tag:blogger.com,1999:blog-31507199967476736572024-03-13T00:34:38.452-07:00CoachFergBlogHamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.comBlogger31125tag:blogger.com,1999:blog-3150719996747673657.post-6801073459458344032023-05-19T18:19:00.002-07:002023-05-19T18:19:24.787-07:001997 Training Study<p align="CENTER">TRAINING PROGRAMME ASSIGNMENT</p><p><b><a name="#cont">Contents</a></b></p><p>2000m Individual Pursuit<br />The Cyclist<br />Training Year<br />Summary<br />References<br />Appendix One: Monthly Programmes<br />Appendix Two: Weekly Programmes</p><p><i>As an introduction, this essay is intended to give a rough outline behind some of the training ideas I use when putting together a programme. Because it was being submitted for grading it is pretty conservative and nothing that can't be referenced is included. It does not completely reflect my thoughts on training and everything that went into this riders programme.</i></p><p>This essay outlines a training programme for a 17 year old female cyclist training for the 2000 metre individual pursuit track cycling event. Firstly the components of the racing event will be listed. Secondly details will be given about the cyclist. An outline for a full years training will be given. This will include a break down of the final mesocycle (4 week period) and give details for a weeks actual training. The body of the essay explains the rational behind the programme.</p><p><a name="#11">The 2000m individual pursuit</a></p><p>The cycling 2000m individual pursuit is raced on a cycle track. Two competitors are placed on opposite sides of the track and over the distance of 2000m are attempting to catch their opponent. If they do not catch their opponent (very common in this event) the person with the fastest time is the winner.</p><p>The event begins with a qualifying round where the fastest eight times go through to the quarter finals. The qualifying round is raced in the morning and quarter final are ridden in the evening of the first day of the competition. On the second day of competition both the semi final and final are raced in the evening session. Often the gap between these two events is less than 45 minutes. The 2000m event takes place over 2min 20sec to 2min 45sec.</p><p>The event requires conditioning of all the energy systems. The alactic energy system is required when starting to ensure the cyclists reaches the ideal pursuiting pace as soon as possible after the start. This can mean a gain in time of up to 2 seconds if done well.</p><p>The aerobic system is required as Craig et al shows that an event of two minutes has an aerobic contribution of 60%. This assists the rider into setting a pace they can maintain for the full duration of the event. The aerobic system is also required especially for recovery between rides. This is vital when the rider must recover in the short space of time between the semi final and final.</p><p>The anaerobic system starts to play a role in the final laps of the event as the aerobic system can no longer supply all the energy necessary to maintain the goal pace for the event. A rider who has good lactate tolerance will be better suited to holding a high pace in the final laps.</p><p>A pursuit cyclist will use a bicycle that is designed for speed more than comfort. A position that is aerodynamic and allows for optimal transmission of power may compromise the natural position of the body. This necessitates a cyclist having excellent flexibility. Areas of note are hamstrings, glutes, and the back.</p><p>The amount of strength required by cyclists is a bone of contention between coaches and sport scientists. There is evidence that cyclists show improved performance on a ride to exhaustion (Hickson, 1988) after conducting a weights session. However other authors question the role of weight training based on the theory of specificity. The claim is that unless a weight training programme can replicate the exact movement pattern and speed of movement then it is not training the correct firing patterns of the goal movement (Rushall & Pyke, 1990).</p><p>Despite this debate cyclists often use a training programme based on classic periodisation (fitness, hypertrophy, strength and then power) (Newton & Burke, 1991) or if not well supervised or coached a general body building type of programme (many exercises in the 10-12 rep range) (Zatsiorsky, 1995). All claim that a weights programme is an essential part of their preparation for cycling.</p><p>Areas a cyclist should strength train are the lower and upper back to handle the extreme position of cycling. Strength is also needed in the lower body especially in the knee and hip joints where all the force from cycling is produced. While strength in these areas will be developed by cycling a weight training programme has been shown to increase the strength of connective tissue around a joint (Ackland & Bloomfield, 1992). This may be better than cycling where a high level of force is not produced often enough to have an training effect.</p><p>In terms of body composition a cyclist would be expected to have a low level of body fat and well developed musculature. Increased size is of no advantage to the pursuit cyclist (unlike a sprinter) so a long period of hypertrophy training is not justifiable.</p><p><a name="#12">The cyclist</a></p><p>The cyclist is a 17 year old female. She has been competing in cycling for four years. However her training history on a structured programme is only nine months. In her career she has achieved good results at a regional level but had previously struggled to make the grade at National level. Despite this she was selected to attend a National training camp for the New Zealand under 17 cycling team and from there was sent to Sydney for some overseas competition.</p><p>Once she began a structured programme her performances have improved and at this years track cycling Nationals won a silver medal in the under 19 woman's sprint and placed fourth in the 2000m individual pursuit. These performances placed her ahead of many of those who had beaten her in previous years.</p><p>The goal this season is to win the under 19 woman's 2000m individual pursuit at the Nationals. A second goal is to win in a time of less than 2min 35sec to ensure that she is selected to ride in the Junior World Champs being held later in the year.</p><p>Her training history before going on a structured programme included a knee reconstruction after a skiing accident and a broken wrist suffered in a crash. No other injuries or major illnesses have affected her training and competing.</p><p>In favour of field tests over laboratory tests we have taken time trial times to determine her fitness in respect to the demands of the event. In a 2000m time trial she has ridden 2 min 45. This is a good time for a first year under 17 rider but will need to be improved for her to be competitive at National level next year.</p><p>Her 500m time is 40.5 sec which is a good time for the distance. It will have to be improved to reflect the power needed to start well to gain an early advantage before settling into an aerobic pace that can be maintained into the final laps.</p><p>With both her endurance and speed needing attention for this event it dictates that she needs a balanced programme that will maximise all of her performance capacities.</p><p>In terms of strength, she has a six month experience of weight training. It has centred around the use of free weights and multi joint exercises as these are favoured for developing postural muscles and ensuring joint stability which is an issue with women because of their greater joint flexibility (Carbon, 1992).</p><p>With a background in ballet and gymnastics this riders flexibility is good and she is readily adaptable to the extreme positions of cycling. Regular stretching and attending yoga classes has maintained her suppleness.</p><p><a name="#13">The training year</a></p><p>First base period: May to July</p><p>In this part of the programme the rider will look to develop all round fitness in all main fitness components. Because strength and endurance are the two hardest qualities to develop they will be the priority of this phase of training.</p><p>Strength will be trained in the gym using a hypertrophy orientated programme that will seek to develop all areas of muscle in the riders body. The rep range will vary from 10 to 12 reps (Zatsiorsky, 1995). Several exercises will be used for each muscle group to ensure the muscle is worked to the point of overload. To allow for recovery and adaptation and muscular growth a period of at least 48 hours will be allowed before a muscle part is worked again (Tesch, 1992). Because this phase takes place during the winter and cycle training is difficult more time will be spent in the gym.</p><p>To make the most out of the available gym time the programme is split into three areas: legs, chest/back and shoulders/arms (Tesch, 1992). This allows each muscle part to be worked and allows for proper recovery. It also keeps motivation high as the rider can train hard daily. It also prevent fatigue from trying to complete every exercise in one session.</p><p>Because of difficulties due to cold weather endurance training is limited to long rides on the weekend. Some race specific endurance maintenance work is done after a weights session using an ergometer for an effort of 5 minutes.</p><p>Second base period: August to October</p><p>In this period the rider will use the improving weather to spend more time on the bike to develop basic endurance for the event. It is an anomaly in cycling and many other sports that cyclists need to complete many miles in preparation for an event that is only two kilometres long and takes a maximum of three minutes to complete. However the advantage of what is called<span> </span><i>base training</i><span> </span>is seen in terms of developing a strong aerobic system that will enhance the cyclist's capacity to handle the more intensive speed work that takes place later in the season.</p><p>Most time spent developing the aerobic system is at a light pace. For this rider the efforts are completed over one to two and a half hours. During this phase the rider will complete efforts of 30 minutes at a moderate pace. To add variety to these efforts the cyclist will vary the rides between uphill efforts for strength, flat tailwind efforts at high leg speeds to develop the riders ability to maintain high pedal cadences needed in the event.</p><p>In this phase the priority of gym work is focused on strength. Here the aim is to develop a large amount of force. One exercise is selected per body part and the aim is to lift as large a weight as possible for the rep range chosen. In a mature weight trainer with good technique and several years experience this rep range may be between 1-5 reps (Dick, 1997). For this cyclist, with a 6 month weight training history eight reps was chosen to ensure that no injuries are encountered.</p><p>Early competition period: November to January</p><p>In this phase the emphasis changes from base preparation to more specific work aimed at developing the cyclists ability to compete in the event. At the start of this phase the rider should have maximised their strength and endurance to handle, and recover from the intensive training that will take place in this and the next phases.</p><p>To maximise the aerobic system intervals of 3 to 5 minutes are used to enhance the ability to ride at the lactate threshold. These efforts are done at a very hard pace and are either completed on the road or at this time of the year preferably on the track using a pursuiting bike.</p><p>To prepare the rider for the heavy amount of anaerobic training to come in the next phase the rider is encouraged to take part in as much competition as possible. For this rider there is the opportunity to compete in track events twice weekly and in a road race once a week. The racing is very general and not specific to pursuiting and should not be considered as a suitable replacement for the more specific training that is to come.</p><p>In this phase the cyclist will do work in the gym to develop power. This is done by using a small number (3-4) of full body exercises using a light weight (30% of 1RM) as fast as possible (Dick, 1997).</p><p>Competition period: February and March</p><p>This is the business end of the season. If the preparation before is not complete the rider will be unable to perform to expectations. It is where the most intensive training is completed. All training is of a very specific nature. Most efforts are done on the track using work that is no longer than 2000m and nothing shorter than 400m. No long efforts for fear of losing race specific speed and no short efforts for fear of losing endurance for the full distance. Most efforts are done at a very fast pace with full recovery in between. A pursuit bike with triathlon bars are used. If an aerodynamic front wheel is to be used in competition then it will be used in training as this will affect the steering dynamics of the bike.</p><p>The event environment is totally simulated in all efforts. A full warm up (when time permits) is done. This involves a general warm up of twenty minutes building up to a fast pace on the track. At this point stretching is done to ensure range of movement is adequate for the event. From here the cyclist will go back onto the track to carry out a specific warm up that consists of a standing start and efforts at race pace. From here the riders will do more stretching and light riding while they await their training efforts.</p><p>At the line they will be given the regulation two minutes to prepare themselves before being given the 5-4-3-2-1 starting countdown. While riding they will be given time calls every lap letting them know how close they are to a pre-determined time schedule. This helps to develop an awareness of what the event requires before they compete. This is vital especially in young cyclists as they will have a lack of competition experience.</p><p>At the conclusion of the session they will spend twenty minutes riding at a very light pace to warm down. After this more stretching will take place including PNF stretching to take advantage of very warm muscles and to build excellent flexibility.</p><p>In the gym only maintenance work is done with a once a week session being done to maintain the strength developed in the gym. This is especially important because actual cycling will do little to maintain upper body strength needed to hold the extreme pursuiting position.</p><p>This phase takes eight weeks and the first three are the most intensive. At the conclusion of these three weeks the rider will be mildly overtrained. Over the next five weeks the training load will be tapered down in the pattern that allows for a 85-70-55-40-25% volume of the training load done in the first three weeks. An important factor in this taper is that the training intensity remains the same throughout the whole eight weeks otherwise training specificity is lost. The taper is used to allow for adequate recovery and supercompensation to take place allowing for maximal performance (Shepley et al, 1992).</p><p>This overload and taper programme is based on Hopkin's (1993) four week (two week overload and two week taper) method. To increase the length to eight weeks is a personal experiment and is based on the Australian Cycling Federation model where the overload period is five weeks and taper is seven weeks long (Walsh, 1997). The rational is that riders will arrive in a fresher state when required to compete. If needed a mini overload and taper can be used if the riders hits peak condition too soon. This plan also fits in well with the National track cycling calendar which has the regional event (the qualifier for the National event) three weeks out from the Nationals which makes it difficult if the four week model is used.</p><p>Active recovery period: April</p><p>During this period the cyclist will have a very reduced training programme. The term<span> </span><i>active recovery</i><span> </span>is stressed because form is easily lost and if total rest is used the rider will have to build back from scratch. It is better to maintain form and build on it for an even better next season.</p><p><a name="#14">Summary</a></p><p>The periodised programme allows this rider to build an effective base before carrying out specific race training. This makes for a more motivating programme through having plenty of variety. Overall the effects of this type of training over her previous less structured programme have been very effective.</p><p><i>The season is over for the rider in this study. Her results at the nationals were not as expected. On reflection the choice of a three week overload and five week taper was not the best preperation. It is interesting to compare the two other riders who were on a similar programme. Both had interuptions to their training due to outside committments. Both won medals at the New Zealand Championships and exceeded their expectations. I feel that a three week overload is too severe and will set more modest training targets next year. I also feel that the use of a greater volume of interval efforts as opposed to fewer efforts(but at race pace) was detrimental in terms of improving racing ability.</i></p><p><a name="#15">References</a></p><p>Ackland, T.R., & Bloomfield, J. (1992). Functional anatomy. In J. Bloomfield, P.A. Fricker, & K.D. Fitch (Eds.),<span> </span><i>Textbook of science and medicine in sport<span> </span></i>(pp. 2-28). Melbourne: Blackwell Scientific Publications.</p><p>Carbon, R.J. (1992). The female athlete.<span> </span><i>Textbook of science and medicine in sport<span> </span></i>(pp. 467-487).</p><p>Dick, F.W. (1997).<span> </span><i>Sports training principles</i><span> </span>(3rd ed). London: A&C Black.</p><p>Hickson, R.C., Dvorak, E., Gorostiaga, E.M., Kurowski, T.T., & Foster, C. (1988). Potential for strength and endurance training to amplify endurance performance.<span> </span><i>Journal of Applied Physiology, 65,<span> </span></i>2285-2290.</p><p>Hopkins, W. G. (1993). New guidelines for hard training.<span> </span><i>The New Zealand Coach, 2</i>(2), 16-20.</p><p>Newton, H., & Burke, E.R. (1991). Improved cycling performance through strength training.<span> </span><i>Conditioning for Cycling, Summer,<span> </span></i>13-20.</p><p>Rushall, B.S., & Pyke, F.S. (1990).<span> </span><i>Training for sports and fitness.<span> </span></i>Melbourne: Macmillan Education Australia.</p><p>Shepley, B., MacDougall, J.D., Cipriano, N., Sutton, J.R., Tarnopolsky, M.A., & Coates, G. (1992). Physiological effects of tapering in highly trained athletes.<span> </span><i>Journal of applied physiology, 72,<span> </span></i>706-711.</p><p>Tesch, P.A. (1992). Training for bodybuilding. In P.V. Komi (Ed.),<span> </span><i>Strength and power in sport<span> </span></i>(pp. 370-380). Melbourne: Blackwell Scientific Publications.</p><p>Walsh, C. (1997). Preparation of track endurance cyclists. Lecture presented at the Australian Cycling Federation Level Two Coaching Course.</p><p>Zatsiorsky, VIM. (1995).<span> </span><i>Science and practice of strength training.<span> </span></i>Champaign, IL.: Human Kinetics Books.</p><p><a name="#16">Appendix One: Monthly Training Programme</a></p><p><i>First Base Period: May to July</i><br />-Aerobic rides of one hour<br />-Hypertrophy weight training three times a week</p><p><i>Second base period: August to October</i><br /><br />August<br />-Aerobic rides of one to one and a half hours at a light pace<br />-Aerobic efforts of 20 minutes at a moderate pace<br />-Strength weight training three times per week<br /><br />September<br />-Aerobic rides of two hours at a light pace<br />-Aerobic efforts of 25 minutes at a moderate pace<br />-Strength weight training three times per week<br /><br />October<br />-Aerobic rides of one and a half hours at a light pace<br />-Aerobic efforts of 30 minutes at a moderate pace<br />-Strength weight training two times per week<br />-Road cycling competitions</p><p><i>Early competition period: November to January<br /><br /></i>November<br />-Aerobic rides of two and a half hours at a light pace<br />-Aerobic efforts of 15 minutes at a moderate pace<br />-Aerobic efforts of 4 X 5 min at a hard pace<br />-Road cycling competitions<br />-Track cycling competitions<br />-Power weight training two times a week<br /><br />December<br />-Aerobic rides of two hours at a light pace<br />-Aerobic efforts of 15 minutes at a moderate pace<br />-Aerobic efforts of 5 X 5 minutes at a hard pace<br />-Road cycling competitions<br />-Track cycling competitions<br />-Power weight training two times a week<br /><br />January<br />-Aerobic rides of two hours at a light pace<br />-Aerobic efforts of 15 minutes at a moderate pace<br />-Aerobic efforts of 6 X 5 minutes at a hard pace<br />-Road cycling competitions<br />-Track cycling competitions<br />-Power weight training two times a week</p><p><i>Competition period: February to March<br /><br /></i>-Aerobic rides of one and a half hour at a light pace<br />-Aerobic efforts of 8 X 3 minutes at a hard pace<br />-Anaerobic-Aerobic efforts of 8 X 2 minutes at a very hard pace<br />-Anaerobic efforts of 15 X 1 minute at an extremely hard pace<br />-Track cycling competitions<br />-Taper down with five weeks out: 85%, 70%, 55%, 40% & 25%</p><p><a name="#17">Appendix Two: Weekly Programmes</a></p><p><i>First base period<br /></i>-Mon: Rest day<br />-Tue: Weight training: Legs<br /></p><ul><li>-Leg press</li><li>-Hack squat</li><li>-Leg extension</li><li>-Hamstring curl (standing and lying)</li><li>-Calf raise</li><li>-Back extension</li><li>-All exercises 3 X 10 reps</li></ul><p><b><span style="font-family: Arial;"></span></b><span style="font-family: Arial;"><b></b><b></b><b></b><i></i><i></i><i></i><i></i><i></i><b></b><b></b><b></b><i></i><i></i><i></i><i></i><b></b><i></i>-Wed: Aerobic ride of 1 hour at a light pace<br />-Thu: Weight training: Chest and Back<br /></span></p><ul><li>-Bench press</li><li>-Incline press with dumbbells</li><li>-Pec dec</li><li>-Seated row</li><li>-Lat pulldown</li><li>-One arm row</li><li>-All exercise 3 X 12 reps</li></ul><p><span style="font-family: Arial;">-Fri: Rest day<br />-Sat: Weight training: Shoulders and Arms<br /></span></p><ul><li>-Shoulder press</li><li>-Lateral raise</li><li>-Front raise</li><li>-Biceps curl</li><li>-Triceps pushdown</li></ul><p><span style="font-family: Arial;">-Sun: Aerobic ride of 1 hour at a light pace</span></p><p></p><p><i>Second base period<br /></i>-Mon: Rest day<br />-Tues:am Weight training<br /></p><ul><li>-Squat</li><li>-Stiff leg deadlift</li><li>-Bench press</li><li>-Bent over row</li><li>-Upright row</li><li>-All exercises 3 X 8 reps</li></ul><p><span style="font-family: Arial;"><i></i>-Tue:pm One and a half hours at a light pace including 30 minutes at a moderate pace<br />-Wed: One and a half hours at a light pace<br />-Thu:am Weight training as Tuesday<br />-Thu:pm Cycle ride as per Tuesday<br />-Fri: One hour at a very light pace<br />-Sat: Cycling Road Race<br />-Sun: Two and a half hours at a light pace including 30 minutes at a moderate pace</span></p><p></p><p><i>Early competition period<br /></i>-Mon: Rest day<br />-Tues:am Weight training<br /></p><ul><li>-Lunge</li><li>-Powerclean</li><li>-Standing jumps (for height)</li><li>-Hops, up stairs</li><li>-3 X 8 reps on each exercise</li></ul><p><span style="font-family: Arial;"><i></i>-Tue:pm One and a half hours at a light pace including 6 X 5 minutes at a hard pace<br />-Wed: Track racing<br />-Thu:am Weight training as Tuesday<br />-Thu:pm Cycle ride as per Tuesday<br />-Fri: One hour at a very light pace<br />-Sat: Cycling Road Race<br />-Sun:am Two and a half hours at a light pace<br />-Sun:pm Track racing</span></p><p></p><p><i>Early competition period<br /></i>-Mon:Rest day<br />-Tues:am Weight training<br /></p><ul><li>-Lunge</li><li>-Powerclean</li><li>-Standing jumps (for height)</li><li>-Hops, up stairs</li><li>-3 X 8 reps on each exercise</li></ul><p><span style="font-family: Arial;"><i></i>-Tue:pm Track training<br /></span></p><ul><li>-Warm up (as per main text)</li><li>-8 X 2000 m at a hard pace</li><li>-Cool down (as per main text)</li></ul><p><span style="font-family: Arial;">-Wed: Track racing<br />-Thu: One and a half hour at a light pace including 15 minute at a moderate pace<br />-Fri: Track training<br /></span></p><ul><li>-Warm up</li><li>-8 X 1200m at a very hard pace</li><li>-Cool down</li></ul><p><span style="font-family: Arial;">-Sat: One hour at a very light pace<br />-Sun:am Track training<br /></span></p><ul><li>-Warm up</li><li>-15 X 800m at an extremely hard pace</li><li>-Cool down</li></ul><p><span style="font-family: Arial;">Sun:pm Track racing</span></p><p></p><p><span style="font-family: Arial;"></span></p><p><i>Active recovery period</i><br />-Mon: Yoga<br />-Tue: Circuit training<br />-Wed: Rest day<br />-Thu: Circuit training<br />-Fri: Rest day<br />-Sat: Yoga<br />-Sun: Circuit training</p>Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-5883683472676470322023-05-19T18:16:00.004-07:002023-05-19T18:19:40.393-07:001997 Coaching notes<p> Long time no updates. <br /><br />The tragic death of my young friend Olivia Podmore has been covered elsewhere. <br /><br />I did find my old coaching notes from 1997. The site is a bit dodgy so reporting here...