Thursday, December 27, 2012

All in the mind

Earlier this month I was able to attend a short but very helpful seminar on sports psychology given by Matt Ahlberg from Mental Notes Consulting (held at Revive Studio Ashgrove).  He emphasised that an athlete's pathway to success is in their attitude. 
Some basic aspects of the attitude that successful athletes have include:
-    being hard-working
-    being focused
-    being determined
-    having self-belief
-    being disciplined.

Of these things, it was interesting to hear at the seminar what different people (from different backgrounds such as triathlon, athletics, cycling, water polo, golf, and cricket) found challenging and/or easy.  For me, the hard-working and disciplined bit is easy.  However I really struggle with the self-belief side of things.  Matt explained that if an athlete is going to have self-belief then they need to think about all of their strengths, remember their good performances, and recall all the hard training they have put into preparing themselves.  If an athlete wants to be successful then they need to both think and act in ways that will make them a success.

Leading into race day, an athlete knows what they have to do. They have been training for it.  An athlete has been refining their skills, power, and fitness leading up to the race.  So to perform well on the day should be simple enough... just bring all this hard work together.  However, on the day an athlete’s thoughts and actions can make this process easier said than done.
A successful athlete has set routines and race plans to help them recreate the way they want to feel when they perform well.  They trust in following the process to achieve a successful outcome.  By focusing on the process, it helps an athlete perform to their best because it comes down to what is most in their control – what they think, feel, and do.  By following the process and achieving goals during training, this all builds an athlete's confidence.  This confidence then helps to empower the athlete to thrive under pressure on race day.
- Many thanks to Matt Ahlberg and Allira Rogers from Mental Notes Consulting (www.mentalnotesconsulting.com.au) and Anouska Edwards from Revive (www.revivestudio.com.au).

Wednesday, December 5, 2012

Off season, off road

Can you imagine my face when my coach tells me that at this time of the year I need two weeks off the road bike?  The conversation went something like this...
Coach:  You need some time off the bike.
Me: Time off from training, or time off the bike altogether?
Coach:  Time off.
Me: How long for?
Coach: Two weeks.
Me: (In my head). TWO whole weeks!?!?
Me: (Bargaining question number #1). Can I still go to the gym? Weights and stuff are still ok?
Coach: Yes.
Me: But no bike at all?
Coach: Looks at me quizzically.
Me:  (Bargaining question number #2). What I meant was, can I use my mountain bike?
Coach: As long as you are not doing it too often and absolutely no efforts.
Me:  Thanks, that's great.
Me: (In my head).  Phew!

I know I have mentioned in this blog a few times over the years that I understand the importance of a rest period between training blocks, but boy am I glad to be allowed back "off road" for a bit.
The first few rides on the MTB last week have already made me remember why I took up this hobby in the first place and wonder why I have done so little of it in recent times.

There's no cars or trucks to contend with, no traffic lights, no noise. There's just me and the bike, and the occasional friendly wave from another rider as they disappear back into the tree-lined trails as quickly as they came out of them.  There's just those nice MTB "feelings" that are much less frequent on the road bike.
The next challenge?  Getting smooth and flowing again while on the bike.

Aptly, this is an excerpt from the new "Flow" mountain bike mag by Chris Southwood...
"I can't bunny hop, I have heard riders say.  What?  Does this mean you have special gravity?  Of course you can bunny hop.  It just takes practice.  Practice may not ever make you a perfect rider but when you reap the rewards of your practice out on the trail, well, there are few more perfect feelings."

And I am ready for more of those nice experiences "off road".  And I have a feeling that when my two weeks are up, I may find it hard to get back on the road!

Monday, November 5, 2012

Noosa Subaru women's cycling criterium

We are lucky in Qld that we have an event like this each year.  Noosa's annual cycling "grand prix" was staged on Saturday afternoon, and as usual, it was fast and furious. 

It is a real privilege to be able to race with local Aussie professionals on this circuit. 

