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


Road Raising

Road Raise


Road Raise is a 7 day bike ride from Adelaide to Melbourne which raises money and awareness for CanTeen to help support young people with cancer. This event aims to raise $200,000 which will fund 5,000 hours of support for young people living with cancer. This years ride will depart Adelaide on the April ?

Have a look at the 2016 video, it’s stunning.

Road Raise was founded in 2015 to raise vital funds and awareness for CanTeen.

Road Raise is fast becoming a highly-sought after event for like-minded professionals with a love of cycling, a sense of community and a desire to push their physical boundaries.
Thanks to the incredible efforts of those involved in Road Raise, CanTeen had raised over $300,000 in the past 2 years which has supported young people cope with cancer in their family, rebuild their foundations and connect with others in the same boat.


So, who’s riding.

Riders 1Riders 2Riders 3Riders 4Riders 5Riders 6

And the valuable Support Team

Support 1Support 2Support 3

Today’s message is brought to you by Steve Sanders, one of the many supporters behind Road Raise

Hello again

I thought I would take this opportunity to thank those of you that have chipped in to aid my fundraising cause so far. A sincere thank you really!

There is 6 weeks to go before a team off 22 cyclists embark on a trip across the country and so far a collective sum of over $60,000 has been raised. This money goes to providing services and support for young people affected by cancer.

We all have a story and I guess mine is I am in a fortunate position to be able to help others. Hours spent riding in the hills recently means plenty of time to reflect on how lucky I have been with the riding experiences I have had and with what my family and friends have shared with me. One friend long gone would surely be amazed at where my bike has taken me and the opportunities cycling has afforded me.

It was in my photography days (pre 1998!) where my business partner introduced me to the sport.

The chap in the Toyota top, Don McLennan was my partner for ten years. He passed away in October 2007 from Cancer. I saw him and his family suffer.

We raced for a few years and even well into his illness he gave it a crack. He knew he was terminally ill and had a goal to have his name etched on a perpetual trophy for one of the races the Club raced. So whilst people attacked and tried to break the field we worked hard together and, after making no friends in that race got Don the win. His name is on the trophy.

It was a team effort and the hardest riding I have ever done but even after the tours and the travel, roads ridden all around the world, the growth of Redline into a small business this was my cycling high point. A 40 minute criterium at Regency Park is a more vivid memory than the cobbles of Belgium or the Alps of France. I still have one of Don’s drink cages on the bike that goes overseas when I travel.

As an aside the top he is wearing, whilst it is not clear has our name ‘Adelaide Freelance Photography’ on the shoulders – I still have mine and I love that jersey.

I have no doubt this will be another hard, tough but character building event – but the reality of it is it is nothing compared to cancer. It really does affect everyone and I feel sad when I see Don’s now adult children and grandchildren because of what they missed in life because of Dons death at only 53 years of age.
I would like to thank two Charlie’s – Jarman for her company on the road over her holidays at Xmas (we rode hundreds of kilometres, discussed  many issues and solved so many problems!) and Walsh, for his company and conversation every Wednesday morning. 6 Olympics gives one some credibility and to have him riding with one of our riders yesterday was an honour.
Dave Elmes (owner of the Watermark at Glenelg) – a generous supporter of our regular cycling group Redline joined our Wed ride and had some great one on one tuition as he readies himself for the Road Raise adventure.

You can donate directly though the following link


or attend one of the events that pop up on their facebook site, including this one:

Road Raise 3 Fundraising Movie Event  – LADY BIRD – at the Capri Cinema Thursday 8th March 7PM. Tickets from $25. Book online at www.trybooking.com/TVHM

Lady Bird is widely tipped to become the feel good movie of 2018.


Proceeds of every ticket purchased goes to CanTeen. It will be a fun night with raffles/prizes and guest speakers. Bring your friends along and share what will be a special night.


The Monuments

The five oldest, longest and most prestigious one-day races in professional cycling are grouped together under the heading ‘Monuments’. All five are part of the UCI’s top-tier WorldTour race calendar, and as such they command a full field of the biggest teams and leading riders.

Milan-San Remo, the Tour of Flanders, Paris-Roubaix, Liège-Bastogne-Liège and Il Lombardia.