<br /><br /></p><h2><i>Coaching Notes</i></h2><p><br /></p><h3><i>By Hamish Ferguson</i></h3><p>These are a copy of my coaching notes. This is the 1997 version.<br /><br />I am in the process of creating the revised 1998 version.<br /><br /><b>CONTENTS</b><br /><br />* Introduction<br /><br />* Physical training<br />-Training principles<br />-Training effects<br />-Exercise thresholds<br />-Physiological testing<br />-Training programmes<br />-On the bike training<br />-Supplemental training<br />-Training guidelines<br />-Physical recovery<br />-Diet<br />-Sports medicine<br /><br />* Sports psychology<br />-Self regulation and goal setting<br />-Knowledge acquisition<br /><br />* Technical skills<br />-Skill Learning<br />-Riding skills<br />-Equipment<br />-Rules<br /><br />* Tactics<br />-Tactical planning<br />-Basic tactics<br />-Specific tactics<br />-Experimentation<br /><br />* Organisation<br />-Time management<br />-Pre race organisation<br />-Pre start organisation<br />-Post race organisation<br />-Budgeting<br />-Network<br />-Coach<br />-Managers<br />-Life style balance<br />-Communications<br />-Team events<br /><br />* Combining all the factors<br /><br />* Acknowledgements<br /><br />* Bibliography<br /><br /><b>INTRODUCTION</b><br /><br />These coaching notes are designed to help you understand my training programmes. They contain many useful hints you can implement yourself. It also contains a lot of background information about how I developed my coaching philosophy.<br /><br />You may find some of this information heavy going but please make an effort to learn and understand it. An excellent way to do this is to relate it to your personal situation. See how it matches up with your beliefs and experience. Always feel free to question me at any time about any parts of this paper.<br /><br /><b>PHYSICAL TRAINING</b><br /><br />TRAINING PRINCIPLES<br /><br />-Principle of specificity<br />Training adaptations are specific to the energy systems or muscles used when training. In cycling it means sprinters should primarily sprint and road riders should do long road rides with efforts ranging from medium to hard intensity. An important addition to this principle is the need to develop a strong base before carrying out any specific work. This takes into account that you are not only a roadie, sprinter or pursuiter. You are also human, an athlete and a cyclist who should specifically train these areas as well.<br /><br />-Principle of overload<br />To benefit from training you must overload your body to the point of fatigue. Your training programmes are based on your current ability and include just enough intensive work to cause a level of overload you can easily recover from. This level of training is just a small step away from overtraining. Overload can become too much if you suffer from stress outside of training. Reduce your training efforts if life pressures become too much. With hard training and adequate recovery you will soon be able to handle the current level of training stress and can then increase the overload through raising duration, intensity or frequency of exercise.<br /><br />-Principle of recovery<br />Training causes a level of fatigue in the body that accumulates unless time is allowed for adequate recovery. This is because the theory of overcompensation states any period of recovery will lead to an extra level of adaptation. This prepares the body in case it is subjected to that stress again. If recovery is prolonged then training adaptations are lost. This is why your training programmes have intensive efforts mixed with recovery rides. This loss of adaptation is the reason you are expected to train hard all year round.<br /><br />-Principle of individuality<br />When writing your training programmes I take into account all the things that contribute to your cycling career. These include your internal attributes such as goals, physical capacity and technical ability. The environmental factors taken into account include your social relationships, cultural situation and the environment. There are factors that are strong and need only be maintained and there are areas of weakness that need to be developed to gain large improvements in performance. The more of these factors you make me aware of enhances my ability to write training programmes specific to you. It is also good reason to stick to your training programme.<br /><br />TRAINING EFFECTS<br /><br />-Energy systems<br />One of the aims of training is to improve your body’s ability to use energy to produce movement. Energy is supplied at any time by one or more of the following energy systems...<br /></p><ul><li>Aerobic For events over 2 mins<br /></li><li>Anaerobic For events between 10sec and 2 mins<br /></li><li>Alactic For events under 10 sec<br /></li></ul><p><span style="background-color: white;">Specific training of these energy systems leads to them becoming more efficient at storing and using fuels and therefore a greater workload or duration can be achieved without requiring extra energy.</span><br /><br /><span style="background-color: white;">-Muscular systems</span><br /><span style="background-color: white;">Training will lead to an increase in the stores of energy in the form of glycogen, fats and phosphates in the muscle. There will also be an increase in the amount of aerobic or anaerobic enzymes that help to turn this energy into actual muscle contraction. Aerobic training increases the size and amount of mitochondria in the muscle. Mitochondria are where the supply of aerobic energy comes from. Strength training leads to an increase in the size of muscle fibres which improves strength.</span><br /><br /><span style="background-color: white;">-Cardiorespiratory systems</span><br /><span style="background-color: white;">Training improves the pathways for oxygen and nutrients to travel to the muscles. It also enhances the pathways that remove waste products from working muscles.</span><br /><br /><span style="background-color: white;">-Neuromuscular systems</span><br /><span style="background-color: white;">Specific training improves the brains ability to send messages to the muscles to produce movement. In time the body becomes more efficient at sending signals so movement becomes smoother so less energy is spent on co-ordination and more can be used on producing movement.</span><br /><br /><span style="background-color: white;">EXERCISE THRESHOLDS</span><br /><br /><span style="background-color: white;">Training will cause an increase of different thresholds that relate to a combination of the above systems.</span><br /><br /><span style="background-color: white;">-Aerobic threshold</span><br /><span style="background-color: white;">This is the point where you start to produce lactate in large amounts and signifies an increase in energy consumption to sustain activity. Lactate in itself is not a harmful product unless it forms in very high quantities.</span><br /><br /><span style="background-color: white;">-Lactate Threshold</span><br /><span style="background-color: white;">This is the point where the body is unable to process the lactate being produced and some of the energy supplying the muscles will have to be provided by the anaerobic system.</span><br /><br /><span style="background-color: white;">-Maximum Oxygen Uptake (VO2max)</span><br /><span style="background-color: white;">This is the point where the intensity is so high that the body can no longer supply oxygen to the working muscles. The energy supplied is totally from the anaerobic system.</span><br /><br /><span style="background-color: white;">Crossing each of the thresholds requires more energy and places more stress on the different systems. The aim of training is improve your capacity to stay below each of the thresholds and compete at the highest level with as low an energy consumption as possible. These thresholds can all be determined with testing in the lab that is covered next.</span><br /><br /><span style="background-color: white;">PHYSIOLOGICAL TESTING</span><br /><br /><span style="background-color: white;">I am in favour of using daily measures as a way to measure long-term progress and to monitor short-term training effects. From day to day you should expect to see an increase in heart rate after intensive training efforts. After recovery you should see this level return to normal.</span><br /><br /><span style="background-color: white;">Body weight is especially important in this respect. Before long training rides you should weigh yourself and compare this with your weight afterwards. If the post ride weight is significantly lower it is an indication that dehydration has occurred and you should start trying to redress this situation by increasing your fluid intake.</span><br /><br /><span style="background-color: white;">Record all this data in your training diary, use weekly summaries and graphs to record your progress. Include summaries of your duration and intensity to compare with your daily heart rate and weight measures.</span><br /><br /><span style="background-color: white;">TRAINING PROGRAMMES</span><br /><br /><span style="background-color: white;">-Career programmes</span><br /><span style="background-color: white;">These are based on your personal goals. They work on a 4-year "Olympic cycle" where the first and third years are spent building aerobic capacity and the second and fourth developing aerobic or anaerobic power. These goals take into account some of the following factors...</span><br /></p><ul><li>Number of years exercising<br /></li><li>Type of exercise<br /></li><li>Requirements of sport and goal event<br /></li><li>Level of current ability<br /></li><li>Medical history<br /></li><li>Other responsibilities<br /></li></ul><p><br /><span style="background-color: white;">-Yearly programmes</span><br /><span style="background-color: white;">These focus on the 2-3 major goals you have set for the year. A major portion of the season is spent developing a training base that begins with general body conditioning before moving on to general cycling work. Training is then done to prepare for early season racing before specifically working towards the goal event.</span><br /><br /><span style="background-color: white;">-Macrocycles</span><br /><span style="background-color: white;">These are four (sometimes 3 or 5) week cycles that become more challenging as the year progresses. The final week is an easy one where you hold back in training. This allows for recovery to maximum levels in preparation for the next cycle or peak performance. Recovery is achieved by reducing the amount of training, but keeping maintaining the intensity to keep the specific training benefits from the cycle.</span><br /><br /><span style="background-color: white;">-Microcycles</span><br /><span style="background-color: white;">These are seven-day periods based on the hard-easy philosophy. This means no hard efforts unless fully recovered from previous training. It is important to remember training breaks down the body, and recovery from strenuous efforts leads to an improvement in ability.</span><br /><br /><span style="background-color: white;">-Peaking</span><br /><span style="background-color: white;">In the final four weeks before the goal event a peaking procedure is undertaken. This comprises two weeks of intensive training that will fatigue you. This period is extremely stressful and is never undertaken unless the appropriate base training has been done. The third and fourth weeks consist of a tapering phase where intensity is maintained but the volume of training is reduced allowing total recovery. Time normally spent training can be used to develop organisational and psychological plans for the goal event.</span><br /><br /><span style="background-color: white;">ON THE BIKE TRAINING</span><br /><br /><span style="background-color: white;">-Racing as training</span><br /><span style="background-color: white;">This is a very popular concept in cycling. It must be tempered with some warnings. Racing should never be done to get into form or to make up for base work not done. This leads to the situation where power and speed are very high but in a short time recovery from fatigue becomes difficult and ability decreases.</span><br /><br /><span style="background-color: white;">To achieve the best results in your goal event you should ride in similar competitions before the big day. In the early season this is less important because you are aiming to develop all round cycling condition. To specifically prepare for your event you should have done race type efforts in training. Specific racing and training also has motivational benefits that are discussed under simulation in the Psychology section.</span><br /><br /><span style="background-color: white;">-Recovery training</span><br /><span style="background-color: white;">This is done at a very slow pace on easy days for warm ups and cooling down. The perceived exertion for this type of effort is very light.</span><br /><br /><span style="background-color: white;">-Aerobic capacity rides</span><br /><span style="background-color: white;">These rides develop the ability to race at a steady tempo for long periods. Most of your base training will be done at this level. If time and energy are available then extra miles can be done at this level or lower. This should only be done if it leaves you well recovered for more intensive training and racing. The perceived exertion for these rides is light.</span><br /><br /><span style="background-color: white;">-Aerobic capacity efforts</span><br /><span style="background-color: white;">These rides develop the ability to race on road or in track endurance events. The perceived exertion for these efforts is moderate.</span><br /><br /><span style="background-color: white;">-Aerobic power intervals</span><br /><span style="background-color: white;">These repetitions are used to increase your lactate threshold. The perceived exertion for these intervals is hard.</span><br /><br /><span style="background-color: white;">-Lactic capacity intervals</span><br /><span style="background-color: white;">These are used to improve the ability to road race at maximum effort, handle track endurance events and as a base for track sprint events. The perceived exertion for these efforts is very hard.</span><br /><br /><span style="background-color: white;">-Lactic power intervals</span><br /><span style="background-color: white;">These develop all out speed for track sprint events. These efforts are done at a perceived exertion of extremely hard.</span><br /><br /><span style="background-color: white;">-Alactic efforts</span><br /><span style="background-color: white;">These are done at 100%. They are done for six seconds and develop maximum speed, power or strength. Allow for full recovery between efforts. In track training this recovery is passive with just stretching between sprints. The are done at max all out pace.</span><br /><br /><span style="background-color: white;">-On the bike intervals</span><br /><span style="background-color: white;">All repetitions are done when feeling fresh and highly motivated. The next rep should be attempted when fully recovered from the previous effort. Intervals should be based on your goal event. If it is a hilly road race reps are done uphill or if a pursuit, efforts are done on the track. When on the road the track rider should aim to replicate the cadence of the their event.</span><br /><br /><span style="background-color: white;">-On the bike strength training</span><br /><span style="background-color: white;">Find an uphill grade and select a large gear (53*15-19) and do repetitions while remaining seated. The reps should be about 1000 metres long with three reps per session for roadies and six for track riders.</span><br /><br /><span style="background-color: white;">-Motorpacing</span><br /><span style="background-color: white;">This is work done behind the motorbike with the aim of enhancing leg speed. It is a very exciting type of workout. It is used sparingly in the programme because the cost of too much speed is a loss in power and strength.</span><br /><br /><span style="background-color: white;">SUPPLEMENTAL TRAINING</span><br /><br /><span style="background-color: white;">-Resistance training</span><br /><span style="background-color: white;">In the off season see me for a training programme that will help you develop strength, power or muscular endurance for racing. In the competition season resistance training is only done to maintain strength so no increasing the training load in the gym.</span><br /><br /><span style="background-color: white;">-Cross Training</span><br /><span style="background-color: white;">In the off season this can be used to develop both general strength and endurance. In season it is done to assist active recovery and maintain muscle balance. It can also add variety to the programme if the competition season is a long one. Choose between short duration sessions of hard exercises like running, skiing and circuit training, or long duration easy exercises like skating, mountain biking, aerobics, jogging and swimming.</span><br /><br /><span style="background-color: white;">TRAINING GUIDELINES</span><br /><br /><span style="background-color: white;">-Daily training efforts</span><br /><span style="background-color: white;">When training always focus on the intended benefits you are trying to achieve. Note anything unusual about your training sessions (i.e. elevated heart rate or muscular pains). Try to establish a routine for training and racing so you are in the right frame when you begin.</span><br /><br /><span style="background-color: white;">-Warming up and cooling down</span><br /><span style="background-color: white;">Always include a full warm up before any intensive efforts. A warm up is broken into three parts. Begin with a general warm up of steady riding to prepare the muscles and joints. Then once the body is warm do some stretching that involves all the muscles used in cycling. Then start a specific warm up which should include efforts at the pace you will be racing or training at. On the completion of training or racing do a comprehensive warm down. This is best done by riding at a slow pace, then doing a stretching routine. An active cool down can halve the amount of recovery required after intensive efforts.</span><br /><br /><span style="background-color: white;">-Training intensity</span><br /><span style="background-color: white;">There is currently much debate in the sport science community over the subject of training intensities with no general conclusions available at present (the principle of individuality is a stumbling block to making general recommendations). The use of perceived exertion is the most efficient way to monitor your training.</span><br /><br /><span style="background-color: white;">-Training routes</span><br /><span style="background-color: white;">Take into account the goal race when choosing a training route. Roadies should mix hard efforts between hills and flat while track riders should concentrate on fast training courses.</span><br /><br /><span style="background-color: white;">-Individual and group training</span><br /><span style="background-color: white;">Mix your training between group and individual rides. Group rides are good in the off-season where motivation to train is at a minimum. Group training is also a way to develop technique and build social relations. Individual training is better in-season because training with partners of different abilities can either slow you down or burn you out.</span><br /><br /><span style="background-color: white;">-Cadence</span><br /><span style="background-color: white;">When doing efforts keep your cadence at the race level</span><br /></p><ul><li>Road 90-100<br /></li><li>Time Trial 80-90<br /></li><li>Pursuit 110-120<br /></li><li>Teams 130-140<br /></li><li>Kilo 150-160<br /></li><li>Sprint 170+<br /></li></ul><p><br /><span style="background-color: white;">PHYSICAL RECOVERY</span><br /><span style="background-color: white;">Record in your training diary how you felt. Use a rating scale from A to E and take your resting heart rate. If the measure is up five beats have a medium ride, up ten beats have an easy session and up 15 beats have a rest day. Follow this procedure religiously as it is a key to keeping the overload/recovery balance in check. What follows is a warning of the signals of overtraining and a variety of recovery methods that should be added to your daily routine.</span><br /><br /><span style="background-color: white;">-Physical overtraining</span><br /><span style="background-color: white;">Overtraining can occur from inadequate recovery, high intensity, poor diet and lack of sleep. Learn the following signals of physical overtraining...