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Frank Long Handicap – Hamilton

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Kelly Cycle Coaching athletes, Monica and Mark Kelly (currently residing in Geelong and Horsham, respectively), raced the Frank Long Handicap in Hamilton on the weekend.  They were also joined by their brother Jeremy and father, Steve, who don’t train at all.  Here is how the Kelly family tackled the race……

Race Report – Frank Long Hamilton
Report by Monica Kelly

A very chilly and overcast day was the setting for the annual Frank Long Classic to be contested in Hamilton as part of the South West Series racing calendar. My brothers Markie and Jeremy, my dad Steve and myself were all contesting the race whilst Barb (our mum) encouraged us all from the side lines. Mark contested the juniors race as he is in U17’s and unable to race the seniors. He was the scratch marker with 2 other boys from the south west area, who were in pursuit if 15 minutes to the front markers.  Mark decided that they were not keeping the pace high enough to catch the front markers and broke away from the fellow back markers in a solo attack. He didn’t quite catch up to the front markers but was able to obtain the fastest time of 30 minutes and 7 seconds over the 20km distance. He was pretty happy with his efforts today as he is contesting the Ararat Junior Tour next week, which he hopes to be in the top 5 on general classification. 

The senior’s race was a very short 40km handicap which meant the pace was going to be high and the time intervals between the groups very small.  Steve was on 3rd limit as he likes to incorporate training and racing on the same day. This was quite a generous mark as he seems to be able to pull form out of 3 training rides he has had over the last month. Jeremy and I were both off the 7th minute mark. Jeremy was also conducting his training and racing on the same day as most of his time is taken up completing his university double degree of Engineering and Commerce. Our bunch started really well, averaging upwards of 40 km. At the half way mark we had the 9minute group in site and were catching them very quickly. My race then came to an abrupt end when I broke a spoke in my back wheel. This was disappointing as I was feeling really good after a solid month of training. This left our group down to 7 riders on the closing stages of the race.

Whilst waiting for the ‘sag wagon’ for a lift to the finish line, I got to see the time gaps between the following groups and the scratch markers. The scratchies were closing in quickly and it looked like it was going to be a mass finish. Jeremy was flying along in the group, but suffered a cramp in the closing stages that prevented him from keeping with the 7minute group. This was disappointing for him as the group was closing in on the leaders. Steve, riding in his brand new red shirt, also didn’t make it to the finish with his group as his ‘training and racing on the same day’ caught up with him in the final stages. As the finish line came into sight, the limit markers had just enough time to grab the race win, with the scratchies making up last 5 places in the top10. Michael Kryborg from Camperdown claimed the win, and Darcey Wolley of Port Fairy claimed fastest time and was one of the riders in the scratch bunch.
It was a mixed day of results for the Kelly family, but ended with a clear message to those struggling with motivation as the colder months approach. Training does pay divided ends even though it is very tempting to stay inside where it is warm.

Happy ridings,

Mon

Its Sock Time

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New socks have arrived

Sock height is very important, especially if you are a teenager and ride a bike.  Apparently there are sock height police that roam the streets making sure you all have adequate sock height!!  We can only guess this is what goes on after hearing about the extreme importance of only wearing socks that come half way up your leg.

And why black?  Well, because they match our new kit and you do most of your road racing in winter and after one muddy day, white socks are ruined.  And besides, Lance wears black socks so that must mean it is ok.

Kelly Cycle Coaching socks

The cool new socks

 The Deal – Two pairs for $20.
We will have the socks at Phillip Island this weekend and at all Junior Tours so just ask us if you want to buy some.  These are available for all parents and athletes.

Available in sizes
S/M (suits little feet and up to about size 43)
L/XL (suits the big flipper feet)

Update from Hannah Macdougall

Hannah says hi to Kelly Slater

Two time Olympian, former Australian Swim Champion and now Para-cyclist on the road and track, Hannah Macdougall has had a busy time over the past 8 weeks.  Kelly cycle coaching asked Hannah for an update and here is what she had to say about her cycling and university life recently….

