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Black wins JK Lambeth memorial race

JamesBlack_GSC Handicap_july2016_with other winners

Kelly Cycle Coaching cyclist James Black won the 70km JK memorial handicap road race in Geelong last weekend.

James is a masters rider who does most of his training around Williamstown, the You Yangs and the Great Ocean road.

James is currently in training for the Gran Fondo World Championships to be held in Perth over the first 4 days of September.  Riders wanting to compete in this event need to reach a qualifying time or placing at a selection event.  James participated in a NZ road race to achieve his qualification.

JamesBlack_GSC Handicap_july2016

Below is a race report written by Mandy Hoskings:

JK Lambeth Memorial Race 2016

Out and back Forest Rd, Larcombes Rd, out and back Nobles, out and back Forest Rd to Grays, Hendy Main, finish at Larcombes Rd (A) 70kms.

The inaugural running of the JK Lambeth memorial race saw 40 racers brave the elements today. Donning every article of warm clothing in the wardrobe was a good call. Even Juddy wore his arm warmers…yes it was that cold! Now throw in 25 kilometre North Westerly winds with gusts around 35kph and a 70 kilometre undulating course and you have a tough race to contest.

Limit riders Ken Mansfield and Ian Sumner were given a whole 47 minutes head start on Scratch. Gavin Gamble and John Bell (33 mins) had to wait 14 minutes before they could set off. The 26 minute bunch had two of their bunch fail to show on time, so Mandy Hosking, Joe Gulino, Graeme Wilson and new to the club James (watch this space) Black took off with no expectations…track turns was call from the get go.

Tina Stenos and Paul Bubb received their instructions and were given the choice to start with the 14 minute bunch or take off in a bid to catch their bunch…they chose the latter and to their credit stayed away for a considerable time from the large group containing the rugged up Juddy, Vic Mason, Dave Spence, Pete Ladd, Robbie Nicholls, Paul Beasley, Paul Bird and Andrew Booth; whom had been dragged a bunch having won last week’s Rocket Ascent.

The 9 minute bunch took off 38 minutes after limit and reports say they worked well until they were reeled in at the last turn around in Forest Road by scratch, 2nd and 3rd scratch. Visitors from Footscray, Steve Firman and Mark Micallef, (who has just returned to racing after a horror crash that saw him hit by a car and catapulted along the road, sustaining terrible injuries, which also smashed his beloved bike in half; may she rest in peace)…were in the mix until Steve punctured.

Back to the front of the race, John Bell had ridden Gavin Gamble off his wheel racing up Nobles Road and rode solo until catching limit, on the second trip down Forest Road at Gum Flats Road. Ian Sumner jumped on and hung on until the 26min bunch (who’d collected Gavin Gamble) came sweeping by, led by James Black, Graeme Wilson and Joe Gulino, with Mandy Hosking trying to keep up; Ian dropped soon after.

The chasing bunches combined and bearing down on the bunch, James called out to Mandy, John and Gavin to “Have a go, we’ll stay away if we all work.” The three managed a few turns, but Graeme and James were pulling such strong turns, the bunch disintegrated to just three turning into Grays Road…10 kilometres from the finish.

A strong tailwind saw James, Graeme and Mandy hitting 43kph at the end of Grays. A quick check to see if a chase bunch was threatening saw the three breathe a sigh of relief until Graeme discovered he’d punctured. Graeme left James and Mandy to ride away at Jack’s corner and finish off the race for the one, two. Shame, as “Graeme had ridden like a champion and deserved a place.” said Mandy.

The speeds hit by the combined scratch bunches were insane, spitting out riders left right and centre. At the top of the chicane the bunch realised they were racing for the minor placings.

James Black had Mandy riding on the rivet in the strong side headwind up Hendy Main to the Larcombes Road final 700 metres. Mandy sat up leaving James to take out a well deserved first place, by 15 seconds and a good 150 metres. With Scratch giving it a red hot go to the finish, Mandy had to get a wriggle on to the line or be caught. Anthony Seipolt crossed the line a good two bike lengths in front of Josh Williams, who was followed by Noel Taylor, Tony French, Nick Brown, Rich Lyle, Dave Warren and finally Vic Mason.

JamesBlack_GSC Handicap_july2016_with other winners

As always the race could not be conducted without the support of our club officials and marshalls. A big thank you goes to everyone that helped out today. Special thanks to Rob Lambeth and his Stepmum Norma for putting up the awesome trophy. We’ll be looking forward to next year’s race!