</span><br /></p><ul><li>Reduced physical performance<br /></li><li>Decreased appetite and weight loss<br /></li><li>Increase in illness and infections<br /></li><li>Sleeping problems<br /></li><li>Persistent fatigue<br /></li><li>Dark or cloudy urine<br /></li><li>Persistent pain and weakness in the joints<br /></li><li>Increased heart rate at fixed training levels<br /></li></ul><p><span style="background-color: white;">Recovery from overtraining involves a reduction in intensity of training and prevention involves following your program, monitoring your training diary, staying in contact with me and maintaining sound nutrition.</span><br /><br /><span style="background-color: white;">-Stretching</span><br /><span style="background-color: white;">Stretching allows you to become more flexibility. This allows you body to move freely through its intended range of motion. It is one of the simplest and easy ways to prevent injuries. See me for stretching programmes that should be done before and after training and as part of your daily routine.</span><br /><br /><span style="background-color: white;">Yoga is an excellent way to not only improve your flexibility but also offers the opportunity to strengthen a wide variety of muscles, learn relaxation and breathing techniques. Mark Bouckoms (ph 326-5255) runs a Yoga school in Sumner that specialises in working with athletes. He conducts one on one sessions with individual clients. These cost from between $40 to $80 per month depending on how often you wish to visit.</span><br /><br /><span style="background-color: white;">-Massage</span><br /><span style="background-color: white;">Massage can be done by yourself using long deep strokes along your limbs rubbing in the direction of your heart. You can see a qualified massage therapist like Sean Burke (ph 365-5665).</span><br /><br /><span style="background-color: white;">-Diet</span><br /><span style="background-color: white;">Nutrition is an important key to recovery. The two hours after an intensive effort is the time when your body will take up more glycogen than any other time. Simple sugars like cola, sweets and chocolate are the most readily absorbed type of glucose in this period. Drinking water will greatly improve your recovery and will prolong performance while racing.</span><br /><br /><span style="background-color: white;">-Sleep</span><br /><span style="background-color: white;">Try to keep regular sleeping hours. This means going to bed at a set time and getting up at the same time every morning. Avoid sleeping in as this adds to fatigue. Learn to adjust the amount of sleep you get around when you wake up so you are ready to take your pulse and then get straight out of bed. Remember when training intensively you will need extra sleep so plan to get to bed earlier.</span><br /><br /><span style="background-color: white;">Make sure your bed is comfortable and bedroom is disruption free. When on tour try to replicate your sleeping arrangements by using extra or fewer blankets and finding a pillow that is similar to yours. If sleep is a problem get up and do something out of bed until you are ready to sleep.</span><br /><br /><span style="background-color: white;">DIET</span><br /><br /><span style="background-color: white;">-Training diet</span><br /><span style="background-color: white;">A high carbohydrate diet is essential, as is drinking large amounts of water. For your wallet's sake I will mention there are no supplements available that make up for a well-balanced diet. If you want to be sure then take a broad spectrum multi vitamin/mineral supplement, vitamin C and iron. Nutritional advice can be sought from Ien Hellemans (ph 366-0620).</span><br /><br /><span style="background-color: white;">-Racing Diet</span><br /><span style="background-color: white;">Your racing nutrition plan should start three days before the event with a gradual increase in the amount of carbohydrate and fluid intake. The night before the event you should have a substantial meal that is eaten four hours before sleep to allow full digestion.</span><br /><br /><span style="background-color: white;">In the morning eat a light breakfast. If nerves are getting the best of you then go for a ride before eating to work up an appetite. Depending on your experiences you should eat 1 to 5 hours before racing. Make sure what you eat is very familiar to you and is low in fibre and fat. In that period you should be taking an energy drink or using an easily digested sports meal supplement like the Exceed cans. Avoid taking large amounts of glucose in the final hour before an event to avoid any insulin reaction.</span><br /><br /><span style="background-color: white;">In a road race you should drink 500mls of water 5 minutes before the start. During the event you should aim to drink a normal size bottle of dilute sports drink every hour. Solid foods should be keep to a minimum due to digestion problems. Easily digestible foods should be nibbled on early in the event and water should be taken at the same time. Some people like to have a heavily sugared drink to give them a boost near the finish. Experiment with this in minor events to see if it has a positive effect on your racing. You should have experimented with any new food or supplement at least four times before using it in a major competition.</span><br /><br /><span style="background-color: white;">At track racing you should keep drinking during the session and try to eat some solid food at appropriate times if it is a full day program.</span><br /><br /><span style="background-color: white;">SPORTS MEDICINE</span><br /><span style="background-color: white;">I recommend that you see a sports doctor every three months for a general check up, full blood test and once a year, a full examination. My first recommendation for a sports doctor is David Burke (ph 385-1935), although other good doctors are John Hellemans (ph 366-0620), Richard Edmond (ph 338-8179) and Deb Robinson (ph 366-0620). At the first sign of any major illness stop all training and see one of these doctors. Ask how the illness will affect your training (take your programme in).</span><br /><br /><span style="background-color: white;">At the first sign of injury stop training and see the doctor. It is likely they will refer you to a physiotherapist who will treat the problem. I recommend you see Barry Donaldson (ph 352-9900) or Graham Nuttridge (ph 366-0953) for your physio needs. Twice a year (preferably quarterly) you should see them to have your flexibility and muscle balance tested.</span><br /><br /><span style="background-color: white;">At the onset of injury you can make a major difference by following the following steps that you can remember by using the mnemonic R,I,C,E.</span><br /></p><ul><li>Rest: Rest the injured area<br /></li><li>Ice: Ice the area for 20 mins every two hours<br /></li><li>Compression: Apply a bandage<br /></li><li>Elevation: Elevate the injured area<br /></li></ul><p><span style="background-color: white;">This is done to reduce the immediate symptoms of the injury for up to 48 hours. After this you will need to work with the doctor and physio when coming back from injury or illness. It is essential to recognise the need for a steady return to your current training level. Multiply time spent away from training by three to determine the length of your return.</span><br /><br /><span style="background-color: white;">The two major areas of injury to the cyclist are the knees and back so make an attempt to stretch, strengthen and look after these areas. When riding in the cold keep these areas covered or use warm up cremes.</span><br /><br /><span style="background-color: white;">Hygiene is important to the cyclist. Essentials are to change out of shorts after a ride and wash them thoroughly. Always remove wet clothes when you complete training. Shower after all rides and take care of your body, especially the points of contact with the bike. It is vital to keep teeth in excellent condition and see the dentist twice a year.</span><br /><br /><b>SPORT PSYCHOLOGY</b><br /><br /><span style="background-color: white;">SELF REGULATION AND GOAL SETTING</span><br /><br /><span style="background-color: white;">The following skills are to help you with taking more control over your racing. They are skills that will help you to become more aware of yourself and the events that shape your life. From this you should be better able to set your own goals that are specific to you. These goals can be used as the basis for setting out a written agenda of things to do. Carrying out your agenda is vital because what you do today determines what you receive tomorrow. This section will also include some skills to enhance your memory of the agenda. This is a very important skill to learn especially when racing in events where there are many important objectives to remember. We will also discuss some of the people who will be able to help you with setting your plan.</span><br /><br /><span style="background-color: white;">-Self Monitoring</span><br /><span style="background-color: white;">The first step in the self regulation process is to become more aware of yourself and the external forces that have some influence on you. A handy way to do this is to start a journal where you record all the important things that happened during the day. Forget about the trivial stuff and stick to those things that really made a difference. You can split your entries into two groups: positive and negative.</span><br /><br /><span style="background-color: white;">-Self Evaluation</span><br /><span style="background-color: white;">Go through and on a scale rate each entry from one to five. Five being either extremely positive or negative and one being mildly positive or negative. To get an overall rating for the day add up all the scores on the positive side and then do the same for the negative side. Subtract the negative from the positive and you have your total for the day. Record these scores over a training period and see what your average is, or compare training weeks with heavy racing weeks. Your scores are an individual rating and can not be compared with others.</span><br /><br /><span style="background-color: white;">-Self Awareness</span><br /><span style="background-color: white;">The process of keeping a self monitoring and self evaluation journal is that you will become more aware of what you do and don’t like. You will become more aware of who you are as a person and of the outside things that determine the way you act. These determinants can be broken into five different sections...</span><br /></p><ul><li>Environmental: Weather, population,<br /></li><li>Culture: Education, technology<br /></li><li>Social: Friends, family, enemies, acquaintances<br /></li><li>Cognitive: Your mind and how it works<br /></li><li>Physiological : Your body and the way it works<br /></li></ul><p><span style="background-color: white;">These sections can also be used to help with your self monitoring by thinking about how each section may have influenced your day. The first three sections are external influences and the final two are internal. All of these have some affect on your behaviour to some degree during the day.</span><br /><br /><span style="background-color: white;">Becoming more self aware will help you to determine what the good things are in your life and to identify the negative aspects. This is the base for planning your self regulation activities.</span><br /><br /><span style="background-color: white;">-Self Regulation</span><br /><span style="background-color: white;">The process of self regulation can be summed up with the old cliché “eliminate the negative, accentuate the positive”. From the information gained from your increased self awareness your goals can be set to gain more from the things you enjoy and to finds ways to permanently avoid the things you dislike.</span><br /><br /><span style="background-color: white;">Some things may be as mundane as planning to get up on time or to avoid someone who irritates you. Some are the aims of a life time like to win the Olympic title or avoid a major life failure like imprisonment, divorce, getting fired or crashing heavily.</span><br /><br /><span style="background-color: white;">Some directions you may head towards are the logical extension of activities you already enjoy and may even do extremely well. The logical progression for a New Zealand cyclist is to win at club level first and then progress through, open level, National, Oceanic, Commonwealth, and then to make it at Professional and Olympic level. A rider who is a successful. An open level rider should consider performing at National level the appropriate goal whereas a Tour de France runner up could logically aspire to win the next year.</span><br /><br /><span style="background-color: white;">Some directions are new and more tentative steps should be taken. The successful business person should not leave a high paying job to start immediate training to win the Olympic Games road race just because watching it on television looked so exciting. The logical steps here would be to join a cycling club and have a try before totally rearranging their lives.</span><br /><br /><span style="background-color: white;">-Goal setting</span><br /><span style="background-color: white;">The product of all this thinking should be some goal. To start with you should have some long term aspiration. The statement long term varies for the individual. In cycling long term for a novice is a year while the Olympic contender needs to look at least four years of hard work (more realistic is eight). At the end of this period is some dream performance state that you aspire to. The novice who is a solid performer at regional and National level and is fully aware of the standard required could reasonably set a goal to perform well enough to gain selection for the Junior World Champs in the next two years. The senior who has a proven record of victories at professional level including minor tours, classics and minor places in major tours could set a goal to win the Tour de France and focus their season around doing so (the Indurain, Rominger, Riis approach). Others may look at not attaining peak condition at any point but look to maintain good all round condition (the Jalabert, Meuseew, Fondreiest approach).</span><br /><br /><span style="background-color: white;">The point is that these goals although they are dream goals and long term in focus they are still based on some realistic expectation of success.</span><br /><br /><span style="background-color: white;">-Creative thinking and understanding your goals</span><br /><br /><i>“My goal is to win the Tour de France!” “Fair enough, how will you do that?”</i><br /><br /><span style="background-color: white;">Do you really know how to win the Tour de France? For a novice to set such a goal is ridiculous if that is their one and only goal. For a novice to set a plan that will take them through a junior, under 23 and European, professional and finally a campaign of minor stage race victories is more logical. Is it that easy, certainly not. To perform at that standard takes many years of experience. A tour winner will have learnt nearly all the aspects of cycling. For the newcomer learning all this information is a daunting task.</span><br /><br /><span style="background-color: white;">One way to start is to use the creative thinking processes of asking questions and brainstorming. The aim is to get a non-stop flow of ideas about how you will reach your goals. At this stage it matters little whether they are good or bad, we are looking for quantity. Think about all the different components of cycling...</span><br /></p><ul><li>Physical components<br /></li><li>Psychological components<br /></li><li>Technical components<br /></li><li>Tactical components<br /></li><li>Organisational components<br /></li></ul><p><span style="background-color: white;">Use any sources available for ideas: textbooks, riders, coaches, managers, family, business people. Don’t stop till you have exhausted every available option in your quest for information. With this large collection of data you are ready to use critical reasoning to set your plan.</span><br /><br /><span style="background-color: white;">-Critical Reasoning and the setting of objectives</span><br /><span style="background-color: white;">This is where you go through all your information and sort out how (and if) you are going use it. There are a wealth of techniques available to use.</span><br /><br /><span style="background-color: white;">-Evaluating the merit of your ideas</span><br /><span style="background-color: white;">Are they good or bad? Have they worked in the past. If not, will they work in the future under certain conditions. New ideas come along daily to replace the ideas of the past. The training information we used in the 80s has been improved on dramatically in the 90s.</span><br /><br /><span style="background-color: white;">-Work out the relative importance of your ideas.</span><br /><span style="background-color: white;">There are fundamental skills and specific skills. The specific ones are very exciting and we often lose touch with the fact that it is the fundamental skills that are the biggest contributor to our success. The rider who can ride a pursuit at even splits may be destined for success but not if they ignore basic skills such as training, bike set up and the rules of pursuiting.</span><br /><br /><span style="background-color: white;">-Put your ideas in order</span><br /><span style="background-color: white;">Carrying on from the above this is where you try and place your ideas in the order that will be of most benefit. The use of creatine and soda-loading have obvious benefits to the performance of a track cyclist but only if the rider has been on a well balanced diet. The use of tri bars can cut minutes off a 40km time trial, but only if the rider has a good position and a body that can handle 50 minutes in an aero tuck position.</span><br /><br /><span style="background-color: white;">This is the point where you start to write out your plan in proper. With your dream goal at the top work out how you are going to fit everything in. This is broken into several parts...</span><br /><br /><span style="background-color: white;">a). Career Goals</span><br /><span style="background-color: white;">Working back from your goal you can include all the important targets that must be met along the way to reaching your dream goal.</span><br /><br /><span style="background-color: white;">b). Yearly agenda</span><br /><span style="background-color: white;">The yearly agenda should include all the important goals for the year. These should include a large component of base work, some specific training and times of the year when you want to perform with distinction.</span><br /><br /><span style="background-color: white;">c). Monthly agenda</span><br /><span style="background-color: white;">This is for inclusion of the goals for each month. They will differ depending on what part of they year you are in. In the base the goals will be one of quantity of training and learning information. In the competitive season the goals for the month are to perform well.</span><br /><br /><span style="background-color: white;">d). Weekly agenda</span><br /><span style="background-color: white;">Here the days of the week are varied to achieve more specific goals. Some days may be used to reach some physical goals. Others are spent doing psychological and organisational work. The amount of each varies again according to the time of year.</span><br /><br /><span style="background-color: white;">e). Daily agenda</span><br /><span style="background-color: white;">This is the most important area where you need to determine what must be done every day to keep yourself on track for reaching your goals.</span><br /><br /><span style="background-color: white;">From doing this planning you will have a clear understanding of where you are going and how you are going to get there. This is an on-going process and aspects like self monitoring should be a regular part of your day. In time many of the fundamental aspects will become second nature and this is when you can afford to spend more time learning and using some of the more exciting and high tech innovations of the sport.</span><br /><br /><span style="background-color: white;">KNOWLEDGE ACQUISITION</span><br /><span style="background-color: white;">When racing or doing anything challenging it is of utmost importance that you remember your plan. Here are some strategies to use to ensure you recall your plan when necessary.</span><br /><br /><span style="background-color: white;">-Organisation</span><br /><span style="background-color: white;">The effort spent trying to organise your plans into priorities and a logical time frame will assist you with memorising it. The best way to remember your plan out of competition is to write it down and have keys points displayed prominently so you can rehearse them daily.</span><br /><br /><span style="background-color: white;">-Imagery</span><br /><span style="background-color: white;">When in a relaxed state take the time to visualise your plan for major events happening perfectly. Make it as realistic in your mind as possible, taking into account as many factors relevant to performance as you can.</span><br /><br /><span style="background-color: white;">-Rehearsal</span><br /><span style="background-color: white;">Go over the plan by yourself or with others and discuss the implications, rewards and sub-objectives of every part of it. Include testing yourself on your memory of the plan.</span><br /><br /><span style="background-color: white;">-Key words</span><br /><span style="background-color: white;">Make short sentences or one word phrases that represent an important part of your plan. Rehearsal can be used to practise recall for what they stand for. They also serve as a means to improve communication. You can set key words that you and helpers can use at an event.</span><br /><br /><span style="background-color: white;">-Simulation</span><br /><span style="background-color: white;">Use training or minor events to physically rehearse the goal event. A road rider could practise tactics in a group training ride. Track riders could use a 450 metre event to perfect the warm up and mental preparation for the championship Kilo.</span><br /><br /><span style="background-color: white;">-Mnemonics</span><br /><span style="background-color: white;">Practise trying to associate your written plan with mental pictures that will help you to remember it. Make the images very extravagant to assist the process.</span><br /><br /><span style="background-color: white;">-Method of Loci</span><br /><span style="background-color: white;">This is particularly useful in road races. Try to associate parts of your plan with physical venues. In a road race you could link hills with attacking, descents with caution and the finish with sprinting tactics.</span><br /><br /><span style="background-color: white;">Combine all these methods to make the most of your plan by being able to remember it in the heat of competition.</span><br /><br /><b>TECHNICAL SKILLS</b><br /><br /><span style="background-color: white;">SKILL LEARNING</span><br /><span style="background-color: white;">There are three stages of skill learning you should be aware of.