Our KCC September camp was held from 23 to 28 September 2012.

Click here to see all the photos.

Sunday night:

We had an introduction to everyone and went through all the rules of the camp.  After a yummy buffet dinner, we watched several cycling videos and discussed team time trial training and how pro riders train together.

Day 1: Monday

Today we climbed Mt Buffalo.  The weather was amazing, however it was only 2C at the top, so it was all clothing on for the chilly descent.  The senior riders did a long day, heading off to climb Mt Hotham (to the snow line).

The pool was used for ice bathing as soon as we got back, with the U17 and U19 riders also washing the Essendon SKODA vehicles to keep them looking sparkly.

The afternoon was spent doing some core, learning to stretch, followed by an evening motivational lecture from our paracyclist, Hannah Macdougall.

Day 2: Tuesday

Todays’ ride took in the hills of Rosewhite and Tawonga Gap.  Our more senior riders also rode part way up Falls Creek today.  This ride was 4hrs plus for the older riders with 2 solid climbs.  A section of the ride also included swapping turns to learn how to do this without surging.

A smaller group or riders turned at Rosewhite Gap to return via Ovens.  Jess and Vic did sprint lead out practice on the return whilst Eloise and Han practiced holding a wheel and staying out of the wind.

The evening lecture topic was time trial set up and what is legal and not legal from a UCI perspective. Drew man’s TT bike was used to demonstrate how to correctly set up a rider to maximise aerodynamics but not minimise power output.

Day 3: Wednesday

Today was TT day with an individual 18km TT along the Buckland Valley Road.  Again, brilliant sunshine made the riders enjoy spectacular views, although I think it was only the coaches that took time to glance up to Mt Buffalo.

The early afternoon was spent learning skills.  These included hopping  a broom, weaving through cones, doing U turns, taking bottles from a feedzone and taking mussette bags (for those tackling Melbourne to Warnambool).

The late afternoon stretching and balance session was designed to teach riders how to use hockey balls, foam rollers, dura discs and back arches to maximise recovery (when a masseur is not available).

After dinner, the lecture was on how to train with power, how to understand the graphs of training peaks and what benefits training with power enables both the coach and the athlete.

Day 4: Thursday

Todays ride included the ascent of Mt Hotham to the toll gate.  It was a great day.  The ride was cut a little short due to lightening in the area.  Although we were on carbon bikes, no-one wanted to risk getting hit!!

Thursday afternoon was another car washing day, as well as a chance to spend a few hours on the white board, analysing different race situations and understanding the best team tactics for each situation.

After dinner, we played ‘radio wars’ which involved interviewing and being inteviewed in different situations.  Being able to communicate well for sponsorships reasons is an important responsibility so starting to practice this from a young age, gives the athlete the best chance at gaining and retaining good sponsors.

Day 5: Friday.

Todays recovery ride included a temporary stop for a herd of diary cows.  With the slight drizzle on the road, this made all our bikes very country looking as our camp concluded.

Hannah Macdougall has written a blog on how she enjoyed the camp.  Please click here to read all about it from her perspective.

A great camp by everyone and hope you all liked the photos.