Eildon Road Race

Jon and Bob Skyline

Kelly Cycle Coaching had several great results at the Eildon VRS road race last weekend.

The A Grade women won the VRS fastest team award with 3 riders featuring in the top 10. Both Kirsty and Anna featured in breaks before the climb, then Bec and FiMac took over as the team’s climbers.

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The A grade men also rode well with Stefan finishing 11 in a small but strong field.  Paddy and Kyle were both in earlier breaks to help set things up for Stef.

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Our masters riders, Andrew, Paul, Damian, Wayne and Rob all rode strongly with the race featuring the 6km climb of Skyline.

Wayne and co Andrew
Paul anna and FiMac

Our C Grade women also raced welll with Ally Rose and Saff finishing in the top 10.  Great riding ladies.

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This race was also an opportunity for KCC to help showcase the new Essendon SKODA Superbe that was decaled up in Tour de France signage. We thank Essendon SKODA for lending us the car for the weekend.

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SKODA's on skyline

Representing Australia at the UCI World U19 Champs

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Kelly Cycle Coaching athlete, Maccie Carter has recently been named as part of the 3 male U19 riders selected to represent Australia at the UCI World Road Championships in Qatar in October 2016.

Maccie started with KCC in 2013, with aspirations like any young kid, to get stronger, bigger and faster.

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Maccie has worked hard over the past 3.5 years, consistently doing his training and gradually seeing the improvements.  And like many aspiring young cyclists, his results certainly didn’t happen overnight. He needed to learn to pedal well, develop some core strength and stability and understand positioning and tactics.  All these facets of cycling have taken a few years to develop.

It wasn’t until 12 months ago that some real strength gains began to show and then the results followed. And what is really pleasing is that his scholastic results have improved over these past 3 years also.  A real win-win outcome which shows that sport can be the catalyst for academic endeavours.

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Congratulations on your achievement Maccie.  His fellow team mate and school friend, Alastair Christie-Johnston also made the team.  A great effort.

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Maccie Carter – Oceania Championships

Maccie Oceania Podium

Maccie Carter finished 3rd in the U19 road champs, at Bendigo last weekend. The race was extremely hot with temperatures hovering around 37C.  The course included the ascent of Mt Alexander as well as many of the surrounding hills of Bendigo.

KCC asked Maccie about his race and here is what he told us.

1                     When did the first attack occur?  Km mark?

As soon as we got out of neutral 2.5-3km mark

2                     Did this cause everyone to react or did they just roll away?

I got onto James Fouche’s (eventual winner) wheel and he got brought back and then James attacked again and everyone just looked at Robert Stannard (who came 2nd) to react but nothing happened

3                     Was the first attack successful or lots of attacks til the break formed?

The first attack was successful, with single riders bridging across.

4                     How much did you drink in the race?

I went through 9 bottles, it was HOT

5                     And what did you eat?

I went through 1 bar and 4 gels

6                     Approx how many riders hit Mt Alexander in the peloton? How did you feel at this point?

There would about 35 riders at the base of Mount Alexander, I felt great but I really didn’t know how the others felt with a steep climb looming

7                     Were there many attacks up this climb?  Did you have trouble responding?

When we turned left onto the main road it was high tempo and we had started to drop riders, when we turned right onto Joseph Young Dve, where the gradient was steeper the attacks started coming. The bunch broke up very quickly once the pressure went on, I didn’t have any trouble in staying with the leading chase group, it was an extremely hard and fast tempo and still very hot despite the rain.

8                     How many riders went over the top with you?

There were 6 of us that went over the top together.

9                     Who was in the final break when you went through the feedzone for the final time?

There were 8 riders, with 1 from the original break still up the road, included in our group was Alastair Christie-Johnston (who managed to get back on the descent), Harry Sweeny, Robert Stannard and myself, with 12 km to go, we dropped 4 of the 8 riders on a few steep kickers.

10                 What happened at the finish?

With about 3km to go, we turned right on to Story’s road. Robert was at the front with a bit of foxing going on, but we were still rolling turns. It wasn’t until we could see the finish, about 800m out that my teammate (Alastair) attacked and hit the front. I was in 3rd wheel, Harry came around me to get onto Robert’s wheel who chasing Alastair’s, with about 150m to go I thought “if you want to win the bunch kick you have to go now”, as soon as I said that to myself Robert had already kicked and claimed 2nd I managed to hang on and finish in front of Alastair and Harry claimed 3rd.