The past six weeks have been some of the busiest in my life and I have managed to pack in an extraordinary amount of activities. Leading the highlights list was an adventure down to the Rip Curl Pro where I was the All Abilities Day Ambassador. This included saying a few words to not only support the initiative but also provide motivation for the participants and doing a bit of promo on live TV. I was also given the opportunity of having a few pictures taken with world champion surfer -Kelly Slater. I was told that Kelly likes to travel incognito these days due to the constant barrage of photo and autograph requests. However, it is amazing what a bit of female charm and a carbon fiber leg can get you!


Hannah says hi to Kelly Slater


Capping off this day, literally and figuratively, was my graduation for my double degree in Sports Management and Sports Science down on the Geelong Water Front. This celebration marked four years of further academic study and I am happy to report that I completed it in distinction style.


Hannah holds up her Double Degree


In between these events I managed to fit in a quick two-day trip up to Sydney to have some new legs made by a company (APC Prosthetics) who specialize in elite performance prosthetics; this change in prostheses practitioners was the result of my previous leg man packing up camp and transferring his skills into the building profession (I didn’t think I was that much trouble to work with…).  An extremely fast turn-around saw the production of two new legs, one for everyday use and one for cycling. My new cycling leg is fantastic in that it is not only adjustable in terms of length but also allows for different angles of the cleat position. This makes life a whole lot easier as now I won’t have to get a new leg made every time I need a minor change. It also means that as I progress and get stronger on the bike I will be able to change the length and angles on my cycle leg.


Han's new leg


While it has been exiting and I have already begun to use my new cycle leg, it hasn’t seen quite as much action as I would have liked. This is due to the fact that I am still sorting through my overuse hip injuries (apparently I was born with an uneven head of femur – thanks mum and dad…).   I have had to do daily core work to strengthen my glutes, deep hip rotators and quadratus femoris through pilates and core work.

In fact, only today my surgeon decided I need to get arthroscopic surgery of my hip, so I am sitting in my hospital bed right now, awaiting surgery tonight.  I was pleasantly surprised to hear that as part of my rehabilitation I will be back on the bike this Sunday turning my legs over (yipee).   The rehabilitation process means plenty of trainer and wattbike action but this will be perfect pursuit preparation.

My goal is still to compete at the Track World Championships next year in February with trials for this in December.  I can’t wait to be back in the start gates ready to race the 3km pursuit.

So my recent Easter adventures have revolved around wind trainer sessions, a 10,000 word literature review for my honours thesis, and helping to raise money and awareness for the Good Friday Appeal hosted by Channel 7. This last event was a bit of fun as not only did I help to raise a few hundred dollars for the appeal but got to meet some Melbourne Victory Players and Channel 7 presenters.
On a similar note, I made a guest appearance on the Channel Ten program ‘Scope’ where they completed a special sports science feature with my cycling leg making a special appearance.

Last week,  I had a few ice packs attached to my head as I had four wisdom teeth removed, a joyous experience as I’m sure people who have had their wisdom teeth removed shall concur… Thus, it has been ‘quite’ busy recently and shall continue to be so over the coming period leading into my thesis deadline, world championship trials and London 2012 Paralympic Games.


Looking pretty 'post surgery'


I would like to take this opportunity to thank my major sponsor, CharterMason for their current support in helping me to achieve my goals and am looking forward to our future endeavors.

Over and out,
Hannah

Steve Banning heading to KONA

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One of our ironmen athletes, Steve Banning, qualified for biggest ironman event in the world, KONA, Hawaii.   There are a number of qualifing ironman events, where the top 3 or 4 athletes from each age group are invited to compete in Hawaii.

Steve Banning, aged 49, recently competed in the Port Macquarie Ironman, completing the gruelling course in 10hrs15min.   The 3.8km swim, 180km bike ride and 42km marathon was described in one word to us after the race ‘brutal’.

So congratulations on your recent Ironman race in Port Macquarie Steve.  Can you tell us a bit more about your preparation and training for the big day?  How many hours do you train in a hard week?  What are the main sessions you do?
Thanks guys.  Hard weeks tend to be around 16-18hrs made up of 3 swim squad sessions, 4 bike sessions (usually 3 wind trainer pain sessions and a longer weekend ride), plus 4 runs (one of those runs is after a long ride and followed up by a long run up to 30k’s the next day).

