He climbs well for his weight

Jensie just can’t stay away from Adelaide.

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From April 24th to May 2nd, Jens will ride the nine-day Tour from Adelaide to Melbourne to raise awareness and funds to cure cancer for all.

He will be fundraising like the rest of the 180-strong team who are working hard to meet their fundraising goals.

I am extremely excited to be riding with Tour de Cure as I know that cancer may affect my life or the lives of my dear ones at some point in time. Like every family man, I want to do my bit to help prevent and ultimately cure cancer once and for all. Cycling is a great way to raise funds and awareness and it promotes a healthy lifestyle which is key to prevention.

During Signature Tour, Jensie and the Team members will be working to establish the hashtag #shutupcancer to draw attention to the  various fundraising activities and events to help cure cancer.

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You can still apply as a Guest rider, further details here.  #shutupcancer

Or donate here

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Adelaide Bicycle Buy and Sell

In case you haven’t seen or used this before, there is a neat facebook site for buying and selling bikes in Adelaide. I’ve been following for the last few weeks and it appears that you need to be quick.

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Trainers

I’ve had some interesting responses to my query a few weeks back regarding what trainers are used. Here is a wrapup. Thanks for the replies, there were some quite detailed responses.

JL (Adelaide)

I have a Watt Bike Pro.

It is brilliant, albeit not cheap ($3,500). It shows for each leg – power, where in the cycle the power is delivered and how much and accordingly the split of power between legs – for each revolution.

It has its own little screen or you can connect to a lap top for more details and bigger display. I connect my Garmin strap to it to measure heart rate too.

 

As a stand alone machine, I don’t have to put another bike on it and fuss around – just put my shoes on, click in and suffer.

 

The trainer is a great way to get the intense work done.  Hills are great, but this is so efficient in both time spent and being able to measure and repeat unaffected by wind, traffic, lights etc.

 

I do 2-3 sessions of 60-90 minutes on it a week, plus whatever I get to on the road or mountain bike.  An hour is tolerable, 90 minutes is mentally tough and frankly the limit for indoor work. But with a clear program and some form of music or even news/current affairs in the headphones, it is surprising how easy it is to stay motivated.

 

One thing I have invested in is a massive industrial fan. You sure sweat like a bastard indoors.

 

I also have a set of rollers.  I don’t use them as much now that I have the watt bike, but every now and then they get a go.  They are not as easy to use for any sort of intensity but are unparalleled for technique and feel.  It allows you to develop the skill to spin at 145 rpm without throwing yourself off and while keeping your upper body relaxed and the bike in a straight line. I have a fan attachment which can be used to increase resistance, but because of the concentration needed to stay alive on rollers, high intensity work is not feasible. Too much mental energy is put into suffering through intervals to be able to dedicate enough brain power to skills.

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DL (Adelaide)

I attend a gym and go to a “Ride 30” class which is instructor led. The class uses music to set the Tempo and has 7 music tracks as follows:

  • Warmup
  • Surge
  • Endurance
  • Short Intervals
  • Power
  • Rush
  • Recover, includes slowdown and stretching done both on the bike and off the bike

The “bikes” that re used are spin bikes which use a heavy flywheel with fixed hub and a knob is used to adjust the resistance by increasing/decreasing the friction braking on the wheel. Bikes have adjustable seat height, handlebar height and seat front/back position. You use three riding positions in class being ride, race (extended out on the reach handlebars) and climb/out of the seat etc. Cadence varies between about 90 and 120 depending on the track. Music tracks vary, and you have the instructor barking instructions, encouragement etc at you throughout.

The flywheel bike is good as it enables a smooth riding style similar to being out on the road. Resistance is self-governed with no digital meters or anything to give you feedback except for how much you are sweating by the end of the class. The bikes don’t give off very much noise as there is no windage from spokes or wind vanes. The gym also runs a 45 minute class which has 2 more working tracks (9 tracks in total).

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SV (Adelaide)

We have a LeMond. Gives a good realistic feel but I avoid it like the plague. I tend to use it for short 30-45 min recovery sessions in summer, for example in the morning before an afternoon crit race.

In winter I try to do some intervals but find it very hard to get motivated. Tried various music and TV but really it depends on my mood. Sometimes I don’t mind doing it and other times….. Never done a spin class but will try some this winter seeing as I’m so hopeless on a trainer. I will use Ergo Performance Cycling Fitness. Just opened in the city and run by a friend of mine, Dave Parsons. Very sophisticated set up with power measurement, race against other people there, etc.

Wednesday Legs comment – I’ve been in contact with Dave and will be catching up with him in the not too distant future to see what Ergo are about and have a look at their setup. Dave uses Kurt Kinetic Rock & Roll frames facing a 3 meter wide screen at the front of the room. Each bike is linked to a state of the art computerised resistance units able to tailor workout intensity to match your personal fitness level.

I’ll post my comments in a future edition.

In the meantime you can have a look at their website here.  Ergo

SL (Perth)

I have a Tacx trainer, had it since 2009 (bought it when I smashed my shoulder). It has 5 manually adjustable resistance levels. I only use it in winter it is just too hot in the garage in summer.

I normally do a 1hr set, usually 4on/3off times 5, then one legged pedalling 7 mins left, 3 mins right. Warm up and cool down either side
“On” means >150bpm

I just listen to my iPod and try to see how big a puddle of sweat I can make!

AS (Melbourne)

As it happens I do spin class most Friday mornings.

The spin bike is a Keiser. It has a good display showing;

Cadence

Watts

Time

Distance

Gear

I have attached a link below. Gears work really well & you can easily adjust the seat & handlebar height so it’s very comfortable.

http://mseries.keiser.com/m3.html

The best motivation is a good looking female instructor (which we have). Sessions runs for 45 min & they call out instructions. Background music helps as a minor distraction. No video to watch.