Milan-San Remo


Country: Italy
Date: Saturday, March 17 2018
Length: 291km
First edition: 1907
Also known as: La Primavera, The Sprinters’ Classic
Rider with most wins: Eddy Merckx (seven wins)
TV Broadcast Nup

The Tour of Flanders


Country: Belgium
Date: Sunday, April 1 2018
Length: 260km
First edition: 1913
Also known as: De Ronde, Ronde van Vlaanderen
Rider with most wins: Tom Boonen, Fabian Cancellara, Johan Museeuw, Achiel Buysse, Fiorenzo Magni, Eric Leman (all three wins)
TV Broadcast SBS LIVE
Times and channel TBA



Country: France
Date: Sunday, April 8 2018
Length: 257.5km
First edition: 1896
Also known as: Hell of the North, Queen of the Classics, La Pascale
Rider with most wins: Roger De Vlaeminck, Tom Boonen (four wins)
TV Broadcast SBS LIVE


Liege - Bastogne - Liege 2016 WT

Country: Belgium
Date: Sunday, April 22 2018
Length: 258km
First edition: 1892
Also known as: La Doyenne
Rider with most wins: Eddy Merckx (five wins)
TV Broadcast SBS LIVE
Times and channel TBA

Bring it on.

Il Lombardia


Country: Italy
Date: Saturday, October 13 2018
Length: 247km
First edition: 1892
Also known as: Giro di Lombardia, Tour of Lombardy, Race of the Falling Leaves
Rider with most wins: Fausto Coppi (five wins)
TV Broadcast – Nup


Best named bike race in the world – Omloop Het Nieuwsblad

  • Arctic conditions – Niki Terpstra told TV he’d smeared his face with Vaseline to help battle the cold
  • An early break of eight riders
  • 100km later and the clothing was peeling off
  • Philippe Gilbert attacked on the Leberg with 77km to go, but not as incisive as 2008 when he won. Reeled back in.
  • Sprinting to the start of the Molenberg climb, with Bryan Coquard surging up front.
  • Attacking moves by Van Avermaet and Zdeněk Štybar, then Silvan Dillier attacked, then joined by Michael Matthews, Tim Wellens, Arnaud Démare and Oliver Naesen among others taking a 25 seconds
  • Lead hauled back.
  • Ag2r La Mondiale and Lotto-Soudal raced strong, but foolhardy
  • Alexis Gougeard and Tiesj Benoot took to the lead in n open and exposed prt of the ourse
  • A serious move of ten riders attacked on the Berendries, with Van Avermaet, Štybar, Sep Vanmarcke and Edward Theuns among them
  • Wellens and Benoot attacked
  • Reeled in and won by Michael Valgren

Omloop Het Nieuwsblad 2018Omloop Het Nieuwsblad 2018Omloop Het Nieuwsblad 2018Omloop Het Nieuwsblad 2018Omloop Het Nieuwsblad 2018


Descent of the Week – Blockers Road, Basket Range

Just the other side of Little Italy lies a delightfull little bit of Bitumen that turns into a crazy beautiful section of dirt road that opens up all sors of delicious gravel riding oads heading towards Lenswood.

This is the descent from the gravel back down to Knotts Hill / Pound Road climb.



Rider of the Week


This weeks rider of the week is the Chief Cycologist, Director Sportif, Trail Therapist and Fashionista for Cycle FNQ – William Bird.

2013 National Singlespeed Championship (Cairns) – Will is the Pirate organising the event
  • How long have you been cycling? What got you started in cycling?

Like many, I have been riding a bicycle for as long as I can remember. However, my formal baptism into the cycling congregation occurred in 2001 when I commenced work in Cairns. Within the office there were a number of cycling fanatics who exorcised my running demons and taught me the two-wheeled way.

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

I work within the cycling industry, so the number of bicycles in my garage fluctuates throughout the year. Had you have asked me two weeks ago, the answer would have been one and a half (that’s another story). If you ask me next week, it will be four. Presently, there are only two bicycles at home.

My “go to” bike is a 2016 Norco Threshold cyclocross bike; it serves a multitude of purposes, and is so much fun to ride – it’s also the oldest bike I have owned in quite some time (simply because I cannot part with it).

A heavy overnight downpour of 130mm flooded my regular canefield riding loop (about 1km from where I live).
  • What bike do you covet?

That would be the BMC Roadmachine 01 Two with SRAM Red eTAP … which strangely made its way into my garage last week.


  • You are involved with Cycle FNQ – What is it?

I founded Cycle FNQ in 2012 to promote and support cycling within Far North Queensland, over the years it’s evolved (and continues to do so today).