How many ironman events have you done before this event?  Was this one the hardest? 
This was number 6 and I had a DNF in my last race late last year due to going in sick.  Definitely the hardest conditions – the bike had about 900m of climbing but the real issue was the 25kmh+ head wind on the outward legs of the bike.

How did you carbo load and what quantity of food did this entail?
My favourite subject.  Been trying out some strategies in previous races based on info from the AIS and other on-line sites so think I nailed it for the race.  Basically was looking at about 750g per day of high GI foods for 3 days so that’s 6(!) meals/snacks a day comprising everything from Frosties to full strength coke to pasta.  At the same time was also aiming for low fibre, low fat and reduced protein intake to encourage glycogen formation.

What did you eat on the morning of the race? 
About 2 ½ hrs from race start I had a large bowl of frosties (teeth were nearly rotten by this point), crumpet with jam washed down with 750mls of Gatorade.

How did prepare in the hour leading up to the race start? 
Having checked the bike, bike gear and run gear in the day before, it’s really just a time to check the bike over, get the bidons filled up, go over the race plan and join the very long line for the portaloos…..

Do you get in the water and do a little swim?  Was it cool enough to allow wetsuits?  Did you get stung by jelly fish or any other horrible creatures?
Water temp was 21c so wet suits were allowed (and recommended).  At the race briefing we were told if we heard sirens going off during the swim that we should make our way to the nearest piece of high ground and get out of the water as quickly as possible.  They didn’t mention the ‘s’ word but everyone knew what they were talking about!  Wearing a dark wet suit makes you look remarkably like a seal so the strategy is always to swim in amongst the other ‘seals’ just to be sure….

How long did the swim leg take you?  How did you feel in the water?  Did you get kicked a lot?  Was it a mass start or in waves?
Swim was 3.8k’s and took around 62 mins which was more or less what I thought.  Being a deep water start with 1150 athletes and a start line about 100m wide as soon as the gun goes off all hell breaks loose.  It was probably the roughest swim I’ve done in any tri – had my goggles kicked off, kicked again in the mouth and got some pretty deep scratches on my wrist – maybe there was a shark after all??  Being that rough it’s difficult to get into a rhythm but the time went by pretty quickly.

What was your strategy on the bike?  Did you use HR as well as power for pacing?  How often did you eat and drink?  What did you mainly eat?  You gained a lot of positions after the cycle leg.  Were you aware you were in 5th position in your category after your cycle leg? 
Strategy on the bike was to average around 200w and try and keep any of the climbs below 270w.  I’ve got HR on display as well but only use it if for some reason it’s a lot higher than I’d expect.  I knew riders would go past me early on but a 180km ITT is a long way and there was plenty of time to catch them later.  The route was 45k out to a turnaround and then back, repeated twice.  Going out we had a big headwind so 60 mins in and I was only averaging 31kmh and starting to think it would be a long day but I’d already started passing people so that was good.  Nutrition strategy was 750mls sports drink per hour plus an endura gel (gives me about 80g per hour of carbs) plus water if I wanted something else to drink – I’ve found in the past that too many carbs per hour just shuts my gut down later on in the race.  Hardest part of the course was a hill after 170k’s where to get up it I was riding just over 500w to make sure I didn’t fall off but it’s not what you want just before you start a marathon!  At the end of the bike leg I knew I’d overtaken a lot of people and I thought there was only one guy that I’d gone past that I hadn’t managed to catch so guessed I was in reasonable shape but had no clue as to position.

