SA State RR Recce (Video)

We spent yesterday looking at the SA state road race championship course down near Victor Harbour. The course starts at Parawa and is an undulating downhill run to Victor Harbour. Once at Victor Harbour the course makes a gentle U turn back along Iman Valley Road and then is a slow steady drag all the way to Torrens Vale Road with about 8 km to go. The turn off onto Torrens Vale Road is sharp and potentially dangerous given where it is. You approach it off a fast descent and only get visibility of it when you’re right on top of it. It’s currently covered in gravel which will hopefully be swept up before Sunday:

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The climb up to the finish line is the biggest climb on the course and will favour the pure climbers in the peleton – this is not a sprinters course!

The video shows the short climb out of Victor Harbour and the climb up to the finish line.

 

 

February Update

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Welcome to our look back at what everyone has been up to in February. It’s been a huge month for most of our athletes racing their major event.

We’ve also been busy creating a promotional polo shirt for athletes. If you would like one to help us promote our business please get in touch here, this is the design Polo Shirt PA

If you use the Zwift platform, we’ve been busy creating our workouts on Zwift, these can be used in conjunction with any of our training plans. Contact us if you want to find out more about our training plans and the Zwift platform.
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You may have wondered what happened to Sophie at Junior Track Nationals –  well she delivered and came away with Silver Individual Pursuit, Silver in the Team Pursuit and countless top five placings for other events so proud we could be part of her journey  – great work Sophie!
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Tracey Green Athlete Profile

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How long have you been riding for?
I started cycling as a teenager as a form of cross training to help with fitness
when I was competing in Fencing. Wanting to do more I was the only one
the family that was constantly active and the thought of me being let loose on a bike in Sydney scared the hell out of my parents. Over the years the bike would move from being a clothes horse back to forming part of my training for fencing. When I moved to Melbourne I met people that liked doing endurance rides so I regularly found myself doing 100km plus rides and it was here I started to learn how to ride in small groups. It wasn’t until I moved to Adelaide that my cycling went from being something that formed part of my training for fencing to focusing my energy into just cycling which was around 2009/ 10 when I hung up the fencing kit.

What do you race?
Only really racing for the last 14 months I had no idea what was right for me. I started off with Sportif team races, the Skinny Lattes series but more recently have enjoyed racing Criteriums, Cyclocross and shorter road races.

How many hours a week do you train on and off bike?
It always depends on what we are focusing on at the time but on average it will be 10/12 hours a week.

What was your toughest/memorable race?
My toughest race was my first criterium race with team Envirosport in Kadina as part of the Womens Focus series. The caliber of cyclists included SASI riders and world class elite athletes such as Carlee Taylor . Never realizing before starting how hard it would be, I just remember starting the race and soon into it someone from another team saw me struggling and yelled advise on how to handle the sharp corners on the course. At first I thought what the hell but was so grateful of the small amount of advice as I was completely out of my league. My first race of the series lasted a whole of 11 mins which looking back now was the turning point in my racing. This was the rocket that I needed to help me separate my self from one level to the next.

What are your big goals for 2016
This year’s focus is different to last years as I have learnt so much about my own capabilities on the bike through my training. After finishing the Women’s Focus series in January we sat down as a team and evaluated the things I love doing and wanted to improve on. Coming up with this year hit list to focus on shorter distance races such as Criteriums, Short Road races, Cyclocross national series and for the first time Track.

Do you enjoy being coached and the benefits you’ve seen?
I love being coached, when I first started I had a very specific goal of getting ready for the Tour of New Zealand which was a 7-day event. In a very short time I learnt so much about me as a cyclist, training techniques and nutrition. I had hit an absolute high leading into the event, I was the fittest I had been in years and felt great. When I finished the challenge I took a break and learnt the hard way that all your good work can be lost so quickly. Having trained for years with Fencing I always knew there are highs and lows of any sport. What I found so important and one of Pedal Actions best attribute was that stability of someone to turn to and talk to about your training and how you were feeling.

It took me time to understand my own abilities on the bike and the things I liked most which can sometimes be hard to do when you are so focused on the results of your program. This is where the benefits of having a coach that is involved with you program, offering support, keeping you focused on the goals you have set and being able to lean on them for support and guidance. I am now heading into my second year of being coached and love the structure that the program gives, I have enjoyed the constant improvement in my fitness. The only reason I wouldn’t be on a program is if I had quit cycling and that isn’t happening anytime soon.

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Results Re-cap

Tuesday 2nd Feburary
Norwood Club Criterium

Tracey Green 1st Female – D Grade and in top 10
Tracy J 2nd Female – E grade

Sunday 7th Feburary
SDVLCC Club Criterium Championships

Uwe 1st   –   Masters 5
Georg 2nd – Masters 5
Matt C 4th – Masters 3
Port Adelaide Cycling Club Cycle Closet sponsored ITT
Staci managed a huge PR by a huge 3 minutes

Sunday 14th February
SAMCA State Crit Champs
Jarrod Gold – Masters 1
Uwe Silver – Masters 5
Georg 4th – Masters 5

Sunday 21st February
SDVLCC Eblen Subaru Rd 1
Phil A grade – 1st in the series
Graham A grade  – 2nd in the series
Georg B grade – 3rd in the series

27th & 28th Feburary
AHVLCC Tour of Goowla
Phil & Graham’s Team Division two overall team win
Phil placed 6th
Graham 9th
Dave D’s Team Division three overall team win
Dave individual general classification win
Jarrod A grade – 3rd
Hayley T’s Team division three 4th

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January Update

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We are well into 2016 and athletes are well into their training plans, aiming for their immediate goals and training hard with target races and events coming around very soon.