Through Cycle FNQ I have taught mountain bike skills locally and nationally, as well as organised events across all levels (local/national/international … including UCI Stage and UCI World Cup events).

2017 - Sudety MTB Challenge, Poland
2017 – Sudety MTB Challenge, Poland
2017 New Ireland, Papua New Guinea
A three-day Charity ride along the Bulominski Highway in New Ireland, Papua New Guinea. This event was organised by a friend of mine to raise awareness for domestic violence.
2018 Chiang Mai
2018 Chiang Mai
Colt45 Audax
I also organise three Audax rides each year in the Far North. This is a typical gravel road ridden on my Colt 45 Audax near Lake Tinaroo on the Tablelands above Cairns; weaving amongst cattle paddocks, sugarcane fields, corn, blueberries and other crops.
recce ride on my Norco Threshold
Recce ride on my Norco Threshold
2015 Flinders Ranges Tour
2015 Flinders Ranges Tour

In recent years Cycle FNQ has enabled me to ride and review bikes for national publications, and assist with bicycle travel articles to help promote my region around the globe.

Cycle FNQ also works with Blackchrome Sportswear to test, develop and design cycling apparel – I always wanted my own cycle clothing label and custom kits to match my bikes.

  • What do you love about cycling?

The variety of people I meet. The amazing places I visit. The experiences and memories I shall never forget. The freedom of being outside on a bicycle. The therapy/relaxation/stimulation/challenge/sanity it provides.

  • If you could have dinner with 3 people in the cycling world, who would they be, why and where would you take them to eat?

Not being much of a dinner person, it would have to be a post-ride breakfast with:
1) Warren Pike – my friend and the man who got me into this cycling mess to begin with
2) Jens Voigt – he’s a character on and off the bike.
3) Fredrika Ek – Who??? Check out her blog http://www.thebikeramble.com/   Her motivation and passion for life is inspiring.


Fredrika Ek

The location would be Petit Cafe in Kuranda for authentic French crepes (an absolute must when visiting Cairns).

  • What are your fondest cycling memories?

In 2014 I helped organise a Fat Bike Tour of Cape York’s Western beaches, some 360km of sandy coastline.

Cape York Fat Bike Tour
Cape York Fat Bike Tour is the first of it’s kind in Australia. Riding mountain bikes along the beach on the western side of the tip part of adventure patrons will never forget. Picture: Fiona Harding

A group of us flew up to the Tip of Australia, boarded a private boat and sailed down the Gulf of Carpentaria overnight. In the morning we assembled a fleet of brand new fat bikes aboard our mothership, then commenced beach-combing our way back up to the tip along remote beaches. We encountered crocodiles, dingoes, jabirus, mantarays, dolphins, and all manner of sea creatures. Washed-up along the shores we found Indonesian rafts (several being larger than a Toyota Landcruiser), a Papua New Guinean dug-out canoe, and a range of other treasures. We feasted on fresh seafood every night, and may have over-indulged in mudcrabs for lunch on at least one occasion. We played beach cricket, then toasted the sunset with cold drinks and hors d’oeuvre – we were very lucky to have a five star chef on-board who had temporarily escaped her regular gig serving gourmet dishes aboard Norwegian cruise ships.

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

At 1726hrs on Tuesday 05 October 2004 I had a brief encounter with a Ford Laser. I walked away.

  • What is the biggest cycling lie you have told your partner?

“This will be my last bike. Promise”.

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

A cycle trip to Japan to continue exploring where I left-off. The below is from a cycling tour I organised with a friend (Adam Cobain) who operates Ride Japan – bespoke cycling tours in Japan.

2015 Minakami, Japan
2015 Minakami, Japan
  • Is there a local cycling outfit/company/cycling club/cycling group/person that you would like to plug?

Blackchrome Sportswear – visit them online for all your custom clothing needs (cycling/work/leisure).

The Blackchrome crew at the TdU


Thanks Wil, you have an enviable lifestyle, some stunning trips and adventures.  Needless to say, me, and I’m sure many others, would be jealous.


Meanwhile, over in London – the London Bike Show 2018 – read about the highlights here https://roadcyclinguk.com/gear/gear-news/trade-shows/london-bike-show-2018


till next time

tight spokes



Wow, what just happened

Wow, what just happened.  One minute it was November, the next minute it’s February.