</span><br /><br /><span style="background-color: white;">-Cognitive stage</span><br /><span style="background-color: white;">This is where you try to understand just what the skill is and how to execute it perfectly. Before attempting any new skill make sure you are fully aware of what is required. Use memory techniques to assist you with this task. You can watch a skilled performer do the task or use video to enhance this process. Imagery is particularly useful when the skill requires co-ordination.</span><br /><br /><span style="background-color: white;">-Associative stage</span><br /><span style="background-color: white;">This is when you attempt to complete the skill. It will take time to learn complex skills so perseverance is necessary. If you have problems with a skill break it down into smaller sub sections and when these stages are perfected you can attempt the skill as a whole.</span><br /><br /><span style="background-color: white;">-Autonomous stage</span><br /><span style="background-color: white;">This is the point where you need only initiate the skill to be able to carry it out. This means you have learned the skill to perfection. If you do not practice the skill your ability will decrease although it takes less time to regain a skill as it originally took to learn it.</span><br /><br /><span style="background-color: white;">RIDING SKILLS</span><br /><span style="background-color: white;">Basic riding skills are very important. These include skills like cornering, descending, climbing, riding pacelines and sprinting. Basic skills can be improved by doing skill drills using cones and obstacles or getting out in a bunch and lapping fast.</span><br /><br /><span style="background-color: white;">Specific skills are used in your goal event to ensure a complete performance. They will be included as part of your training programme. These are skills like TTT changes or pursuit standing starts. These need to be practised often in training and all competition opportunities should be taken.</span><br /><br /><span style="background-color: white;">EQUIPMENT</span><br /><br /><span style="background-color: white;">-Servicing</span><br /><span style="background-color: white;">The bike should be serviced regularly to insure it is running smoothly. Clean it often to check for any problems that should be seen to immediately. Important areas to maintain on the bike are gears, wheels and brakes.</span><br /><br /><span style="background-color: white;">The frame, cranks and pedals should be checked for alignment to prevent injuries. An easy way to check for misalignment is to have someone ride your bike. They should be able to pick up on any defects for you.</span><br /><br /><span style="background-color: white;">-Replacement</span><br /><span style="background-color: white;">Any suspect parts on your bike should be replaced immediately. Important areas to look for wear and tear are tires, chains and sprockets. Cables should be replaced yearly, especially in STI or Ergopower levers where the cable is wrapped sharply around the changer mechanism.</span><br /><br /><span style="background-color: white;">-Riding Position</span><br /><span style="background-color: white;">A good position will offer you increased power and improved aerodynamics. There are many methods for setting up your bike. Most of them are an indication to help you find your correct position. When you are finished it is important to see how it affects your riding position as a whole.</span><br /><br /><span style="background-color: white;">You should aim to have a flat back, stable upper body and hips that don't rock on the saddle. Power is generated at the hip so the upper body should not move at all. Knees should move smoothly up and down aiming to ride with the knee cap over your second toe. While pedalling you should be exerting power through the whole pedal stroke using the ankle as a point to concentrate on for pedalling in a circular motion. To gain the most from your pedal stroke you should aim to ride with a low heel.</span><br /><br /><span style="background-color: white;">It is very common that your feet are not the right shape for effective pedalling. This can lead to your knees pointing in or out. This can be corrected by seeing a podiatrist who can fit orthotics to correct the imbalance. My recommendation is Greg Woolman (ph 366-0953) who has worked with many prominent cyclists who suffered problems with their feet.</span><br /><br /><span style="background-color: white;">Using a video camera is an excellent way to see how you look on the bike. Do this while riding at speed in your specialist event to see how it affects your position. You can have this done for you professionally by Jane Simpson (ph 364-2452) who has special videoing facilities and computer equipment.</span><br /><br /><span style="background-color: white;">-Clothing</span><br /><span style="background-color: white;">Ensure your clothing is in excellent condition, especially shorts and shoes. Clothing should fit tightly for aerodynamics and be very comfortable when riding.</span><br /><br /><span style="background-color: white;">-Other equipment</span><br /><span style="background-color: white;">Aids such as rollers, windtrainers, heart rate monitors, cyclocomputers, car racks, tools, aerobars and composite wheels should be well maintained. Take care when using new equipment. They should be tested extensively in training before you use them in competition.</span><br /><br /><span style="background-color: white;">RULES</span><br /><span style="background-color: white;">Cycling New Zealand publishes a handbook with all the rules of cycling. You should become familiar with all the rules pertaining to your event. If you race on the road you should also be aware of the road code and stick to it in all situations. At cycling the Commissaire is the person who is in charge of running the race. Always follow their instructions and if you feel a mistake has been made you can protest the decision at the end of the race.</span><br /><br /><b>TACTICS</b><br /><br /><span style="background-color: white;">TACTICAL PLANNING</span><br /><span style="background-color: white;">Choose the tactics you will use during the event. These will include several different plans of attack depending on your abilities and the racing environment...</span><br /><br /><span style="background-color: white;">-Your abilities</span><br /><span style="background-color: white;">As you gain experience you will begin to understand your strengths in a race. Use them to decide where you will give 100% in an event. A sprinter will wait till the final 200 metres, a climber will use the hills and a time trial rider must measure their effort over the whole distance.</span><br /><br /><span style="background-color: white;">-The course</span><br /><span style="background-color: white;">Look for the places where you can use your abilities to either break away or force the pace. If the course includes areas that do not suit then be sure to add some specific training to your physical or technical programme. In long road races remember circuits that feel easy at the start always get harder towards the end.</span><br /><br /><span style="background-color: white;">-The weather</span><br /><span style="background-color: white;">The weather is a variable that changes frequently. Try taking into account the general conditions for the venue but remain aware of extremes known to occur and prepare accordingly. On the day use the weather to your advantage by making appropriate gear selections, wearing enough clothing and using it to make the race hard (i.e. crosswinds).</span><br /><br /><span style="background-color: white;">Extreme cold should be prepared for by wearing many layers, having arm and knee warmers (that can be taken off), booties, gloves and a cap under the helmet. Rub Vaseline on the exposed parts of the body and on areas that could chafe while riding.</span><br /><br /><span style="background-color: white;">Extreme heat is more of a danger. Time should be spent acclimatising to hot environments. When racing wear little and use light coloured garments. Hydration is vital so drink at least two normal bottles per hour.</span><br /><br /><span style="background-color: white;">-Riders</span><br /><span style="background-color: white;">Start the race with a belief that there are no certainties. Riders you expect to do well can have bad days and lesser riders could surpass themselves (especially relevant with the concept of peaking). It is helpful to know if a rider is a good sprinter or climber so you can adjust your race plan if they are there at the end of the race.</span><br /><br /><span style="background-color: white;">At all times everyone in the bunch is a threat so do not let your guard down. It could be some idiot who crashes in to you or the weaker rider who goes early and is allowed a huge gap handing them victory. At the end a rider who looks dead should not be ignored as the last lap or sight of the finish flag can suddenly boost the motivation of fatigued riders. If people are tired and not working then apply the pressure to see if they are suffering (and should drop) or just bluffing. You are better to drop them if they are not contributing to the pace.</span><br /><br /><span style="background-color: white;">Use the tactics of others to your advantage if there are obvious rivalries, negative riding or team tactics present. If they are directed towards you then react with assertion (not aggression). Often it is better to gain a psychological victory if a physical win is prevented due to others.</span><br /><br /><span style="background-color: white;">BASIC TACTICS</span><br /><span style="background-color: white;">Always ride at the front looking for opportunities to break away or cover any moves. Unless very confident of winning the sprint you should be trying to get away yourself. It makes sense to try and split the bunch even if you can sprint, as it easier to win from a small group than a large one.</span><br /><br /><span style="background-color: white;">Opportunities to get away include attacking or going hard in the following situations; corners, hills, crosswinds, lulls in pace, when others are tired or riding negatively and other places where you can cause damage.</span><br /><br /><span style="background-color: white;">As far as sprinting is concerned you need to take account your ability and the external factors. Fast sprinters can go for long sprints while powerful sprinters can leave it late and accelerate to the line. The finish conditions affect your tactics. An uphill sprint or headwind sprint should be short while a downhill or tailwind can be long. Crosswinds determine which side of the road you sprint on. Riders coming over you should always have to do so into the wind. If sprinting from a small group then leading out may be more appropriate while larger groups also require you to be close to the front.</span><br /><br /><span style="background-color: white;">Advanced sprint tactics include winding up or slowing down to negate the strength or speed of opponents. Faking a jump can make opponents lead out too early. Team tactics can be used to set a fast pace that means other sprinters can’t get a good position. Because sprinting plays an important role in most racing it should be practised under all conditions to gain from the experience.</span><br /><br /><span style="background-color: white;">Pace judgement is important in a race. Most races are won in the last 25% so make a conscious decision to save a little energy for this period and raise the tempo. In a pursuit this is going hard with 2 laps to go or in a road race clicking into a higher gear at 40 km to go and building the pace. Even when circumstances dictate an early move your energy levels and motivation for the final parts of an event should be a major consideration.</span><br /><br /><span style="background-color: white;">SPECIFIC TACTICS</span><br /><span style="background-color: white;">These are related to your goal event. When writing your plan for a race include all the possible tactics that relate to it. These will be a powerful arsenal to have. Use memory techniques to learn your tactical plan and practise it in training.</span><br /><br /><span style="background-color: white;">EXPERIMENTATION</span><br /><span style="background-color: white;">Use small events or training rides to try new tactics and techniques. Always look for a new edge you can use while racing.</span><br /><br /><b>ORGANISATION</b><br /><br /><span style="background-color: white;">TIME MANAGEMENT</span><br /><span style="background-color: white;">Once you have your goals and objectives set, try to integrate them into your daily routine. Start with a weekly agenda and use your diary to write a “to do” list.</span><br /><br /><span style="background-color: white;">PRE RACE ORGANISATION</span><br /><span style="background-color: white;">For all events make sure you have entered, made travel arrangements, set leaving times, obtained special equipment, clothing or made sponsorship deals. Add these things to your “to do” list for the appropriate day.</span><br /><br /><span style="background-color: white;">PRE START ORGANISATION</span><br /><span style="background-color: white;">Make sure you have organised yourself and anyone who is supporting you on the day is well briefed. Make sure you have eaten well, your equipment is working and you are warmed up for the event.</span><br /><br /><span style="background-color: white;">POST RACE ORGANISATION</span><br /><span style="background-color: white;">Clean up and do some recovery exercises. Save your post race evaluation for the day after the event.</span><br /><br /><span style="background-color: white;">BUDGETING</span><br /><span style="background-color: white;">Cycling is a very expensive sport. Outside of the conventional road or track bike which can still see you through most events without serious disadvantage there are products that can give you a tiny edge that can make the difference between winning and losing at elite level. These include funny bikes, composite wheels and aerodynamic clothing. Always ensure your basic equipment is in excellent condition before purchasing such items.</span><br /><br /><span style="background-color: white;">Travel and accommodation is a major expense in cycling. When setting long term goals include a financial budget and start a savings plan that will cover all the expenses.</span><br /><br /><span style="background-color: white;">NETWORK</span><br /><span style="background-color: white;">Start establishing contacts you can call on to assist you with coaching, management, medicine, travel, support and finance etc. Regularly stay in contact with your network and always thank them for any support they may give you.</span><br /><br /><span style="background-color: white;">COACH</span><br /><span style="background-color: white;">Communication with me is essential. The more information you can give me the better your training programme. This data lets me know what is important in your cycling career and I can direct my coaching studies towards this. Increased communication allows me to asses the effect of the training programme and be aware of early signs of overtraining.</span><br /><br /><span style="background-color: white;">The coach-rider relationship takes time as both people begin to understand each others needs. Be aware that I am dealing with other people, have a life outside of cycling and may have difficulty remembering all the fine details. If you want anything special write it down or call me (specially when you need a new programme).</span><br /><br /><span style="background-color: white;">-Hamish Ferguson's coaching philosophy</span><br /><span style="background-color: white;">My ambition is to be one of the best coaches New Zealand has ever seen. The targets I aim for have been set by my coaching idols including the likes of Arthur Lydiard and Charlie Walsh. This is based on my belief that achieving excellence should be a primary human goal. Therefore I am committed to surpassing myself in every way and naturally expect anyone who want's me to coach them will do the same.</span><br /><br /><span style="background-color: white;">This concept of surpassing oneself can be shown by using the example set by my two cycling idols Sean Kelly and Bernard Hinault. Both came from a poor farmer's background but in the world of cycling achieved greatness beyond the ability others and perhaps themselves believed they had.</span><br /><br /><span style="background-color: white;">-Hamish Ferguson's coaching style</span><br /><span style="background-color: white;">As far as specific coaching my ambition is the total development of the people I train. This is done by determining your motivation, current ability and designing a complete training program that will build a sufficient physical and psychological base and the specific abilities to achieve your end goals.</span><br /><br /><span style="background-color: white;">This determination of your personal needs is a long term process. It takes a lot of communication to ensure I have an explicit understanding of your situation. This effort is matched by my continual study into the general principles of coaching and cycling which is used as an information base to my recommendations for your preparation. My current qualifications resulting from this study are...</span><br /></p><ul><li>Bachelor of Arts Degree (Psychology major)<br /></li><li>FIAC Diploma of Cycle Coaching<br /></li><li>Coaching New Zealand level two Certificate<br /></li><li>Cycling New Zealand Level One Certificate<br /></li><li>Cycling New Zealand National Commissaire Certificate<br /></li></ul><p><span style="background-color: white;">This is an on-going endeavour as I am currently studying for the Diploma of Sport Studies and continue my efforts to gain the Australian Cycling Federation level two Coaching Certificate. In the future I intend to gain the Cycling New Zealand level three certificate.</span><br /><br /><span style="background-color: white;">My final commitment to cycling has been through gaining experience at the highest levels of the sport. As a personal coach I have worked with the very best in the sport. As a team manager I have worked with International teams and supported the Fowler Electrical/ Construction team. At Canterbury level I have coached the Junior Track team and Senior Road team since 1993. At a National level I have been a coach to the 1995 Oceania Team and am the Coordinator of Coaching for Canterbury Centre. This experience combines well with my personal understanding of you the rider and my base knowledge to produce excellent racing results for those whose motivation, ability and determination are of the highest calibre.</span><br /><br /><span style="background-color: white;">MANAGERS</span><br /><span style="background-color: white;">Communication with anyone who is managing your affairs is a two way process. Let them know in very clear terms what your goals are, how you expect to achieve them and most importantly what you would like them to do. Often you may find it necessary to get things started before a manager has time to do them. Let them know in advance what you would like to do and try to be diplomatic if suggesting anything that opposes their plans.</span><br /><br /><span style="background-color: white;">LIFE STYLE BALANCE</span><br /><span style="background-color: white;">To reach the top in any endeavour requires a high level of commitment towards your goals. This means sacrifices have to be made in other areas. Part of goal setting includes not over-committing yourself and choosing your priorities.</span><br /><br /><span style="background-color: white;">You must realise every choice you make has an opportunity cost attached to it. It is the cost of not doing one of the alternatives. This is why the goals you set should be a natural progression of what you already enjoy.</span><br /><br /><span style="background-color: white;">It is important when not cycling to try and develop other important areas of your life like social relations and career development. Focusing on diverse goals as opposed to singular goals will help your overall development and will improve other's acceptance of you.</span><br /><br /><span style="background-color: white;">Goal setting should include more than just cycling goals and achievements. Reliance on cycling alone leads to problems as you base your self worth based your racing results. This can be particularly damaging if you lose the chance to race due to injury or other commitments.</span><br /><br /><span style="background-color: white;">COMMUNICATION</span><br /><span style="background-color: white;">It is important to practise good communication skills. An important start is to listen to those around you, really listen, and do not stop until you fully understand what they are saying. Then for you to communicate your position, and not stop until they understand.</span><br /><br /><span style="background-color: white;">While racing and training important people to communicate with are; Coach, Manager, Commissaries, Race Officials, Media, Friends, Riders, Sponsors, Motorists, Pedestrians, Supporters, Rival Supporters, Family and many others.</span><br /><br /><span style="background-color: white;">Try to anticipate future communications with any of these people and plan something to say if necessary. Remember at the end of a race is probably not the best time to discuss some things and is better to calm down and wait till you have finished your cool down.</span><br /><br /><span style="background-color: white;">TEAM EVENTS</span><br /><span style="background-color: white;">Team events require a greater sense of understanding and communication. Make sure you fully comprehend your role in the team and the role others must fulfil. Get to know the others in the team outside of sport and realise strong personality differences do not have to lead to poor team performance.</span><br /><br /><span style="background-color: white;">Appoint a captain to lead the team in competition. That person should act as a chairman who makes the final decision about what goals and objectives the team accepts. This should come after a team discussion where all opportunities are evaluated and everyone has their say.</span><br /><br /><span style="background-color: white;">When on tour the team should function as a unit. They should eat, travel, relax and race together. Consider it an important part of your development to practise this. This only happens when all team members fully understand each other and communicate their own needs.</span><br /><br /><b>COMBINING ALL THE FACTORS</b><br /><br /><span style="background-color: white;">The coaching process is a long and winding road. My observations of success and failure along this path have led me to make the following general recommendations.</span><br /><br /><span style="background-color: white;">-Be prepared to be different</span><br /><span style="background-color: white;">To make it as a cyclist takes a hell a lot of time. This means you have less time to be social and may have to delay your career for a few years. This is why setting your long term goals is such a crucial procedure.