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Integrate Weightlifting into your Cycling Program - with Max Dal Santo

Max Dal Santo has not only represented Australia in weight lifting, he has also coached a number of successful cyclists and helped them to achieve their best results on the bike through structured weight lifting programs. 

In this audio blog, Max talks about the parallels between weight lifting and track cycling, and how to structure and periodise your weight lifting to make gains on the bike! 

 

Looking for more support in the gym?

Max has prepared a number of programs and demonstration "how to" videos which encompass a range of fundamental lifts (including Olympic lifting) and exercises to help track cyclists (in both sprint and endurance disciplines) maximise their 'on the bike' performances. These are available in our Inner Circle program

If you have any questions or comments, please leave them in the box below! 

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The Keirin from Lane 6 - Advice from Shane Perkins

racing May 06, 2017

In this blog we turn our focus to undoubtedly one of the most exciting of the track cycling events - the Keirin. 

The Keirin was invented as a betting sport by the Japanese and continues to be wildly popular there.

Riders draw for position on the start line and when the gun is fired they form a line behind a derny which brings them up to speeds of 45kph for women and 50kph for the men before releasing them to race out the final 3 laps. 

We caught up with Shane Perkins, undoubtedly one of the most successful Keirin riders in the World in both UCI events and the Japanese Keirin Series, (which is held each year in Japan) to ask him a few questions around the strategies of the event. 

With the new UCI rules that came into play in 2017, one of the most common questions we’re asked is what to do if you draw one 6th position and how does this affect your chances in the race.  

So we’ve asked Shane for his advice…

Emily: Shane, what advice can...

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How To Develop the Right Mindset & Produce Your Best Results

mindset performance Apr 26, 2017

If you’re familiar with the start line then it’s likely you’ll be all too familiar with the emotional highs and lows of competing and the mental energy it takes to wind down following a result (good, bad or indifferent). 

Without a well-rehearsed mental strategy (or set of strategies) regardless of the outcome of your race, you’re likely to have, what we like to call… poor mental recovery time. 

Let us explain…

Scenario 1: Race goes well (you win)

You arrive at the track, warm up, prepare they way you do, race, win and celebrate. It’s cheers and high fives all round as you go home with your shiny new medal. You get home, unwind and put your feet up, the elation is still at an all time high - your adrenaline levels are still through the roof - it’s a good feeling. Bed time rolls around, you hop into bed and attempt to sleep. You can’t sleep - you can only replay the triumph of your event over and over again. As you try...

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Jordan Kerby, Cameron Meyer and the Onset of Blood Lactate Accumulation

training Apr 20, 2017

Jordan Kerby became World Champion in the Pursuit, during the last week. He is local to Brisbane where the Track Cycling Academy live, work, coach, write and ride. Cameron Meyer became World Champion (again) of the Points race. He’s a lovely man and gave a toy koala to my (Michael’s) son at the Australian Championships a short while ago.

The title of this blog sounds like a Harry Potter novel. Riders we know, either personally or through our TV, followed by something mystical describing a dark art. The extreme end of the aerobic system, where blood lactate accumulates, may well feel exactly that.

In the first blog in this series I gave an overview of how training needs to be varied to work the aerobic system to its full potential. In the second blog I wrote about lactate threshold.

Once you go beyond the point of the Onset of Blood Lactate Accumulation you are doing exactly that. Producing more lactate than you are clearing.

OBLA is defined as where the blood lactate...

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[Part 2] Aerobic Training – The Lactate Threshold and Lactate Buffering

training Apr 14, 2017

 ‘It is not surprising that pH regulation adapts to exercise training and that this adaptation is important to performance.’

This sentence comes from Acta Physiologica, a journal from Scandinavia, from research done at the Muscle Research Centre in Copenhagen. When you start to accumulate lactate in the blood it becomes more acidic. This means the pH drops. A pH of 7 is neutral, so neither an acid or an alkali. Acids are below 7, alkali is above. When you train you are training the body to regulate this pH level.

With that quotation I’ve begun our blog with the endpoint today. Buffering the lactate produced in performance.

Before I begin, apologies that this blog is a little after when you usually receive them. I was riding my bike in the hills. Some above threshold. Mostly below. 

When you are riding at a steady state oxygen supply and utilization satisfies the requirements of muscular effort. Lactate is produced at this steady state, and your body is...