A busy schedule over the last few months has seen limited time to refocus and get Wednesday Legs up and running for the new year.

But here I am. You can’t get rid of me that easily.


The start to the year for Australian cycling came and went on a blur.  The Summers Nationals in Ballarat, the TdU, the Cadel Evans Great Ocean Road Race and the Herald Sun Tour.

Here’s  brief rundown.



Ballarat local Shannon Malseed won the elite women’s road race ahead of  Lauren Kitchen and Grace Brown.

“I’m so lost for words – I can’t believe that this happened, it is a dream – an absolute dream. This is my first year racing for a professional team, I’m so honoured I get to wear the Australian colours all year.”

Alex Edmonson.jpg
Alex Edmonson – Elite Mens Road Race

“I came here just trying to do what I could for the guys, and to come away with the green and gold is a dream come true. Every cyclist grows up wanting to wear the green and gold, and this is not going to sink in for a while.”

Victorian Cyrus Monk took the Mens U23 road race
Tylor Lindorff
Sarah Gigante

Tyler Lindorff and Sarah Gigante were crowned U19 road national champions in testing, windy conditions
Victoria’s Sarah Gigante took a clean sweep of all three under 19 national titles; the criterium, time trial and road race crowns. Gigante won the criterium solo, time trial and the 58 kilometre road race around Mt Buninyong.

Mens Individual Time Trial


“Coming here and winning it, and wearing the jersey for the rest of the year is an honour,” explained Dennis. “It is hard to win, with guys like Richie, Durbo and Miles. It is a pride thing”

​Para Cycling

Eighteen of the world’s best Para-cycling athletes were crowned national champions.

  • WH1: Emilie MILLER (Bathurst)
  • MH3: Alexander WELSH (Leongatha)
  • Men Handcycle MH4: Grant ALLEN (Port Adelaide)
  • Men Handcycle MH5: Stuart TRIPP (St Kilda)
  • Men Tricycle MT1: Garry ROBINSON (Camden)
  • Women Tricycle WT2: Carol COOKE (St Kilda/VIS)
  • Men Tricycle MT2: Stuart JONES (Newcastle)
  • Women Cycle WC1: Kaitlyn Dawn SCHURMANN (Geelong)
  • Men Cycle MC1: Darcy THOMPSON (Port Adelaide)
  • Men Cycle MC2: Darren HICKS (Kilkenny)
  • Women Cycle WC3: Simone KENNEDY (Parramatta)
  • Men Cycle MC3: David NICHOLAS (Mackay)
  • Women Cycle WC4: Meg LEMON (Port Adelaide)
  • Men Cycle MC4: Patrick BEST (Mersey Valley Devonport)
  • Women Cycle WC5: Fatema TAJBHAI (St Kilda)
  • Men Cycle MC5: Alistair DONOHOE (Blackburn)
  • Women WB: Lindy HOU: (Vikings ACT)
  • Men MB: Kieran MURPHY: (Norwood)


20 years old.  The little ol’ TdU has come a long long way since it first hit the pavement in 1999.

Here’s the honour roll.

  • 2018 Daryl Impey, South Africa, Mitchelton-SCOTT
  • 2017 Richie Porte, Australia, BMC Racing Team
  • 2016 Simon Gerrans, Australia, Orica GreenEDGE
  • 2015 Rohan Dennis, Australia, BMC Racing Team
  • 2014 Simon Gerrans, Australia, Orica GreenEDGE
  • 2013 Tom-Jelte Slagter, Netherlands, Blanco Pro Cycling
  • 2012 Simon Gerrans, Australia, GreenEDGE Cycling
  • 2011 Cameron Meyer, Australia, Garmin Cervelo
  • 2010 André Greipel, Germany, HTC-Columbia
  • 2009 Allan Davis, Australia, Team Quickstep
  • 2008 André Greipel, Germany, Team High Road
  • 2007 Martin Elmiger , Switzerland, Ag2R Prévoyance
  • 2006 Simon Gerrans, Australia, Ag2R-Prévoyance
  • 2005 Luis Leon Sanchez Gil, Spain, Liberty Seguros Team
  • 2004 Patrick Jonker , Australia, UniSA
  • 2003 Mikel Astarloza , Spain, Ag2R-Prévoyance
  • 2002 Michael Rogers , Australia, AIS
  • 2001 Stuart O’Grady, Australia, Crédit Agricole
  • 2000 Gilles Maignan , France, Ag2R
  • 1999 Stuart O’Grady , Australia, Crédit Agricole


13 of the 14 legends, from left to right.  Back Row – Rohan Dennis, Cameron Meyer, Tom Jelte Slagter, André Greipel, Martin Elmiger, Patrick Jonker, Allan Davis, Luis Leon Sanchez and Gilles Maignan. Front Row – Richie Porte, Stuart O’Grady, Michael Rogers and Simon Gerrans, .

