This past Saturday saw the running of the 256km Melbourne to Warrnambool road race. After a overcoming a few last minute race entry issues, Jeremy Ryan set off on his debut at this race in what is always a very challenging B grade/Div 2 field.
This year the field was met with strong winds and when combined with the extremely challenging race distance it took its toll with only 139 of the 220 starters finishing the race.
Jeremy had a strong ride to finish in a small group only 24:12 behind the winner to claim 80th place overall and a fantastic 8th place in B grade.
You can see the full results at
Please join with me in congratulating Jeremy on his stellar performance. Well done Jeremy.
With plenty of Argonaut Cycle Coaching riders out racing this week it has been very pleasing to see many of them claim some great results.
Earlier in the week, Lisa Keeling joined here Bicycle Super Store teammates for the latest round of the women’s NRS series at the Tour of Murray. Lisa has been very active in the peloton all year and the stage one criterium was no different, with Lisa once again proving she knows how to get in the break race winning break. Using her new found sprint skills Lisa claimed third place from the lead grouping of eight riders. The stage two time trial was always going to be pivotal to the overall GC results and Lisa rode a great race to finish 7th and once again establish her place in the top 10 on GC. However with Lisa’s team mate Flick Wardlaw coming in a close 2nd that set her up for a top GC result and Lisa became the team helper for the remainder of the tour, undertaking some great work to keep the peloton under control. At the end of the tour Lisa successfully assisted Flick retain her 2nd place on GC and along the way she also claimed two ‘most aggressive’ rider jerseys. Congratulations Lisa
On Friday it was time for the masters to dust off their time trial bikes for the NSW Masters Individual Time Trial championships. When Mark Crooned rolled up to the start line the wind was starting to pick up and blow more consistently. From his accounts it was a very tough outward leg and despite his best efforts after the turn he didn't quite get on top of the gear to take advantage of the tail wind. However despite this Mark successfully claimed a podium spot, with silver in the MMAS 4 category, only 12 seconds behind the winner. Well done Mark
Not long after Mark finished his race and Brad Drew was also preparing to start. The wind was definitely more constant now and pacing the outward leg was becoming a lot more crucial. Brad is still building up for the Australian Masters championships so this race was more of a ‘recon’ to see how the legs are coming along. Despite this Brad placed 5th in his category and also bested last years nationals time. A great result that bodes well for better things to come in October
On Sunday it was road race day at the NSW Masters and Kenneth Webster was out to impress in the MMAS 1 race. Kenneth has had a solid build up over the last few months and all his hard work paid off as he claimed the win. Congratulations Kenneth.
Do you want to improve your time trial ability ahead of the ACT Champs, Vets Champs or Australia Masters Champs?
Here is the perfect opportunity to develop your TT skills while getting in a great workout in the lead up to these events.
Getting The Basics Right
One of the most frequent questions I get asked pertains to food and hydration for training and racing. Without a doubt poor nutrition is responsible for many a cyclists good intentions going pear shaped. Getting it right can be quite simple but first you need to know the basics, so here they are.
The NSW and Australian Masters road cycling championships are two of the most popular events of the year. Both events offer masters riders the chance to challenge themselves over three disciplines; time trialling, road racing and criteriums.
Riders wishing to target these events will benefit from a dedicated and structured training plan and at Argonaut Cycle Coaching we have just what you need, with programs for all three events.
The first event of the championships is an individual time trial (ITT) and our 8 week ITT specific program is the way to go. At just 10-12hrs per week this program should meet just about everyone’s needs. If you’re planning on racing the NSW Masters championships then this program would start on 14th July, just under weeks away!
Next up is the road race and the terrain for this event is usually over undulating terrain, making our one-day classic training program and ideal choice. This program is 9 weeks in duration and has two options, the first being 8-12hrs per week and the second has 12-15hrs per week. If you intend on hitting up the NSW masters road champs then you need to get this program now as you will need to start your serious work next week, yep 7th July is only 9 weeks out to the NSW Masters Championships.
Finally it’s the criterium. Often raced hard and fast by the masters contingent, you will need to be at your best for this one. Luckily we have that covered as well with our 7 weeks to faster crits program. Although if you intend on racing the road race, that program will also get you in great shape for crit racing.
How to get the programs?
All of our training programs are available through the Training Plans page on our website. The plans for the masters championships range from $40-$55 each. To purchase a plan, simply go to the website and click on the plan you want. Then simply pay using a credit card or PayPal account and the training plan will be immediately sent to your email account. Simple as that.
If you have any questions on the training plans before purchasing then please contact us.
When deciding to purchase the new Garmin Edge 510, the LiveTrack feature wasn’t high on my list of reasons for selecting this model over the 500. However, as it turns out its becoming one of my favourite features.
Once my 510 arrived and I checked out the details of the LiveTrack functionality I was left scratching my head a bit as to when and how it might be useful. Mobile phone reception is the biggest issue as the feature only works when there is a signal to transfer the data. This mainly limits it’s use to metropolitan areas or rural areas with good mobile coverage. In Canberra that means anything west of the suburbs is pretty much out for me. Never-the-less I persisted looking at the feature and came up with a few ideas on how it might be useful.
