Puka Up

I’m delighted to present the first of a 5 part series of articles by Dave Moen from Form Physio.

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Strength training for cyclists

Sitting to write this article I am struck by the overwhelming simplicity of my proposition: lift weights and you’ll ride stronger, feel better, get injured less and enjoy better health.
But we’ve found that for most people, strength training remains an untapped well of potential.

Heavy weights allow you to work your body in a very low rep range. This triggers specific adaptations that are unachievable with body weight or on-bike activities. The increase in maximal strength dilutes the significance of lower intensity tasks – so you work less hard (percentage max) for the same work rate. The collective metabolic, hormonal and musculoskeletal changes triggered by weight training are performance positive. A quick look at any serious national sports program makes this clear.

Why people avoid strength training
• Fear of injury
• Not knowing how
• A feeling that weights fatigue will impair sport specific training
• Perceived lack of time
• Distaste for gyms
• The generally erroneous conclusion of increasing body weight.

Let’s address the first three.

1. Fear of injury
Injuries from weights training are very uncommon, and are even less common when training is programmed intelligently and delivered with technique training. In fact, strength training is almost certainly protective of injury due to the positive adaptations in muscle, tendon and bone. It’s also important to dissociate training-related pain from injury. It is common and normal to feel sore after a training session, especially when you are starting a training block.

2. Not knowing how
We follow the adage simple things done well. For most people, basic exercises like deadlift and squat variations +/- lunges will be a good start. In the same way that training different combinations of intensity and time on the bike can trigger different performance outcomes in cycling, changing repetitions, sets and rest times can maintain a sufficient training stimulus even when the specific exercises stay the same.

Starting with slightly higher reps (8-12 reps for 4-5 sets) while learning technique will reduce injury risk. Performance improvements will increase when reps lower (say 3-5 reps for 4-5 sets) and weights increase.

3. Managing fatigue
Programming strength training around cycling session demands special attention. Generally it is best to lift weights after a cycling session and then have the greatest possible time between your weights session and the next ride. Heavy weights can cause a feeling of fatigue that can reduce short-term performance on the bike. Whereas the short, intense demands of weights sessions can often be achieved after a ride, even if you are a little tired from the bike. Of course there is a trade off, and the exact decision should reflect your immediate training goals. It is often ok to accept a period of reduced on-bike performance if the training block is likely to result in medium term gains.

Final thoughts
Before forking out for weights I think it is best to complete a training block in the gym. There are lots of weights for sale on gumtree, which indicates the shifty motivation of budding weight lifters. It is good to employ a coach in some form or another to up-skill in technique, and to ensure that you are pushing sufficiently hard. As sports physiotherapists we are experts in movement, and can help you to problem solve any niggles that might have been putting you off weights in the past. With a bit of confidence, motivation and a plan, your ‘6-weeks-from-now’ self will thank you for the effort.

For more information be in touch at hello@formphysiotherapy.com.au or to make an appointment click here.


Cycling physiotherapists
FORM Physiotherapy


iPib – thanks Dave


Ride like       an Egyptian

I had one of these nifty Phairo head ware units come into the Wednesday Legs labs mid January. Phairo is an Australian Designed and Australian Made cycling headwear designed to keep the sweat off your face while you ride. It was first designed in 2004.


The  red one was passed onto a mate of mine who rides with a hearing aid, but often gets sweat dripping into his hearing aid, which causes it to either shut off, or blocks the tiny hearing vents (wets the fine fabric behind the vent which blocks out the sound).

The blue one was trialled by yours truly.

Having ridden with it for more than 4 weeks now, through some cool weather and long hot days, with the longest being a 7 hour ride down to Mclaren Vale a few weeks back, I feel i have put it through some good testing.

I have tried the Halos previously as a means to stop the sweat dripping down into my eyes, but found the silicon bead across the front cracks after a few years, so was keen to see how the phairo would go. The phairo is made from 100% polyester knit fabric. The bottom section of the phairo , the bit that fits across the forehead, is a folded back double thickness section that provides a good barrier to sweat, and rather than diverting, it wicks the sweat away.

It provided good protection from the sun through the massive helmet vents on my new Catlike helmet, and was pleased that the wicking fabric didn’t overheat.

This is from the Phairo website, it’s not me – i wouldn’t want to scare you!


So, would I recommend it, yes – it is one of my go to products when i head out now.

Further details can be found here – https://www.phairo.com.au/

Puka Up

We believe every person matters.
We believe its ok to look after your mental health
Be authentic, be YOU!

Puka Up is a social enterprise founded by one of Australia’s leading mental health advocates, Wayne Schwass.