</span><br /><br /><span style="background-color: white;">-Stick to the plan</span><br /><span style="background-color: white;">This is a biggie. As your goal event comes closer and closer a state of panic occurs where you begin to question your ability or preparation. If you have done the long term training in all five areas above you should have no problems on the day.</span><br /><br /><span style="background-color: white;">-Question everything that influences you</span><br /><span style="background-color: white;">This is your life, it is very short and very precious. A little time spent assessing your beliefs and present achievements can prevent a life of regret over any lost opportunities. Therefore you should attempt to get the best from any situation. Do so by questioning your own efforts and the recommendations of others to ensure you are maximising your time.</span><br /><br /><span style="background-color: white;">-Keep your cycling in balance</span><br /><span style="background-color: white;">There is a tendency to focus on one particular aspect of the training process (especially physical training). A balanced programme including hard training, motivation, sound technique and organisation will allow you to progress far. Any strengths in one area can negated by weakness in others.</span><br /><br /><span style="background-color: white;">-Keep your life in balance</span><br /><span style="background-color: white;">While it is necessary to devote a large amount of time to cycling if you want to achieve excellent racing results it is still essential to maintain some involvement in other areas. Your social development and career goals should still play a major part in your activities.</span><br /><br /><span style="background-color: white;">-Talk to me</span><br /><span style="background-color: white;">One of the major factors that I have noticed in all the riders I have coached is that the more communication there is the better the results. This comes back to the idea that the more I know about you the more I understand and can then prepare a programme that is specific to your needs. It is vital you make sure I have clearly understood any thing you have said to me and you are clear about anything I say to you.</span><br /><br /><span style="background-color: white;">-Get out there and do it.</span><br /><span style="background-color: white;">There are no short cuts in cycling. Believe me when I say that I have looked everywhere for the secrets of success and the only ones are motivation and hard work. The key to results is knowing what you want, getting out there and having a go.</span><br /><br /><b>ACKNOWLEDGMENTS</b><br /><br /><span style="background-color: white;">Many thanks to those who have helped shape my knowledge as a coach (those who have made a huge contribution are italicised).</span><br /><br /><span style="background-color: white;">Jon Andrews, Rebecca Bailey, </span><i>Garry Bell</i><span style="background-color: white;">, Eddie Bright, David Burke, Brian Burfield-Mills, Nathan Dahlberg, Bruce Dawe, John Delore, Maurice Denny, Glenn Doney, Tom Ehrhard, Sandy Ferguson, Susan Ferguson, Kirsty Fleming, Brian Fowler, Peter Gooding, Dave Gorrie, Terry Gyde, Faye Hall, Matt Heath, John Hellemans, Will Hopkins, Rodney Hogarth, Julia Hollows, Peter James, Kay Jones, Amy Karton, Janet Karton, John Kerr, Joanne Kiesanowski, Rainer Klebert, </span><i>Ewan MacMaster</i><span style="background-color: white;">, The MacMaster Family, Tom McBrearty, Carolyn McKenzie, Paul Mathews, Max and Ally Mathias, Nic Mellis, Scott Millar, Scott Molina, John Mullin, Jana Newman, Chris Nicolson, Larry Nolan, Julien Nordstrand, Graham Nuttridge, Tim Pawson, Gerard Pegon, Roger Pelletier, Jaaron Poad, John Rastrick, Willy Rastrick, Nancy Rehrer, Ric Reid, Vanessa Rolton, David Rowlands, Stephen Rusbatch, Colin Ryan, Jane Simpson, Jean Scott, Denis Skilling, Todd Skilling, Peter Slawson, Shona Smith, Warren Thin, Wayne Thorpe, Anneke Vollebreght, Gary West, Marcus White and Tracy Wilson.</span><br /><br /><b>BIBLIOGRAPHY</b><br /><br /><span style="background-color: white;">Anderson, J.R. (1990). </span><i>Cognitive psychology and it's implications </i><span style="background-color: white;">(3rd ed.). New York: W.H. Freeman and Company.</span><br /><br /><span style="background-color: white;">Atkinson, R.L., Atkinson, R.C., Smith, E.E., Bem, D.J., & Hilgard, E.R. (1990).</span><i> Introduction to psychology</i><span style="background-color: white;">. San Diego: Harcourt Brace Jovanovich, Publishers.</span><br /><br /><span style="background-color: white;">Burke, E.R., Faria, I.E., & White, J.A. (1990). Cycling. In T. Reilly, N. Secher, P. Snell, & C. Williams (eds). </span><i>Physiology of Sports </i><span style="background-color: white;">(pp. 173-213). London: E.&F.N. Spon.</span><br /><br /><span style="background-color: white;">Cycling New Zealand. </span><i>Coaching Accreditation Programme: Level 0 Manual</i><span style="background-color: white;">.</span><br /><br /><span style="background-color: white;">Fox, E.L. (1984). </span><i>Sport physiology</i><span style="background-color: white;"> (2nd ed). Tokyo: Saunders College Publishing.</span><br /><br /><span style="background-color: white;">Freeman, W.H. (1989). </span><i>Peak when it counts: Periodization for American track & field</i><span style="background-color: white;">. Los Altos, CA.: Tafnews Press.</span><br /><br /><span style="background-color: white;">Hodge, K. (1994). </span><i>Sport motivation</i><span style="background-color: white;">. Auckland: Reed Books.</span><br /><br /><span style="background-color: white;">Hopkins, W.G. (1993). New guidelines for hard training. </span><i>The New Zealand coach, 2</i><span style="background-color: white;">(2), 16-20.</span><br /><br /><span style="background-color: white;">Matveyev, L. (1981). </span><i>Fundamentals of sports training</i><span style="background-color: white;"> (trans A.P. Zdornykh). Moscow: Progress Publishers. (Original work published 1977).</span><br /><br /><span style="background-color: white;">Orlick, T. (1986). </span><i>Psyching for sport: Mental training for athletes</i><span style="background-color: white;">. Champaign, IL.: Human Kinetics Books.</span><br /><br /><span style="background-color: white;">Rushall, B.S., & Pyke, F.S. (1990). </span><i>Training for sports and fitness</i><span style="background-color: white;">. Melbourne: MacMillan Education Australia.</span><br /><br /><span style="background-color: white;">Thoden, J.S. (1991). Testing aerobic power. In J.D. MacDougall, H.A. Wenger, & H.J. Green (eds), </span><i>Physiological testing of the high performance athlete </i><span style="background-color: white;">(3rd ed).(pp. 107-173). Champaign, IL.: Human Kinetics Books.</span><br /><br /><span style="background-color: white;">Wilmore, J.H., & Costill, D.L. (1994). Quantifying sports training. </span><i>Physiology of sport and exercise </i><span style="background-color: white;">(pp.298-317). Champaign, IL.: Human Kinetics Books.</span></p>Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-10099525069108598162016-07-21T14:58:00.002-07:002016-07-21T14:58:40.234-07:00Junior Worlds<div style="text-align: center;">
KATE SMITH SILVER MEDAL AT JUNIOR WORLD TRACK CYCLING CHAMPS!!!</div>
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Kate Smith with her NZ Teammates Michaela Drummond, Nicole Shields and Emily Shearman won the Silver Medal behind the Italians and ahead of the French Team. A phenomenal effort for Kate who started riding track just a year ago!</div>
Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-81435516926399112122016-07-16T01:37:00.002-07:002016-07-16T01:43:03.473-07:00Crazy old JulyA huge July and it's only half over.<br />
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So this happened....<br />
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19 year old Olivia Podmore selected for Rio Olympics. I coached her for the last 5 years and her incredible determination and passion for life has seen her go from this...</div>
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To the highest sporting stage in the World!!!</div>
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Kate Smith has arrived in Aigle, Switzerland and on Wednesday lines up in the New Zealand Women's Teams Pursuit at Junior Worlds. </div>
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Last weekend Mike Pero Speedway hosted the South Island Junior Schools Cycling Championships. As always the crew were fired up to do themselves and their schools proud and they didn't disappoint. Six Gold Medals and all won individual medals!</div>
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Liam won the U17 Boys Time Trial!</div>
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Erin won the U15 Girls Road Race!</div>
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Britney won the U17 Girls Road Race!</div>
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Olivia Reiber won the U19 Girls Road Race. 3rd Olivia I have coached to this title (Wieblitz and Podmore are the others). </div>
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So proud of the whole crew you are all AWESOME!!!</div>
Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-7629005383702432562016-06-27T18:44:00.005-07:002016-06-27T20:01:06.882-07:00Long overdue update...As always crazy busy but renewed commitment to the blog and getting my message out there. Thanks for reading...<br />
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So where were we...<br />
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2015 Club Road Nationals in Napier<br />
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Hannah Bartram won two excellent Bronze medals in Under 15 Girls Road Race and Time Trial. </div>
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Received my Masters Degree for doing research into long term training metrics based on power meter data from National and International Cyclists. </div>
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After Age Groups spent plenty of time in the Classroom. Firstly up in Cambridge for a session on Coach Development and Coach Education led by UCI Coach educator/developer/inspirator extraordinaire Andrew Gillott. This led into the Performance Coach Advance programme which included many sessions developing the softer side of my coaching to match my technical skills. </div>
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Olivia Podmore was selected for her 2nd Junior Worlds. This time in Kazakhstan she won Silver in Teams Sprint with Emma Cummings and Bronze in 500m TT. </div>
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Worked with Carleton in Atlanta to develop his Track Cycling Stopwatch that is frigging useful for measuring racing and training sessions. He is now working on Version 2 which will allow for creating databases of times.<br />
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Thanks to a bit of a wake up call from Distinguished Professor Geoff Chase and some excellent advice I said adios to 20kg of weight. Feeling much better and able to climb the hills around Christchurch now. </div>
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One of my former Sprint Cyclists Angus Lindsay earned his PhD and involved me in two research studies on cycling and health physiology. This involved performing 60 VO2max tests, taking 400 blood samples and taking 1200 urine samples. Science is a slow process and still awaiting publication of the first study. </div>
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The second study was on trained cyclists so I jumped at the chance to do some VO2max testing. Was joined by several cyclists from the local community. </div>
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2nd International Commissaire stint after 2012 Junior Worlds at the 2015 Cambridge World Cup with a field stacked with World and Olympic Champions. I was on crash corner where the majority of riders binned including the whole Danish Teams Pursuit. I was wrecked by the end of it.</div>
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Got the chance to go to Waikato Champs with Olivia, Gemma, Michelle and Liam. </div>
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Elite/U19 Track Nationals was a huge success with Olivia, Olivia and Gemma medalling. Olivia earning selection for her first Elite World Track Cycling Championships and Kate selection for Junior World Track Cycling Championships. </div>
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Age Group Track Nationals was a huge week. Erin Downie won the U15 Girls Points Race. Sammi Ogle won the U17 Girls Scratch Race and Shona McGrath won the Masters Women's 55-60 500m TT and 2000m Pursuit. </div>
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With her dramatic rise in the Track Cycling scene Kate was named to be part of the Pathway to the Podium. A nation wide programme for young athletes in all key sports. This includes coaching sessions, valuable support and Strength and Conditioning. Like Olivia Podmore over the last two years Kate is really standing out in the way she engages in the process as she comes to grips with being a high performance athlete. </div>
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2016 Club Road Nationals were in awesome Alexandra and again everyone rose to the occasion with glowing reports on how they were all up front and making the racing! Hannah won the Bronze in the U17 Girls Road Race!</div>
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Olivia Podmore is in Zurich presently training her butt off to try and qualify for the Rio Olympics. Her progress in the last two months has been astounding and in the Cottbus Sprint Tournament finished 6th in the Sprints and paired with Natasha Hansen to finish 2nd in the Teams Sprint behind the German Olympics Champions from London.</div>
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Olivia Reiber (in red), Kate Smith and Liam Brown all raced in the top level ITS events in Melbourne against World Class competition. </div>
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What next? Watch this space...</div>
<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-87143278152411434522015-03-23T07:05:00.004-07:002015-03-23T12:33:16.102-07:00Age Groups, Aussie Masters and Olympic Solidarity CourseMore good times as a coach.<br />
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With a very short time to catch my breath it was back up to Cambridge for Age Group Nationals and an even larger Canterbury Team and more riders that I personally coach. I was the U17 girls teams coach and the riders had been putting in some awesome racing all season long so I was really looking forward to seeing them in action.<br />
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<tr><td class="tr-caption" style="text-align: center;">Team Canterbury</td></tr>
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Sadly Jessie Banks was out with Glandular Fever and at the last minute Christine Lambley had to withdraw after a nasty crash at Denton Park.<br />
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The racing over the 5 days was awesome with some standout rides and a full set of National records from Ellesse Andrews of Southland. In NZ U17s have gone to a 7.0m rollout from 6.61m so would have been interesting to see how some would have fared on the smaller gear.<br />
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Jackson Ogle set a new U17 boys flying 200m record. He went on to take Bronze in his first ever indoor sprint championships and took Silver in the Team Sprint.<br />
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<tr><td class="tr-caption" style="text-align: center;">Jackson Ogle on the way to a NZ Record!</td></tr>
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Samantha Jones had an awesome week winning Silver in the 500m TT, Keirin and Teams Sprint pairing with Michelle Petersen.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5YkVt5sC0Y_N7oavspWGWdWPkuZI148Y0R-N1KYSAfWGubUsOMR0UAeH4i0i_dqWjt8dekF4sk5Cr-clMQPJDvWaBMXlqBN0xzRVmnHlC6xMViLyNbu8u1YfouCcJlfk_3TejiMwwIlYL/s1600/Samantha.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5YkVt5sC0Y_N7oavspWGWdWPkuZI148Y0R-N1KYSAfWGubUsOMR0UAeH4i0i_dqWjt8dekF4sk5Cr-clMQPJDvWaBMXlqBN0xzRVmnHlC6xMViLyNbu8u1YfouCcJlfk_3TejiMwwIlYL/s1600/Samantha.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Samantha Silver in the Keirin</td></tr>
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Shona McGrath was double Bronze in the M2 Scratch and pairing with Lyndal Donnelly in the Teams Sprint.<br />
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<tr><td class="tr-caption" style="text-align: center;">Shona 2 x Bronze and unofficial M3 Champ in Everything!</td></tr>
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Our U17 girls rode their hearts out and while medals proved elusive Sammi Ogle was 4th in the Points Race and 5th in the Sprints. The Canterbury Team of Sammi and Olivia Reiber were 4th in the Team Sprint and these two combined with Jessica Ownsworth and Aleisha Scott to take 4th in the Teams Pursuit.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghFWIJtJ0NuaYHbQ1AlHk_93670wz5hrgaj6O0baaoojhq9Fef0zdtHdwDIgxoRT1rHG3UU_oiLNJobEI-aXC_flygR8L64JYzo0bDzjJ7hC-cUZlQnumP7Sb9RAvKs9RQ5ImhLg91aYRI/s1600/SammiLivR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghFWIJtJ0NuaYHbQ1AlHk_93670wz5hrgaj6O0baaoojhq9Fef0zdtHdwDIgxoRT1rHG3UU_oiLNJobEI-aXC_flygR8L64JYzo0bDzjJ7hC-cUZlQnumP7Sb9RAvKs9RQ5ImhLg91aYRI/s1600/SammiLivR.jpg" height="267" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">U17 Girls Teams Sprint</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYXfZTo1j-FeSQRrPEBrK0JA_DKCF0Uv5dh7HXBOsLY4xCR5Wpe9cev0AUSUrHq3T8RFCDb5Jlj3liBeBqbiN394Vs54PnLaTf0XatiB2UkoGm7ofwLHXYfbNq1Ucovw_fCP6GrbRbespc/s1600/Girls+TP.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYXfZTo1j-FeSQRrPEBrK0JA_DKCF0Uv5dh7HXBOsLY4xCR5Wpe9cev0AUSUrHq3T8RFCDb5Jlj3liBeBqbiN394Vs54PnLaTf0XatiB2UkoGm7ofwLHXYfbNq1Ucovw_fCP6GrbRbespc/s1600/Girls+TP.jpg" height="320" width="262" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">U17 Girls Teams Pursuit</td></tr>
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At the Australian Masters Nationals Hamish Wright was in fine form in the M2 Grade with 4th in the Kilo, Silver in the Scratch Race and Gold in the Sprints.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ga0YdJNHfNDrbWJuwsK7lPJ_FnUW0SbKN_LavNrvOCrMoiIrZv-_xvq5g32AX13FYjDDrlFBs5L6ZQ679RFGu6s8TRk45zptceVm-fHt412MMaq7h7v7YQHsslwgIzIyfV3nMRFDKCnL/s1600/HamishW.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ga0YdJNHfNDrbWJuwsK7lPJ_FnUW0SbKN_LavNrvOCrMoiIrZv-_xvq5g32AX13FYjDDrlFBs5L6ZQ679RFGu6s8TRk45zptceVm-fHt412MMaq7h7v7YQHsslwgIzIyfV3nMRFDKCnL/s1600/HamishW.jpg" height="208" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hamish Wright Aussie M2 Sprint Champion</td></tr>
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After the Nationals that finished on a real high it was on to an Olympic Solidarity Course in Cambridge that was 7 days and covered both coaching and coach development. Sessions went from 9am through to 8pm some days and covered many new theories and opportunities to practice under the eye of course facilitator Andrew Gillot from UCI.<br />
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So a huge two weeks with much learned and leaving me very inspired to get out and do more as a coach.<br />
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-15243235706390819822015-03-07T13:28:00.001-08:002015-03-07T13:28:46.878-08:00Great startHello all<br />
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Great start to the year. Coaching and Commissairing going fantastic and after a 5 month wait for my thesis to be marked, went to a third examiner after the first two couldn't agree and then the third went AWOL over the New Year break, the results are in and it would appear I have a Masters Degree!!!<br />
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Year started awesomely up at the Tour of Vineyards as Commissaire for the new Junior Race and then Comm 2 for the Elite Men's Race which was rather cool in the searing heat. </div>
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I was a Commissaire at Elite Road Nationals and over the three days got to witness some amazing racing and catch up with all my Comms buddies that I get to work with at various events and fight with at others. </div>
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Elite Track Nationals were very early in the year so it was up to Cambridge for a week of more heat and some World Class Cycling. Despite a bumpy run in to the event the crew were on fire. Olivia Podmore won 4 Gold, 1 Silver and took the NZ record for the under 19 500m TT. Gemma Payne won Silver in the Elite Women's Teams Sprint, Sam Buckner Silver in the under 19 Men's Teams Sprint and Liam Brown won Bronze in the under 19 Men's Teams Sprint. </div>
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Based on performances at Elites Olivia was selected for her second Junior World Track Cycling Champs being held this year in Astana, Kazakhstan. Liam Brown was selected for the Junior Anzac Cup that takes place in Adelaide. Olivia will compete here as well as part of the build up to Worlds. </div>
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Was straight back home for Canterbury Track Champs where the crew dominated the racing. Won all the U17 girls events and scored Golds in Elite Women, U17 boys and Masters Women's. Gemma Payne won the 500m TT at the Southland, Waikato/BOP, Canterbury and WCNI Championships to go with her 4th place and sub 37s PB at National in Elite Women.</div>
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Now I have joined the gym and am trying to ride the bike where possible. Thanks to Geoff for dragging me out for my only ride in January...</div>
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Now it is back up to Cambridge for Age Groups Track Nationals and then stay on for a week to do a High Performance Coaching Course. Then up to Blenheim to be Commissaire for GrapeRide and some prep for NZ Club Road Nationals in Hastings before I knuckle down to some serious coaching to help people maintain their strengths and build their base over the Winter and help Schools riders prepare for their Nationals and various overseas riders prepare for cool events including Junior Worlds and then Masters World Track Cycling Champs. </div>
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Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-35487145759800523502015-01-04T12:18:00.002-08:002015-01-04T12:18:44.015-08:002014 Review<div style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 17.5636348724365px; margin-bottom: 6px; margin-top: 6px;">