DS (Adelaide)

The BT trainers are excellent, as used by the AIS. Allows you to use your own bike, good for just rolling the legs or hard intervals. Music is the choice to beat boredom. Personal choice, something on the rock/heavy side!!

BT ATS

DP (Perth)

I use a set of rollers.    I love them!!   They are quite old, and basic. I bought them years ago from a guy in England.   Not sure which is better, being on them, or a stationary trainer.   I like them, cause it’s more like riding a bike, but obviously on a stationary trainer you can focus more on the effort, rather than the stability aspect.   Also, as rollers aren’t resistance training, I find myself in the 53-11 turning 60km/hr.  You definitely don’t want to drop off the side too often.

I use sufferfest for my training on rollers. It’s tough, but somehow enjoyable.   Perth being Perth, they don’t get used much, but I do get on them and turn the legs over while watching the Giro or the Tour.  Generally it’s the bleakest & wettest time of the year, so it’s some good training in the bank, rather than being a couch potato.

When not using sufferfest, I do intervals, 4km’s at 50km/hr, then 1km @ 60km/hr.   This is a really good work out and builds some really good recovery.   It’s also a good quick way to rack up 60kms of training. J   Unfortunately, it can’t be replicated on a stationary trainer at the same speeds.

SM (Perth)

I have had to do a bit of FIFO work recently.

Prior to going away I recorded my favourite and fastest group ride on the gopro. I take my ipad with me to site and watch it while I punish myself on the spin trainer as I simulate the ride.

I don’t bother with music. I put the headphones in, turn the ipad up and listen to that beautiful hollow concerto of carbon-rubber-bitumen! (and the occasional curse)

VERY good for keeping the fitness up if you can’t mount the steed.

It’s a very personal and realistic take on the “sufferfest” videos (which I think are average at best).

In lieu of that, I put the Red Hot Chili Peppers – Live at Hyde Park album on and go nuts.

And lastly, and knowing him like I do, this is a dream trainer.

AD (Rose Park)

My Trainer is Suzie – 22 – hot – blonde – that’s plenty to keep me motivated.
Hope this helps !

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Thanks all for your feedback.

Hasn’t helped me one bit. Looks like, as in everything in life, there is no one perfect solution. All i can say is that If it works for you, just ride it!

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Cycling Quotes.

From a regular to a newbie who was riding in our group for the first time on Sundays Coast to Coast.

“Sam, what happened to your arse”.

This geeza is whippet thin, a kiwi, a professional trainer and still holds a grudge against Greg and Trevor Chappell for the underarm. (Suspicions are that he wasn’t even born then, but the grudge is handed down from generation to generation)

A follow up to the last Wednesday Legs posting. The team Soigneur rode with the team down to Trapyard gate on the Saturday stretch, and got chatting with a stranger on the ride, who tried to be complementary and said that “You ride well for your weight”.  Jeez, talk about a back handed compliment. It’s true, he does ride extremely well for his weight, but coming from a complete stranger. We suspect this gezza was gay and was trying out a new line on him?

Ah, and also an apology.  I posted a table of finishers from SA and it looks like I missed a few, so apologies to Adam Kerin (8:06), Mike Mullan (8:08) and Matt Ferriss (9:23). Excellent times guys.

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Spring Classics

The Spring Classics are in full swing now

Milan San Remo – 293km of pretty flat but gorgeous cycling when the weather is good, but miserable otherwise.

Won by John Degenkolb in a mass sprint, with Alexander Kristoff  2nd and Aussie Michael Matthews 3rd.

Photos from Steephill TV

course-map

Ciclismo: Milano-Sanremo
Ac old damp Start in Milan

 

Milano Sanremo Milano Sanremo

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PIC526201342 Ciclismo: Milano-Sanremo Milano Sanremo Ciclismo: Milano-Sanremo

And then after the race, we understand that 11 Trek bikes, 11 Specialized bikes from EQS and 11 Specialized bikes from Tinkoff Saxo team were checked by the UCI for hidden motors. The bikes of the three podium finishers: John Degenkolb (Giant), Alexander Kristoff (Canyon) and Michael Matthews (Scott) were also checked in the podium area.

Tirreno – Adriatico

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Tirreno Adriatico 2015

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Tirreno Adriatico 2015

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Quintana wins overall

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Paris Nice

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And your winner, Tassie Richie Porte

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Lezyne GPS Bike Computers

Well, this is promising, Lezyne have released some reasonably priced  GPS bike computer that looks set to provide a cheaper option to the Garmin without, apparently, sacrificing capability.

There are 3 in the range, the first being the mini GPS at $140US.

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The middle is the Power GPS, a computer that will even sync with your phone to display incoming texts, emails and phones calls. Fantastic. I try to use my rides as a means to get away from the connected world.Product-gps-powergps-zoom2

The last one is the Super GPS.  It simultaneously utilizes ANT+TM and Bluetooth® Smart, allowing for synchronization with iOS/Android devices, power meters, heart rate straps and speed/cadence sensors, power, heart rate and all other important ride details, and notification of incoming phone calls, texts and emails . Advanced GPS information provides reliable and accurate ride data and is easily navigated with four buttons. The micro USB rechargeable unit is secured in a chic aluminum bezel and can record up to 400 hours of ride info. Rides are saved as .fit files (compatible with Strava™ andTrainingPeaks®) and easily transferable via flash drive technology or through the Lezyne Ally phone app.

 

 

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No word in its release date, but one would anticipate it wouldn’t be far away.

And lastly, a Sky infographic with the Cobbled Classics starting this weekend

cc

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till next time

tight spokes

iPib

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