Having battled silently with his own mental health for much of his sporting career, Wayne is now a dedicated mental health advocate, committed to raising awareness about mental health, emotional wellbeing and suicide prevention. In the Hindi language, Pukka means ‘authentic and genuine’.

“Our vision is to create the environments for every person to have authentic and genuine conversations about mental health and emotional wellbeing”.

In 2016, 2,866 people tragically lost their lives to suicide in Australia. On average 7 people per day die by suicide in Australia and it is estimated a further 65,300 people attempt suicide every year, an estimated 30 attempts for every suicide.

In a few days time, 28 riders will be tackling a challenging eight-day, 1,433 kilometre event is an important opportunity to bring much needed attention to the issue of suicide, an issue that continues to impact families and communities across the country on a daily basis.

DAY 1- March 16 – Brighton to Wollongong – 105.0km
DAY 2- March 17 -Wollongong to Goulburn – 178.2km
DAY 3- March 18 -Goulburn to Canberra – 110.6km
DAY 4- March 19 -Canberra to Wagga Wagga – 260.2km
DAY 5- March 20 -Wagga Wagga to Albury – 134.8km
DAY 6- March 21 -Albury to Shepparton – 183.9km
DAY 7- March 22 -Shepparton to Ballarat – 242.5km
DAY 8- March 23 -Ballarat to Geelong (Stage 1) / Geelong to Queenscliff (Stage 2) / Sorrento to Etihad Stadium (Stage 3) Finishing at Etihad Stadium at approximately 3:00pm- 217.8km

Do you or someone you know need help?

Life can be challenging at times and every one of us will have good and bad days and then there are those days when everything seems too much.

Asking for help is not a sign of weakness, in fact Puka Up BELIEVE it’s a sign of great strength to reach out when we need support to get through challenges times.

If you or someone you know is going through a challenging time, PLEASE reach out to one of the following organisations to get the help you DESERVE.

If you or someone you know are in an emergency, or at immediate risk of harm to yourself or others, please contact:


LIFELINE 13 11 14 Lifeline is a national charity providing all Australians experiencing a personal crisis with access to 24 hour crisis support and suicide prevention services.

BEYOND BLUE SUPPORT SERVICES 1300 22 46 36 beyond blue provides information and support to help everyone in Australia achieve their best possible mental health, whatever their age and wherever they live.

MENSLINE 1300 78 99 78 MensLine Australia is a professional telephone and online support and information service for Australian men

KIDS HELP LINE 1800 55 1800 Kids Helpline is Australia’s only free, 24/7 phone and online counselling service for young people aged 5 to 25

SUICIDE CALL BACK SERVICE 1300 659 467 Suicide Call Back Service provides free phone, video & online counselling for anyone affected by suicide.

QLIFE 1800 18 45 27 QLife is Australia’s first nationally-oriented counselling and referral service for people who are lesbian, gay, bisexual, trans, and/or intersex (LGBTI). 


Strade-Bianche Womens

After a week with snow and temperatures below zero, the temperatures climbed above the freezing point on race day for the women’s Strade-Bianche.

Anna van der Breggen rode to victory in ahead of last year’s winner Elisa Longo Borghini  after attacking on the penultimate gravel sector, when Elisa dropped back due to a mechanical, Van der Breggen continued unabated, finishing ahead of Katarzyna Niewiadoma (Canyon-SRAM) took up the chase, but it was too little too late with Katarzyna finishing as runner-up in Siena for the third time in a row and Elisa Longo Borghini rounded out the podium.

The break away


Anna van der Breggen
Anna van der Breggen
2nd Katarzyna Niewiadoma 1st Anna Van Der Breggen 3rd Elisa Longo-Borghini

Strade-Bianche Mens

Some cold wet conditions at this years Strade-Bianche, not quite the dusty brilliant cnoditions we are used to seeing in this Tuscan Italian one day race.

The men’s route – which is 184km long – includes 11 gravel sectors, totalling over 60km. Most feature in the middle of the race, with sectors 5-8 lasting 11.9km, 8km, 9.5km and 11.5km respectively and all crammed in between 110km and 42km to the finish line.


route.jpgAt the end of 184 thrilling kilometres, Tiesj Benoot (Lotto Soudal), dropped down into Siena’s Piazza del Campo to finish off a spectacular solo victory.

The young Belgian had his first professional win. Attacking from a large chasing group in the long stretch between the eighth and ninth sectors, Benoot made his way over to the leading duo of Romain Bardet and Wout van Aert.

He accelerated away on the final sector and kept Romain and Wouter at bay on the final hike through the streets of Siena.