Year started with the Carnival on Denton Park which is always a buzz seeing the mix of Juniors Masters and some of the best Elite riders in the World. Syd has done an amazing job bringing this together for the last five years and 2015 looks epic.</div>
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Then it was straight into the Elite Road Nationals where I was on the Commissaires panel for the first time. Holder for the TT, Com 3 in the Women's Race and Com 4 in the Elite Men's which started at the front of the race driving lucky ticket winners round the course before they jumped in a Helicopter while I got to float around where needed. 2015 is the last time on this circuit which is a shame because the last time I saw crowds like that at a Bike race was 1974 Commonwealth Games.</div>
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Both Track Nationals were in March so we had plenty of time to prepare unlike this year where the sprinters are already in full track mode and pursuiters will soon be joining them. Age Groups were first down in Invercargill where the crew struck Gold and and I was the coach to the first ever Canterbury Team to win a U17 medal at Nationals in Teams Pursuit and Gold was the icing on the cake. Not going to lie, after watching Christine Lambley win the U15 girls Scratch Race in 2013 I was ecstatic to watch Jessie Banks to the same this year.</div>
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Then it was straight up to the new Avantidrome: Home of Cycling for Elites. It is an amazing facility but is totally out of place in Cambridge and a pain in the arse to get to. But once there it is a fantastic venue and once the air con was sorted we started to see it's potential for fast times and in the background how the place will help to develop our Elite riders. Still see a lot of work needed to bridge the gap between Development, Junior HP and the High Performance riders.</div>
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The racing in Cambridge was excellent, especially seeing Eddie, Sam and Ethan racing in their newly won World Champions jerseys. Spoke with Eddie who was still pretty emotional two weeks after achieving a pinnacle in any cyclists life. The crew were on fire winning medals and setting PBs and I was coach to yet another Canterbury Team Sprint Gold in the U19 Women's event.</div>
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After winning 5 Gold medals and hitting U19 qualifying times at Elites Olivia Podmore was selected for the Junior World Champs which meant we had a big challenge working with Ross Machejefski and Stu MacDonald from Bike NZ and locally with Andrew Ellis and Todd Andrews from Sport Canty and HPSNZ to prepare Olivia for the next level. Having had a rider compete at Junior Worlds level for the last 5 years certainly helps with this. Great input from Mark Lucas as well, his Father Ron coached me on track back in the Dark Ages. Also named early this year was Sam Buckner after his performances at Nationals earned him a spot in the NZ team for Oceania Champs.</div>
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Thanks to the way they always conduct themselves Phoebe McCaughan and Christine Lambley were selected to represent NZ at the 2014 Tour of Canberra. This meant they were in for some sessions to prepare themselves for the hilly nature of Canberra and without ever asking them they punished themselves racing up the Hills each time. The result was NZ's first ever win in the event as Phoebe and Christine guided Mikayla Harvey to the Yellow jersey.</div>
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I was full on with my Masters degree research and as an added bonus my Supervisor Prof Will Hopkins was sending me to a conference in Leeds to present my research. This went well and my speech was well received but the bonus was getting to meet top coaches and sport scientists and see the start of the Tour de France inc Cancellara, Kittel (who I high fived before he won the first stage <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/justsaying?source=feed_text&story_id=10152590982621964" style="color: #3b5998; cursor: pointer; text-decoration: none;"><span aria-label="hashtag" class="_58cl" style="color: #6d84b4;">#</span><span class="_58cm">justsaying</span></a>), Contador and Froome.</div>
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While I was doing this Lucy Timmings was racing in Canada for a team I arranged for her to race on. A great opportunity and I wish her well as she tackles the immensely hard Health Sciences at Otago.</div>
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On my return to NZ it was full on into the Schools cycling and I had two firsts being a Comm at both Cuddon Schools Tour and NZ Schools Road Nationals. Both are amazing events, different to Road and Track events, but a special part of developing our young riders as people and members of a team!</div>
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Then it was back into the track and full on for Southlands where I had a large crew competing while others were up doing the business at Manawatu. Been great to have such a large group of people contributing to track this season. It's given me the confidence to step away from a few roles I have had in recent years and get back to what I am best at: coaching!</div>
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Huge thanks to so many people, the riders who come to me full of ambition and a willingness to learn. All the people who have helped me over the year, especially when it was a "pull ya head in" type of help. My awesome Sister Sarah, Trev, Sid and Jamey. Bruce Milne, Shane Buckner & Sarah Whylie, Geoff Searle, Exquisite Professor Geoff Chase, Richard Smith, Nades for your Anti Bagel crusade, Mark and Debbie Ogle, Martin Jones, Shona my Maths Coach (sorry I "low" failed), Ross Proctor, Ian Lambley, the awesome awesome awesome team of Bruce and Amy Dawe, Andrew Williams for the always excellent service you provide everyone at Hub. Phil and Nienke Podmore, Gordon McCauley: still the only man I would turn gay for. Olivia Podmore who I learn so much from and inspires me to new levels of coaching, Giles Potter, Steve and Nicky McCaughan, Paul Flattery, Grant Tyrell, Paul Odlin, Derrick Nelson; still warm is the blood flowing through those veins, Ken Lord, Leanne Creighton, Gemma Payne, Alan Kelly, AP Will Hopkins for sending me to Leeds, Alex Simmons, Dr Stuart Wise, Mark Lucas, Bruce Wilson, Rickoshay: pew pew!!! Tim Carswell, anyone named R Sheath for all the incredible support, Carl Brewer "don't fear the Carbs man'!!! Pip Keenan, Oli Brooke-White, so glad we're mates again, Andy Timmings, Gary Gibson, Steve Stannard, John Rippon, Robert Chung, Ian and Rachel Walsh, Peter Tomlinson, Katri Laike, Lee Yaxley, James O'Donoghue, Julie Friel, Mark and Vivienne Reiber, Steve Flanagan, Scott McDonnell, Andy Coggan, Lynn Murphy, David Osten, Chris Foggin, Amy Taylor, Dianne Manson, Heiko Salzwedel, Chris Harnish, Jim Martin, Cog O'Grady, Lee Povey, Jon Fraley, Darren Small, Steve Hurring, Ivan Aplin, Mark Ireland, anyone named Kiesanowski, Angela Clarke, David Martin, John Cobb, Glenn Rewi for the awesome caffeine hits and always amazing high standard of service you set at CC, Arron Perriam, Sue Harrison, Patrick Harvey, Dr Harv, Rachel Ellis, Brendon Downey, Richard Aitken, David Rowlands, Wayne and Desere Girdlestone, Neil Ludlam, Chris Whitley, Graeme Hunn, Graeme Bell, Zac Prendergast, Simon Hollander (especially for the kick up the arse), Brian Roulston, Lance Spencer, you go good mate!!!, Karen Fulton, Sarah Smallman, crikey I hear a orchestra starting to play in the background. Sorry if I missed anyone, you know the help and support is greatly appreciated.</div>
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WHAT AN AWESOME 2014, HAVE A SAFE NEW YEAR AND A FANTASTIC 2015.</div>
Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-10787659718063215172014-05-11T22:39:00.001-07:002014-05-11T22:45:54.650-07:00UpdateSorry everyone, been a long time since the last update.<br />
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Just the bullet points of what has happened since December...<br />
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CANTERBURY TRACK CHAMPS<br />
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Need a bigger Internet to list all the medal winners I coached from this event.<br />
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NZ AGE GROUP TRACK NATIONALS<br />
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Gold: Jessie Banks U15 Girls Scratch Race (Christine won this in 2013)<br />
Gold: Phoebe McCaughan and Christine Lambley as part of the Canterbury U17 Girls Teams Pursuit!<br />
Silver: Shona McGrath M2 Women's Pursuit (as a M3)<br />
Silver: Pip Keenan M2 Women's 500m TT<br />
Bronze: Christine Lambley U17 Girls Scratch Race<br />
Bronze: Jessie Banks U15 Girls Derby<br />
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NZ ELITE TRACK NATIONALS<br />
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Gold: Olivia Podmore Sprint, 500m TT, Team Sprint, Scratch Race and Keirin (yes FIVE titles!!!)<br />
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NZ CLUB ROAD NATIONALS<br />
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Silver: Stephen Flanagan M1 Men's 25km Time Trial<br />
Bronze: Shona McGrath-Proctor M5 Women's 25km Time Trial<br />
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CANTERBURY ROAD CHAMPS GOLD MEDALLISTS<br />
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Stephen Flanagan (M1 TT), Lucy Timmings (U19W RR and TT), Christine Lambley (U17G TT), Phoebe McCaughan (U17G RR) and Jessie Banks (U15G RR).<br />
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Add to that Jason Thomsen winning the Tasman Elite Men's RR Title.<br />
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NZ REPS<br />
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Olivia Podmore 2014 Junior World Track Cycling Champs<br />
Sam Buckner 2015 Oceania Champs (in 2014)<br />
Phoebe McCaughan U17 Tour of Canberra<br />
Christine Lambley U17 Tour of Canberra<br />
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MY RESEARCH<br />
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Slowly writing up my research. Must be good because Prof Will Hopkins is sending me to the <b>Cycling Science of the Tour de France</b> conference in Leeds where I have been asked to present my work on the use of the Performance Manager in TrainingPeaks WKO+ software to model levels of preparedness for road racing and time trial events. The bonus is getting to watch the start of the Tour the day after the conference finishes.Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-14851663215927889082013-11-23T12:19:00.000-08:002013-11-23T12:19:22.387-08:002014 Oceania Track ChampsAnother pilgrimage to Invercargill for Oceania Track Cycling Champs and before that the first ever UCI Tier 1 event held in New Zealand.<br />
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Olivia Podmore and Holly Edmondston were riding for NZ in the U19 Woman's grade and Andrew Ward and Mitchell Podmore were riding for Canterbury.<br />
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Despite being a regular on the top step of the podium at Nationals over the last three years it was the first time Olivia has worn the NZ colours in competition and she showed the hard work that has gone on over that time winning 4 Gold Medals taking out the 500m TT (PB), Team Sprint (PB for standing lap), Sprint (PB in flying 200m) and Keirin despite being boxed in at the bell.<br />
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Holly was part of a Teams Pursuit that were first U19 women and established a New Zealand record for the 4000m 4 rider format. Andrew continued to develop his Keirin racing with solid rides at the Tier 1 and Ocea's. Work is still needed on his Kilo and Flying 200m. Mitchell learned about the need for a big aerobic base mixing with top Elite riders from Australia and NZ in the Scratch, Points and Madison.<br />
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Now we go back to building more base, strength for Olivia and Andrew, and miles for Mitchell and Holly.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9X8nz5KMPuh792ZRgcyA9a1WOCU5lKc2uEPstXgv0zI6vJTkuXd3RUnq5jzvkUvLGewdOCpmoSw2WhO_LgBVV8pY8IM_sl1ReOpAHl0-hFqAbYvKWLVS8foDcXFSLQ_iWOV7fN0odojyx/s1600/67012_582727088466415_1417765484_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9X8nz5KMPuh792ZRgcyA9a1WOCU5lKc2uEPstXgv0zI6vJTkuXd3RUnq5jzvkUvLGewdOCpmoSw2WhO_LgBVV8pY8IM_sl1ReOpAHl0-hFqAbYvKWLVS8foDcXFSLQ_iWOV7fN0odojyx/s320/67012_582727088466415_1417765484_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pushing Liz Steel into the flying lap round of Omnium</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Liv after her U19 Woman's Sprint Win</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Calling lap times for Mitchell</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Holly riding the IP.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Holly riding the flying 200m in Sprints</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Liv on the Podium winning U19 Woman's Sprints</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg30xOqtjz8WsfEICHZ5PS5EQAU6RYQxX1-PKvAP2ZyaqRbsgzv4_ER7e8ruOyxEzGv-eUBCEgWoNv5UKdDdw0HerAmdt2UzqWvHBbolAVLGdgQl54F_rUYh7FhcnLiZsyjm3yuiLMHPORR/s1600/1471919_582729218466202_1788095479_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg30xOqtjz8WsfEICHZ5PS5EQAU6RYQxX1-PKvAP2ZyaqRbsgzv4_ER7e8ruOyxEzGv-eUBCEgWoNv5UKdDdw0HerAmdt2UzqWvHBbolAVLGdgQl54F_rUYh7FhcnLiZsyjm3yuiLMHPORR/s320/1471919_582729218466202_1788095479_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Throwing Liz Steel into the Scratch Race round of Omnium</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAbvDSbxH09qUF4320QYjt5rAnOyiClhubwP16kTCtpYNW-dm-7dEhN4fFK1pyWg0fwPm6-_uglO23oMpDuEpUtOSuY1L2Xk3BU8BI3KSpEvLhK5-9IZ1thIeIOyTTFF0CN-RRd2AaqVnd/s1600/1479525_581702188568905_955442020_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAbvDSbxH09qUF4320QYjt5rAnOyiClhubwP16kTCtpYNW-dm-7dEhN4fFK1pyWg0fwPm6-_uglO23oMpDuEpUtOSuY1L2Xk3BU8BI3KSpEvLhK5-9IZ1thIeIOyTTFF0CN-RRd2AaqVnd/s320/1479525_581702188568905_955442020_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Giving instructions to a NZ composite U19W Teams Pursuit</td></tr>
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Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-11814644303369935392013-10-12T03:28:00.002-07:002013-10-12T04:43:33.041-07:00Even Moar SuccessSeems never ending!<br />
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WORLD ROAD CHAMPS<br />
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Maddi's sadly flu affected road race power file and GPS. Shows the severity of the course and her power was down from what we know she was capable of.<br />
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WORLD MASTERS TRACK CHAMPS<br />
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Harri Rajaniemi placed 6th in the 40-44 750m TT and 7th in the Match Sprints.<br />
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CANTERBURY TRACK CYCLING DEVELOPMENT PROGRAMME<br />
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The track season has started at Denton Park and we have also started the Development Programme for Junior Cyclists to get started in the sport. I have led this programme for several years (and also in 1993) and it is a great fun watching riders come through and many like Olivia Podmore and Christine Lambley go on to become National Champions!<br />
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BIKE NZ LEVEL 1 TRACK COACHING COURSE<br />
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Have been contracted by BikeNZ to deliver content on coaching, track cycling physiology and track riding technique up in Te Awamutu on the 19-20th of October. I did the level 1 course myself in 1995 and the level 2 in Sydney in 1997. I taught numerous level 0 courses and a couple of level 1 course back then. It is great to be back delivering information to new coaches!<br />
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<a href="http://www.trans-provence.com/coverage_2013.shtml" target="_blank">TRANS_PROVENCE</a><br />
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Jamie Nicoll finished an excellent 6th in this multi day Enduro event in France. He now heads to Italy for the final round of the Enduro World Series.<br />
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YUNCA JUNIOR TOUR OF SOUTHLAND<br />
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Christine Lambley 2nd in U15 Girls on GC. Olivia Podmore won the Sprint Ace in U17 Girls. Holly Edmondston 5th in U19 Women on GC and 2nd in Sprint Ace. Lucy Timmings 3rd in U19 Sprint Ace.<br />
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SOUTHLAND JUNIOR TRACK CARNIVAL<br />
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Some top class racing. Olivia won the Invitational Women's Keirin and was part of a NZ squad that beat the Australians in an Italian Pursuit. Holly was dominant in the U19's women's racing. Was down in Invercargill on behalf of Canterbury Track Cycling so ran a session to bring everyone up to speed and then provided support to all Canterbury riders while the racing was going on.<br />
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<a href="http://www.youtube.com/watch?feature=player_detailpage&v=OWtGeArp-7c" target="_blank">Track Carnival Night One</a></div>
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<a href="http://www.youtube.com/watch?v=5dOxVX0q8Us" target="_blank">Track Carnival Night Two</a></div>
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MELBOURNE TO WARRNAMBOOL</div>
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This is one of Australia's biggest and historical single day races and is now part of the Australian NRS. It was a main target for Sam Horgan and having never raced for 7 hours before required some extra planning and nutritional guidance. Sam took his good form from winning the Benchmark Series and Great South Coast Tour and his preparation and converted potential into a HUGE VICTORY!!!</div>
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It was also a great success for the Budget Forklifts teams demolishing the top class field to take a never achieved before 1-2-3 in the event. </div>
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Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-2122860289306021402013-10-05T03:30:00.000-07:002013-10-05T03:34:24.914-07:00Moar success!!!WORLD ROAD CYCLING CHAMPIONSHIPS<br />
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Maddi Campbell joined a positive and ambitious NZ team in Italy for 2013 World Road Cycling Championships. The NZ team came home with one Silver Medal thanks to Linda Villumsen in Elite Women's TT. Maddi rode the U19 women's ITT and Road Race. We had prepared for the savage hilly road race so the TT was an opportunity to get the competing at a Worlds drama out of the way and Maddi was very happy with her ride.<br />
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Unfortunately the day after she started to feel unwell and by the day before the road race she had a full-on flu and was even unsure of starting. She did start and didn't achieve the desired result being withdrawn coming through the bell after the time limit with fellow Kiwi Devon Hiley. She was gutted but resolute that she can perform at this level and will benefit from experiencing World Championship level racing and cheering the Kiwi Elite riders on in their races.<br />
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<tr><td class="tr-caption" style="text-align: center;">Accreditation, numbers and skinsuit. Ready to go!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-gEl_GOG7i64QPb4qFM3vYexgpnRMr3rcDj80bmN0odlPrZsEoJMdLnCIciO43cuugPmsjJKU-XbQ76XlHUU_UetTvtxPUb5SKk1AWZ5gSXZNfbnLOCrTMj8FohtpjZC2Xq6Vj-5HUTM3/s1600/mADDItT.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-gEl_GOG7i64QPb4qFM3vYexgpnRMr3rcDj80bmN0odlPrZsEoJMdLnCIciO43cuugPmsjJKU-XbQ76XlHUU_UetTvtxPUb5SKk1AWZ5gSXZNfbnLOCrTMj8FohtpjZC2Xq6Vj-5HUTM3/s320/mADDItT.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Individual TT</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxuqNTLOAc-UZov_HrW5v-lJr7ao40y0dbLSDYWJgTQ4ryOGc8tR6z7tKtjVbSQQBW1SbXcEqPOI1suUoDfLdCObvCqOTUOxDTb2QXvJ2JSHF-Pc5ZFC2lv0zcUaDiPhMjYjDDPemMqyUW/s1600/MAddi+RR+st.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxuqNTLOAc-UZov_HrW5v-lJr7ao40y0dbLSDYWJgTQ4ryOGc8tR6z7tKtjVbSQQBW1SbXcEqPOI1suUoDfLdCObvCqOTUOxDTb2QXvJ2JSHF-Pc5ZFC2lv0zcUaDiPhMjYjDDPemMqyUW/s320/MAddi+RR+st.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Front row thanks to Sophie Williamson's 4th last year in Holland.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFH5TlZrhLhsuAJXnxjl_Oq1NSjSDLoxRX11qZN09u_OOVWDJFQ6G_jevKDSM6ZV-vz1jIzLDMR99rQfyjQqoAZCLpBl0jx7epkbKPupPa7eUrlkw7pP9t3Q7VYnooabL0MtzU6Dyf_U4L/s1600/Maddi+RR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFH5TlZrhLhsuAJXnxjl_Oq1NSjSDLoxRX11qZN09u_OOVWDJFQ6G_jevKDSM6ZV-vz1jIzLDMR99rQfyjQqoAZCLpBl0jx7epkbKPupPa7eUrlkw7pP9t3Q7VYnooabL0MtzU6Dyf_U4L/s320/Maddi+RR.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On one of the never ending climbs in the race.</td></tr>
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NZ SCHOOLS CYCLING CHAMPS<br />
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U16 Girls Team Time Trial<br />
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Bronze medal to Phoebe McCaughan and Sarah McLeod with their Villa Maria Team Mates Emma Smith and Olivia Reiber<br />
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U16 Girls Road Race<br />
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Silver Medal to Phoebe McCaughan<br />
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U17 Boys Road Race<br />
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Silver Medal to Rhys Jones<br />
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U16 Boys Points Race<br />
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Silver Medal to Josh Smith<br />
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BENCHMARK HOMES ELITE CYCLING SERIES<br />
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Sam Horgan takes out the overall Elite Men's Cycling series. The series takes all season and includes 6 rounds. Sam was very consistent all season riding for the Benchmark Homes team and won the Hokitika Round.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTjG9cyjLvRAXq3GAhBuFSJK8X8fSEwWbSK7-HWtq-jd8AyK3lmqcnW2_4JmxpqwqBPG2VQe73Iw1xIf1eBm_2r1DjilUKW86RBlGqj6jXSqVMrF8WKU_VSclhrEZ0qDAiRwIDN83oJCvE/s1600/Sam.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTjG9cyjLvRAXq3GAhBuFSJK8X8fSEwWbSK7-HWtq-jd8AyK3lmqcnW2_4JmxpqwqBPG2VQe73Iw1xIf1eBm_2r1DjilUKW86RBlGqj6jXSqVMrF8WKU_VSclhrEZ0qDAiRwIDN83oJCvE/s320/Sam.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After leaving series co-leader Tom Hubbard well behind Sam only had to finish one place ahead of Joe Chapman. Mission Accomplished. </td></tr>
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YUNCA JUNIOR ROAD TOUR<br />
