Group training, coaching and tours

Newsletter 14th August

read the full newsletter August 14th 2016

Training : Wednesday 17th and Friday 19th August at 5:45am.


As it’s getting lighter for the morning sessions, we will be starting to work on more bunch & race skills.

This week we started practicing sprinting & trying to get comfortable in the sprint position.

Eventually this position should become so comfortable it will become second nature.

Things to perfect when sprinting

1. The hand position should always be on the drops because you are lower thus more aerodynamic.   Just take a look at the pros in a bunch sprint – none of them will be on the hoods.
2. When you are on the drops, you can move your body position further over the front wheel that way you are taking the weight of your upper body away from your legs which equals more power. And if you are far enough forward your saddle won’t touch your inner legs.
3. Your head and neck position should be relaxed and in line with your back (not tilted back as this feels uncomfortable and will place strain on your neck). Try & look through the top of your sunglasses so that way you don’t need to tilt your head back to see where you are going.
4. Some times in the sprint you will need to shift into harder gears so get used to having your finger over the lever so you can shift if need be.
5. Practice this at slow speed firstly and gradually increase the pace. Also it’s important when sprinting that you must hold your line otherwise you could be disqualified or cause an accident.

Ciclismo : how to start training

Ciclismo is all about riding your bike.   If you are new to riding or want to improve your skills and fitness, that’s what Ciclismo is about.

We have group training with experienced coaches as well as personal one on one sessions if you really want to focus. We have various weekends away as well as an annual tour to Italia.

Contact us to find out more about how to improve your riding.

Ciclismo Newsletter Week beginning August 1st.

Training : Wednesday 3rd and Friday 5th August at 5:45am.

Training rides
A training ride should be just that – training and riding together safely.  It’s advisable on Sydney’s roads to present a uniform bunch by :

  • Clearly riding paired up
  • Not half wheeling each other
  • Not overlapping wheels
  • Riding at a consistent pace
  • Never being more than two abreast
  • Being predictable so the traffic can ascertain your speed
  • Keeping the back of the bunch tidy
  • Calling riders over to overtake safely

None of this is hard on paper but it is harder to do in practice than you might think.  It might mean some of the stronger riders riding well within themselves but doing a longer turn on the front.   Some of the weaker riders might have to do a short turn on the front or maybe no turn at all.
Bunch etiquette is there to keep us all safe on the road.   If you would like to ride at the back of a group you don’t know, remember to introduce yourself and ask if it’s OK that you sit on the back.  If you come through and do a turn with the group, also ask if it’s OK that you come and do a turn.  Most groups will be happy to have someone else to do some work – however if they would prefer you just stay at the back you have to respect their wishes.
Always try to overtake on the right as per the traffic rules.  If, for some reason, you really have to overtake on the inside, call it loudly and clearly.
Communicate the obstacles and the holes and be very clear in your calls of “Wait” and “Over” if you are calling the group into the overtaking lane.
Try to keep the pace at the front of the group consistent and smooth – that is don’t surge and also don’t slow down.  If your pace is slowing too much, it’s time to roll.
We ride in a city where the traffic is particularly unforgiving and we all need to take extra care because of that.

Ciclismo Newsletter Week beginning June 20th

Yes training will be on this Wednesday June 22nd and Friday June 24th  2016 @ 5.45am sharp !

Hi all,
Now that we are back its time to think about the next tour & that is Bright in November on the Saturday 26th through to the Wednesday 30th. Please let me know if you would like to attend as I am booking accommodation & need to know numbers asap. As this was a well attended tour last year be quick !

Keeping warm
The one thing riders underestimate in winter is the wind chill factor.  If you check the chart below you will see the difference between air temperature & equivalent chill temperature at certain speeds.

Even though we are lucky here in Sydney as it never really gets too frigid, it does get cold enough to need some good winter weight clothing.  A good rule of thumb when preparing for a cold weather ride is to start off just a little cold, because after about 10 minutes of pedaling, you’ll warm up quite nicely. If you overdress, overheating can be uncomfortable, so you may have to experiment a little before you get it right.

