Goal setting and cycling

bike racing: the penultimate guide: Bike racing 101 - part 2 - goal setting

Bike racing 101 - part 2 - goal setting
Last time I set the scene. (Usual disclaimer applies about starting any exercise program slowly, checking with a doctor first and so on.) In brief, I outlined my personal approach. Go riding, enjoy it and find some buddies to encourage you. Then leverage that fitness and skill to start racing. Of course there's lots more to it than that.

For instance, what are your goals? Ask yourself why am I doing this? Is it that you want to stay fit and healthy in the long term, and to get out there riding regularly you need extra motivation? Or is it to simply try out racing, just because you'd like to? Try to understand why you want to do it and feed off that motivation. Remind yourself why on those hard days when you question the whole idea. And review your goals regularly. You may want to find out how good you could be, given whatever constraints you may have. (I always had to work (or thought I did), for example, so doing more miles was always a balancing act.)

Goal setting helps you achieve something definite. Just ambling along seeing what happens may lead you somewhere interesting but it probably won't be exactly what you wanted to do, or be the best that you want to be. It may be great and exactly what you wanted. Or it may be so disappointing that you drift off and do something else. And we don't want that.

By aiming at achievable goals you do a few things. You are taking aim, and aiming at something improves your chances of hitting it. You are also building a set of stairs, small steps that will make it easier to climb to a higher place. If you aim at the top rung straightaway you may actually get there - we all have our 'top rung' dreams - but by setting out intermediate goals you will get there more reliably.

How I got started with this racing thing

bike racing: the penultimate guide: Bike racing 101

Bike racing 101
Think of this blog post as my personal attempt to inspire you to race. I am looking at the non-racer, the recreational rider who is quite fit and interested in the sport of cycling but for whom racing is 'something I can do later' or 'something that's just a bit out of my league'.

Firstly, never put off to tomorrow what you can do today. I first 'enquired' about bike racing when I was 16 and riding perhaps 100km a week, including 60-80km 'fun rides' on the weekend. Having not been involved in competitive sport in any organised way before - I was a total bookworm - I lacked the confidence to give it a go, so I put it off - for about 8 years, in fact!

Secondly, you never know until you give it a go. In my case I only gave it a go after much encouragement by other riders. Luckily I lived fairly close (10km away) from arguably Sydney's premier cycling resource - Centennial Park. So for about 8 years I frequently rode to and around the Park. Just by riding around with other riders I got fitter, faster and more skilled. I found that I could chase and catch other riders and that I had a previously undiscovered urge to improve and even to race. I still didn't think I could do it, but the thought entered my head that I had a chance. Eventually I found another rider at the same level and we (at the urging of another rider - as it turned out the president of one of Sydney's oldest bike clubs, Randwick-Botany) made a commitment to try a race together at Heffron Park. We were placed in D grade. He won and I came 2nd. Now for him that 'proved' enough and he didn't race again. But for me I was hooked. I came back and won D grade the following week - and went from there.

Pedalling explained

bike racing: the penultimate guide: Pedalling 101

Pedalling 101
It looks simple and it is - and it isn't.

Most of us learn to ride a bike as kids - without toe straps or clipless pedals. (I'm an exception - I didn't regularly ride until I was about 16 years old, with toe clips and straps very soon thereafter.) Years of riding without a mechanically-enforced connection with the drivetrain teaches your legs to push down (and probably to 'grip' the pedal a bit by wrapping your foot slightly around it) but not to pull up. There's no solid connection, so you naturally don't even try to pull up. But as soon as you do get clips and straps or clipless pedals suddenly a whole new world of pedalling efficiency opens up. The big problem is re-learning how to pedal. It's neurological as well as muscular.

Essentially - in my experience only, I'm no sports scientist - you should pedal by pushing down hard from as early in the 'power stroke' as you can, then by pulling across the bottom of the stroke (as if wiping mud off your shoe) before smoothly switching to a 'pulling up' phase which ends just before top dead centre (TDC). The emphasis will be on the downstroke but it's important to realise that the upstroke matters too. And repeat over and over. Smoothly, all the way around.

Training with power

bike racing: the penultimate guide: Training - the old way and the modern way?