Lining up for the "Dream Team" this year included Rochelle Gilmore, Miffy Galloway, Lauren Kitchen and Carlee Taylor; while the local Pensar Hawk squad entered a strong team including Ruth Corset, Nicole Moerig, Zoe Watters, Kat Garfoot, Jodie Willett and Sam Hemsley.  Also along for the ride included Orica-Green Edge professionals such as Jessie Maclean, Gracie Elvin and Shara Gillow.  The specialized team was out in force with sprinter Loren Rowney supported by another four strong riders including Amy Bradley and Rebecca Werner. 

Amy Gillett 2012 scholarship holder Jess Allen also made the trip to Noosa.  Boss Nutrixxion women's team made the trip up as well, and were often seen on the front of the race.  QSM racing was well represented by Jemma Brown, Claire Trembath and myself.

It was always going to be a tough race.  Most laps averaged between 40 and 45 kph (and trust me 40kph felt comparatively slow), with a tail wind on the first section, and a head wind on the finishing straight. 

It went pretty much something like this...  sprint, sprint, sprint, cruise, brake, corner, sprint, sprint, sprint, cruise, brake, corner, and repeat. 

Many of the teams attempted to send a rider or two up the road during the race, only to be quickly brought back by the bunch. 

Close to the end, Lauren Kitchen (Rabobank) and Ruth Corset (2012 NRS series winner) finally got away and made it stick, with Lauren out sprinting Ruth for the win.  An awesome afternoon of women's racing. 

Thanks to USM for continuing to hold this event each year!

Also thanks to: Claire and Jemma (having team mates makes the race more enjoyable), my coach Steve George @ Crankstar, my gym PT Suzy Rutten @ Breathe, sports massage therapist Jason Tinnock, as well as Brad Gooda, Robbie Reid, Craig Briant and all the QSM cheer squad.  :)

Monday, October 15, 2012

QSM at ladies masters nationals

From Oct 3 to 6, the Cycling Australia Masters Champs were held in Goulburn.  Despite adverse conditions and some strong competition, the QSM women's team did more than hold their own after their recent victories in the Qld State Champs.

Medals of note included:
* WMAS2 Jessica Toghill - bronze RR (- Jessica is also our newest QSM recruit!)

* WMAS3 Jane Walker - gold criterium, gold RR

* WMAS5 Jane Youdan - gold criterium, gold RR.

(and I will also mention Simone Grounds from the Bicycle Riders women's team... another Qld'er winning medals down south!)

What else can I say?  Well done to all!  All those early mornings and consistent training have paid off.  So nice to see effort rewarded.

Meanwhile criterium season is ramping up a notch in Qld, with Jemma, Claire, Jessica and myself looking forward to upcoming events including the Northshore criterium, Noosa, and the Brisbane Blast criterium.

Thursday, September 13, 2012

Plentiful QSM racing exploits

Last weekend it was time for Queensland's State ITT and Criterium champs.  Saturday saw Jane W (bronze), Corissa (gold) and Jane Y (gold) all accomplish medals in their respective women's masters ITT categories. 

This was achieved despite some tough competition, and the added bad fortune of an angry local deliberately trying to sabotage the event by throwing a large number of tacks on the road!  Unfortunately for some competitors, this resulted in damaged bodies, damaged equipment, and DNF's.

Sunday was a much windier day, and time for the Criterium champs at the Arundel circuit. 

For some grades, the wind meant that there were many attempts at breakaways, and often the winners were those who persevered the most.  The women's masters criterium race once again saw Jane Y, Corissa and Jane W each get GOLD medals!  They may be setting the bar too high.  :) 

In our particular race (Elite women), a very small field of girls competing meant that the wind actually discouraged any real breakaways...

it was just too tough to stay away by yourself... and this resulted in a bunch sprint. 
Gaining confidence again after her interstate crash earlier in the year, Jemma managed an awesome third place and a bronze medal.
Thanks to Matt Boyd, Jane Walker and Brad Gooda for the photos.