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After two days of the tour Christine Lambley sits in 2nd on GC in U15 Girls, Olivia Podmore holds the U17 Girls Sprint Ace and has won two stages. Lucy Timmings sits 2nd in the Sprint Ace in U19 Women.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivd_P3WkVuv2MLDaoScPEd-zJ0OOeAAe5Pja7s6t0RXC5VY0-8jpPye3QBnXEytyzy_kPP2tU-dyoHsDEDozzyBMp3vhLRAPoS9dpH8Azz_1g5CdrGUbb7aFV8j1wyctCroTPvdrqUT-6g/s1600/Liv.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivd_P3WkVuv2MLDaoScPEd-zJ0OOeAAe5Pja7s6t0RXC5VY0-8jpPye3QBnXEytyzy_kPP2tU-dyoHsDEDozzyBMp3vhLRAPoS9dpH8Azz_1g5CdrGUbb7aFV8j1wyctCroTPvdrqUT-6g/s320/Liv.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Olivia adds another win to a long list!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg6ypBexjVttn9Xl1e9b2qF6YvG8XRUx4u4JS1UfhKlClDVUV8f6tw6HGf7zLus_MyeRKVL4I4inrd70sCOoB8MS33xE5DE2li__DhDdVe4lI9-9c0jEpzR072feRUb7gCrD_yp6eoxSna/s1600/lucy.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg6ypBexjVttn9Xl1e9b2qF6YvG8XRUx4u4JS1UfhKlClDVUV8f6tw6HGf7zLus_MyeRKVL4I4inrd70sCOoB8MS33xE5DE2li__DhDdVe4lI9-9c0jEpzR072feRUb7gCrD_yp6eoxSna/s320/lucy.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lucy just keeps on improving!</td></tr>
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-44128057146058940152013-09-15T15:28:00.001-07:002013-09-15T15:28:21.728-07:002013 European Masters Track Cycling Champs: Newport, Wales.Harri Rajaniemi headed from Finland to Wales to compete in the 750m TT and Match Sprint in the 40-44 age group.<br />
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The TT was not ideal as he false started and was 500m into his ride before Commissaire's signalled him to stop. He only had one heat before his re-ride.<br />
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In the Match Sprints he qualified 5th, lost the first round ride, won the repecharge, lost the 2nd round, won the repecharge, lost the 3rd round and placed 2nd in the repecharge leaving him in 5th place in a competition that was opened up to include 4 35-39 age group riders.<br />
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It was his first competition at this level and sprint competition on an indoor track so given us lots to work on for World Masters Track Cycling Champs in early October.<br />
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-9955152685774725102013-09-15T15:20:00.003-07:002013-09-15T15:20:41.163-07:00Benchmark Homes Elite Cycling Series Queenstown RoundRound 5 of the Benchmark Homes Elite Cycling Series was held in Queenstown on the course used for Club Nationals and last years Oceania Champs. A cool crisp morning turned into fine day which highlighted the amazing scenery. The racers all came to put on a show and early aggression paid off in all races. 4th place for Sam Horgan was sufficient to put him in the Elite series overall lead. Hopefully his Team Budget Forklifts commitments will allow him to ride the final round to seal the win. Lucy Timmings completed her first Benchmark race and was the first U19 woman to finish.<br />
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Check out rickoshayphotos excellent pics of the event!<br />
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<tr><td class="tr-caption" style="text-align: center;">Lucy attacks the Littles Rd Climb</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Sam (L) keeps an eye on the series leader on Little Rd Climb</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Mitchell (R) on Lake Hayes Road Climb</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Riders head down towards the start of the Littles Rd Climb</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Sam takes the Elite grade lead with 1 race to go!<br /></td></tr>
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-65521669642949604872013-09-15T15:02:00.000-07:002013-09-15T15:02:03.076-07:00Maddi CampbellFlight delays in Sydney withstanding Maddi is on her way to Italy to compete in the World Road Cycling Championships riding the U19 Women's Time Trial and Road Race. The TT is on a dead flat course while the road race course has been described as the hilliest course in history featuring a 4.5km climb that the U19 women ride 5 times and a 600m that ramps up to 16% gradient as it goes over the top.<br />
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Naturally we have been hitting the hills pretty hard looking for more power and power sustained over several efforts to prepare her for the unrelenting ascents she will face in Tuscany!<br />
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<a href="http://www.stuff.co.nz/sport/other-sports/9154516/Cyclist-Maddi-Campbell-looks-to-impress-in-Italy">Maddi Campbell heads to Italy for World Champs</a><br />
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<a href="http://www.toscana2013.it/?lang=en">World Champs Website</a><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrJmSbVlEt_U_W-yT6hClXXe0hMwSVmdsDmSU9iWPcm40wJA8Bchq8x20zwUi4IR2KUJjbXNgzOfDGoMXfj0aKAwW61Mh7ZhuO9UTHZleuFDi2CRP4WBs90_mCUY_iwAgNR3XpUd7IfFyK/s1600/7848_10151612190486964_449178428_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrJmSbVlEt_U_W-yT6hClXXe0hMwSVmdsDmSU9iWPcm40wJA8Bchq8x20zwUi4IR2KUJjbXNgzOfDGoMXfj0aKAwW61Mh7ZhuO9UTHZleuFDi2CRP4WBs90_mCUY_iwAgNR3XpUd7IfFyK/s320/7848_10151612190486964_449178428_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">5 x Mt Pleasant Rd with excellent power each rep!</td></tr>
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-56240699613268695532013-09-15T14:37:00.000-07:002013-09-15T14:37:14.927-07:002013 Timaru TourA weekend of great racing on the roads of Timaru was in store for riders from U17 to Open Riders.<br />
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Maddi Campbell took an excellent win in the U19 Women's grade from Alice Bennett. Holly Edmondston won the 1st stage and Maddi won the final 3 stages including a solo victory after going clear up the tough Taiko climb. Olivia Podmore was in hot form sprinting to U17 Girls wins in stages 1, 2 and 4.<br />
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<tr><td class="tr-caption" style="text-align: center;">Olivia smacks out another Sprint victory.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Maddi goes clear on Taiko</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Maddi wins Stage 5 to seal her Timaru Tour U19 Women's Victory</td></tr>
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-71562996773394602132013-09-15T14:26:00.001-07:002013-09-15T14:26:32.235-07:002013 Blenheim 2 Days Schools TourBlenheim Schools Tour is always a fun weekend of racing for School Age riders. It is raced over varying and challenging courses. The crew as always were they with their young Game Faces on and delivered some excellent results...<br />
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Max Becket U19 Men: 1st on GC and winner of the Criterium and Sprints Jersey<br />
Lucy Timmings U19 Women: 2nd on GC and winner of the Sprint Jersey<br />
Olivia Podmore U17 Girls: Winner of Queen of Mountains<br />
Josh Smith U17 Boys: 2nd on GC<br />
Christine Lambley U15 Girls: 1st on GC and Queen of Mountains<br />
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<tr><td class="tr-caption" style="text-align: center;">Max takes U19 Overall</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">A dominating ride in the Criterium sealed the win for Max!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Christine on her way to U15 GC Victory!</td></tr>
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-35315152479868917872013-08-17T21:58:00.002-07:002013-08-18T02:42:46.569-07:00Great SuccessSAM HORGAN WINS THE 5 DAY TOUR OF THE GREAT SOUTH COAST!!!<br />
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-53893475503051560512013-08-16T04:53:00.003-07:002013-08-16T13:25:45.308-07:00Just a wee update<div class="separator" style="clear: both; text-align: center;">
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Really must update this blog a little more often or I have a massive mission catching up with all that is going on.<br />
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<b>Me</b>.<br />
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Going through a literature review for my Masters Degree in Sport Science. Also teaching myself Statistics especially mixed linear modelling.<br />
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But it has been the riders I work with who are doing amazing things on the bike and certainly deserve some recognition...<br />
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<b><a href="http://www.samhorgan.com/">Sam Horgan.</a></b><br />
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Dude is on fire. The return from his horror crash at the Tour of Tasmania last year has been slow and we have made a few changes to the programme to reflect that. His racing calender is chocker with challenging stage races that are part of the National Race Series in Aus riding for his Budget Forklifts team. At the Tour of Gippsland he was 5th and his team-mates won Overall and Sprint classification, and Budget Forklifts won the Teams Classification. Then he scored an impressive victory in the Hokitika Round of the Benchmark Hoomes Elite Cycling Series. As I type he is leading the Tour of the Great South Coast Tour holding a 1:02min lead after 6 of 9 stages.<br />
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<tr><td class="tr-caption" style="text-align: center;">Sam takes the win in Hokitika (photo, the awesome Bruce Wilson)</td></tr>
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<b>Jamie Nicoll.</b></div>
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Jamie competes in the new division of off road racing called Enduro that has been around for a few years but now has it's own World Series. The World Series events are a series of timed runs on mostly downhill tracks but can include some uphill sections and riders have to ride to each timed section. Other events are mass start races like the Megavalache that starts right at the top of Alpe d'Huez and goes through the town where the TdF finishes and on to the bottom. </div>
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Jamie is known as a Privateer for he is one of the few un-sponsored riders in the Pro grades and he rides in the top grade even though he is eligible to ride in the Master's category. This hasn't deterred him from making a big impact on the sport. </div>
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At Megavalanche he qualified 3rd and after a crash in the final ended up 7th. At Mountain of Hell he qualified 1st and backed up in the final taking an awesome victory. He was 15th at round 4 of the Enduro World Series in Colorado when a bug hit him but recovered well to take an awesome 3rd place in round 5 at Crankworx in Whistler. Jamie heads back to Europe soon for the final two rounds of the World Series. </div>
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Mountain of Hell</div>
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<b><a href="http://maddicampbell.wordpress.com/">Maddi Campbell.</a></b></div>
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A tumultuous year for Maddi. Realising she needed to show she really had her heart set on contending for the World Road Championships she worked hard after Nationals raising money to send herself to the US to get some International racing. Mid June she headed to Colorado and spent a couple of weeks with the AWESOME Joanne Kiesanowski, training with her and learning from her and Multiple World Champion Sarah Hammer what it means to be a World Class Women's cyclist. </div>
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She raced in the open Category at BC Superweek which is a collection of Criteriums and Open races. This years fields were big with 60-80 top Elite women starting in each race and Maddi was on the pointy end of the learning curve having very few crits under her belt let alone with such big numbers. We had a few testy Facebook conversations after the first few but slowly she got the hang of it and was able to make her way to the front and contend for placings.</div>
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Maddi then headed to Bend, Oregon to compete in the Cascade Classic. This was a 5 day Elite Stage Race featuring top competition including the recent Women's Giro de Italia winner. She had secured a start for the Colavita Womens Professional Cycling Team which was a huge honour. She found the going tough with some serious climbing on 2 massive stages over 100km with over 30km of climbing on both days in 30degree plus temperatures. Unfortunately mid way through the Tour a tooth abscess caused her to withdraw on the final stage.</div>
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She then headed back to Canada to compete in the U19 racing in Rimouski, Quebec. This was the French speaking part of Canada so like being in a whole new world. She placed 6th in the UCI (1.1) Grand Prix cycliste de Rimouski race and later that night lined up with 2 Canadian and 1 US teammate on the Pinarello Giordana team in the Team TT for the Le Tour de la relève internationale de Rimouski. Canadian Coach Andrew Iler made an excellent offer to get Maddi up for the racing.</div>
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Before the Tour started she received the awesome news that she had been selected to represent NZ in the U19 Road Race and Time Trial at the Junior World Road Championships in Italy in September. At the Tour Maddi and her teammate Kelly Catlin (2nd at US U19 Nationals RR) were a 2 women demolition squad after taking 1-2 on stages and finishing that way on GC after 5 days of tough racing.<br />
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Maddi spent a few more weeks in Colorado Springs, including a ride up the famous Pikes Peak and had an unfortunate encounter with a Racoon and is now back in town where Coach Ferg is going to do some special work on climbing seeing the course for Worlds in Verona features 5km of uphill on each of the 5 laps!</div>
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<b>Harri Rajaniemi.</b></div>
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Harri is a Masters Track Sprinter from Finland. He has been working hard over his winter where the outside temperatures were getting down to -30 and rehabbing after a crash late last year cause damage to his shoulder. The Helsinki track is covered in snow for a lot of the year so not a lot of racing opportunities so a lot of work has been done on the erg, chasing power targets, in the gym, a trip to Lithuania and spending some time on Barcelona Olympic Velodrome while there on business. The results so far have been excellent. </div>
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He took a Bronze medal in the Open Finnish Keirin Championship. He won the Finnish M40 Championships Kilo in a 1:10.92 on a outdoor concrete 400m track much the same as our Denton Park. He then backed up winning the M40 Sprint Title qualifying in a rapid 11.3. He heads on to the European Masters Championships in Wales in September before making a serious bid at the Masters World Champs in Manchester. </div>
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<a href="http://www.youtube.com/watch?v=Z9GkGAyLBwg">Keirin Racing on the Track in Helsinki</a></div>
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<b>Alice Bennett.</b></div>
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Alice has put in a ton of work in the racing with excellent performances at last years Yunca Tour, TeA Tour, winning the Canterbury U19 Road Title and 5th place in the TT at Road Nationals. This earned her National selection to compete in a NZ team at the Australian U19 Road Nationals. She finished an excellent 11th in the TT and 18th in the Road Race and is now determined to chase victory at the Yunca Tour.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMz3DDgGJcOD4xgE_Et6ORORDtSZxMdnaibY-Ujqb-Zg_AvURE5GqqqMtECfZOarYBmwDoGiUGphnjeXtuSSlP_bce-s0EAyqZyFdCEYhpxpy0OrLk7LQv7zNbNIMwjX72TvuA0kXs9aCu/s1600/1069963_439363396161195_1107316899_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMz3DDgGJcOD4xgE_Et6ORORDtSZxMdnaibY-Ujqb-Zg_AvURE5GqqqMtECfZOarYBmwDoGiUGphnjeXtuSSlP_bce-s0EAyqZyFdCEYhpxpy0OrLk7LQv7zNbNIMwjX72TvuA0kXs9aCu/s320/1069963_439363396161195_1107316899_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alice (3rd Kiwi from L) repping the Silver Fern</td></tr>
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<b>Greg Potter.</b></div>
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Greg is an U19 Sprinter from Auckland who is making rapid progress. He has invested in a SRM for his track bike and we are building up a store of data as his power tracks upwards. He has been racing well and placed 4th in the Keirin at the Perth GP and rode well in the Sprint Derby at my Track Camp.</div>
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<a href="https://www.youtube.com/watch?v=1l1__KS7dfs">Perth Grand Prix</a></div>
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<b>South Island Schools Championships.</b></div>
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These are always a major event on the Junior Racing Calender. What was amazing this year was the weather these poor kids raced in. It was cold and wet on the Saturday for the Individual Times Trials but Sunday was so bad that Winter Worlds was cancelled but the kids fronted up and I didn't see one rider shy away from starting even when faced with rain, hail or sleet!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIR2yyB9Eqp8vJxxqhOxokHZGnNeZ3TOSUx7IlE7akQRKyHNFMsonVePxP5MwO3JmOY91St5NuBFD99KGm74_zvdzuDuy0ihdzjSS1BP3VdHOv7K8rHl4GzVZoY8POernZq6r6Jhyphenhyphen1T8RN/s1600/988255_446819682083556_26098685_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIR2yyB9Eqp8vJxxqhOxokHZGnNeZ3TOSUx7IlE7akQRKyHNFMsonVePxP5MwO3JmOY91St5NuBFD99KGm74_zvdzuDuy0ihdzjSS1BP3VdHOv7K8rHl4GzVZoY8POernZq6r6Jhyphenhyphen1T8RN/s320/988255_446819682083556_26098685_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wee Hannah braves the hail!</td></tr>
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I did a comprehensive report of the racing for the <a href="http://www.roadcycling.co.nz/RaceTalk/huge-weekend-for-junior-cyclists-at-south-island-schools-cycling-championships.html">Road Cycling website</a> that covers all the racing. The performances of the riders I work with are easily summed up in photos by the awesome Rickoshay!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD4m_iIZ7BZ2dK5Z0l6qJfh__4FMgoRQmUcWy3RZjbETan6joXh_zKLr_Tp9nJRCsZrKyt7s4Ww916ToMmDHI8uzdToR_JwwQ8t5QNSriakmVtzqqYynXGND885aR7vx7l56NefHgAw3Ss/s1600/992815_446820352083489_107749661_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD4m_iIZ7BZ2dK5Z0l6qJfh__4FMgoRQmUcWy3RZjbETan6joXh_zKLr_Tp9nJRCsZrKyt7s4Ww916ToMmDHI8uzdToR_JwwQ8t5QNSriakmVtzqqYynXGND885aR7vx7l56NefHgAw3Ss/s320/992815_446820352083489_107749661_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Christine demolished the U15 grade in the TT and RR</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2IWsSDCivWo-HLyDM5nZlZJQpLSc_93DuQ0sOsG8IbJV0ZjG0zhivw9VGfTR2U20MRzChFlwKSrMnkMrTWoDdj_WDifzn4vYP0ccSkiG9yiwSFwD0Zf3edVAfkPLOBlkTlV6tjv9_nc4u/s1600/1070001_446821948749996_1258764639_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2IWsSDCivWo-HLyDM5nZlZJQpLSc_93DuQ0sOsG8IbJV0ZjG0zhivw9VGfTR2U20MRzChFlwKSrMnkMrTWoDdj_WDifzn4vYP0ccSkiG9yiwSFwD0Zf3edVAfkPLOBlkTlV6tjv9_nc4u/s320/1070001_446821948749996_1258764639_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A Coach Ferg 1-2 in U16 Girls with Sarah an awesome Gold from Phoebe</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC8ivO7TsBs0XR0PujJj-HlhCzI2NN1nHb-bf0Kv3Cj0sEtrn17SdbDetkiZJdrslmRxikzoJHuIk_Hkza5t6jfGfKVQHYUX1mqNZpqwoX_yoV0fEZxa81X114cpJkccS4eBx8dRbvtQE9/s1600/995127_446821758750015_728892569_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC8ivO7TsBs0XR0PujJj-HlhCzI2NN1nHb-bf0Kv3Cj0sEtrn17SdbDetkiZJdrslmRxikzoJHuIk_Hkza5t6jfGfKVQHYUX1mqNZpqwoX_yoV0fEZxa81X114cpJkccS4eBx8dRbvtQE9/s320/995127_446821758750015_728892569_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Josh wins the U16 TT and Silver in RR and TTT </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyWK7gnQSBU_Jbk346KTSg5S1lEgmpfKX2J1N49yPlrEhFbgmYxnhpQzTx8FD1sflMYB6oGRJuZc8zUPP2JLCsLE5H1_UfzHTEZhXlc_Z6zgiM5V21aPjAO06lFaQMvFLis2HhEollQY0u/s1600/999509_446824365416421_1422082201_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyWK7gnQSBU_Jbk346KTSg5S1lEgmpfKX2J1N49yPlrEhFbgmYxnhpQzTx8FD1sflMYB6oGRJuZc8zUPP2JLCsLE5H1_UfzHTEZhXlc_Z6zgiM5V21aPjAO06lFaQMvFLis2HhEollQY0u/s320/999509_446824365416421_1422082201_n.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Olivia obliterated the U17 girls TT and RR</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLlZtrJjERm6iNJ4AB1WuvbhySwGQLQgjb6UEQm-BVfAUG3N5PFxt0bRYwi3rCTu6X2IL3iigCi616sKqa5AFArhUovA6_grGsGccGdZZ_wwqvB_D8gUPmMMjTUYfFTzOEI7HHyylgUtjM/s1600/1017514_446828015416056_1933151815_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLlZtrJjERm6iNJ4AB1WuvbhySwGQLQgjb6UEQm-BVfAUG3N5PFxt0bRYwi3rCTu6X2IL3iigCi616sKqa5AFArhUovA6_grGsGccGdZZ_wwqvB_D8gUPmMMjTUYfFTzOEI7HHyylgUtjM/s320/1017514_446828015416056_1933151815_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Holly was on a mission winning both U19 TT and RR</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFlaIUxkY_V8ru0haKYniy4w2L1ws22Dq8znVUZxHhm4UMSXNjrtv8emoNX3q357yT8IR1M3nKRj10pX11ZqqNhqjONKg4Nf9wBQIzeoxjx2dAp4fShgazQO224eAD3qO0YeUqDoCfdZvN/s1600/998834_446830472082477_2028451387_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="169" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFlaIUxkY_V8ru0haKYniy4w2L1ws22Dq8znVUZxHhm4UMSXNjrtv8emoNX3q357yT8IR1M3nKRj10pX11ZqqNhqjONKg4Nf9wBQIzeoxjx2dAp4fShgazQO224eAD3qO0YeUqDoCfdZvN/s320/998834_446830472082477_2028451387_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Max was unrelenting in pursuit of the U19 RR Gold</td></tr>
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<b>Track Camp.</b></div>
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This is the third time I have run this mid winter and we ended up with a large group of riders I work with an a few guests to add some spice to the racing. I ran a series of races for the 15s and 17s, a sprint derby and Keirin for the Elites and a couple of U19 women's 4000m Teams Pursuits. It was an awesome time as always and a big highlight for me as a coach as I get to see all the action unfold first hand. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtQpN8dS8lBfEuGOQL6fUelfDm2-Z2ztCU3e51NaJSNe_DSq902azg5bQ9gOg2NWEy8im-Beqp8n2NunURYYjmZjPAoFz-v7OzLkKSeqV9XmEP-2UWTd73Kl5-OFADse9wtE0VitEYzskH/s1600/74758_10151565683236964_1821780439_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtQpN8dS8lBfEuGOQL6fUelfDm2-Z2ztCU3e51NaJSNe_DSq902azg5bQ9gOg2NWEy8im-Beqp8n2NunURYYjmZjPAoFz-v7OzLkKSeqV9XmEP-2UWTd73Kl5-OFADse9wtE0VitEYzskH/s320/74758_10151565683236964_1821780439_n.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirJRskxDBw7Vz0L6ElUGiVCB6PQw8lT0dhqSiPUscqHVYQIlpO4lbTPP4TcaLXsBfojoWpB1QFCYW14Tvk6fc0rnEyj93AOZkc4jw583UO3ODDAb1tRWgtvvRRTGCJCYoVhT610LDWBZJv/s1600/603406_10151565683261964_1725478893_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirJRskxDBw7Vz0L6ElUGiVCB6PQw8lT0dhqSiPUscqHVYQIlpO4lbTPP4TcaLXsBfojoWpB1QFCYW14Tvk6fc0rnEyj93AOZkc4jw583UO3ODDAb1tRWgtvvRRTGCJCYoVhT610LDWBZJv/s320/603406_10151565683261964_1725478893_n.jpg" width="320" /></a></div>