123000_DXXjSe9W4AYUn2gStrade Bianche 2018 - Gara uomini - da Siena a Siena - 184 km (114Strade Bianche 2018 - Gara donne - da Siena a Siena - 136 km (84161500_DXXySq1XUAEeQMfStrade Bianche 2018 - Gara donne - da Siena a Siena - 136 km (84Strade Bianche 2018 ELITE170300_DXX36G2W4AAGmaF

Australian Robert Power had a good showing finishing 6th for Mitchelton Scott

1 Tiesj Benoot (Bel) Lotto Soudal 5:03:33
2 Romain Bardet (Fra) AG2R La Mondiale 0:00:39
3 Wout Van Aert (Bel) Veranda’s Willems Crelan 0:00:58
4 Alejandro Valverde (Spa) Movistar Team 0:01:25
5 Giovanni Visconti (Ita) Bahrain-Merida 0:01:27
6 Robert Power (Aus) Mitchelton-Scott 0:01:29
7 Zdenek Stybar (Cze) Quick-Step Floors 0:01:42
8 Peter Sagan (Svk) Bora-Hansgrohe 0:02:08
9 Pieter Serry (Bel) Quick-Step Floors 0:02:11
10 Gregor Mühlberger (Aut) Bora-Hansgrohe 0:02:16

A few of you might remember the old H’eroica, based on the Strade Bianche, the local version long since abandoned, rides the unsealed roads of the ‘Little Italy’ region of the Adelaide hills – Norton Summit to Lenswood.

I’ve recently ridden these roads as part of my traning for this weekends Gravelaide, and the roads are just stunning. Unlike the paved roads, which i still love, the gravel roads around here are very, very quiet. Over the two weekends, which would’ve included approx. 70kms gravel, i can recall only being passed by 3 cars, and encountering 4.  On those numbers, I saw more Kangaroos than cars.

Heres the H’eroica route – https://ridewithgps.com/routes/3388952

Capture eroica.JPG

And here’s some photos from some of my recent rides around Cudlee Creek, Gumeracha,  Mt Torrens and Birdwood, just a little further out from the H’eroica route.


Meanwhile, over in France, the race to the sun



Spanish young gun Marc Soler snatched a 4 second win on the last stage of the Paris-Nice ahead of Simon Yates by 4 seconds on the rain soaked roads of the Cote d’Azur.

20180311PNC0001Paris Nice


Rider of the Week – David Rossi


  • What is your day time job?

IT Lead at a Systems Engineering firm in the city. I work with some extremely intelligent, hard working people, and they let me store bikes in the office and dry my smelly kit in the server room!

  • How long have you been cycling? What got you started in cycling?

I’ve been riding bikes since I was a little kid keeping up with my older sisters and younger brother. I grew up in the Adelaide foothills and a bike was my go-to way to get to my friend’s houses through school years.

During uni I realised that I was genuinely overweight, so decided to ride out to Mawson Lakes a few days a week (and cut down on the Nutella sandwiches made with Tim-Tams instead of bread).

1When on a weekend ride with a uni mate we were passed by an old dude on a roadie like we were standing still, so we both rushed out to buy road bikes, and it all grew from there. Around that time I did the first TDU Breakaway Tour in 2004 (what is now the BUPA Challenge), but only the 83 km version, because I didn’t think I’d be able to finish the entire stage.

  • How many bikes do you own and what is your main go to bike?

Lucky 7, or maybe 1 for each day of the week:
Lekker Amsterdam Elite:

A replacement for a cheap second hand vintage single speed that was sadly stolen. This is a unique bike (bought from the friendly guys at Treadly) with a carbon belt drive, Continuously Variable Transmission internal hub gearing, hydraulic disc brakes, and internal LED lights. It’s an amazingly smooth and quiet ride, and while is overkill for a pub bike, I love it. I ride it to get food or shopping around the city, and when I go to things like footy at Adelaide Oval.
Reid Granite 2.0

