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December Update

December Whilst this update is for December we’re wishing you all a very Happy New Year and welcome to 2016.
Exciting news for Tracey G and Hayley on signing with USG Professional Womens cycling team for 2016 taking it up another notch after the team crit series finishes. Hayley has been riding strong and the Boxing Day Crits at Gelnelg were no exception and was on her way to win and in the last corner had a little crash. Thankfully healing well and back racing this coming weekend
Tracey G was moved up into A grade for the last round of CX and finished strong in 7th out of 10 and Tracy J is improving all the time also.

After an athlete suggestion each month we will have a feature rider and this month is Graham King who has been a guinea pig of ours over the past two years testing workouts and reaping the rewards.

Graham King Athlete Profile

12494406_10153455985643892_1820102338_o 1. How long have you been riding for? What do you race?
I started racing back in 1986 in the UK. I started road racing but soon turned my attention to time trialling. I would race 10 miles and 25 miles. I raced on and off for about 10 years. I didn’t have any proper training plan or coach, just got out on the bike with some mates and had some fun.
When I moved to Australia in 2006 the intention was always to get back on the bike. It took a chance meeting with a neighbor to get me back on the bike. On 29th Jan 2012 I got back on my old racing bike. I was 30kgs heavier and very unfit.  I went along to a local group ride and met Michelle for the first time and enjoyed riding again in a group.
Almost a year since getting back on the bike I had my first race, a Southern Vets Hcp. I was given a pretty good Hcp for my first race and ended up winning it. That year I raced as much as I could and finished the season on a high by winning the Southern Vets Consistency award.
In 2014 I started to be coached by Michelle and Phil. I had a bit of a blip that year with a crash at Minlaton which put me out of action for a couple of months but with their coaching I soon found my form again and started to get good placings.
In 2015 my main aims were Club & State TTs as well as riding Amys Gran Fondo at Lorne with the aim of qualifying for this years World Champs in Perth, which with their help I did. I mainly do Road Racing and am a member of the Southern Districts Veteran & Ladies CC as well as a member of the Everything Bikes CC Team. I also race Time Trials and am currently doing the SDVLCC Summer Time Trials on a Wednesday evening.

2. How many hours a week do you train on and off bike?
Whatever the coach gives me! According to strava I average 12hrs a week on the bike. I also do core & strengthening work off the bike which can be anywhere from 30 mins to 2hrs a week

3. What was your toughest/memorable race?
Difficult question as I’ve had a few this year. The Club & State TTs were hard work but the results were good with a 2nd in my age category in both. I was also 3rd & 4th fastest overall in the event. Lorne was a good ride & result too, finishing 21st in my age category out of over 400 was very pleasing.

I think the best this year has to be Milang. I attacked, which is something I don’t tend to do that often, to join another rider. I rode past him expecting him to jump on my wheel. After 30secs to a minute I looked back to see if he was there and he hadn’t come with me nor had the bunch started to chase. I then saw the gap get larger. I looked down at my Garmin and realised I still had another 30+kms to go in the 80km race. I was out on my own for 50 mins and didn’t think I would last. I gave it my all and ended up winning with a gap of around 15 seconds. I had a bunch of 15 chasing so to stay away on my own for that long has to be the most pleasing, toughest & memorable race for 2015.

4. What are your big goals for 2016
Tour of Goolwa – Will be riding in the Team event for EBCC, hoping to put in a solid team performance and will hope to give my all in the TTT.
Club & State TTs – Want to put in a good performance in both Club & State TTs and hope to go one batter than last year.
UCIWT Perth – After putting so much work into the qualification event at Lorne I want to put in a solid performance at the World Champs in Perth.

5. Do you enjoy being coached and the benefits you’ve seen?
It has been great being coached. I think most of us know the basics of what we should be doing but having a coach to streamline workout for the individual and the type of races and racing they need is great. Being able to train for a particular road race and getting to your peak and then switching to Time Trial training to peak for that is where you really reap the benefits and hopefully rewards of having a coach.
Although we still have to do the hard work having the structure and expertise of the coach is what really makes the difference.

Results Re-cap

December 6th Infuga Retreat GSR
Tanya 2nd  F grade
Dave D 1st C grade
Graham 3rd A grade
Phil 1st A grade

December 13th Ron Williams KOM GSR
Tanya 2nd F grade 3rd KOM
Dave 1st C grade 2nd KOM
Georg 1st B grade
Graham 3rd A grade
Jarrod 2nd A grade

December 20th Club Presentation HCP
Tanya 9th overall
Matt claimed fastest time
Graham consistency award in 5th for the year