Shared this post earlier this month from the Office of Sport and Recreation and think it is very true..
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Athletes come and go all the time and whilst we are thankful for our core athletes we appreciate that sometimes life changes and for one of our juniors, it was time for her to step up to Junior State Development squad ready for her to compete at Nationals track championships in February – Good Luck Sophie
(Pictured 3rd here)
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Georg Thierry Athlete Profile

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This months athlete profile who has been very successful under our coaching guidance for approximately 12 months 

1. How long have you been riding for? What do you race?
I first started racing triathlons in the mid 90’s after a long rowing career. This progressed onto road racing a couple of years later. The racing scene in Zimbabwe wasn’t anything like here, we had about 30 active members, but there was still the yearly ‘fun’ ride attracting 200+ casual riders. There was the summer racing season with 10-15 races, then nothing for the rest of the year. My 1st racer was an ex shop team steel (Reynolds 531) 10 speed which served me well for 6 years. Been though a few bikes since then, till the current all singing all dancing carbon offering. I’ve only ever raced road, too scared to dodge all the trees and rocks in the bush! I’d consider myself an a good all-rounder with a leaning towards a sprinter. As such, I enjoy crits and road races, but TT is not my thing!

2. How many hours a week do you train on and off bike?
The current plan sees me doing 10-12 hours a week on the bike and 1-2hrs doing workouts off-bike – although these are a bit sporadic in summer!. I do the odd session on the rowing ergo trainer, as I find this gives me a good full-body workout and is a welcome break from the bike.

3. What was your toughest/memorable race?
Prior to coming over here, the highlight of the racing year was the Cape Argus cycle race in Cape Town. This is a massive event attacting 35000 riders. In 1999, my last attempt, I was entered into the B group (there are groups all the way to Z!). Just outside the city there’s the first climb and the group was split. The chase and subsequent regroup down the far side and along the motorway was one of the hardest I’ve ever experienced. The overall pace was high – 37.5kph for 105k, and I was toast at the end. I finished 505th overall.

4. What are your big goals for 2016?
Undoubtedly, the UCI World Tour in WA this year is the major objective. Training through winter is going to be challenging, but we made it last year for Lorne, the qualifier, so we know what to expect. It’s a 140k race against some of the worlds best masters riders, so will be new ground for both riders and coach. On the local scene, there’s Tour of Goolwa coming up soon, a demanding 2 day 4 stage event. When there’s a long term goal to aim for, some of the club racing has to be sacrificed as it does not always fall into the plan so one has to be a bit picky on which events to go for.

5. Do you enjoy being coached and the benefits you’ve seen?
Coaching has brought structure to my training. Prior to joining Pedal Action, I would follow a loose plan. I had a rough idea what was needed, as I had some excellent mentoring from an olympic cyclist back in Zimbabwe, but it was difficult to stick to any proper pattern. I would find myself self-assessing my fitness depending on how I felt at the time and this would result in rather inconsistent patterns of training. It was difficult to know when I was really fatigued, or just having an off day. Pedal Action has brought an important factor onto the scene, power data. This enables training to be customised to my actual abilities with more precision. Importantly, the training load can now be carefully planned to avoid overtraining. The first evidence of this was last years Wolf Harder race. I had failed miserably to even finish this demanding race 3 time previously. I asked Pedal Action to put me on a 6 week plan as a trial. The result.. 1st place (oh, and a KOM on the last uphill sprint section at Macclesfield)! Since then I’ve progressed from the occasional C grade win to a strong contender in B grade. Training is never easy, but the rewards are well worth the effort.

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Results Re-cap

Sunday 3rd January SDVLCC HCP
January’s first local race saw a return to road racing for coach Michelle finishing in 5th in Div 2.
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Tuesday 5th January Norwood CC Criterium
Tracey G 1st E grade
Tracy J 2nd E grade
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Saturday 9th January
Hayley rode the Gran Fondo Ballaret Gran Fondo claiming the female KOM

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Sunday 10th January
SDVLCC Two stage Race
Graham 1st – A grade
Uwe 2nd – A grade
Michelle Equal 3rd – G grade

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Sunday 17th Janurary
SDVLCC Club GSR
Phil 1st – A grade
Graham 2nd – A grade
Georg 1st – B grade

Sunday 24th January
SDVLCC CLub GSR
Uwe 3rd – B grade
Dave D 5th –  B grade

Sunday 31st January
SDVLCC Ron Williams KOM Race
Graham 4th – A grade
Dave D 5th – B grade
Michelle 3rd – F grade & KOM
Tanya 4th – F grade

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