(041) 360 4491 Fax :0866873881 Email: admin@masterspe.co.za
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(041) 360 4491 Fax :0866873881 Email: admin@masterspe.co.za
December 2008 Issue 102 P. O. Box 10042 Linton Grange 6015 Tel : (041) 360 4491 Fax :0866873881 Email: admin@masterspe.co.za Website : www.masterspe.co.za 1 2 3 4 6 8 9 10 11 12 Open Criterium Training Editer’s chatter Hello from the land of curry.. Le Tour De France 2008 Calender 2008-’09 part 2 Skrik vir Niks — teaser Awesome Achievement Flintstones—Jack “Koos” Allen Committee numbers Page 2 MA STE RS AND LAD IE S CY CLI NG CLU B Tra in in g Power to the Pedals Building Strength and Power for Time Trials Time trials are excruciating events. As a race against the clock, a competitor must ride at their limit from start to finish. There are many components of a time trial that contribute to a good ride; these can include equipment selection, mental attitude, aerodynamic position, and nutritional status. However, success in the time trial is most dependent on the athletes' physical ability to generate power to the pedals. This ability is dependent on a combination of strength, power and speed of movement. Strength refers to a force that one can apply against a resistance, such as lifting weights; and power refers to the ability to exert that force at speeds characteristic of cycling. Studies have shown that the combination of strength training and power training result in greater gains in each. You can help to develop your ability to deliver power in time trials by performing long intervals. During interval training you are targeting the cardiovascular system to help generate power, but where does that power originate? In this article we will review two ways to build strength and power for a time trial event. The first is to increase core strength, which will help put more power to the pedals by providing a solid platform for the lower body to push against. Riding with an undeveloped torso is similar to riding a bike with a cracked frame, the power will dissipate elsewhere. Secondly, we will address transferring strength gains from the weight room into power production to the pedals through on the bike strength training. Core Training In the last few years, there has been a big increase in the emphasis on strengthening the "core" of the body. The body's core, which includes the back and abdominal muscles, can be a weak link for many time trialists. Because of the extended aerodynamic positions, cyclists may be able to generate ideal power early in the event, but then low back fatigue and pain contribute to a loss of power. Most riders give away significant pedal power because of weak low back and abdominal muscles. The legs perform most of the work in cycling, but a strong core will increase stability on the bike and increase power transfer to the pedals. In addition, a strong lower back will allow you to remain in a more aerodynamic position for longer periods of time without discomfort. On-the-bike strength training During the off-season you can develop a solid strength base in the gym, however, strength training alone will not make you a better time trialist. By adding on-the-bike resistance training to your program, you will transfer the strength gains from the gym to pedal power. The combination of a well-designed strength training program and on-the-bike strength training will maximize your potential. Most of the power delivered from your legs to the pedals comes during the first half of the pedal stroke. The muscles that are active during this phase include the quadriceps, hamstrings and gluteus maximus (your rear end). The gluteal muscles are used to a much greater extent in the time trial due to the aerodynamic position. These muscles are most active during the first half of the down stroke, providing substantial power when it is most needed. The following drills allow you to target these muscle groups and transfer the strength gains made in the gym to specific on-the-bike applications. One leg pedaling. This strength and skill drill will help to increase power through the top center and bottom dead center of your pedal stroke. This drill is best when done on an indoor trainer and should be ridden at a moderate intensity level. To specifically target the muscles used in a time trial, complete the drill in your aero position. After a thorough warm-up, pedal with only one leg at 50-60 rpm in as hard a gear as you maintain for 30 seconds to one minute. The pedal stroke should be made as smooth as possible. Alternate and ride with your other leg for the same time period. Rest for 2-4 minutes between efforts by riding with both legs at a faster cadence (95 - 110 rpm). Repeat the drill 4 to 8 times for each Page 3 MA STE RS AND LAD IE S CY CLI NG CLU B Editor’s chatter—on using vices Incredible how it’s almost always the same people that are early, and the same people who arrive late for the races. It’s funny how bad habits sometimes seem to fulfill a need, like needing to understand the groups and their time-keeping system better. Having an indecent knack of arriving late, allowed certain things that were rather unclear to reveal themselves in my understanding. It is said that the club / committee frowns upon riders breaking up groups which (in their minds) cause havoc with the riding times and handicap system. There seems to be a general feeling, that if a rider is strong enough