Monday, August 27, 2012

QSM success at Qld State Masters Champs


Congratulations to Jane Youdan, Corissa Smith and Jane Walker on each winning gold medals in their respective Women's Masters RR Categories on Saturday Aug 25th 2012!  Go QSM girls!

Thursday, August 23, 2012

Stumbling around in the work-life wilderness

I have recently taken on full-time work again (in veterinary speak, that means 6-7 days a week, plus on-call every night) while a work colleague is on holidays.  How quickly it has reminded me of why I escaped to the world of part-time work about 4 years ago. 
It’s not that I don’t like my work.  I really enjoy it (even the very hectic times), and I am lucky to be in such a challenging, demanding and rewarding profession.  But at the same time, it is a career that simply gives you no “time out”.  I drive to work thinking about the difficult cases we have in hospital, and drive home again doing the same.  I get woken up at 2am by a distressed client who thinks their pet might be sick. 
For veterinarians all over the world, this routine is nothing unusual.  Having said that, the average day of a veterinarian doesn’t really resemble an episode Bondi Vet either.  What I realised is that it wasn’t good for my “mental health” to be doing this day after day, week after week, year after year.  Scuba diving and running became the outlets of my work stress initially, and then at some point this metamorphosised into mountain biking and then road cycling.  Right now, although I am still keen to get out and ride my bike, the cumulative stress of way too many ill animal patients is bearing down on me, and I am appreciating all over again why I changed to part-time. 
Taking the easy way out with part-time work?  Yes I might be, but I only get one chance at one lifetime.

Thursday, July 26, 2012

Why it's gonna hurt...

Cunningham Classic... in 2012, it will be the 30th edition of this annual Qld road race.  We previewed the "hilly bits" of the course last weekend ( I had somehow managed to effectively block it from my memory bank after doing it in 2008, or was it 2007 ? ), and yes I remember now why it's such a tough race.

There are no "major" climbs, but the 'problem' is that it goes uphill for the first 45km or so.  No relief from constant pressure on the pedals.

And then once it is flat, you usually get a howling headwind for the remaining 50km or so to the finish.  Fun times ahead next weekend!


Monday, July 2, 2012

Santos North Western Tour

This is a quick "better-late-than-never" post...
(And I had to wait for cycling central's video to make this post complete)...

The QSM girls (Maddi, Claire, Jemma and Jane) braved the cold to attend the Santos North Western Tour two weekends ago...
and Jane W managed to demonstrate what an awesome sprint she has, by coming second on stage 4... super terrific work Miss Jane!  (Note how far back Jane starts her sprint and how much distance she makes up.)
http://www.sbs.com.au/cyclingcentral/video/2250669393/Santos-North-Western-Tour-Stage-4-Highlights

Thursday, June 21, 2012

Altitude: part 2


I was fortunate enough to recently have the opportunity to attend a level 1 instructors course with ATS (Altitude Technology Solutions) held by Rob Darley (former UK track cyclist).  Although I am not a PT (personal trainer), I have a keen interest in all-things-altitude, especially with my background in veterinary science (lots of physiology!) and large amounts of previous scuba diving experience (altitude is almost the polar opposite).
The ATS course is designed to ensure that personal trainers and/or coaches attain a solid background in the where / why / who / what of altitude training.

Amazingly, intermittent hypoxic training (IHT) has already been around for over 40 years.  Some of the triggers for athletes looking into training at altitude included the high-altitude Mexico City Olympics (1968).  Surprisingly, even the cycling great Eddy Merckx experimented with altitude training at his home in Belgium while he was preparing to beat the hour record (1972).