Maccie Oceania Podium

 

Maccie and Helen - after podium

Tour of East Gippsland

Bob giving TT commentary

Some great results in Gippsland last week.

Bob giving TT commentary

Bob was asked to provide commentary during the TT event, stage 1.

Jordz on the rollers Saff warming up

Jordyn and Saff warming up for their TT.

Go to our facebook page for more photos.

AnnaMacKay_TOEG stage win

The A grade Pitcher Partners / KCC team women win their first VRS race of the season.

Holiday Training Sessions

PatCosgrave

We are running a number of holiday training rides during the July holidays.  None of these rides are compulsory but if they fit in with your commitments please come along and learn some skills.  Details are:

Date Duration of Ride Location Style of ride
Tue 5 July 8am – noon approx 17 McNamara St, Macleod TT practice.  If possible  put aero bars on for this ride.
Thur 7 July 8am- noon approx 17 McNamara St, Macleod Undulating  terrain with sprints and other efforts.
Sunday 10 July 8am- noon approx 17 McNamara St, Macleod Endurance ride

Please note that the CharterMason team riders will be training on different days to the above, and should not attend these sessions.  These rides are predominantly designed for our juniors and masters riders.

During week two of the holidays, we have one training session as most athletes will be preparing for the Eildon Tour.

Date Duration of Ride Location Style of ride
Tue 12 July 8am – noon approx 17 McNamara St, Macleod TT practice.  If possible  put aero bars on for this ride.  

What you need to do and bring:

  • check the weather forecast the night before and also look at the radar when you wake up.  We will still ride if it is only scattered showers but if it looks like really bad weather we will NOT train.
  • bring 2 drink bottles and enough food for 3.5-4hrs.  We will stop during the ride to eat, for toilet stops, removing jackets, etc. 
  • Food suggestions include: muesli bars, honey/jam sandwich (wrapped in halves), banana, crumpets toasted with honey (and wrapped in foil).  You should all bring at least 4 pieces of food.
  • Bring your phone (in a ziplock bag) and $10 just in case you need to buy a hot drink or gatorade.
  • Bring two tubes and a pump (there are no bike shops where we ride)
  • Bring a rain jacket and warm clothing.  You can always leave extra clothing at our place if you get here and it is warmer than you first thought.  As a rule during winter months, it is better to carry a jacket just in case, as it can get cold if we go descend some of the longer climbs.

Please text, call or email us (helen@kellycycling@yahoo.com) if you are planning to attend any of these training rides or are unsure about whether to attend.

As needed, we will split into groups so riders of a similar ability can train together.  As usual, Bob and Helen will be riding with the athletes.  Any questions please contact either of us.

Benita Lalor – Sports Dietitian

BenitaLalor

Kelly Cycle Coaching welcomes Benita Lalor

Firstly, welcome to Kelly Cycle Coaching as one of our Sports dietitians. We look forward to working with you and having you as a valuable resource to our athletes as we know that refuelling correctly will directly benefit their racing and training.
Thanks Helen & Bob, I am very happy to be on board!

Can we start by asking you how long you’ve been a dietitian? 
I have been a Dietitian for 12 years.  When I first started out I was in a variety of clinical and food regulation roles, but was always working towards specialising in sports nutrition.  Before making the move to Melbourne, I was working at the Australian Institute of Sport with a range of team and  individual sports. It was a great experience working with athletes in preparation for the Beijing Olympics.  I am now in my third year with the Essendon Football Club and have a full time role assisting with the physical preparation and recovery for all listed players.

As an Essendon Football club colleague of our Strength and Conditioning coach, Dee Jennings, we understand you are responsible for the Performance and Recovery of the Essendon AFL and VFL players.  Are there many similarities in the performance and recovery needs of football players and cyclists? 
Despite what you may think, the fundamentals for preparing effectively and recovering after training sessions/rides/matches are similar for both AFL football players and cyclists.  The demands of both sports require athletes to fuel adequately with high carbohydrate foods and fluids for both training and for races/game day.  Both sports also require particular attention to hydration preparation and fluid intake during sessions to minimise fatigue and maintain cognitive function. 