to do this, then they are strong enough to move to a higher group. Being a rather newbie in this environment, it didn’t mean much to me except to show me who did and who didn’t know their jargon. Well, starting way late for Theo’s circuit, it was an experience catching and passing the slower groups. Riding hard to catch a slipstream, resting and then returning the favour by pulling them a bit before catching the next group. Sometimes not everyone could keep up, and their group would be ‘torn’ into two smaller bunches, those who could and those who couldn’t sit in my slipstream. Funny how both groups would return to about the same pace, left to their own devices. The understanding only came much later that it was really not helping them, but hurting them. For the hill-climb I decided to first have a warm-up ride. If there were 120 riders, it would mean 120 minutes after 6 ‘o clock would still be acceptable. This little piggy didn’t go to the market,.. this little piggy went and found NOBODY. Not even a chocolate wrapper flapping in the wind! Then came Butterfield / Maitland when I arrived just as the group slower than my own, started. Slipping with the plastic cleats, it once again became a mystery why grown men had designed a bicycle with a cross bar high enough to catch you from falling, yet not low enough to do so in a gentleman-like manner. Anyway, after catching up to the bunch and pacing a bit, our chairman kindly informed me to “go sit right at the back”! Amazing how fast hot feelings inside can come bubbling up… He just would not budge, he wouldn’t even accept a breakaway on one of the hills, stating that it would be un-natural for the group, and that someone would try and chase me down. That competitive pushing spirit did go lie down, even though it took a while, giving rise to pondering 42 (the apparent answer to the question of life, the universe and everything-according to Douglas Adams). Did Dennis mean that every group would naturally finish the same time with the help of the handicap system? And that it was due to riders like myself cycling in an incorrect group, who upset that natural time of the group, which –in effect- was making it difficult for the seeding committee to track tendencies of each group to either over- or under-perform? Every group has their average and weak riders, but it seems to me that it is the time of the strong riders (the pacers) that determine the handicap assigned – as it is them who pulled the group to reach the time they did. Sometimes it is the over-the-top performance of these strong riders that allows them to earn more points than anyone else, theoretically. Sometimes though, it’s that bastard who sat at the back all race long, possessing the audacity to sprint past our benign hard workers who come first. Thus it is the movement of, and hence the allocation of these strong riders in groups, that cause the upsets and unhappiness of each winner not obtaining the 120 point prize. And so, coming late did grant the time to think and understand why some strong riders should rather be moved up a group, and late arrivals not allowed to do anything, but piggyback. Please note that the views expressed are solely the opinion of the editor and is not neccesarily supported by the club. MA STE RS AND LAD IE S CY CLI NG CLU B By : Casey Beary Hello fellow cyclists. Well my family and I have been in Bangalore a little over 4 months now. We have settled in quite nicely after battling to find a house with a garden and a school for the kids. I enjoy receiving the weekly results and mails from Sonia, keeping me up to date with all the cycling news and results. I often reminisce of my much enjoyed days of cycling in the D group with the Masters and Vets. I still remember my very first race where I am still embarrassed to say that the entire group, including a young girl who could not have been older than 12, dropped me on the hill like a toilet seat! I really miss the exercise that we were able to do back in SA. Those scenic rides over Maitland’s hill and around the Wild Side, chasing after “Chucky” Norris and “Canckles” Marriot, and the spin-run training sessions we used to do on Tuesday and Thursday nights followed by the compulsory beer or three at Barneys. That reminds me, Closest thing Chucky you owe all of us at least 10 rounds! I also to a real bike! miss the informative runs from Hobie to Cape Recife lighthouse along the beach with Hennie and the gang. It’s amazing how the distance doesn’t seem to matter when the scenery is good. The Friday afternoon swim around the 6-pack and back is also something I will definitely do in December when we are back. It may seem strange to most, but I am also missing the infamous PE wind as well. There is never wind in this place. Half the population would blow away if there was as they are so small in stature! I tend to have a lot of time to think of these fond memories, as on any given working day I spend between two and a half to 4 hours in the car traveling to work and back. In this time we only manage to cover 40km’s each way! The traffic is a nightmare, and if you have to ask about the traffic rules, well that’s a moot point. The locals seem to think the lanes are only there for show as it is an international regulation. The one rule that is quite evident is that the biggest vehicle has the right of way. Each day I experience at least 5 near misses with head on collisions. You