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Sunday Rides

2012-01-28T10:05:00.000+08:00

With a cool 34c forecast for Sunday, it's a great day to ride. Rides will be as per our schedule. Less than 26kmph average starts at 6.10. All riders welcome. 615 is paced by Derek averaging @26kmph. 630 is start of c group. Please stick to this time so that we roughly finish at the same time. A grade riders are recommended to start later. Our facebook group is proving popular for updating informal weekday rides. Everyone is getting onto the Strava app for tracking and comparing rides. Once you've joined, then also join our Strava group '1 for riders PCS'. After breakfast I plan to do some more riding, genuine easy spin, not that stuff others promise and then burn you off!

Australia Day Rides

2012-01-24T19:00:00.001+08:00

What could be more patriotic than riding on Australia Day? Stuart Marr has organised a 5.00am ride departing from Oscars restaurant Currumbine (adjacent to cinemas). The route is North Fremantle then back along the river via Claremont. Approximately 108km return.

Bikeforce Joondalup has organised a 6.00am start time for North Freo return (about 85Km?). Departing from Oscars also.

If you have not already done so, join us on Strava for some competitive fun!

Sunday ride times

2012-01-21T09:55:00.001+08:00

Rides will be as per our schedule. Less tha 26kmph average starts at 6.10. All riders welcome. 615 is paced by Derek averaging @26kmph. 630 is start of c group but some guys from last week will self seed and leave 625 (fasterthanDerek but tested by 630 group)

Training schedule for 3 Dams challenge

2012-01-20T17:34:00.001+08:00

BWA has posted a training schedule. This fits in well with our regular rides and by tweaking Thursdays' rides to make them interval training we will be on track.

Informal ride tomorrow

2012-01-18T19:19:00.001+08:00

Thursday 5.45am, a small group is riding to Two Rocks from Jindalee.

Rides this Sunday + GDT catch up

2012-01-14T09:32:00.001+08:00

Rides are per our new summer time schedule listed here. Please let friends who don't check the blog know. The GDT team will be motor pacing the route and will join us around 1000 for a coffee

Book now for Cyclocross

2012-01-10T20:57:00.002+08:00

Well I've committed to the Cyclocross this Saturday at Midvale. I have no idea what I'm doing, feel free to join me! I figure I've achieved all my goals of looking a complete fool, falling off my bike, and, coming last, so Cyclocross should hold no surprises. My best understanding is you ride around a course for 20 minutes, on varied terrain (suited to road bikes this time). I've entered C grade. http://perthmtb.asn.au/node/33094

Future Cadels ride this Sunday

2012-01-10T14:58:00.001+08:00

The GDT squad will be motor pacing on the Yanchep route this Sunday and will join us for coffee around 10.00am. If you want to brag that you once chin-wagged with the next Cadel Evans, you better come for a ride. It's a great insight into the commitment required to become the best. You'll find the GDT Team on Facebook for further info.

3 Dams Challenge

2012-01-08T20:26:00.001+08:00

We now have Richard, Grant, Kev, Neil, Charlie, Darren, Mike, & Chris signing up for the 3 Dams Challenge. We will ride as a group, and, if you are up for it, let us know. It's a great motivator for training over the next few months.

Who is up for Cyclocross?

2012-01-08T20:18:00.001+08:00

We're planning a social outing to watch/participate in a Cyclocross event to be held adjacent to Midvale Speed Dome, Saturday 14/1/12 commencing at 5PM. Quite a few expressed interest at this morning's ride. I'm having a crack on my cheapy to get a feel for it. If you want more info, check out Perth Mountain Bike Club. Entries close 12/1/12. The only requirement is the bike has brakes! Bring the family and your cowbells!

Weekday Morning Rides

2012-01-05T22:37:00.003+08:00

Hi Everyone...

I know a few riders wanting to ride during the weekdays and I would like tolet everyone know that Chris and I will be riding in the mornings during theweek. So if you want to join us and find out the start times add us on Facebook(Nghia Hang) and I will setup a group on facebook as well (link http://www.facebook.com/groups/245475455525451/ ).

The course is Jindalee to Yancheap return (aiming under 1 hour lap)

Days Tuesday, Wednesday & Thursday
Start Time: 5:30am - 6:45am.

will be the days I will be aiming foras the others are recovery days.

Remember its not the quantity its the quality. So we will be pushing it.

Also reminder Wednesday mornings Bikeforce are hosting hill climb training sessions please ask Bikeforce Joondalup staff for the details.