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[Part 1] Varying your approach to aerobic training - here's why!

training Apr 06, 2017

We had a question come into our coaching program regarding aerobic exercise.

I do talk about it a lot....

The question asked at what percentage of maximum should steady state rides be ridden?

The question also was a really technical question as the writer mentioned specific measures which were the ‘percentage range of lactate threshold heart rate and what percentage range of functional threshold power’?

It was asked because when I write blogs, when I coach individual riders through the Track Cycling Academy's coaching options,  hold webinars or analyse elite level races with Kerrie, I speak about maintaining the aerobic system and its importance.

It comes in to play in the kilo or 500m TT, a 2, 3 or 4km pursuit and needs to be optimum in bunch races or you might not keep up and it is only a bunch race if there’s a bunch – and as far as we are concerned with you in it.

So there is a clue already as to my answer. If we need to optimise the...

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Our 4 Favourite Stretches to Expedite Recovery

Stretching should be a fundamental part of your training routine, in addition to aiding in recovery, static stretches when done correctly will improve your flexibility, give you greater range of movement, help with maintaining a relaxed and stable position on the bike and aid in improving muscular imbalances. 

Dynamic stretching routines are usually incorporated into your pre-training routine, and are completed as part of your warm up, however, in this blog we focus on the top 4 leg static stretches that can be integrated into your post-training regime to expedite recovery. 

They are, the Hip Flexor Stretch, Quad Stretch, Hamstring Stretch and Glute Stretch, see below:


Hip Flexor Stretch

 

Quad Stretch

 


Hamstring Stretch

 


Glute Stretch

 

The protocol we recommend for each of the above stretches is as follows:

  1. Following the warm down activity (i.e. rollers or slow track laps), find a space and lay down a stretching mat
  2. Each stretch should...
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Prepare to Perform at a Criterium Event

criterium racing training Mar 20, 2017

Criteriums are becoming super popular amongst all cyclists - they're the hybrid event that sees track and road riders converge over the 20, 30, 40 minutes plus final few laps. 

If you're a sprinter, you're likely to hang midfield and wait for your big break in the final few hundred meters. If you're endurance, you're likely to hit out early and hope for an everlasting breakaway. Physiology aside, preparation in the lead up to your event is paramount to your performance on the day.

In this blog, we want to count three days out from your event. For the purpose of this exercise, lets put your fitness aside and assume you're fit, healthy and ready for your event. 

3 days out... 

3 days out from your event, go for a ride, complete some indoor ergo work, or visit the track for a session. The training you do three days out is unlikely to have any major fitness benefits to your result in 3 days time, but that's okay, because what you're aiming to do is to...

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Improving Your Individual Pursuit: Cadence vs Gearing

endurance training Mar 09, 2017

I’ve been having conversations with people about higher cadence versus bigger gears in relation to Individual Pursuit performance. This has come from looking at results from our Queensland Masters Championships.

So here’s the background… a rider does laps 2, 3 and 4 at a certain cadence. Let’s say it was 105. Then, and this was a 2km effort, over the next few laps the cadence starts to drop to 102, then 100, then 98 and 96 on the 8th and final lap. 

So what do we do to make this rider faster?

Options are the same as always: 

1.     Have the average cadence at lap 2 replicated for all remaining laps in the same gear. (oh yes, obvious note, but let’s treat lap one as its own entity entirely and chat about that another day). If we look at the rider whose times are described above, if this rider averaged 103 she’d have ridden a quicker time.

2.     Ride at an easier gear for the gearing to take less...

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Our Top Tips to Help You Perform in Extreme Temperatures

racing training Feb 27, 2017

Regardless of whether you’re an athlete based in the Northern or Southern Hemisphere, you’re bound to experience some sort of extreme weather temperatures whilst training and or competing. In this blog, we want to offer you a few tips to perform at your best in extreme conditions.  

Training or racing on a hot or cold day will catch you off guard if you’re not prepared to counteract the effects of the weather, so to start, let’s talk about preparation.

We’ve found that preparing a list of items to take with you either out on the bike, or in your bag is a great way to set yourself up for success during the session ahead. So here’s our ‘must pack’ lists for both temperature extremes: 


Hot Weather Pack

  • 1 Large water bottle (Filled with water)
  • 1 Large water bottle (Filled with Hydralyte or Gastrolyte)
  • 1 Large water bottle (Frozen)
  • Suncream
  • Undershirt
  • Towel and change of clothes (for post session shower)
  • Fruit (or other...
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