My summer commuter, trailer hauler, and adventure bike. This “gravel grinder” was donated to me by Reid Cycles as a bit of an experiment. It had only just been released when I approached Reid for help saying I was planning to ride across Europe but didn’t have a suitable bike. They gave me the bike in exchange for photos, feedback, and some blog posts. For something worth less than $1000, it’s amazing. It has been serviced only twice in 12,000km (once in Germany, and once by the friendly guys at Treadly), but just keeps rolling. Running Schwalbe Marathon Mondial tyres I’ve never had a single puncture on it, and it does its duty as my workhorse very well. It’s covered in stickers, most of which are donated by friends or collected during TDU. For the places it has taken me, it means a lot to me.
Giant TCX Advanced Pro 2
I bought this with the intention of some more gravel adventures, and *maybe* some CX racing, but it turns out racing is super fun even if you suck at it! In a vain attempt to make myself faster I upgraded it with some Curve G4 Carbon Tubs (again from the friendly guys at Treadly), and chucked a monster cassette and fatter tyres on the stock wheels for adventures.
Giant TCR 2
tcr2My old roadie, recently dusted off and restored to former glory. Strava says it’s done 10,000km, but Strava didn’t exist when I got it in 2004. It’s been through many sets of wheels, but with the latest set it rides better than ever. It wouldn’t be worth much to sell, but I have a soft spot for it.
Giant Seek 0
seek0My winter commuter and other trailer hauler; the kind of bike I’ll happily ride in torrential ride (and have many times). Hydraulic disc brakes, full length fenders, and an Alfine 8 internal hub are all perfectly suited to reliable commuting.
Giant Trance Advanced 0
giantA dual suspension mountain bike that I use mostly for smashing around fire trails in Black Hill (just behind my house – you’re not meant to ride in there just yet but we’ll keep it a secret), Cleland, and Fox Creek. The suspension travel and range of gear ratios with SRAM Eagle is amazing, so takes me up and down trails I never thought possible.
Giant TCR Advanced Pro Disc
discMy newish roadie, and a huge step up from my old one, with lots of carbon, Di2 and hydraulic discs. Shortly after getting this bike late 2016 is when I started to take cycling a bit more seriously, going faster and riding more hills, but only because I wanted to keep up with the strong riders in my groups.
Honourable mention to the WeeHoo iGo Turbo trailer:
IMG_0646After a couple of ALDI trailers, I now tow my 5 year old son in this trailer. He’s strapped in with a harness, can pedal (although the ratio is too low for him to really give any assistance), has pockets for a drink, snack, and toys, mini panniers for his wet weather gear, electro-luminescent wire lights, a Bluetooth speaker playing his favourite songs, and since I was yelled at more “child abuse” for riding in the rain (despite my son being in a rain coat and rain pants) I added the optional canopy.

What bike do you covet?

While I would absolutely love something like a Curve GXR, Firefly All-Road, or Allied Alfa Allroad,

Curve GXR
Firefly All Road
Allied Alfa Allroad

none would really achieve E+1. It’s getting more difficult to tow my son in the trailer as he gets older, so I’ve been looking at e-Cargo Bikes, specifically the Yuba Spicy Curry, for school drop-offs and playground adventures. Travelling with my son in the trailer is a great way for us to share time and have adventures together, so I try to avoid using my car when I can.




  • Can you summarise some of your achievements in your cycling life so far?

The big ones would be riding the Great Ocean Road and back with my son in the trailer in 2015, a 3 month 7700km tour of Europe in 2016, and an Everesting (including HRS) in 2017. Smaller ones would be rides like Rapha Rising (4800vm in one day), the Dirty Dozen, Fleurieu 300, and The Furore (#adamisajerk).

Rapha Rising
Dirty Dozen
Fleurieu 300

Saying that, some of the hardest riding I’ve ever done is towing my son in his trailer up climbs like Corkscrew Rd, Greenhill Rd, the old Freeway, Mt Osmond, and the Lynton bike path (just for a carpark beer with mates in Belair, then straight home via Old Belair Rd). 15 minutes to the top of Corkscrew on a 50 kg rig isn’t too bad.




  • Do you have any cycling goals?

Other than getting the “Kintyre Killer” KOM, I want to win a CX race this year. I rode in most of last year’s PACC CX winter and summer seasons, sometimes competitively. Some of my best results were during the Nationals weekend (maybe I’m suited to slippery mud).

cycloI was thrown in the deep end a little bit starting in B grade somewhat based on the results of my cycling buddies, but I’m slowing learning and improving, and having a great time doing it. I’ve done a couple of crits and intend to do more, so a win there would be great too. A bunch of mates have also entered a team in an upcoming 24 hour Team Time Trial. We’ll be aiming to break the state record, and I recently completed my longest ride ever at 466 km as a training ride.

  • Who has been the main influence on your cycling career?

My friends, many of whom have been featured on this blog too (Rob GreenwoodBenny JJSam JeffriesJames RaisonFelicity Salkeld – Adam Williss (#adamisajerk) – Bria SmithTed Jennings). I used to ride with a great bunch of guys when I lived in Newcastle. We called ourselves the Craft Beer Cycling Club, just because our rides usually ended up at a mate’s craft beer cafe. We got some retro kit made up with the cafe as a sponsor, and it still get lots of comments. I usually race CX in it for a bit of a laugh (people love the beer sticking out of the back pocket) and as a shout-out to my mate who runs CX Newie and often races in the kit too.