-Nghia

Sunday 8/1/12 ride

2012-01-05T21:49:00.002+08:00

We will keep to our usual time schedule for this week, but, due to popular demand we will agree to earlier start times for the rest of summer (following the ride). Most of the Teen squad are still away for January, so there is no separate ride. Please let me know if you are coming (if you are a teen).

Informal rides are occurring at short notice during the week, let me know if you want to be on a text/facebook contact list for these rides.

New Years Day ride

2011-12-31T13:04:00.002+08:00

Meeting time will be 6.45 with the route decided by those who turn up! Have a great party tonight and hopefully a few will turn up tomorrow!

Who wants to Peddle & Giggle?

2011-12-29T20:28:00.000+08:00

January 14 is the next Perth Cyclocross event, and I was thinking of entering C Grade to get a feel for the event. I'd be happy just to finish. This would be a good family event, on a small multi-lap course. I'll be doing it on a cheap heavy bike, as any bike with brakes is eligible.

Notice of intention for AGM

2011-12-29T00:23:00.000+08:00

Normally the PCS AGM would occur at this time to coincide with a term of committee and annual membership. As indicated in our constitution,
"5 (1)Membership of the Association is open to-
Individuals who; 1) desire to participate in PCSrides and/or events, and 2) agree to pay the Subscription Fee to PCS andconcurrently agree to be affiliated by membership to Cycling Australia or anyother Association or Organisation as approved from time to time by PCS."

Our application to Cycling Australia was lodged on November 3, 2011. As this application is still being considered by Cycling Western Australia, our membership process is unable to be completed. I propose that the AGM date be established once we have clarification from Cycling Western Australia. The next Cycling Western Australia Board meeting is January 19th, where a probationary member clause is proposed to be drafted.

I would like to thank Gill Chapleo for being PCS' inaugural Treasurer. Richard Stokes will be acting Treasurer until the AGM, thanks Richard! If there are any concerns regarding the delay of our AGM, please let me know.

In the meantime, let's ride!

PCS New Year's Resolutions

2011-12-26T21:27:00.000+08:00

Here's some challenges for 2012 you might be interested in. On Saturday 14th January, starting at 5pm, is a cyclocross event at Midvale SpeedDome. CycloCross link. Day pass entries are available for $20, or just be a spectator to learn about the sport and have some laughs.

On Sunday 21st of January, at Canningvale there is a criterium event ( criterium course ). Our juniors can ride (rather than race) around the course to get some experience, and seniors are welcome to race. If you are interested please let me know so I can work out race permits in time.

On Sunday 15th April we will enter the 3 dams challenge. Normally a 2 person teams event, we so far have 5 booked to ride as a group and support each other. We have a collective weight of 455kg which we plan to drop 10% off by 15 April. We need an even number, so feel free to join us and tackle some hills.

And Yes, there is a plan to ride on New Years Day. Do we want to do the normal Yanchep-Two Rocks route or have a more social ride southbound?

Sunday's ride 18/12/11

2011-12-17T08:03:00.000+08:00

Join us for a ride to Moore River Guilderton, (or just part of the way and return).

Group 1 Averaging @25kmph departs at 5.30am Stay as a group and leave no one behind (if you plan to turn back at any time, you MUST inform the group at the start otherwise they will be waiting for you). Derek is group leader and pace-setter.

Group 2 Averaging @30kmph? departs 6.00. Again, ride as a team and communicate.

The route goes via Yanchep and Two Rocks, eastward to Wanneroo road, then north to the Moore River turn-off. Good tyres, at least 2 water bottles, and a repair kit are essentials. Single file on Wanneroo Road. Most are having a breakfast at the cafe, with families welcome. (Bring your bathers). I can bring 2 extra bikes back by car. contact me for more info, 0421083688.

Draft Diary 2012 WA

2011-12-14T20:09:00.000+08:00

Here's some key events for 2012, If you have an event item to add please feel free.Canteen Ride March 10-12 BWA March 11th Margaret River Cyclo SportifFreeway Bike Hike for asthma March 18UCI World Masters 22-25 MarchBWA 15 April 3 & 5 Dam Challenges BWA April 29th Garden Island Classic (TBC)BWA May 20th Hutt River Mountain Bike Champs (TBC)BWA May 27th Kalamunda Cyclo SportifBWA June 24th Midland Cyclo SportifBWA July 15th Waroona Cyclo SportifBWA August 12th York Cyclo Sportif (TBC)BWA September 9th Lancelin Classic Individual TT (TBC)SANTOS Great Bike Ride November 18