Training - the old way and the modern way?
Power? Who cares? Oh yeah, I do. Well a bit, anyway. If I didn't have an ibike - and let's face it, I do - I would simply use my HR monitor and speedo in conjunction with "perceived effort" and a training diary. But before I had an HRM I just used the speedo. And before I had a speedo (or a "bike computer") I just had perceived effort (as in easy, hard or very hard) and a training diary with estimated distances. And before that I didn't actually ride - or race.

And guess what? Irrespective of the gadgets acquired I still got fitter, and I still won races. Ergo, you don't need this stuff. So save your pennies - you can get by.

But wait, if this is the case then why do so many bike racers use power meters? Are they all just nerdy, trendy data-analysers with too much money? Well, yeah, maybe in some cases. But what power measurement does give you is lots of lovely data to play with, all about narcissistic old you. And that additional data makes targeted improvement simply more likely. Progress can be swifter, especially if you've never seriously trained on a bike before. And you'll be convinced more easily of the relationship between certain specific training techniques and success in different events. Which is to say it takes a bit of guesswork out of things.


So what should you consider in terms of "power training"?

Back to the beginning - cycle racing tips and tricks

Follow this link to my "Bike Racing 101" series...

bike racing: the penultimate guide: A compendium of bike racing tips from an old C-grade pedaller

A compendium of bike racing tips from an old C-grade pedaller
I've raced road, track and crits since about 1983 and learned by experience (and occasional abuse) what works and what doesn't. Whilst I only ever made it to NSW State A grade (just a scant few times) I hung around in B and C grade for a couple of seasons and was a regular club crit A grader for yonks. As I like to share my pain I thought I'd bring my compendium of bike racing tips and tricks into one document, or at least provide an index of sorts. So here goes...

* My original document - Rob's guide to bike racing, Chapter 1. It's a bit creaky as it's about 10 years old and full of experienced opinion rather than "fact" - so tread warily. But you may be able to get something out of it!
* And again, Chapter 2 of Rob's guide. Same deal. Lots of words.
* A bit basic, but here's Pedalling explained.
* More recent, only 5 years old, is Bike racing 101, part 1.
* Bike racing 101 - part 2 is about Goal setting and Back in training includes some training tips.
* Bike racing 101 - part 3 - like Lance said, it's not about the bike.
* Bike racing 101 - part 4 - an inside view of your first criterium, what to expect and other tips.
* Bike racing 101 - part 5 - the inside view of a race, what happens, how it feels, simple rules.
* Bike racing 101 - part 6 - the bike, a basic, no-nonsense view
* Training Tips -1
* Training Tips - 2.

Hope some of that proves useful.

Taswegian Richie Porte leads Giro, praises Cadel Evans

PezCycling News - What's Cool In Pro Cycling

PEZ: Are there any other guys who you chat to regularly as you roll along?
RP: Yeah, different guys all the time, I guess, but there is one guy who has been making a point of seeking me out, and that is Cadel Evans. I really want to say what a great guy Cadel is. Even with all of the stress he is under, he still goes out of his way to find me and have a chat to me and offer me tips and advice. I really appreciate that coming from him and I really have to say that he is a credit to Australian cycling.

Giro boilover reminds everyone of Pereiro's Tour

Well, almost. Pereiro's break (and subsequent overall victory in Le Tour) was far less star-studded. Instead, this Giro breakaway contained just about everyone who was a GC contender but not close to the lead. Of course the leaders were marking Vino - and he simply didn't defend. Of course if they'd tried to bridge they'd just drag Vino with them. It's a risky play by Astana - will Sastre or Wiggins now re-invigorate and go for it? Time will tell.


Giro D'Italia: Stage 11, Route Maps & Results | Cyclingnews.com

Cervélo's Carlos Sastre and Team Sky captain Bradley Wiggins, who were both part of the day's successful break, put themselves back into contention on the general classification. The pair now re-enter the fight for overall honours after a disastrous few days for Sastre and a forgettable week for the Briton.

Sastre began the day 9:59 in arrears of race leader Alexandre Vinokourov, while Wiggins sat 10:54 behind. The Spaniard was one of the big winners and jumped 13 positions by day's end, now sitting in eighth, 7:09 behind new overall leader Richie Porte.