And the business end of the event – the 42km run.  Did it take you a while to get into a rhythm?  What pace were you trying to hold?  Can you describe how you felt during the different sections of the run?  Was the 2nd lap a blur of pain?  Were you cramping?  What were you eating and drinking during the run?
The run was 4 x10.5 loops so I tried to break it down into bite sized chunks.  Initially I wanted to get through 5k to see how I was feeling – unfortunately the legs didn’t feel too good but they did slowly start to improve.  I deliberately chose not to look at my watch until the 12k mark because I know that it can work as much against you as for you.  At 12k I was running 5min k’s so that was ok.  I only looked at it once more before the finish.  On the run they have aid stations every 2k’s and I was carrying gels with me as well so nutrition strategy was a gel at the first, Gatorade at the next followed by flat coke at the third and I just kept repeating that pattern.  The run on an Ironman is 80% mental – your body would be more than happy to stop at any point!  After 12k I promised myself I could walk if I got to 24k… . Although there were a lot of spectators and athletes out there I just switched it all off and tried to keep going.  Having reached 24k I convinced myself the target was now 36k….. . There had been two guys ahead of me that I’d noticed and they both looked to be suffering when they had come back from the turnaround point so that now became the motivator and I was able to catch both of them.  With about 1.5k to the finish another guy came past me who was in my age group – he was moving so easily I thought he couldn’t have been on his final lap but tried to speed up just in case.  Unfortunately there was nothing left and it was his last lap so I lost a place right at the end.

And crossing the line – relief?  Exhaustion?  How did you recover?  Please don’t tell us you drank a beer? 
Relief big time.  With a DNF last time, just finishing was pleasing but in those conditions I was really happy with the time.  The body starts seizing up almost immediately and it rapidly becomes impossible to bend down to pick anything up off the floor.  At the end of the race there’s a big medical tent for those needing intervention (IV drips etc) but there’s also massage, loads of food and so on.  The beer happens at the closing party the next day!

And the best news of all.  You have qualified for KONA.  Congratulations Steve.  Fantastic achievement.  What is the data of the Kona event?  What are your plans now? 
A little recovery and then back into it?  Kona is the 8th Oct – typically very hot, humid and windy.  Trying to work out how I can acclimatise to those conditions through a Melbourne winter!  Planning a couple of weeks off but will probably do some easy swimming during that time which aids recovery and then do so easy rides.

Swim Training at Lorne

Liam White gets a win

Liam checks out his winning margin

Kingston Handicap Race

Liam White (Ballarat/Sebastapol) rider who has been with Kelly Cycle Coaching for a few years now, had a much deserved win on the weekend.  His brother also won the hillclimb in Leongatha so a good weekend by the Whites.

 Here is a copy of the report from the Ballarat Cycling Club website:

Liam White scored a trademark dominant win in the BSCC handicap run in perfect autumn conditions at Kingston today.  Thanks to textbook handicapping from Don Stewart and Phil Orr, the entire field was within sight of one another as the 2-km uphill drag to the finish started.  Victoria Snibson, who put in a top ride from limit, was collared only a kilometer or so earlier.  White launched himself out of the second-scratch bunch on the drag and rode through the field to finish a Gilbert-like ten meters clear.  Only a few lengths separated the next seven places, and then it was only another few seconds back to another young gun, Charles Martin, who took fastest time.

Refer  Ballarat cycling clubs site for photos and more details.

Liam checks out his winning margin


Leongatha Junior Experience

Ben in action

 Leongatha Junior Experience (Incorporating the Victorian Hill Climb Championship)

A group of our junior riders headed to Leongatha over the weekend.  Please read on to hear about Ash Gillespi, Angus Lyons, Ben Andrews and Drew Morey’s race comments.

 Ash Gillespi’s comment about the weekend
“The best part of the weekend for me was the handicap race because I came home in the top ten. Even though I started off limit, I put my head down and kept peddling into the strong headwind. The hills weren’t that hard during the handicap race.
I enjoyed seeing other boys I knew and talking with them gave me something to do between races.”

Ash with his new kit

Here is what Drew Morey had to say about his weekend…..
The Leongatha race is held over two days, with the first day having several different races being the TT, Sprint, Crit and the Scratch Race, all are very short sharp raced. I was put in the “Race 2″ or ‘B’ race for the first day which resulted in a second in the crit and a 3rd in the Scratch race. I enjoyed the crit and scratch races, even though they didn’t really suit me. The crit was a 14 minute race around the 700 meter circuit. I attacked early and broke away with Jordan Stannus, who worked with me to the finish. We ended up finishing placed 1st and 2nd. I attempted to the same in the scratch race, by breaking away early and staying away. It worked similarly except one other person caught up to me and Jordan.
 