As the media has often reported, more and more sports teams (AFL, rugby, other football codes, etc) utilize altitude training in their off-season, pre-season and sometimes even during the season.  It is no surprise to note that many Olympic sportspeople also integrate altitude training into their preparation.  But the health benefits of altitude are there for anyone.  In my health club (Breathe), I regularly see many 50-60 year olds (as well as 20-40 year olds) taking advantage of circuit classes held in the altitude room, as well as using the stationary gym equipment.
By stimulating the body’s metabolism in an hypoxic environment, altitude training allows changes to occur to the body’s normal glucose and fat breakdown methods.  The body has to make adaptive changes to become more efficient while exercising at low oxygen levels.  The “power house” of most cells in the body, the mitochondria, are heavily influenced by hypoxia.  Hypoxia-inducible factor (HIF) is a signaling factor in the body, and it plays a key role in activating a broad range of genes that help protect cells against hypoxia.  By stimulating the production of HIF, it is thought that altitude training can help re-program the body’s basal oxygen metabolism. 

It is hoped that current and future applications of altitude training will not only include performance benefits for the elite athletes, but general health improvement benefits for the general public, rehabilitation for patients after injury / illness, and enhanced fat loss and improved metabolism for the obese population.
So back to the course… it was both theory-based and practical-based.  Apart from learning more about the history of IHT, and how altitude influences the body’s physiology, Rob runs the course attendees through the pros and cons of mask and chamber altitude systems; how to use pulse oximeters; how to conduct baseline tests on new clients; and then goes through the how/when/where of exercise programs at altitude, and importantly how to integrate these with sea-level programs.  Rob has an easy-to-listen-to style of lecturing, and makes the day go quite quickly.  I would definitely recommend doing the course if you are a PT, or just wanting to learn more about altitude.

Thursday, May 31, 2012

Altitude: a novice's experience

In the last few years, altitude training has become a lot more accessible to the Average Joe. In the Brisbane area alone, there is now a choice of at least 5 fitness facilities (Morningside, Milton, Gabba, Wellington Point, North Lakes) that offer altitude training (in a commercial chamber).
http://ats-altitude.com/index.php?option=com_content&view=article&id=27&Itemid=35

For some reason, even though anyone can now have access to this training, it still seems to be somewhat of a “secret society” type of training, and not as mainstream as I would have expected it to be by now. I remember a few athletes speaking to me about altitude back in 2009, convinced of its benefits.

So does it work?

There are certainly a few journal articles that are convincing.
http://www.jssm.org/vol10/n1/24/v10n1-24pdf.pdf

But like anything to do with cycling and increasing performance, what works for one person, may not work for another.
So has it worked for me (remembering that I am doing the train-high, live-low version, not the train-low, live-high version)?

I am not 100% certain yet. My power figures look considerably better than at the start of the year, but some other things have changed as well, which makes me unable to put all the improvements down to just the altitude. I am stretching more, and my diet is better. I have also lost weight and my thyroid levels are better regulated. Since my recovery sessions are now in altitude, my recovery sessions have also become (much) better quality sessions. And how many times have you heard it being mentioned that your recovery days are what allows improvements in fitness?

I have finished a ten week block of altitude, had a 2 week rest period, and have started again on my next block. For many athletes, the true “gains” are supposed to be seen during the 10-14 day period after stopping altitude. For me, I found I was absolutely “flying” in the last week of altitude, and then during the first week off. By the second week off, I didn’t have the same “unbeatable” feeling as I experienced the previous week. Again, everyone is different.

So can I offer any practical advice?

(1) consult your doctor BEFORE you start altitude training, even if you seem to be perfectly healthy. Altitude training is one more stress on your body, and you never know when something like this might be the straw that broke the camel’s back. Be sure you are in a good starting position to gain the benefits from altitude training.

(2) get your iron levels checked BEFORE starting. Athletes (males and females) are prone to iron deficiency in any case, and altitude training will put an additional strain on this part of your body’s physiology.

(3) only do recovery sessions in altitude for the first 6-8 weeks. This allows your body to acclimatise properly.