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Thanks to all the parents that helped especially Lisa Ward, Pegasus Cycling Club for the loan of the club van, Southland Girls High Boarding House and Cycling Southland for their awesome facility. </div>
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While we were down in Invercargill Josh Smith and Phoebe McCaughan were both invited to a week of riding, testing, educational sessions and racing up in the Manawatu at an event organised by Stephen Stannard with assistance from John Rippon and Wayne Girdlestone.</div>
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<b><a href="http://sophietyas.blogspot.co.nz/">Sophie Tyas.</a></b></div>
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Sophie was one of the top U19 riders on the World Scene in Downhill last year and has moved into the Pro Elite grade. It has been hard going with such a competitive field but she is making progress towards qualifying for World Cup finals and getting excellent racing in the IXS Downhill events in Europe. She was selected for the NZ to go to World Champs in South Africa but will stay in Europe to focus on the final two World Cup events. </div>
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<b><a href="http://jeanniescookies.blogspot.co.nz/">Jeannie Kuhajek.</a></b></div>
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Jeannie has had many ups and downs racing on the Pro Women's circuit in the US after surgery early in the year. This hasn't stopped her from making the top step of the podium several times including winning the US American Bicycle Racing Criterium Championship for Pro Women. </div>
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May we live in interesting times indeed! These riders and Mitchell Podmore, Kate Boyd, Hannah Clarke, Rhys Jones, Sam Buckner, Lucy Timmings, Sophie Gray, Pip Keenan and Kate Smith are all racing hard and looking to better themselves as riders. It is a privilege to work with you all. The challenges make me work harder and enjoy my coaching even more. </div>
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<b>NOW GET ON YOUR BIKES AND RIDE!!! </b></div>
Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-4467330393142121152013-05-08T22:52:00.002-07:002013-05-08T23:00:07.402-07:00Moar Success!!!After the buzz of two successful Track National campaigns it was now time to hit the road. For the juniors this meant regular training sessions to sharpen up on climbing power and close to Nationals climbing speed and sprint speed. Last year I just set the volume of intervals for each rider to perform but on reflection decided to handicap each rep to maintain quality.<br />
<br />
U23 and Elite riders worked hard clocking up the miles and punishing themselves on the erg.<br />
<br />
Been some really cool new research come to light about benefits of training at various intensities, recovery between efforts and cool downs and appreciating the physiological basis and benefits of this research I have added it to the mix.<br />
<br />
The results...<br />
<br />
Tour de Perth<br />
<br />
Sam Horgan: Second Stage One and Overall Sprint Ace Winner<br />
<br />
NZ Club Nationals<br />
<br />
GOLD<br />
<br />
Christine Lambley: U15 Girls Road Race<br />
<br />
SILVER<br />
<br />
Sam Horgan: Elite Men's Time Trail<br />
Maddi Campbell: U19 Woman's Time Trial<br />
Christine Lambley: U15 Girls Time Trial<br />
<br />
BRONZE<br />
<br />
Sam Horgan: Elite Men's Road Race<br />
Maddi Campbell: U19 Woman's Road Race<br />
<br />
Awesome performances also came from Mitchell Podmore in the U23 Road Race in the winning break for over 100km just cracking on the penultimate climb. Alice Bennett in the U19 Woman's Road Race dislodged on the steep climb from the lead group and rode alone to finish 8th most of the race solo with a strong chasing group. Alice also placed 5th in the Time Trial. Phoebe McCaughan 8th in the U17 Girls and Josh Smith 9th in U17 Boys. Both are first years so their performance was very encouraging.<br />
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<tr><td class="tr-caption" style="text-align: center;">Christine takes GOLD!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Happy Coach, NZ Champ and Trainer Nienke</td></tr>
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Now we head into the winter here in NZ. I have riders in Europe and America who are getting set for their racing seasons. We utilised the School Holidays to do daily skills sessions which should pay big dividends in the Winter racing. Schools Cycling starts next week as do Winter Worlds. Night XC racing is also happening Wednesday nights.<br />
<br />
I have been getting in some good rides myself hitting the 3hr mark on long rides, trialling hurty interval programmes on myself and nearly close to a CTL of 50 if you understand that side of monitoring training with a power meter.<br />
<br />
Wrap up warm but most importantly keep riding. Work done in Winter is a step up the ladder that you don't have to make in Summer when you are wanting to race well!<br />
<br />
I am an agent for Quarq Power Meters and can supply these to riders and coaches at very good prices. I don't look to profit from this as I am a big believer in U19s and upwards using these tools to help focus their training and racing (15s and 17s have other stuff they need to learn first). I can also perform calibrations on both SRM and Quarq Power Meters.<br />
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<a href="http://www.quarq.com/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZaBufUF4NEOuG0a3vi6g6cPvo31XrdoePESOJa5V0SBMoLzP-5nYLaAPFxyoSx5qjOilXHS91ZaQXtNPdldNLSmRCvHwWT46kyhD-w7Nvsx5R5ulsfbQw60mBO4oA_vUY1_adGWsiEUJ4/s1600/logo.png" /></a></div>
<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-9841133358231957202013-03-31T11:37:00.001-07:002013-03-31T13:49:46.089-07:00The GOLD Rush!!!Busy busy two months!<br />
<br />
Took a group of riders down to the Southland New Year Carnival where we ran track training sessions in conjunction with two nights of good hard racing.<br />
<br />
Elite NZ Track Nationals was a huge success. I was Canterbury Team Manager and also coach for the Sprint Team and U19 Women's Teams Pursuit. Results from the crew were awesome...<br />
<br />
Gold: Holly Edmondston U19 Woman's 500m TT<br />
Gold: Holly Edmondston U19 Woman's Points Race<br />
Gold: Holly Edmondston U19 Woman's Team Sprint (with Alice Hay)<br />
Gold: Greg Potter: U19 Men's Team Sprint (with Zac Williams and Chad Elliston)<br />
1st U19 Men's Team Pursuit: Luke Wieblitz and Max Beckert (with Connor Stead and Daniel Neumann)<br />
1st U19 Woman's Teams Pursuit: Holly Edmondston and Maddi Campbell (with Alice Hay)<br />
Silver: Holly Edmondston U19 Woman's Individual Pursuit<br />
Silver: Holly Edmondston U19 Woman's Scratch Race<br />
Bronze: Ben Stewart and Angus Lindsay Open Team Sprint (with Hamish Schreurs)<br />
Bronze: Mitchell Podmore Open Teams Pursuit (with Michael Vink, Hamish Schreurs and Chad Adair)<br />
<br />
Outstanding performance from Max to place 4th in the U19 Men's Points Race. Maddi improved her 3000m IP by 9 seconds from last year and her 500m TT by 3 seconds!<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Holly on the attack with Shannon Grinter (Waikato/BOP) and Maddi on the way to Points Race GOLD!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Greg (top right) takes GOLD in U19m Team Sprint</td></tr>
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Canterbury Track Champs was a huge success with many notable performances from the group including a clean sweep of the Titles for Olivia Podmore and Christine Lambley. Max Beckert won the Open Points Race as an U19!<br />
<br />
Sophie Tyas took a well earned Bronze medal in Pro Elite Woman's grade in the Downhill event at NZ MTB Champs.<br />
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<br />
Age Group Track Nationals was again outstanding and we saw numerous riders step on to the podium and step up with their personal performances...<br />
<br />
Gold: Olivia Podmore U17 Girls 500m Time Trial<br />
Gold: Olivia Podmore U17 Girls Sprint<br />
Gold: Olivia Podmore U17 Girls Scratch Race<br />
Gold: Olivia Podmore U17 Girls Team Sprint (with Sarah Ownsworth)<br />
Gold: Christine Lambley U15 Girls Scratch Race<br />
Silver: Olivia Podmore U17 Girls Points Race<br />
Silver: Lachie McGregor U17 Boys Pursuit<br />
Silver Lachie McGregor U17 Boys Points Race<br />
Silver: Sam Buckner and Rhys Jones U17 Boys Teams Sprint (with Max Jones)<br />
Bronze: Sam Buckner U17 Boys 500m TT<br />
Bronze: Kate Ward U15 Girls Derby<br />
<br />
Outstanding rides from Max Beckert who won the Points Race round of the U19 Omnium lapping the field with Reon Sheath, Rhys Jones whose improvements over the year have been fantastic, Josh Smith who rode an excellent 2:28 in the U17b IP as a first year and Phoebe McCaughan who was the only other Cantab (from 6) to join Olivia in the U17g Scratch Race final.<br />
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<tr><td class="tr-caption" style="text-align: center;">Christine wins GOLD!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Olivia 4 GOLD and 1 SILVER!!! and exhausted Coach</td></tr>
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Tour of Canterbury was a great success with Sam Horgan defending his title from last year. Maddi Campbell stepped up to win the Woman's grade.<br />
<br />
Canterbury Road Champs took place over two weekends this year and the crew were in fine form with Alice Bennett, Maddi Campbell, Olivia Podmore, Josh Smith and Christine Lambley (making it a clean sweep of Canterbury U15 Girls Titles) all winning Gold Medals.<br />
<br />
At the Te Awamutu Tour for Juniors Maddi Campbell and Max Beckert both won stages. Max was unfortunate to have a mechanical in stage 1 and Alice Bennett crashed hard in stage 1. Maddi finished 2nd on GC in U19 Women, Alice 5th, Lachie McGregor was 5th in U17 Boys and Josh Smith 10th and Kate Ward was 4th in U15 Girls.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE9Ru8uka9dQoHAVIpXS25Dk32udM4Gu0ERSNpP8ppkJHr0J3ZDf4jxN6V830sylTReAi3GegZy3VABolOZLUOpOVo6nqrLUEzMc_3asEHfwOcAeLMmCRdLnuiJ-FZKJNxSfjaHd1P8jv8/s1600/Max+Winning.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE9Ru8uka9dQoHAVIpXS25Dk32udM4Gu0ERSNpP8ppkJHr0J3ZDf4jxN6V830sylTReAi3GegZy3VABolOZLUOpOVo6nqrLUEzMc_3asEHfwOcAeLMmCRdLnuiJ-FZKJNxSfjaHd1P8jv8/s320/Max+Winning.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Max enjoys the WIN at TA stage 3!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Coach losing at snaps to keep Olivia fired up between Sprint rounds!</td></tr>
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<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-1267453651010263452013-03-31T10:59:00.002-07:002013-03-31T13:46:38.389-07:00TA Tour Coaching Process<br />
<div class="MsoNormal">
Looking at the performances at TA Tour I am very satisfied
with the Coaching Process we used going into this event. Two years ago when
preparing riders (inc Max Beckert) for the Tour of Canberra we did lots of
group efforts. Last year we included group efforts but they had less structure
and people just a rep target rather than a target for each individual effort. <o:p></o:p></div>
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This year I made each rep a target (as I did on track for
each effort for Olivia Podmore and Sam Buckner and others whose times improved
out of sight) by running the reps as a small handicap race. From the riders
with Power meters I could see the progress they were making and if they were
going backwards that they needed a break or some easy days. Riders with Garmins
also provided useful data with their times on a set course.<o:p></o:p></div>
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<br /></div>
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Two years ago at a High Performance Coaching course run by
BikeNZ we learnt about Coach Led Racing and I feel the structure of the efforts
embodies those principles whether it is in a training session, structuring a
track racing session/season or advising riders how to race as I gave the crew
very specific instructions on how to attack, when to attack and depending on
where they were in the race how hard to attack.<o:p></o:p></div>
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The other useful input was the racing. Last year I felt the Tour
of Canterbury was a pivotal event in the build up to TA and this year it proved
again that this race gave riders an advantage in their build up. Even if it
comes right after Age Group and Omnium Track Nationals it is an important event
to race.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Most important is the riders who went to TA were very
focused and collaborated with me. For many like Maddi and Alice (who made the
biggest improvements in performance from 2012 who were in contact almost daily
refining their riding and preparation for the race. Reminds me of 1995 when I
was preparing Ewan MacMaster for his 3 month build up to World Champs in
Colombia and we would be on the phone (no text, skype or Internet Cafes back
then) up to 3 times a day.<o:p></o:p></div>
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Well done team!<o:p></o:p></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNX9WivYoCaXYzXB1rC4U4QhyqKR59b2ViUBi4oT7fZGDOD3pK1PWOL2sjCVvAHM6Sl0Gos0F4D3dx6bS-YFxgVOrjEADcr039yo12OcvIuP9RYZFC9t77XrNcWSP-vZpp3CyrKZjUooaU/s1600/IMG_4127.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNX9WivYoCaXYzXB1rC4U4QhyqKR59b2ViUBi4oT7fZGDOD3pK1PWOL2sjCVvAHM6Sl0Gos0F4D3dx6bS-YFxgVOrjEADcr039yo12OcvIuP9RYZFC9t77XrNcWSP-vZpp3CyrKZjUooaU/s320/IMG_4127.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Max Beckert sprints to win stage three!<br />
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<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dy_N6BledwlcJkrh_KwGo7zxtXHTq4VxHf-gLBxRBX6Q2WJ69BUB8UL07d8ol5IboTZJUEukbpKZ9d2Msoaow' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
Sarah working hard on her climbing</td></tr>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 17.99715805053711px;"><br /></span>Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-50897995206215756222013-01-17T14:27:00.000-08:002013-01-17T14:49:37.552-08:00January MadnessSitting down in Invercargill before we head to the awesome indoor Velodrome to firstly train and prepare new riders for racing on a first class facility and tonight they all race, many for the first time on a 250m indoor board track.<br />
<br />
After coming back from Vineyards it was straight into the Canterbury Track Carnival. Last year was lacking in numbers and six months ago Syd Martin and I thought with the loss of the Grandstand (due to be red stickered post earthquakes) that track let alone the Carnival was not going to happen.<br />
<br />
But to Syd's credit and assisted by Bruce Dawe, myself and some new blood on the track committee we got there in the end and put on the best Carnival many (inc some riders who have raced around the World at the highest levels) have ever been part of. We had 5 Olympians in Natasha Hansen, Eddie Dawkins, Simon Van Velthooven, Marc Ryan and Shane Archbold who all showed us why they are World Class and delivered superb performances every time they came to the line.<br />
<br />
<a href="http://www.facebook.com/media/set/?set=a.463673480361350.113838.125604257501609&type=1" target="_blank">Bruce Wilson</a> captured the excitement and intensity of the racing from both nights...<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjefm4gsN0gNzD9BQ9koCxKbsGrxZMcZUNxPOuyB_4DXiyjga0tzANMljr3Wq2MK4tR2fW_uIa7uRyfxfON2-Zc9U9dkEsRZv2E8XuFWjZnZs7F-CcEX36tzCKLZKlBpKAaZSPHLVsJ5nsn/s1600/MaxLukeMitch.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjefm4gsN0gNzD9BQ9koCxKbsGrxZMcZUNxPOuyB_4DXiyjga0tzANMljr3Wq2MK4tR2fW_uIa7uRyfxfON2-Zc9U9dkEsRZv2E8XuFWjZnZs7F-CcEX36tzCKLZKlBpKAaZSPHLVsJ5nsn/s320/MaxLukeMitch.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mitchel, Luke and Max duke it out!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA68hCk7cSUaRW0uUJsplW_E6ko_lQoW0k-1ylZRyD-9X_DrC4Z3xfZOhMdLHj-UL2dZf43mOQgxkPbTIkjdlz2y7XRC8o_TDBSbpZ5CYA-oWnNvswFD40Iht80VeHRUqEIHWmr03w5SNY/s1600/KateChristine.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA68hCk7cSUaRW0uUJsplW_E6ko_lQoW0k-1ylZRyD-9X_DrC4Z3xfZOhMdLHj-UL2dZf43mOQgxkPbTIkjdlz2y7XRC8o_TDBSbpZ5CYA-oWnNvswFD40Iht80VeHRUqEIHWmr03w5SNY/s320/KateChristine.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kate and Christine get ready to race!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmQZjCNoicafny3Y7BtvnKiZfCW85wsoNY6qmrLFvcropWEzrJobLJCpYxSo6Cb4ZkcBqvy2OyUUnkhZbDoJE8nT5DFhDItpAMohB3cmBbOLpSSTvUsltk-RUELOOYVKjGeTFesZknWJ9x/s1600/Olivia.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmQZjCNoicafny3Y7BtvnKiZfCW85wsoNY6qmrLFvcropWEzrJobLJCpYxSo6Cb4ZkcBqvy2OyUUnkhZbDoJE8nT5DFhDItpAMohB3cmBbOLpSSTvUsltk-RUELOOYVKjGeTFesZknWJ9x/s320/Olivia.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Olivia was undefeated on both nights!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY3xVa0XGDIQ1YCY56Em_h37JxaOGmv3lKdhR1BRWmvT_HNOS4siLFF574lkE-XJFQlffYa3wMLtteNvamsnckNFfsvGmJSaMNg91xrnb6haN38756ElXpj_HUXyFoSiwRhGuHamPSUTMr/s1600/ShaneEddie.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY3xVa0XGDIQ1YCY56Em_h37JxaOGmv3lKdhR1BRWmvT_HNOS4siLFF574lkE-XJFQlffYa3wMLtteNvamsnckNFfsvGmJSaMNg91xrnb6haN38756ElXpj_HUXyFoSiwRhGuHamPSUTMr/s320/ShaneEddie.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Shane Archbold and Eddie Dawkins entertain the crowd before and during the racing!</td></tr>
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The next weekend was NZ Elite Road Nationals where the Carnival Atmosphere transferred to the tar seal and again New Zealand's Elite Riders showed their class. Roulston, Bennett, Henderson, Bauer, Sergent, Oram, Vink, Kiesanowski, Lowe and many others showed just how strong we are as a Cycling Nation. Sam placed 5th in the Elite Men's TT and 20th in the Road Race while Mitchell went several laps in the Road Race.<br />
<br />
Next week Reon (NZ Team) and Sam (Budget Forklifts) ride the NZ Cycle Classic. In two weeks time Maddi, Luke, Max, Ben, Angus, Andrew, Greg and Holly all do battle at NZ Elite/U19 Track Cycling Championships racing for Gold and National Selection to various events. Then there is Canterbury Track Cycling Champs, Age Group and Elite/U19 Omnium Nationals before we focus back on the road for Oceania Champs in Canberra, Tour de Lakes or TeA and focus in on Club Road Nationals.<br />
<br />Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-33310464768940416292013-01-01T15:47:00.003-08:002013-08-18T12:33:44.311-07:00January 2013 UpdateWow, it's 2013 already, just come back from the Tour de Vineyards in Nelson where I was the Chief Commissaire for the Woman's Grade.<br />
<br />
Since getting back from Tasmania it has been a full on time as I got stuck into the Track Season. Good news is Sam Horgan is back on his bike and riding hard after his horrific crash in Tassie.<br />
<br />
The Track Season has been rather awesome with great turnouts for the Wed and Sun racing and the level of competition has been excellent. Looking forward to running the Canterbury Track Carnival on the 4th and 5th of January.<br />
<br />
Went up to Auckland to present my (proposed) research at the SPRINZ Strength and Conditioning Conference at AUT. Also got a chance to watch two nights of racing at Manukau. Some very good riders there which is more motivation for Canterbury riders to race hard before Nationals. One last hurdle to leap with my Masters research (Ethics Approval) tracking changes in cycling specific fitness with a power meter.<br />
<br />
I was the Chief Commissaire for the Benchmark Homes Festival of Cycling which was an awesome event and showcases what a top promoter like Simon Hollander can do for Cycling in Canterbury. It is great to hear that he is coming on board with the Benchmark Homes Elite Cycling series and the new addition to this series will be a Master's Grade with their own races to go along side the Men's and Women's races.<br />
<br />
Took a group of riders down to the Southland Track Cycling Champs and all performed excellently with a surprise NZ record for Olivia Podmore in the U17 girls 500m Time Trial and we really saw Rhys Jones lift his game riding tactically in the Sprint.<br />
<br />
We ran a Mid Season Champs at Denton Park which is something we haven't done since the 80s so it was good to give a lot of riders an opportunity to ride Championship events before they go to Nationals, and for the Age Group riders before they ride Canterbury Champs. Olivia Podmore, among others, smashed out a few Denton Park records.<br />
<br />
January is full on with the Track Carnival, NZ Elite Road Nationals, NZ MTB National Series (DH and XC), Southland New Year Track Carnival, NZ Cycle Classic, Waimate Track Carnival and NZ Elite and U19 Track Nationals. Motivation for Africa to get out and race hard!!!<br />
<br />
HamishHamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0tag:blogger.com,1999:blog-3150719996747673657.post-25842299478493893422013-01-01T15:30:00.002-08:002013-01-01T15:50:03.970-08:002013 Manifesto!*Who?<br />
<br />
Who do you want to be in 2013. The person who wins the race, breaks the National record, becomes World Champion, lowers their time for LeRace, gets invited on to the squad or team, loses 5kg! Decide now, write it down, think big, small goal are not a stimulus for action!<br />
<br />
*Why?<br />
<br />
Because who we are is what we repeatedly do! I assume your goals above have deep and personal meaning to you. Only set goals if they will help you to focus and engage properly.<br />
<br />
*How?<br />
<br />
By focusing on the NOW! 2012 is over. 5 Oceania Titles, 16 NZ Titles, and countless South Island and Canterbury Titles has been reset to 0,0,0 and 0. You must do the same. If things didn't happen for you in 2012 you still do the same. NOW is January so you focus on January, Today is the 2nd so you focus on the second. If you don't do today right you will be behind the eight ball for tomorrow anyway.<br />
<br />
*What?<br />
<br />
By racing with the appropriate focus and right level of engagement. Only start if you are there to improve your performances. Be a race maker, have a plan and embrace the complexity of racing. You can always learn more but when the race starts you have to work with what you have. Analysis after the race is no good, use the pre-briefs to programme yourself for success!<br />
<br />
*When?<br />
<br />
NOW!!!Hamish Fergusonhttp://www.blogger.com/profile/14726414201106278900noreply@blogger.com0