Mikel Astarloza was the missing legend.


Its seems like an age ago since Andre Greipel, Caleb Ewan, Elia Viviani, Peter Sagan and Richie Porte showed their stuff on what turned out to be some insanely hot days.

Sunday 14 January 2018 – People’s Choice Classic, Wakefield Road Circuit, 50.6km

Tuesday 16 January 2018 – Stage 1, Port Adelaide to Lyndoch, 145km


Wednesday 17 January 2018 –Stage 2, Unley to Stirling, 148.6km


Thursday 18 January 2018 – Stage 3, Glenelg to Victor Harbor, 146.5km

Friday 19 January 2018 – Bupa Stage 4, Norwood to Uraidla, 128.2km

Saturday 20 January 2018 –Stage 5, McLaren Vale to Willunga Hill, 151.5km

Sunday 21 January 2018 – Be Safe Be Seen MAC Stage 6, Adelaide Street Circuit, 90


Chapeau Darryl Impey on becoming the next TdU legend.


A fascinating write-up of a photographers view from the team car, Chris Auld, http://www.chrisauldphotography.com // @cauldphoto,  borrowed from the soigneur web site


In a somewhat strange move, the TdU Women’s road race was run and won before the media caravan rolled into town.  It was a shame because I enjoyed the parallel reporting last year and felt there was in fact more spotlight on the women last year than this. But inward and upward.

2018 Santos Women’s Tour Down Under

Stage 1 – Gumeracha – Gumeracha: Annette Edmondson


Stage 2 – Lyndoch to Mengler’s Hill: Katrin Garfoot


Stage 3 – The Bend Motorsport Park –  Hahndorf: Amanda Spratt


Stage 4 – Adelaide City Circuit: Chloe Hosking


Chapeau to Amanda Spratt, the winner of the 2018 Women’s road race


Cadel Evans Great Ocean Road Race


Queenslander Jay McCarthy became the first Australian to win the Cadel Evans Great Ocean Road Race.

“I’ve been poking my head out of the hotel window all week looking at the finish line thinking about this…it worked perfectly for us”.


Australian sprinter Chloe Hosking won the Women’s Elite Women’s Race

Jayco Herald Sun Tour


Colombian sensation Esteban Chaves won the 2018 Jayco Herald Sun Tour.

“It was a tough day,” admitted Chaves after winning the yellow jersey. “This was the last chance for everyone. We raced from the beginning until the end. Congratulations to everyone – the level of racing here in Australia is just unbelievable.” With Chaves’ team-mates Meyer and Damien Howson (both past winners) rounding out the general classification top three,


The 1st edition of the women’s race was won by Brodie Chapman ahead of Annewiek Van Vleuten finished second overall, with Chloe Hosking rounding out the podium.


Video of the Week – Corkscrew Descent



Website I like – INRNG


I’ve been watching these guys for a while now, albeit on and off  over the seasons, but I find it always comes up trumps with insightful articles across a breadth of cycling subjects.

The Inner Ring is a blog about cycling and cycle sport, especially pro cycling.

News, comment, opinion and chat feature here. The aim is to give a different take on the sport and sometimes have a look at things that might get overlooked by the mainstream cycle sport media.

It’s only a blog, half the point is to ramble through things, to think aloud, to dip in and out of subjects. There’s no overriding aim. That said, many thanks to all the readers who visit and I’ve been lucky enough to write pieces for Cyclesport, cyclingnews.com, Bicycling and Pro Cycling magazine as well.

Sometimes I think pieces on here are too long-winded, it’s only a blog and I don’t usually have time to edit each piece. By contrast, the concise action happens over on Twitter under the username “inrng”.