eventually learn to switch off and I try to doze in the back of the car as much as possible. It is also not uncommon to see a full family of five on one motorbike. Normally there is a small child about three years old in front, then the father, then another child, then the mother who is holding an infant or baby. The rules states that the only the front person is required to wear a helmet. I am not to sure how they figured that one out, but it is apparently because the driver is normally the bread winner so if he dies it effects the entire family! I have been in 3 accidents in the four months we have been here. There are no stop streets and very few traffic lights, so people tend to hoot and yield before proceeding through an intersection. Two students on a motorbike failed to slow down and drove straight into the side of our vehicle. Needless to say, they came of worse. My second incident was due to a mistake by my driver which could have cost him his life. Not because of the accident, but because of the angry mob of people who wanted to lynch him. He was busy passing a bus on a narrow road and managed to clip a lady walking to work with his side mirror. She dropped like a ton of bricks with the entire mirror next to her. My driver (A.K.A Manwell – from Faulty Towers) sped off. When I questioned why he did not stop he said that they would lynch him as it was his fault. Well, we have subsequently changed vehicles with my wife, and use a different route to work now. The third accident was less dramatic with an Auto Rickshaw (Tuk-Tuk) rear ending us. I am still managing to run a couple of times a week to try and stay fit but more to keep off the inevitable beer boep! Yes, the beer is good here. The problem I have is my beer to exercise ratio is working against me. It’s quite hectic running as you spend most of the time dodging cars, busses and cows. The cows rule the road and are often seen sleeping in the middle of a main road. The traffic merely moves around them. For every cow (and there are loads of them) there is at least 5 street dogs. These are the beasts that wake up my kids at 4am with constant barking! There aren’t too many bicycles here due to the traffic and the road conditions. There are a few “Dik Wiel” bikes that are used for transporting many things such as coconuts to the market. I have decided to bring a mountain bike back to India after December holidays so I can at least do some riding. Page 5 I managed to watch three days of the first test match between India and Australia a few weeks ago. What an experience! The Indian cricketers are treated likes Gods over here. When a fielder merely walks towards a stand of supporters they go wild as if the person has just one the match for them. This happens non-stop and we found it quite a laugh. We experienced our first Diwali celebrations a few days back. I have never heard so many fire crackers before. The entire town goes crazy and spends huge amount of money. The more noise they can make, the better it seems. We didn’t really appreciate it as they only ended at 3am and I had to work that day! At least it was only two days of torture. We are fortunate to have friends here who have been living here for over two years now. It makes things a lot easier and we have met many other expats from SA, UK and AUS through them. Most weekends we end up braaing at one of our houses. No boerewors though, only chicken, fillet and pork sausages. All I know is the first thing I am going o do when back in SA in December is have a Wimpy breakfast and some spare ribs at the Spur! MA STE RS AND LAD IE S CY CLI NG CLU B Another amusing thing about India is that some of the people tend to invent words that cannot be found in the dictionary. They often talk of preponing (opposite to postponing) meetings and upgradation of equipment (I think this is a combination of upgrade and industrialization). The locals are all very friendly and polite and accidents on the road are normally handled very amicably without drivers even getting out of their vehicles. The favorite way to end off an e-mail in India is by saying “kindly to the needful”. We are back in PE early in December. Chucky and Cankles I trust you will have a full fitness routine planned so you can put me through some torture. I am hoping that the altitude training I have been doing combined with my carbo-loading thanks to Kingfisher beer will give me the edge. Think of me when you are struggling up all the hills on Saturday mornings! I have attached some pics below. Regards Casey Beary CONTINUATION FROM PAGE 3 - On-the-bike strength training Muscle Tension Efforts. These workouts can be performed on a steady climb (5-8%), against the wind on flat roads, or on a stationary trainer. The idea is to maintain a low cadence (55~65 rpm) while pushing against a high resistance. The purpose of the lower cadence is to allow you to limit heart rate, increase the muscle tension and force you to concentrate on your pedal stroke without the benefit of pedal momentum. It is important to stay seated and in your aero position during the entire effort. Try to get an even amount of power output throughout the entire pedal rotation. Initially, pedaling this slow with this amount of resistance is going to cause your pedal stroke to be uneven. If these are done on an indoor trainer, you will hear the wheel surging and slowing through each pedal stroke. Try to eliminate this surging