly Buninyong road course.

Santos Women’s Tour – January 14-17
It’s not just the men’s season which kicks off down under with the Santos Women’s Tour enjoying its place as the first UCI stage race of the season for the women’s peloton. The four-day race features two road stages and two criteriums with the women’s peloton enjoying its time in the spotlight before the Tour Down Under gets underway. The stage 4 Victoria Park Criterium brings the race to a close with the spectator friendly course built for fast and ferocious racing.
Ten international teams have been confirmed for the race and will be joined by five Australian teams, including the team of 2016 winner Katrin Garfoot, Orica-Scott.

Tour Down Under – January 15-23
The 19th edition of the Tour Down Under will feature current World and European champion, and number one ranked rider in the world, Peter Sagan. The 26-year-old will be making his debut with Bora–Hansgrohe and is sure to bring the crowds to Adelaide for the first WorldTour race of the season. Before the WorldTour racing gets underway from January 18, the riders will enjoy the fast paced People’s Choice Classic evening criterium for an opportunity to get the last of the long haul down under out of their legs and tune up for Tuesday’s stage 1.

Cadel Evans Great Ocean Road Race – January 26, 28-29
Debuting on the calendar as an UCI 1.1 race in 2015, the Cadel Evans Great Ocean Road Race was upgraded to 1.HC for year two, and in its third year reaches the highest possible ranking of WorldTour. However, as a new WorldTour race not all 18 teams are required to take part in the race and instead 13 of the top-tier teams will contest the race. Also new for 2017 is an Australia Day criterium race in Melbourne’s Albert Park on the Thursday with the team presentation scheduled for the Friday in Geelong.
The women’s race retains its UCI status in 2017 and receives the boost of live free-to-air broadcast on Channel Seven. It also has secured 10 international teams which will be complemented by a number of Australian and New Zealand squads.
Despite its new WorldTour status, the parcours is unchanged in 2017 for the elite men’s race with the finish line remaining on the Geelong foreshore.

Jayco Herald Sun Tour – February 1-5
With Chris Froome and Esteban Chaves confirmed for the Herald Sun Tour, the ‘summer of cycling’ is likely to finish on a high and keep the focus on racing down under before the peloton heads back to Europe via the middle east. Froome returns with his Team Sky squad in 2017 to defend his title and with Chaves making his racing in Australia, race director John Trevorrow recently told Cyclingnews that the course has been altered to suit their climbing capabilities.
The 2.1 stage race will again start with a prologue along Melbourne’s Yarra River in the Southbank precinct to attract the Thursday night crowds before

Cycling news


Training : Wednesday 28th and Friday 30th of September at 5:45am 

Goulburn Time Trial

Great result for Ciclismo riders at the Goulburn ITT on Saturday.  It was a challenging and hilly 21km with some great downhill sections.   The weather was perfect with very little wind and a pleasant temperature.  Sue won her age group as did I (and best of all I beat my nemesis and that always feels good !)  It’s a great race and I can highly recommend it for next year as it’s a great hit out.
Randwick Botany riders will know Dave Jackson who also won his age group and continues his great form with a sensational time of 31:53.88.


2016 Dan Fondo – Sunday October 2nd

It’s that time of year again – and the annual Form Finder is upon us.  We need to know numbers so that we can prepare our support team.   For the first time in the history of this historic ride, we are going to have a professional support car (as additional back up for our Professional Soigneur Stew Lawler – Soigneur to the Stars).  Therefore, also for the first time ever, we are going to charge the usual Ciclismo session of $10.    Our professional support car will also be taking photographs as well as supplying ProTour mechanical support.

Could we get an RSVP for all those thinking of coming – and we will send out full details later in the week.  This is a challenging 175km ride and although most of us have not done nearly enough preparation, it’s probably not a good idea to attempt this ride if your maximum distance so far has been around 60km.  It will be at a steady touring pace, but there will not be enough room in the car to take all of us.   So by all means challenge yourselves but be realistic about your chances.   

Combining full time work with training Top Tips

Here are some good tips for combining full time work with full effort training :

  • Reduce training volume by targeting shorter events such as time trialling or criteriums and even cyclocross or cross country MTB
  • Be prepared to rise early to put in the hours
  • Interval training is a great training method when you have limited time
  • If you have a physically demanding job look closely at a recovery strategy
  • Consider using your commute as a means of training
  • Train smart, maximise the benefit of every session and avoid junk miles

Adapted from Cycling Weekly

Newsletter 28th August

Read the full newsletter here

Mental toughness
When Chris Froome crashed on Mont Ventoux on stage 12 of this year’s Tour and immediately switched from churning out 6w/kg on the bike to running as fast as his legs would carry him, it proved more than just his physiological calibre.   Froome’s fitness is honed, his power to weight ratio optimised and his endurance phenomenal.   But to compete at the highest level, physical fitness isn’t enough.  To be a truly great cyclist like Froome, having a strong body is just half the challenge;  you must be mentally unbreakable too – when you get knocked down, you get back up and do whatever it takes to win.
So where does that mental toughness come from ? What allows a cyclist enduring long hours of training in every type of weather and terrain maintain the motivation, dedication and consistency to perform at their best ? And what can you learn from those who have that mental toughness to increase your own ?
Mental toughness can be subdivided into three distinctive elements.   The first element, familiar to anyone that competes, is robust, unwavering confidence; the belief that you can succeed in whatever you set your mind to do.   Research has found this confidence not only makes a competitor more comfortable and relaxed but also allows them to work harder in a race, persist longer in endurance events and be less likely to make tactical mistakes – all vital to being a great cyclist.
The second element is constancy; your willingness to set and follow training and competition goals, hold a resolute attitude and maintain a strong determination to meet the demands of your race.  Again, this is vital to becoming a great cyclist.
Finally you need a high level of control over both your life and your sporting performances to ensure you can cope with adversity.   You need the feeling that you can bring about your desired outcome in whatever you do.  Those without this level of control get injured more easily and find it harder to stay resilient following setbacks.
Cyclists with all three elements of high mental toughness are best able to use energy positively during challenging and demanding situations, and have a mental stress buffer helping them rebound or adapt after a setback.

Adapted from Cycling Weekly

Ciclismo Newsletter August 21st

When following a wheel & Soft pedalling

When following a wheel the instinctive reaction is to grab the brakes when you see the gap closing to mere inches. But that’s the wrong way. Braking should be the last resort in a paceline /bunch riding or anytime someone is close behind. It slows you too abruptly and might cause them to do what you’re trying to avoid — hit a rear wheel

This is the art of continuing to turn the crank but slowly enough so that you aren’t applying power.  You’re coasting but it doesn’t look like it.   This should reduce your speed just enough.  As soon as you drift back to your comfortable distance, begin reapplying pedal pressure to maintain the gap.

Soft pedalling makes you much smoother than alternately coasting and pedalling.  Suddenly stopping and starting is a sure way to annoy your riding partners too.  When everyone in a paceline is always turning their cranks, it’s a beautiul thing.

Two other non-braking tips :
Sit up. As you soft pedal, this helps you catch more air to reduce speed.
Move slightly left or right. This slows you more quickly by putting you slightly out of the slipstream, and it makes sure wheels won’t touch.  Do it smoothly and minimally for the safety of riders behind.  The flow back in line as you switch from soft pedalling to normal pedalling.

Ciclismo © 2016 Frontier Theme