Strong showing by Athletes in racing this weekend

Athletes were out in some great weather for racing this weekend.

Andrew had a great win in at his local club with a huge win in B grade (up a grade has been called)

Graham and Dave had some big hitters in Division 1 but managed to hang on with gap over the riders behind in 3rd and forth respectively.
In Division 2 Colin had a blinder of a race and took the win after a solid hard race with other athlete Greg.

(photo pictures Everything Bikes Team mate Patrick who got 4th in Div 2)

NEWS | Cycling Australia to introduce disc brakes effective immediately


25 Jul 2017 , by Cycling Australia
Cycling Australia is pleased to announce that riders will be able to use bikes with disc brakes at club, state and non-UCI national championship level road races across Australia*, effective immediately.

Cycling Australia CEO Nick Green OAM said that the new stance on disc brakes will encourage and allow more people to get involved in racing, particularly at the local club level.

“Cycling Australia is taking a leadership role in the global discussion around disc brakes and look forward to seeing a positive effect on the Australian cycling landscape with this announcement,” said Green.

Cycling Australia actively works at all levels to remove barriers for people getting into cycling, and we believe this is another valuable step towards getting more people to give racing a go.” he added.

Following a comprehensive review and consultation with a number of other national cycling federations, including particular discussions with USA Cycling which has allowed disc brakes in racing since 2015, and cycling manufacturers, and feedback from our member state and clubs, Cycling Australia found that there was a need to respond to the changing nature of our sport.

“With the continued uptake of road bikes with disc brakes by our members, it’s important that Cycling Australia keeps up with industry’s progress and support those at the grassroots of the sport to participate,” said Technical Commission Chair Peter Tomlinson.

“We’ve seen a successful implementation at USA Cycling and at a UCI WorldTour level and there have been no reports of additional hazards being posed to riders.” He added.

As always, rider safety is paramount in any decision and Cycling Australia will continue to monitor developments nationally and internationally in the coming months around disc brakes.

Events excluded from using disc brakes:

Elite Road National Championships
Para-cycling Road National Championships (hand cycles are already permitted under current UCI technical regulations.)
U23 Road National Championships
U19 Road National Championships
Subaru National Road Series events
*non-UCI national championship level races including Masters Road Nationals and Junior Road nationals.

Winters day in Adelaide and few athletes got a bit wet!

Athletes were out in good numbers on what was predicted to be a pretty average day for racing and riding.
Best result of the weekends events was from Matt Caldersmith comfortably winning C grade crits hosted by Cycling South Australia and Norwood Cycling Club at Victoria Park.

Coach Michelle lead a group of riders on 100km ride through the Adelaide hills including athlete Rachel. Conditions were not great with fog, wind and rain to contend with. Kellie also took part in her local Rapha ride.

Athletes were also racing in the Southern Vets Ron Williams KOM race up Penny’s Hill unfortunately no one got in the placings in very tough weather conditions for them also. Well done to all those that got out there yesterday.


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:


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.



What can you do with WKO4?

We’ve recently acquired the WKO4 tool from Training Peaks. This article is a brief summary of what you can do with WKO4 and why it’s useful to you as an athlete and a coach. WKO4 allows you to do deep dives into athlete’s data and answer some of those questions you just can’t answer right now. One caveat up front, athletes need to be training with power for this tool to be useful.


One of the very first things you notice when you load data into WKO4 is what WKO4 refers to as Phenotype. Each athlete is categorised as one of the following based on the data you give it:

  • Sprinter
  • TTer
  • All-rounder
  • Pursuiter

(Actual definitions are here, about half way down the page)

Straight away this gives you value as to what you should or shouldn’t be doing with an athlete. Been trying to get Joe athlete to go faster up long hills, when he’s a sprinter? Maybe a strategy rethink is required?

Power Duration Curve

The PD curve is the next logical step from what is already available in Training Peaks, but fills in the gaps between the time periods so you can see exactly where the athlete is strong/weak on the power curve. This allows you to prescribe training that addresses athlete weaknesses in very specific time periods.


This chart can be used hand in hand with the strength and weakness chart that shows exactly where the athlete’s strength and weaknesses are:



No this isn’t another Apple product, but something that for me personally fills in a big piece of the puzzle. When Coggan and Allen brought in the functional threshold power model they calculated all training zones based on a percentage of FTP. This works really well for FTP and below for pretty much everyone, the standard deviation is in fact tiny for this.

However, where the model starts to fall apart is when you go above FTP and into the anaerobic and sprint zones. This is where athletes start to differ in big ways, so whilst prescribing sprint intervals for a TTer at 150% of FTP is fine, a pure sprinter will not be working anywhere near hard enough. At the extreme end of the scale, a sprinter can produce four times as much power as a TT rider in a sprint, but could have exactly the same FTP.

Enter iLevels, these live above FTP and have been completely revamped by Coggan to cater for each individual athlete based on what they can actually do. There are now nine (yes 9) levels:

  • 1 – Recovery (56% or less of FTP)
  • 2 – Endurance (56%-76% of FTP)
  • 3 – Tempo (76%-88% of FTP)
  • 4a – Sweetspot (88%-95% of FTP) new zone
  • 4 FTP (95% – 105% of FTP)

The next four zones are individual for the athlete and expressed as a wattage range and time period, example times and wattage have been added for illustration purposes only and will be different for every single athlete:

  • 5 FRC/FTP – 265-406w 31:27 to 2:34
  • 6 FRC – 406-753w 2:34 to 0:37
  • 7a Pmax/FRC – 753-1054w 0:37 to 0:12
  • 7 Pmax – 1054w or more 0:12 or less

FRC is a new term: The total amount of work that can be done during continuous exercise above FTP before fatigue occurs. Units are kJ orJ/kg. Basically think of it as a bucket of energy that you can use when above FTP level. However, once you’ve used it, the only way to replenish it is to come back down below FTP for a period of time. The bigger the number, the bigger your bucket of energy is. Looking at our athletes, Sprinters seem to have much bigger buckets than TTers and all-rounders seem to sit between the two.


These are just three of the main features in WKO4 and there are many, many more to look at. Hopefully, this article gives you an insight into what is possible when looking at athlete data in detail.

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.

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!

Tracey Green Athlete Profile


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..
Believe in yourself too, together we make a great team! 10632581_1706114522935897_5153505452745760227_n

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)

Georg Thierry Athlete Profile


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.


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.

Tuesday 5th January Norwood CC Criterium
Tracey G 1st E grade
Tracy J 2nd E grade

Saturday 9th January
Hayley rode the Gran Fondo Ballaret Gran Fondo claiming the female KOM


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


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

Sunday 24th January
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