by "scraping the mud off your shoes" at the bottom of the stroke, then pulling up through the back, and extending over the top into the downward push back to the bottom. These high muscle tension efforts can be ridden for 10 to 15 min, allowing the same time for recovery. Start with 2 or 3 repeats and increase up to 4 or 5. Power Starts. Designed to help increase your power to the pedals, this workout needs to be done on a flat section of road. Select a large gear, possibly a 53 x 12-15, but adjust accordingly depending on your level of development. You want to begin this drill at a very low speed (3-5 mph). When you begin, JUMP on the pedals, out of the saddle, driving the pedals down as hard as possible. You want to use the leverage of the handlebars to move your body over each pedal as you drive it downward. Each effort should last no longer then 10 pedal strokes or 8 to 12 seconds. Since this is a muscular workout, you can ignore heart rate during these efforts. It is important to ride easy for 5 to 7 minutes between efforts to allow for full recovery. You can start with a set of 3 to 5 repetitions and build up 8 to 10 repetitions. This drill does place a high load on the knees. Do not attempt this drill until you have completed at least a month of basic strength training. From Kathy Zawadzki;http://www.trainright.com Page 6 My journey this year started in a slightly different fashion than the previous years. I was going to the Tour on my own as all my buddies from previous years decided to stay at home. I only went for a week as I was later going to attend the Olympic Games in Beijing.There were 2 factors that influenced my decision this year to go on tour. The first was the fact that we would stay 2 nights in a ski resort on top of Alp D’ Huez and the possibility of our home town boy John Lee being selected for the Barlowworld team. It was with great excitement that I heard that John-Lee was actually selected and I will be watching him riding the tour! I departed on the 18th July 2008 as the tour entered the final week. I had to take some “padkos” for John-Lee as he requested biltong and marmite from his mom. At the airport Rover the dog seemed to be interested in my luggage, but I managed to outsmart him on the day. The weather this year was the complete opposite MA STE RS AND LAD IE S CY CLI NG CLU B small town at the bottom of Alp d’ huez. W e finally arrived at the top of alp d’ huez and heard that John-Lee had a bad fall on the day. He also became famous all over the world and suddenly all eyes were on him. By now the tour group was as interested as what I was in John-Lee’s performance. I have arranged to meet him at the end of that stage the following day. We all waited and watched him reached the top of the climb, still with that same smile. By now I have done quite a few rides and suffered all the way up those Mountains. I certainly missed my fellow riders form the previous years. The evening on Alp d’ heuz we had dinner with Paul Sherwin and Phil Liggett. We also shared the dining hall with a lot of Australians which also became interested in our guests. I met up with John-Lee in his hotel and shared his experiences to date. I also met some of the other riders and tour management. The following day we met the tour for the stage start from Bourg d’Oisans to St. Etienne. John-Lee organised me 2 VIP guest cards and we had the privilege to meet up with the riders from all the other teams. Our tour left the town and we finally reached the spa town Vichy where we spend 2 nights. The following day we had our last ride and it turned out the highlight of my tour. We rode through the farming areas and finally I saw the sunflower fields. My dream was always to be able to have a photograph while standing in the fields. Everyone had to stop so that Anch could get her photograph taken. of previous years. It was freezing cold in the Alps and it even snowed in certain areas. On our tour we had cyclists from Durban, Johannesburg, Cape Town and even Mosselbay.Amongst them were Lee-Ann Lange, Malcolm Lange’s sister and Dave Bellairs from Cycling South Africa. I met up with John-Lee on the 20th July at the start of a 185km stage. It was pouring with rain on the day but there was still a big smile on his face. It was the first real mountain stage of the tour and he was looking forward to it. On the 26th July we left Vichy and drove in the Our base was Briancon from where we rode bus to Saint Amand-Montrond for the final Individsome of the big Cols which included the Col de ual Time Trial. I once again abuse the VIP guest Lauteret and Col de Galibier. We left Briancon on card and waited for John-Lee to complete his time nd the 22 July and headed for Bourg de Oison a trial. Page 7 This area was reserved for the Press so I had no option but to make friends with the American Press. Being a Hincapie fan I thought I could also benefited from flirting a bit with them. I still remember as John-Lee was completing the timetrial I realised what a fantastic achievement he accomplished. I remember the youngster 7 years ago taking a trip to Cape Town for the Argus in the back of my car. How time have change……… Suddenly he had hundreds of fans all wanting and demanding his photograph and autograph. A few of the tour group members also wanted to congratulate him and we all felt proud of being South African. Our tour group left shortly thereafter for Paris where we spend