(4) be prepared for the excessive fatigue and tiredness that you will experience in the first 2 weeks of altitude. After this, you adapt and the fatigue goes away again. It can be difficult to explain to your work colleagues when you want to take a nap at 10am!

(5) consult someone who knows lots about altitude when putting together your program for increasing efforts at altitude.
http://ats-altitude.com/index.php?option=com_fabrik&view=form&fabrik=9&random=0&Itemid=18

(6) shop around for altitude centres and compare their pricing and advice / experience. Increasingly in Brisbane there are fitness centres that have installed an altitude chamber that allow unlimited access to altitude as part of your regular gym membership (for only a small increase in fees). Make sure they supply you with a pulse oximeter (to monitor oxygen saturation) for each session that you do. Be aware that the fitness industry in Australia is mostly self-regulated and although you should be able to trust most fitness professionals, you need to look after yourself as well.

Monday, May 21, 2012

Learning to climb again

... like a mountain goat! 
So after 6+ months of training, the big "test" will come this weekend at Balmoral Club's Metropolitan Road Champs. 

For the first time in many years, we will have over ten girls on the start line for Women's A.  Historically the "Metro's" race (as it is affectionately known) at Mt Alford has been a very tough race of attrition; often with less than half a dozen girls showing up.  In previous editions of this race, we have often been combined with the Masters A men to make a larger field, which leads to an incredibly daunting and demanding race.

With my thyroid condition finally all sorted, there will be no excuses!  Random muscle cramps will be another issue to contend with, but hopefully the weather will be cool (or even cold), and the previous weeks of salt and magnesium loading (thanks Rob R, Rob D, and nutritionist Angie for the suggestion of SaltStick capsules) will avoid any problems there (at least it wasn't Addison's after all).  Even more encouraging will be the fact that we have almost our entire team racing (with Jane, Claire, Maddi, Jemma and myself).  And as Craig B often reminds me, we just gotta chew some more bar tape!

Thursday, May 10, 2012

QSM Battle Report 2012...

The QSM/Upper Limb/DWBH/Velo women’s team performed admirably last weekend at their first NRS race for 2012. Lining up for women’s A were Jane Walker, Claire Trembath, Maddison Vit and Natalie Langer, while Jemma Brown battled on solo in her last series of races for women’s B.
In the short but technical TT, Claire (28th) and Maddi (27th) were only 1 minute off Rebecca Wiasek’s (Suzuki Trek) best time of 10:08. Jane W came in at 42nd spot, and Natalie at 62nd. Then in the first road race on Saturday afternoon, the QSM girls finished well up the front with Maddi in 11th place (almost a top 10!), Jane in at 16th place and Claire at 24th. Natalie unfortunately had some “issues” with muscle cramps, and although she comfortably made the selection over the first KOM, she finished her race solo in 53rd spot. Ruth Corset (Pensar Hawk, former AIS) won the stage that day and gained the overall lead.

The Sunday road race was also challenging but all the QSM girls were comfortable in the bunch. Some bad luck left Maddi chasing back onto the bunch after a flat tyre, and she finished way down on time. We expect much better things from her next race, since we know what potential she has. Jane and Claire did very well again and finished 19th and 22nd respectively. Natalie once again had muscle cramping problems most of the race (possibly due to low sodium levels), and despite racing assertively, she finished way down in 55th spot.


The criterium was quite fast and furious around Salt, with Maddi and Claire being the best QSM finishers in 20th and 30th respectively. Ruth Corset once again won the day, wrapping up the overall GC, with Wiasek 2nd and Chloe McConville (VIS) 3rd overall.

Meanwhile in women’s B, Jemma finished in 3rd spot in the TT (without a TT bike!), and then came first in the afternoon road race. She then did an amazing job to win the next road race on Sunday, as well as dominate the criterium on Monday morning. This gave Jemma a total of 3 wins, the KOM jersey and the overall win on GC!!!
Congratulations to all girls for a super effort all weekend, and we look forward to the next series of races.