The races on the second day were much more suited to how I ride. There was a 33km handicapp race in the afternoon and the State Hill Climbing Championship in the Morning. The hill was around 3km and average of close to 7%. The race started slow, until I did a dummy attack to see how the rest of the field was feeling. After that the pace was enough to have the field strung out without too much pressure. That all changed after a extremely strong attack by Breaden King. I attempted to hold his wheel but was unable to cope with the acceleration. With 1km left Breaden was 10-15 meters ahead of me and i was 15-20 meters ahead of the rest of the chasing field. It stayed like that to the finish giving me a second place.
 
The Handicapp saw me in the ‘5 minute’ group, with 4 others. For the second day in a row I and Jordan found our self working together, but along with several others this time. Our whole group got organised quickly, and stayed working well most of the way to the finish. We caught all the people ahead of us, except one rider. Our group was sprinting for second place onwards. Jordan took out second place and I got third. Our group also got fastest time, which was a surprise.
 
Over the weekend I enjoyed the Hill Climb the most.
Thanks Drew.


Here is what Angus Lyon had to say about his weekend…..
“I went to Leongatha as a test run to see how close I was to race level fitness after five months of basically being off the bike. On top of this I ended up being sick on Saturday so that put me off a bit as well. Saturdays racing is not really my favourite, the longest race being 14km long coming middle to end of A grade in all races.  Day 2 and I felt worse [sicker] but did the racing anyway.  Bad positioning meant the loss of contact with the breakaway and being sprinted on the line by two riders I had pulled up the hill with me (can’t remember their names, was just thinking about staying upright and breathing). Came fifth, not the result I was looking for but not too bad.”

Ben in action

Here is Ben Andrews report…..
Sunday 1 May was looking good for a great day of racing at Leongatha as it was about 16 degrees and a little cloudy. The day started with a briefing in the morning like always before the races got underway.
The first event for that day was the State Hill Climb. It was approximately 2.5 km for the J13 and J15. I warmed up for about 40 min before the race. I did some quick spinning efforts making sure I was feeling warm and ready to go for the race. 

Ben solos to a win in the Scratch race

It was a quick race with most of the bunch dropping off before the 1 km mark leaving just six of us. An attack by one other rider followed by my attack dropped two more riders, leaving just four of us in the leading bunch. In the end it came down to a close sprint finish, and I was fourth. 

The handicap was held a little over one hour after the Hill Climb which meant a quick eat and back onto the wind trainer for the warm up. I did some hard 30 second efforts to get my blood pumping again. I headed down to the line to find out that we had to wait 20 minutes to the start of the event so I pulled out the trainer and kept my legs moving. 

Ben in the handicap race

I was put 4 minutes off scratch as I was only able to do one event on the Saturday. I started with 6 other riders, including the winner of the Hill Climb. About 2 km down the road we had already dropped 2 riders but the four of us put our heads down and worked hard on the 10 km to the turn around.

On the way back we dropped another rider, leaving 3 of us to push back into the wind. We still had to catch 6 riders. We caught them all and had one jump on the back but he was not able to work turns. It all came down to a sprint with me sitting 3rd wheel. I passed one rider and contested the other to the line but was not able to beat him. In the end our group came in with the fastest time by about 1 min 40 seconds. It was a good day’s racing.

I want to thank Bob and Helen for their helpful training.
Ben Andrews.


Phillip Island GP – updated info

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Phillip Island Grand Prix

On the 7 May 2011, cyclists will have the pleasure of riding on the Grand Prix circuit.  Races include:

  • 110km elite open race – 10.30am start
  • U17’s only race – 10.30am start (starts just after the elites we believe)
  • Elite women – 12 noon (after the U17’s finish – or as advised by the organisers)
  • Club racing organised by CCCC in the afternoon.

For those planning to race in the morning or the elite women’s race at Phillip Island Grand Prix on Saturday 7 May 2011, please make sure you enter by 1 May 2011.

To all riders planning to race in the afternoon graded club event, you simply enter on the day and race in the grade you usually race at, at Glenvale.  If unsure what grade to race, the handicapper Anne, will work this out for you.