the weekend before flying home again. Anch did the shopping again and enjoyed Paris as it is a city that you can never get enough of. I missed Chris and Heinrich as they had to carry all the shopping bags last year.I thoroughly enjoyed my week in France, did enough hills, drank enough wine, had all the good food and watched John-Lee completing his 1st tour de France. What more can you ask for.Next year the tour starts on the race track of Monaco and I’m sure the Cervelo will be testing that track……until next year then. By .. ANCHERIEN DU PLESSIES Page 8 MA STE RS AND LAD IE S CY CLI NG CLU B Page 9 MA STE RS AND LAD IE S CY CLI NG CLU B Saturday,November 15 ………… an easy team ride in the race followed by 60km of downhill to J-Bay, what a lovely start to the tour……..LITTLE DID WE KNOW WHAT LAY AHEAD!!!! Sunday was ok? Except for the little blip on the radar at Kareedouw….. but as for Monday!!!!! That was a day from hell! Never again will I complain about Maitlands or Surrey or 5k. these aren’t hills. You wanna see hills, then go to the Bloukrans Pass (and the Brenton climb in Knysna). The highlights were many, the high-speed chase from Mossel Bay, amazing countryside and wildlife, the joy of finding new levels to your ability, but the best was my teammates who made the event so memorable. 700km in 6 days and then a quick 200km DC. Top up. What a great way to spend a week. To everyone involved in the tour, thanks for making it so special. Tony, you’re amazing. Lee and Andre thanks for putting up with this crazy bunch. Now where can we go next year? They say the weather is great in Durban! Vince Jearey DOUBLE CENTURY TEAM 1 TEAM 2 Andre Burger Leigh Shepherd BarryWoods Andrew Ward JaquesThompson Dennis Ford Hanlie duToit Braam Dorfling Vincent Jearey Arno du Plessis Cindy Ferrey Clifford Mulder Gavin Hatchett Errol Wasserfall Gavin Bennett Reginald Haupt Joey Bennet Herman Brink David Stuthard Trever Wall Francios Geldenhuis John Wall Christie Botha Rob (tour,not DC) Page 10 MA STE RS AND LAD IE S CY CLI NG CLU B FROM THE EDITOR : Well, we are getting some original material in from members, which is awesome! - Thanks, and keep them coming!! Wishing all members and their families a wonderful Festive Season. I hope you will find what you want under the Christmas tree. If you are travelling - Arrive Alive!!! See you all in 2009 JAQUES THOMPSON Page 11 MA STE RS AND LAD IE S CY CLI NG CLU B FLINTSTONES NEWS, VIEWS AND BACK CHAT Flintstones’ observation – Summer is round the corner (we think); time all you Stones and other bikers shed your furs and get down to it. We are seeing some good turn-outs for our events, and even better times, the ladies are a force to be reckoned with in numbers, fast as well as good looking. Having been attacked by a ladder on two separate occasions, I was a bit late joining in the fun, so am a bit out of date with the news. The Butterfield course, Race No 7, saw some very good times, and the recently promoted speedsters were having a mild moan about the speed of their new group – you’ll get used to it. A few riders wandered off the course (incl Koos); illustrates the importance of reading the maps, not just assume you remember the course. Jack Allen Circuit was full of fun, as usual, it turned out to be a rattling good ride. A few riders were wandering about, asking Koos “Who is this $&@#% Jack Allen?”. “No idea” says Koos. A mass start makes a difference, the leading group shot up Long Barn in a fairly tight bunch, with the rest hanging in. One of the front group has a PARROT for a coach, teaches him to FLY up the hills. It works!! Gave a lady rider a lift, who was in trouble, we had a fab day, caught the tail-enders on Lake Farm, rattling at them as we sped past, shouting words of encouragement. Most seem to appreciate a bit of fun on the ride, especially up Maitlands. Organiser Mike had a following wind laid on for the back markers. Good Lad. George Jacobs ride is a very interesting ride, although a testing course. and enjoyed it, plus you entered for the time trial. Make Roland’s day. Hope you all did well The Criterium at the University is an event not to be missed. If you haven’t ridden it yet, make it your first time and enjoy the first of many. Anche and her organisers will see you have a memorable day to finish the first part of the season. Only another 12 days before the fat man in a red suit comes visiting and distributing gifts to all and sundry. Koos and FLO and all the other Stones join together and wish you all a “Very Happy Xmas and a great Festive Season”. And we wish you all you wish yourselves and, for the new year 2009, a successful year with many happy hours of SAFE pedaling. Don’t put your feet up and vegetate during the break – join your mates and keep in trim. The fun starts with the Time Trial on 17th Jan. See you all there, until then happy and safe riding. Koos KOOS’s FUNNIES Three mature guys are having a social pedal. Henry says “Windy, isn’t it?” Koos says “No, it’s Thursday”. Says Ralph “So am I, let’s stop and have a drink”. A mature cyclist in his 80s has his annual check-up. A few days later the Doc sees the guy with a gorgeous blonde on his arm. Later on in the week the Doc spoke to Fred – “You are doing alright, I see”. Fred says, “Well, you said Get a Hot Momma and be cheerful”. Doc replies “I said, you’ve got a Heart Murmur, be careful!. 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