Can't help but get a bit excited at today's ToC finish

It was as close as you'd hope between 3 great and highly pedigreed riders - Rogers, DaveZ and Leapin' Levi. The fact that the chase was on and gaining added to the excitement - and I have to say the heart rate went up just watching on TV. I think I need to go on a ride myself now.

If we were to analyse the sprint a bit, to me Rogers looked the better sprinter, but DaveZ was first to react, grabbing the advantage in the tight finale. I suspect all 3 knew the finish well and it came down to who was brave enough to take the initiative and hold on. Rogers was coming for him but lacked just that extra few metres. So kudos to DaveZ for first and best move. Levi looked off the pace - and let's face it he's not a sprinter, even in this elite-climber-and-TTer company. All 3 were an even match on the climb although Dave seemed to be holding back a bit - perhaps wary of keeping something for the finish. Levi looked best on the climb but Rogers wasn't far off. It's hard to know for sure but Levi initiated proceedings and was promptly matched by Mick and Dave, so it looks even at this stage. It's worth noting that a few good climbers missed the attack, so expect them to be fired up and prepared next time. Good result for Garmin, given that their rider won despite a strong team effort from RadioShack (with the modified and patented Lance Launch).  

And the Giro is going along quite nicely too. Pro Cycle Racing is surely on another upswing, you'd think. After years of bad publicity you'd hope so, anyway.

Sacralisation? Huh? Cyclingnews lost its mojo yonks ago but... wha?

Why would Philippe Gilbert look to fuse his lumbar vertebrae? Is this a strange new cycling technique? And does it work?

OK, they mean sanctification in a general, non-religious form of confirmation and elevation, but gee, couldn't they choose less ambiguous words?

Preview - Liège - Bastogne - Liège | Cyclingnews.com

Philippe Gilbert (Omega Pharma-Lotto) could re-form his old partnership with Evans to take on the Schlecks. He is looking for victory on home roads, sacralisation as the best all-around classics rider in the world and even a few UCI World Ranking points so he can end the spring as the world's number one. Gilbert also needs to save Belgian pride. No rider from the home nation has won the race since the late Frank Vandenbroucke in 1999.

Yes, Cancellara is fast, smart and strong - but what was Boonen to do?

Riis is a bit biased in this, and he does make a good point about the timing of Cancellara's attack - but what was Boonen to do? He had already attacked on the cobbles to thin the lead bunch out, and he had softened a few legs. But he had to rest at some point, regather his energy, have a bite to eat. Cancellara had only to follow his wheel, match his attacks and wait for the moment. Which he did.

And when the break was made, Boonen was down the back of an elite bunch. He would have expected someone else to chase Cancellara, but of course they didn't. Not with commitment anyway. And why should they tow sprinters like Hushovd and Boonen to the line, anyway? So there you have it - Boonen needed a rest after doing a lot of legwork, and noone was going to tow the others back to Cancellara. So Boonen was trapped. Had he been more alert and closer to Cancellara he may well have responded and brought him back, but he had already done too much.

And if he'd done nothing? 

Riis Reveals The Secret Of Cancellara's Roubaix Attack | Cyclingnews.com

"Boonen is strong but Cancellara is better. He's great," he said with total admiration.

"Boonen made mistakes during the race. How many? Two can be too many. I think if you want to win this race you have to stay calm, relaxed and not stressed. Then go when you have to go.

"The problem for the others is that Fabian goes fast, even on his own. We know that and it's a bonus to have. We know he can go from far away, too, so we use this as part of our strategy. Not many riders can do that."

Steps taken toward "airless" tyres

It's not truly airless, but it doesn't rely on inflation, does it? So as a concept it's the perfect, non-puncturing bicycle tyre - if it doesn't weigh a tonne and have the rolling resistance of blu-tack.

Reinventing the wheel – the airless tire

The patent-pending Resilient design relies on a precise pattern of six-sided cells that are arranged, like a honeycomb, in a way that best mimics the "ride feel" of pneumatic tires. The honeycomb geometry also does a great job of reducing noise levels and reducing heat generated during usage - two common problems with past applications.

"We definitely brainstormed," says Foltz. "We wanted to create more of a matrix of cells within the tire, and it seemed kind of natural to go with the honeycomb's hexagon shape. We tried some other shapes, such as diamond shapes, and they didn't perform as well."