What would the key differences be between the needs of football players compared to cyclists?
I suppose the main difference is the amount of muscle mass that AFL players carry in comparison with cyclist, so the players dietary strategies can be tailored towards achieving this in the pre-season and maintaining throughout the season. Similar strategies however, would be employed with cyclists to achieve and maintain strength and power on the bike.    

Allergies and food intolerances to food are problems for several of our athletes.  What should our athletes do if they think they have are gluten intolerance?  Are you able to offer these athletes alternative options so they can adequately fuel themselves for training and racing?
It is always a good idea to go and see your GP and Dietitian to get some professional advice before eliminating any foods from your training diet.  Initially, the test for coeliac disease is a simple blood test.  Once a diagnosis has been made an individualised plan can be devised to ensure athletes with gluten intolerances, are well fuelled, receiving all the key nutrient to perform at their peak and optimise immune function. 

The range of gluten free products are growing and there are some great options available out there (that actually taste ok).  There is also a range of gluten free sports foods and supplements available for athletes (carbohydrate gels, bars etc) which can also assist in meeting performance nutrition  goals on the bike.

Some of our athletes have heard about the ‘30min window’ relating to recovery after a hard training session or race?  What does this mean?  What should a cyclist try to eat after they finish a long ride or race?
A lot of preparation usually goes into what athletes do before and during a ride/race, but often what they eat and drink after the session is completely overlooked.  Recovery should be seen as the first step to preparation for the next ride/race and becomes particularly important when athletes have to back up on consecutive days.  

Generally, the immediate recovery goals after a ride are to fuel glycogen stores with carbohydrate foods and fluids.  Having some lean protein is also important  to help with muscle repair and regeneration after a long ride. These same recovery principles are also essential to maximise the benefits of a strength training program. 

The sooner these key nutrients are delivered the better, so it is always good to have some food, fluids or even supplements to consume immediately after each session. Talk to your Sports Dietitian to work out the best option for you.

Some of our more senior athletes have trouble replenishing the large quantity of calories they are burning each day.  For some, it is evident as they struggle to hold weight but more importantly, you can see that they are losing power. What should these athletes do to help consume enough calories?   Can you advise cyclists on how to maintain the right body weight for road cycling?
It’s hard to give general advice as every athletes nutrition requirements are different, depending on their age, sex, how much training they are doing and what their overall training goals are.  However in order to meet nutrition requirements when spending large amounts of time on the bike it becomes very important to be planned and organised with the foods and fluids they are consuming before/during and after training.  It is often the case that relying on three meals each day when undertaking a heavy training schedule will not adequately meet energy requirements    With the amount of energy required to meet heavy training schedule food required, it can be hard to rely on three meals a day.

Paying particular attention to recovery between heavy training sessions requires a high total carbohydrate and protein intake.  As mentioned earlier, it also requires some planning to ensure the strategic timing of meals, mid meal snacks or supplements to enhance muscle glycogen replenishment and muscle repair. 

During long training rides (>3hrs) is it important to have an electrolyte drink as well as water?  Why is this so?
Performing at your peak during training and racing requires paying attention to both carbohydrate and fluid intake.  Dehydration can impair your performance in a number of ways – it can affect how hard you feel like you are working, decision making and your concentration levels.  Choosing a carbohydrate-electrolyte drink is a great choice – providing both carbohydrate and fluid. 

How do our athletes contact you if they need dietary advice?  Should they email/ring to make an appointment?  And whereabouts is your office?
I can be contacted on my mobile 0410477787 or via email blalor@essendonfc.com.au to make an appointment.  I am consulting out of an office in Southbank.

Mental Edge Consulting
Suite G 07
175 Sturt Street Southbank
3006

For further information about Benita, please refer to the Health Professional, Dietitian page of this website.

Phillip Island – Results

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The Phillip Island Grand Prix was a great day of racing, held on Saturday 8 May. 

There was slightly less wind then usual and it was a little overcast and cool but without the forecast showers, which was heaven for all cyclists who raced on the circuit. A number of athletes showcased the new KCC kit and there were some really great comments about how nice it looks.  Not only does it fit well but it is so easy to find KCC riders in the peloton and pick them out when they fly by.

A snap shot of the racing from the morning events:

Open 110km event – B grade
CharterMason/Brown Cow team – 3rd
Orange kit (Munro Boydell, Clement Boydell, Michael Hale, Hayden Eynaud, Will Allen)

CharterMason – 6th
Blue kit (Leigh Parsons, Stuart Cameron, Trent Morey, James Cummings)

U17 Boys Kermesse
Sean McIver – 5th
Drew Morey – 7th

Elite Women Kermesse
Carley McKay – 9th
Helen Kelly – 10th

For detailed results please refer to the CSV website – results section.