The humble training plan is one of the most important parts of training for cycling events. Having a good program that ensures you are training all of the necessary muscular and cardiovascular systems is critical. At Argonaut Cycle Coaching we have a range of pre prepared training plans for a range of target events, including some well known races, such as the Tour of Bright.
Over the last few months we have been busy updating all of our existing programs as well as adding a few new ones, such as an 8 week ‘Time Trial’ program and the exciting new 21 week ‘Ultimate’ training program. The new ‘Ultimate’ program provides a super 10 weeks of base training work before heading into 6 weeks of race specific preparation. A couple of weeks of peaking and tapering round out the program to have you in great shape for race day. This program is suitable for any type of race, from flat one day events to multi-day hilly tours. The program is flexible enough to suit climbers, time trial specialists and even sprinters. It also includes a 3 week competition phase with schedules for a Saturday race, Sunday race and off-race week.
The new ‘Time Trial’ program is a short 8 week, race specific preparation program with plenty of interval work to keep even the most die hard time trialist happy. The program is in a single format of 10-12 hours per week and is suitable for riders who already have a good base of fitness. If you need more base before embarking on this program then we have you covered with our ‘Base Training’ plans.
The Cyclo Sportif events are becoming more popular around the world so we have compiled an 11 week ‘Hilly Sportif’ plan, which has plenty of climbing sessions to keep you happy and to ensure your legs can take the pounding of several hours with the front wheel facing upwards!
On the still-to-come list we have the updated criterium plans, a one-day classic race preparation plan and two 24 hour Enduro MTB plans – one for solo riders and another for team riders. 24 hour mountain biking is one of those fantastic events that caters for all manner of riders and we will endeavour to create programs that have you in great shape so these can be enjoyed as much as possible.
Training plans start from as low as $40 for a 7 week plan up to $125 for the 21 week ‘Ultimate’ training plan. To see our full range of training plans please visit http://www.argonautcyclecoaching.com/training-plans
Heading into 2012 I had high hopes and in the end I am glad to say that it has indeed been a good year, albeit like any year with it’s own share of ups and downs. The biggest down for the year was undoubtedly my continued health problems – although I am very pleased to say that they now appear to be behind me. For the ups, there were so many this year that I couldn’t possible single out any one, instead here is a summary of the main highlights.
Full time coaching – yep, 2012 will be fondly remembered as the year I finely gave up the public service and switched from being a part time coach to full time one, Argonaut Cycle Coaching the business was here to stay. This has been a fantastic change and enabled me to expand my coaching services. The extra time also gave me a chance to update the website and to build power profile and nutritional analysis tools for Argonaut riders. One of the key changes, that I think has made a positive difference this year, is moving away from group coaching to focus more on individual rider’s needs. I still prepare training plans for groups however I the longer I coach the more I am finding that the one on one focus for individual riders yields much better results and it’s something that I will continue to focus on.
I started Argonaut Cycle Coaching as a hobby back in 2009 and with very few riders we still managed some good results, most notably, up and coming rider Will Lind winning the John Woodman Wagga to Albury Handicap. In 2010 the number of top 10 finishes in open events rose to six (by three different riders), the most memorable being Ivan Michelin-Beard breaking the course record in winning the ACT hill climb champs at Corin. 2011 was an exciting year with Lisa Keeling cleaning up women's B grade at Bright and Tom Behrens demolishing the competition in the Riverina Handicap series. All up 11 different Argonaut riders notched up 34 top 10 finishes (in open events) throughout the year. 2012 got off to a cracking start with Roger Northcote riding a brilliant tactical race to take the stage 3 and GC win at the Vets Gunning 2-day. Will Lind and Lisa Keeling both ventured into NRS territory while many other riders also started targeting more open events. At year’s end 17 different Argonaut riders claimed a combined 48 top 10 finishes.
During this time I have watched all riders develop their fitness, skills and race craft and it has been extremely pleasing to see most riders notching up personal best efforts on local climbs or reaching some impressive power outputs.
Another important change towards the end of the year was a shift in the structure of the training programs. Throughout the end of 2011 and most of 2012 I was using an approach which contained a lot of threshold and high intensity intervals. This proved very successful in the short term, however over longer periods it was less so. One of the things I do well is regularly review my own performance as a coach and this was one of the cases where I needed to change what I was doing. So towards the end of the year I reverted back to more aerobically focussed programs. It’s early day’s yet as most riders are only just starting to get to their first batch of racing for 2013, but if results so far are any indication, the new programs are working very well indeed.
Into 2013 – Having started this post at the end of the year I can now also add some early highlights for 2013. Firstly I am pleased to report I have recovered from my health problems and have now been back on the bike for a little over 3 months. During this time I have successfully shed around 11kg (with more to go). There have also been a number of good early season results with Cheryl Woods claiming multiple medals at the NSW Masters Track Championships and Lisa Keeling claiming 11th and 7th, respectively in the Oceania Time Trial and Road Race, with the road race performance in particular a standout!
Over the coming weeks I will be updating most of the set training plans available on the website as well as writing a range of new ones, including preparation for time trials and 24hr MTB racing, so stay tuned for those.
Also, I am pleased to announce that there is a new Argonaut Cycle Coaching kit with an updated design. The new kit should be here within the next week, just in time for the Vets Gunning 2-day tour where Roger will be aiming for back to back victories, and James will be looking for top results (go the win) as well.
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