Tom, we forgive you - but...

Forgetting to eat? We've all done that in a 260km bike race, haven't we? Run out of gas? Ditto. Preferring to take 4th rather than 2nd? Not so sure about that one.

Boonen Rues Lapse In Concentration At Roubaix | Cyclingnews.com

"I felt good but in the finale I ran out of gas. I had given a lot in the chase to keep it going and then I forgot to eat. Afterwards it was a battle for second place, but I preferred not to finish second today."

Crazy silly detail - Lance drops SPD-SL for Look Keo. For practical reasons, of course.

Pro Bike: Lance Armstrong's Team Radioshack Trek Madone 6 Series RVV | Cyclingnews.com

Armstrong recently switched from his long-running Shimano SPD-SL pedals in favor of Look KéO Blades to facilitate emergency bike changes with his otherwise Look-equipped teammates

Going out on a limb and calling this an April 1 joke - Colnago's flying bike

Well, why not? A flying bike? Sure! If anyone could design one it would've been Da Vinci. Why not have Colnago build it?

Tech Exclusive: Colnago Developing Da Vinci's Flying Bike | Cyclingnews.com

Revolutionary transportation more than just a pipe dream

Colnago founder and managing director Ernesto Colnago sensationally revealed that the Italian bike manufacturer has spent the last few years working towards the production of a prototype of a flying bicycle that is partly based on drawings done by Leonardo Da Vinci in the 15th century.

Oh yeah, and this gossip piece, too. Any more?

From Olympic rower in 2004 to Paris Roubaix in 2010 - Cameron Wurf

It's an interesting (and increasingly common) career path, from Olympic rower to ProTour cyclist - and a successful one for Tasmanian Cameron Wurf.

Aussie Wurf Gets Classics Opportunity At Androni Giocattoli | Cyclingnews.com

While making a Paris-Roubaix debut is a dream for any professional, Wurf's program could get even better if he continues to impress the team's management. His program will be decided in time, but Wurf believes he will contest Liège - Bastogne – Liège and La Fléche Wallonne where he wants to prove he's worthy of a Giro d'Italia start.

Evans on Armstrong

Evans Looking To Familiarise Himself With Team-mates | Cyclingnews.com

Despite being Australia’s first road world champion and competing in the jersey on home soil, Evans is under no illusions as to why all the chatter surrounds Lance Armstrong and not himself. “He’s won seven Tours, I’ve only lost five,” he joked.

The old hanging-2-lengths-off-the-back training technique

I used to be fit enough to do this, now I am just fit enough to get dropped off the back and stay off, until lapped I mean. Glad McEwen is coming back from a bad year, anyway.

McEwen Makes His Return At The Bay | Cyclingnews.com

"I've been going out to club races and I've been sitting behind the bunch - a few lengths off them - and sort of like motorpacing I put myself far enough off them that I have to make an effort to stay there," explained McEwen. "As people get dropped I go around them and back onto the bunch. I just keep going round them and across to the front group then just sit off them.

"It's quite intense like a motorpacing session, which has been good fun. At the same time I've been doing a little coaching... As the race goes along I hand out a few tips although it's pretty hard training; I've been riding around the threshold heart rate, around 170 or 175bpm. I also did a bit of training with the boys from the Fly V Australia squad on the Gold Coast and we got out into the hinterland and bashing each other up," he added.

Coogee Crit 1987

Coogee Crit 1987_040
Originally uploaded by gtveloce

This is a wet Coogee crit during the Bank Race. Judging by the mix of toe clips and Look pedals plus the 'leather hairnets' it's probably 1987 or so. Dean Woods was in the crowd but strangely enough he didn't recognise me (not that he should've!)

The Commonwealth Bank Cycle Classic was Australia's biggest road tour, running for 19 years until (I think) 2000.

Unusual BB design... via JP Weigle: What were they thinking?

What were they thinking?
Originally uploaded by jp weigle

I just have to share this, it's too bizarre to hold inside. The long, thin cranks are interesting, the chainring is fascinating, but the bottom bracket is just... in the wrong spot! Not to mention the chain stays...

Performance - no, not the Nicholas Roeg film of the same name

Funny? I almost laughed myself off my '88 steel frame... uh, paperweight. Definitely worth a look-see...