First, consider the rule of layering. This is a technique of wearing varying weights of clothing designed to wick, trap, hold and block. The overall purpose of layering is to trap insulating air between layers of clothing and subsequently hold heat in. Wear a lightweight, high-performance, wicking fabric next to the skin. Several manufacturers produce excellent high-quality, high-performance fabrics that are designed for cyclists. This type of garment will wick moisture away from the skin, keeping your skin and clothing dry to avoid heat loss through evaporation.

Next, wear something with thermal capabilities  that retains warmth while allowing a slow “breathing” process of the fabric. The outer garment will serve two purposes: Hold warmth in, while blocking the cold air and wind. The outer garment should serve as thermal barrier as well as a wind block, since cycling through cold air increases the wind chill factor. Fabrics like nylon serve this purpose well. Natural fabrics like wool and cotton get wet and stay wet, so don’t wear your cotton T-shirt next to your skin thinking it will act as the primary wicking garment.

Also, if you’re riding without a windbreaker and find that you need one, insert sections of a newspaper inside your cycling jersey. Insert it in the front to block on-coming cold air, and in the back to conserve core body heat and act as an insulator. You’ll see amateurs and pros alike using this technique on long, cold descents.

About 30 percent of the body’s heat is lost through the head. A tremendous supply of blood circulates through this area, so if you keep your head warm, your body will stay warm. Depending on the severity of the cold, differing levels of head gear can be used. Ear bands or ear warmers are a good beginning. A scull cap of synthetic fabric is a good lightweight remedy.

Tour de Suisse

Jon Izaguirre (Movistar) scorched around the sinuous Davos circuit to claim victory on the penultimate stage of the Tour de Suisse, while Miguel Angel Lopez (Astana) moved into the yellow jersey of race leader after placing second.

Overnight leader Warren Barguil (Giant-Alpecin) struggled to find his rhythm on the course and lost almost a minute over the 16.8 kilometres, dropping to fourth overall, though he remains resolutely in contention for final overall victory.  Indeed, the margins remain tight atop the leaderboard ahead of Sunday’s concluding mountain stage, which starts and finishes in Davos, with just 18 seconds separating the top four overall. Andrew Talansky (Cannondale) lies in second place, just 8 seconds behind Lopez, while Izaguirre is third at 16 seconds and Barguil just a further two seconds back in fourth.

Izaguirre was Saturday’s stand-out performer as he produced a remarkable display in Davos to clock the quickest time, dashing long-time leader Fabian Cancellara’s hopes of a (second) valedictory stage win in his final Tour de Suisse appearance.  The Basque was 15 seconds down on Cancellara at the first intermediate time check after 6.3 kilometres, but he simply took flight on the principal climb, the drag to Clavadel. He reached the summit ten seconds ahead of Cancellara, for a turnaround of some 25 seconds in the space of 6 kilometres.

After touching speeds of 110kph on the fast drop to the finish, Izaguirre more than held his own on the run-in, almost doubling his advantage to hit the line some 19 seconds up on Cancellara to claim the stage win.

“I’m really very happy because it was difficult. I had some problems with my chain but not a very big problem,” Izaguirre said. “This morning, I saw the circuit and I really liked it. I tried to make the difference in the climb. I tried to win and I’m very happy.”
No sooner had Izaguirre settled into the hot seat than a fresh challenger emerged in the shape of Lopez, who crested the summit of the climb just 9 seconds down. Although the Colombian youngster conceded more time to Izaguirre on the drop to the finish, he did enough to take second on the stage, 18 seconds down.

Nicknamed Superman, the 22-year-old Lopez already shone as a neo-professional when he placed 7th overall at last year’s Tour de Suisse, and to that end, it was rather surprising that the host broadcaster chose not to assign a cameraman to follow his effort. No matter, all eyes will be his yellow jersey tomorrow, as Lopez seeks to become the first Colombian winner of the Tour de Suisse.

Cycling News

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