Since moving back to Adelaide in 2016 and my life being tipped upside down a little, I’ve met too many awesome people to count, and have been made to feel part of a great community. My friends give me motivation and inspiration to ride (and usually plan the routes because even now I still don’t always know where I’m going in the hills).

  • What do you love about cycling?

The freedom and simplicity of travelling anywhere in the world under your own steam.

  • What are your fondest cycling memories?

The intention of my Europe tour was to visit the birthplaces of my parents. My mum made it easy by giving me the address of her old house near Liverpool in England, and I went there early in my trip.My dad gave me vague directions and a description of his former house in a little town in the mountains above Naples in Southern Italy.

Eventually I reached the town, and with the help of my local host, I found the house my father was born in, and some relatives still living there. After riding solo for months and thousands of km it was very emotional. In a way it felt like I found my own home. I’m not often brought to tears, but I was when I reached the “San Giovanni” sign.

san g

  • Have you spent any time in hospital because of cycling? If so, how did you end up there?

Only once. During a CX race one of the other cyclists slipped while running up a steep climb and his chainring was pushed into my leg. I finished the race but I could feel the blood dripping down my calf. I went to the RAH afterwards and they cleaned it up. There were 9 punctures from the teeth of his chainring. I now have an awesome permanent Hubbard stamp, but on the wrong leg!


  • What is your favourite post ride coffee/tea spot, and what would you normally buy as a treat?

Although it has the “atmosphere of a truck stop in Tailem Bend”, and the coffee isn’t quite as good as somewhere like Coffylosphy or Red Berry Espresso, I default to Bici. It has big tables out the front, heaps of space for bikes, is really close to my work, coffee is free for Rapha Cycling Club members, and the food is great, especially the amazing cronuts. Plus they have Ergo in the back!


  • What cycling related thing would you like for your next birthday?

I like the new Cycliq Fly12 and 6 CE cameras. I see a lot of crazy stuff on the roads, especially commuting. It’s not all road rage worthy, but I’d like to have footage of the stuff going on around me just in case.


  • Is there a local cycling outfit/company/cycling club/cycling group/person that you would like to plug?

Do I have to pick one? I’d like to give a shoutout and thanks to Rapha Cycling Club Adelaide, Audax SA, Dirty Riders, PACC and Norwood CC, Gully Grinders, Redliners, Treadly, La Velocita (oh no a competing blog! – Eds note – No competition – LV are far more professional with them – and their local rep – James Raison, there is no way i can compete with a personality like that 🙂 ), Giant Glenelg, and Hells 500.

  • What is your non-cycling go-to place when Interstaters come to your town?

Cycling for me is sometimes just an excuse to eat, and I love pizza. Since returning from pizza-powered touring in Italy I’ve been on a mission to find the best authentic pizza in Adelaide, and I’m confident I’ve found it at Wood Oven Gourmet Pizza not far from my place in Campbeltown. It’s just like eating at Nonna’s house!

  • If you had 10 minutes with the incumbent State Premier, what would you tell them?

Cycling is a solution to many of our states problems; pollution, traffic, physical and mental health, and is just an awesome way to travel and have fun. SA has parts of the puzzle to be a great cycling state, but with more infrastructure, awareness, and resources it could be truly great, and we’d all be better for it. I’m always excited when someone starts riding, especially if it becomes a way for them to leave the car at home (or even better get rid of it altogether if possible). I know I don’t have all the answers, but there needs to be more discussion.

  • Is there anything else you feel like talking about?

This year was the first time I took the week of the TDU off work, and spent the whole week riding. Despite the heat I did 900km over 7 days and had a fantastic time with a few different groups, including friends from Rapha, Hells 500, Specialized, and MAAP. I started out planning my week a few days out and eventually had a list of every event I could find. When friends asked for a copy I decided to share it publicly (which is how I came to the attention of Wednesday Legs). After positive feedback I moved it to its own website at allthetdu.com.

It got a few thousand hits and made we a whopping $2.50 from the ad at the bottom (half the cost of the domain). People really seemed to find it useful, so I plan to do it again next year, possibly including a bit of a tour guide of local cyclist friendly cafes, maybe even try to get a sponsor for the site. All feedback appreciated.



Well, that turned into a bigger then Ben Hur posting.

If you enjoyed it, please forward it onto friends, colleagues and even people you mildly endure.

till next time

tight spokes


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