But here are some quick thoughts that underpin my take on cycling:

  • riding a bike is a pleasure and whether it’s to the shops or in a peloton, the bike is fun.
  • pro cycling is relentlessly commercial. Early races were created to sell newspapers and to this day the sport sees teams named after brands, companies and even countries. It’s both sport and business, I prefer the sport but find the business side interesting.
  • in over 100 years we’ve seen some wonderful tales of heroism and effort that surpass sport and ensure you forget the money.
  • despite naked money and commercialism the sport takes place on open roads, passing cities, towns, villages and fields which ties the sport in with many varied terrains and regions.
  • analysis and nonsense can go together. I might quote the rulebook or examine legal issues from time to time but it’s worth retaining a sense of humour with silly pictures or amusing stories.

One of the best things is putting out ideas and views and then seeing readers respond via comments, email and twitter.

I started it in February 2010 and it got going as the cycling season picked up. Since then it’s become increasingly well read. After finding thousands were coming to read every day I moved to a dedicated website and smartened up the graphics a bit with help from matthewmorris.co.uk who provided useful advice and speedy design work.

I picked the name The Inner Ring because of the “inner” or “insider” connotations and in case you didn’t know, because “inner ring” means the smaller chainring on a bike in English. It’s also a nod to climbing in the mountains, something I usually enjoy.

Matthew has developed a cycling calendar, which shows all of the major UCI men’s and women’s pro races around the world. You can subscribe or download an iCal file to import the calendar into your phone. Pretty nifty.


Great work Matthew, keep up the good work.


till next time

tight spokes



Nobody knew my name

Its been a while since the last publication.

Don’t panic, Wednesday Legs has no intention of slowly disappearing  into the glorious South Australian Sunset, tempting though those sunsets can be.

This blog being non-commercial, it unfortunately sometimes has to take a back seat to my other life.


Work gave me the opportunity to travel to the United States for my first time, working up in Boston for a few weeks early December.

The first week and a half I was based in Waltham, some 12 miles from Boston city, but did get to spend a few days in Boston itself. What a pretty city it is. A great experience, no opportunities however to get out on a bike given it snowed and daytime temperatures generally hovered between -5 and 0 degrees C. Nor was indoor training at the Hotel gym a viable option as the only bike they had was a recumbent thingy – so no chance there.

I did however get the chance to – see a game of Ice Hockey at the Gardens – Boston Bruins, get to tour around the famous Fenway Park, the oldest baseball stadium in America and home to the Red Socks, and have a beer in the original Cheers, although no-one knew my name.


Whilst in Waltham, i did get a chance to walk around the Waltham town, and popped in to a local bike shop to say g’day. Not sure what I was expecting, it looked like any small LBS. In that snowy cold weather, business was rather slow, so kudos for these guys to survive in the winter over there.

Picking up a flu just as I was about to leave left me grounded once I hit Adelaide soil, so I have had no inclination to get on the bike, Man Flu is all about survival, but it looks like I pulled through, so I’ve cancelled the gravediggers and have looked in the garage to make sure my bike is still there, ready for a rumble in the hills very soon.

Oh, and who woulda thought – after my luggage missed the connecting flight in LAX on the way to Boston, it also missed the return flight at LAX. Well done LAX, a 100% strike rate.

Wednesday Legs will be taking a slightly elongated holiday as me and Mrs Legs will be heading over to New Zealand for a break in the New Year, but I will be back before the Tour Down Under later January.

The TdU Legends Dinner has been booked.  I attended the last one which was very slick and very entertaining, so I’m very much looking forward to the next one.

This year, Wednesday Legs and Velo Porte continue the tradition with the VPCC / Wednesday Legs – Willunga Hill Party Ride on Saturday, January 20, 2018. Click on the link to register your interest. VPCC – WL Barbie on the Hill

That’s the 2016 Marquee next to Schwalbe 




The Velo Porte team cruise down to Mclaren Vale and Willunga Hill, meeting at 8:00am Felici in Rundle Street for a coffee with an 8:30am sharp roll out.

The pace is light to steady on the way down. Refreshments and snags on top of Willunga hill.  It’s pretty much the best day of the year on a bike in SA.

Or send me an email or a text if you don’t want to ride, we’ll sort you out.

Over the next 2 – 3 weeks, I may or may not post on this site, but I will be posting over on my Facebook site, so please jump onto my page and follow.

I’ll be trawling and posting Facebook postings I find promoting TdU related events, such as the Makers Market, pop up stores, Car Park racing and so on and so forth. Along with of course stacks of other information, links, articles and the like that I find interesting.


If you come up the Hill, pop in and say hello, it’d be great to see you.


till next time

tight spoke


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