Please note: The CharterMason Team has entered two teams in the elite open event. 
Team CharterMason/Brown Cow (orange kit):
Michael Hale, Aaron Eynaud, Hayden Eynaud, Munro Boydell, Will Allen

Team CharterMason (blue kit): 
Trent Morey, Clement Boydell, James Cummings, Leigh Parsons, Stuart Cameron.
These riders have been entered so you don’t have do this yourself.

Any questions regarding this race, please contact Bob or Helen.  bob@kellycycling.com.au or helen@kellycycling.com.au

Mt Baw Baw Results

Hayden finished 4th

Mt Baw Baw – Report by Hayden Eynaud

On Sunday the 10th of April Aaron Eynaud, Clement and Munro Boydell, Trent Morey and I raced the famous mount Baw Baw classic.  It was unfamiliar race for a few, seeing it was our first time to tackle the mountain.

With Trent in A grade, the Boydells in B and Aaron and I in C, the team were split up and everyone had to ride for themselves.  With the weather in a bad state, it was hard to get motivated before the big race. All of us felt the pressure, knowing the big climb of Baw Baw was 97km up the road.

In C grade the bunch was together for most of the way until the Vespers climb arrived, putting pressure on the bunch leaving only 10 left.  We stayed together for most of the way with only two riders getting away before the climb.

When we finally reached the climb there was no turning back and there was only one way to go, which was up.  The higher we got on the climb the colder it became and the lower the clouds became allowing us to see only a few meters in front of us.

Hayden awarded most aggressive rider

After the race was over the feeling of success and accomplishment took over from the leg pain. With Trent coming 20th, Munro 7th, Clement 8th, Aaron 10th and myself 4th (as well as being awarded most aggressive rider), we had a successful day and we look forward to racing it again next year.

Hayden finished 4th

New U19 Criterium Champ

1st and 3rd to Macdonald Shaw/CharterMason

On Sunday, the State Criterium Championships were held in Castlemaine.  Our Macdonald Shaw/CharterMason team successfully won the title.  Here is Brad Wills report on how the race unfolded.

Sunday April 10th was the day of both State Criterium Championships and Baw Baw Classic, which saw the team divided into the races that suited the riders abilities best.

The riders that raced the M19 state criterium consisted of James, Michael, Will, Liam, Camden, Scott and myself.  As soon as we got the briefing from Chief Commissare and were set off, the pace was on with an immediate attack from Will, Michael and James.  After the first attack the pace never let off with over half the field being dropped in the first 10-15 minutes.  The team (Macdonaldshaw/CharterMason) were always on the attack trying to produce a winning combination and at the same time allowing other teammates to rest while the other riders in the race were forced to chase. 

By the 25 minute mark there was only 8 riders left in the bunch, 5 of which were from the Macdonaldshaw/CharterMason team.

As the bell lap came around with no riders up the road I hit the front from the bottom corner (corner 4) as planned with James right on my wheel, who was closely followed by Liam.  I gave this last effort my all, leading James and Liam out up to the top of the hill to ensure that they were in the best position possible for the descent into the final corner.  James held off the group and picked up 1st place while Liam picked up 3rd. The team had a great race with everyone’s efforts going towards the 1st and 3rd medals with teammates Will and Michael finishing right behind them in the sprint.

1st and 3rd to Macdonald Shaw/CharterMason

Huge thanks to Bob, Helen and parents helping out on the day to ensure that everything was running smoothly. 

The team also wishes Emily all the best in her recovery from the crash in which she was involved.

Cheers
Brad

Aust Hill Climb Champs

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 Australian Hill Climbing Championships – 2 & 3 April 2011

For all Kelly Cycle Coaching athletes competing in the Australian Junior Hill Climbing Championships this weekend in Bright, please print the attached information and read it carefully so you are aware of your start times for both the time trial and road race.

Remember to be organised and bring cycling clothing for all weather conditions, as the weather in the mountains can be very different from Melbourne and areas around country Victoria.

Mt Buffalo – MORE INFO 2011

For information regarding the profiles of each race click on the course ouline.

Registration will take place at the Alpine Tourist Information Center, 119 Gavan st Bright; 6pm- 8pm Friday evening.

Please print off this bike check list so you remember to bring everything to each race.  Thanks Drew Man for preparing this for everyone!!!
Bike check list

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