In the CCCC club racing in the afternoon the following notable results from some of our athletes were:

Mark Cummings – 5th (B grade)

Camden Bush – 2nd (C grade),
Joel Koo – 4th (C grade)
Andrew Gent 9th (C grade)


Ben Andrews – 5th (D grade)

Well done guys.  Feel free to email any good photos you may have taken.

Open Water Swim Champion

Leanne_at the Christmas Party

Leanne Sheeane is an Open Water swim specialist Bob has coached for several years now.  A few weeks ago she headed to Perth to compete in the Masters Swimming National Championships.  With a busy work schedule and a pre competition cold, she wasn’t confident of placing in any of her events.  Her doubts were quickly subdued when she came home with a collection of silver medals and a gold medal. Here is what Leanne had to say about her enjoyment of swimming and how she became Open Water Masters Swim Champion.

Leanne - relaxing at the KCC Christmas party

How many years have you been swimming?
I have swum all my life really but at some stages more seriously than others.  I swam for Broadmeadows Swimming Club from the age of 13-16.  Then I played waterpolo when I was 17 -18 for Essendon-gave it up and then took it back up at 22 for Footscray.  I played until I was 30.  I went back to the water when I was 48 to train for the Pier to Pub swim.  I loved it so much I have been swimming ever since.

How many hours a week do you swim?
It varies but  I train in the pool at least 4 times a week for an hour and a quarter.  When training for big events, I might step this up to 5 or 6 sessions in the pool.  Before the Nationals I added a couple of weights sessions.  I also do  a very slow run  with the weights sessions.

What is your regular occupation and how do you manage to juggle swimming and teaching?
I am a Principal of a Primary School and I try and juggle my training by getting up very early and swimming before work at 5.30am.  One session I do on a Saturday morning and I sometimes will do a Thursday night.  Evenings are difficult for me as I have meetings and I want to spend time wit my family.  By going in the morning, I exercise while they sleep.
 
Could you please describe the Open Water race day conditions.  Were there strong currents, waves.  Was it a beach start or deep water?
 The Open Water Swim was at the Swan River In Matilda Bay-so really perfect conditions for a pool swimmer. It was a cold morning and unlike Victorian Swims the National Masters does not allow wetsuits.  It was a deep water start and we had 5 minute warm up time.  As it was no wetsuit swim, I made sure that I was in the water as soon as we were allowed so that I would acclimatise.  There were only two waves and I went off in the first wave that had about 80 or so swimmers.  Being an old water polo player, the arms and legs of 80 people swimming fast does not worry me.  Another aspect  that I think was in my favour was the fact that the river was filled with jelly fish.  However,  unlike the Victorian jellyfish they do not sting.  So once I knew that it did not phase me but I think it did upset some of the other swimmers.  The last bit of luck for me happened when one of the fastest swimmers went out in the lead and then went off course. Many others followed him but again because of my water polo stroke I could swim and look up and see the buoys clearly.  It all added in my favour and I ended up coming home a minute before the favourite to win my age group-a Western Australian lady , Eleanor Parsons.  She was a terrific competitor and won all the pool gold medals.  It was good to win one myself.

What did you eat the morning of the event?  Were you nervous?
I would love to say I ate a very healthy breakfast but the truth is I was so nervous I could only keep down a few bites of a pikelet.  On the other days I did eat some light cereal.  Before my swims, I would sip water or powerade.  I did eat some cereal bars and bananas as well. 
 
How did the race unfold?  Did you go out pretty hard at the beginning or swim at a steady pace?
I went out fairly hard and then I slipped into an even pace.  I would set markers for myself and swim hard for 100 -200 meters and then ease off slightly . Then start again once I felt I was cruising . 

How did the finish unfold.  Was there a sprint to the line or did you have a few metres to enjoy the moment?  Did you wear a wetsuit?
I was actually sprinting at the end as one of the young male swimmers who went off course came surging home.  I tried to keep up with him for as long as I could.  After two kilometers I was tiring quickly (this is where breakfast would have helped)

Leanne also competed in the 200m, 400m and 800m freestyle, 50m butterfly, finishing in the top 5 in all events.  Well done Leanne.

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