Next weeks ride 18/12/11 Moore River Guilderton

2011-12-11T13:06:00.001+08:00

There is an informal ride to Moore River, Guilderton next Sunday, departing 6.00am sharp from Jindalee. REPEAT 6.00am. The route is approximately 63km one way and is via Yanchep and Two Rocks before joining Wanneroo road. The cafe at Moore river is open at 8.00 and I've warned them we are coming. Your 'Intention to ride' plus any family members would be appreciated for this purpose (An influx of 30 riders may catch them out otherwise). Details of the cafe and pics of the area here. Chris, Nghia and Tim have confirmed and many others have raised more than an eyebrow of interest. Derek will also head out earlier on the same route. In place of the regular PCS ride, other riders may opt to join the 6.00am start time and return at any point.Be advised that the Wanneroo road section is single file only and is not for the faint-hearted. The speed limit for cars is 110kmph, and is recommended for experienced riders who accept the inherent risks! (legal disclaimer: don't say we didn't warn you!). Two drink bottles, and a complete puncture repair kits for each rider are required as mobile reception is poor in areas, and miscommunication may leave you left behind. Bathers may be a good idea with river and ocean nearby. I can carry 2 extra bikes back in our car but have no room for passengers.Also I'm experimenting to find the best free ride networking tool. check this out.

Sunday 11/12/11 ride

2011-12-10T15:57:00.001+08:00

Rides will start out as per our schedule. 6.40 am for new riders at a casual pace. The New and improved Derek group at 6.45, with the main group starting from 7.00am. Is there a 6.30 group departing from Currumbine this week? Many of the teens are away on vacation at the moment, so we not have a separate start time for teens (please join me at 6.40am if you're free). Rides will finish at Cafe de Carlo.

I'd like to experiment with bike tracking apps on smart phones. IF you have one, please download the FREE app: mapMyRIDE. it will take about 5 minutes to navigate and learn it's menus and set up your profile and customise your SETTINGS to metric, and social networking (eg Facebook) options. I've been looking for a way we could communicate we are about to ride or en-route to other friends. It is also a way other recreational riders could find our route. Under FRIENDS you can search for me by username: PCSChris. I note some other riders are already registered. For privacy, you may not want to RECORD WORKOUT from right outside your house.

December 18 planning

2011-12-04T18:54:00.001+08:00

On Sunday 18th December (fortnight), I am planning to ride to Moore River (Guilderton). The route would start at Jindalee, via Yanchep and Two Rocks, and is approximately 70km one-way. The ride would start very early, to avoid the heat and traffic, but is open to the majority choice, I bid 6.00am or earlier. Moore River is a great place for a breakfast BBQ with scenic views. Please text me if you are interested.

Rides this Sunday

2011-12-01T18:33:00.001+08:00

The earliest start time will be 6.45 this week. I would appreciate a ride organiser, especially for the Teen ride, scheduled for 9.30 am as I won't be able to attend. Please post replies here, PLEASE?

Family Social Evening Saturday 3/12/11

2011-11-18T21:03:00.001+08:00

PCS has been invited to an outdoor movie night at Burns Beach Estate Foreshore Park on the 3/12/11. If we are prepared to 'man' the BBQ, all gold coin donations would go to our club. I have a family commitment and will be unavailable, but I am hoping at least 4 adults could take care of the BBQ. A BBQ and supplies will be provided. It would be a great opportunity to promote the club to an estimated 100 people. The movie is "Santa Claus 3" and we would need to available from 5pm to 9pm. It will be fun night out, so please consider grabbing a few friends and making a night of it. Funds raised could possibly go towards off-setting Teen registration costs for events, or a PCS marquis tent for future events, maybe a loaner bike for members?

Rides this Sunday

2011-11-18T15:09:00.001+08:00

The Earliest start time for this Sunday's ride is Derek's 6.45am group. Many people may be participating in the Great Bike Ride held in Perth. The Teen Ride is cancelled this Sunday due to members participation in the Great Perth Bike Ride. I'll be doing the family ride, hope to see you there!

PCS Burns Beach Sponsor day

2011-11-17T13:57:00.001+08:00

PCS Superhero Series- Iron Man

2011-11-16T07:59:00.001+08:00

Meet Nghia Hang: Charismatic billionaire, engineer, playboy and valued member of the PCS team. Nghia's speciality is his technological edge. Through his multinational corporation- Hang Technologies, he produces an array of cycling weapons for any occasion. If Nghia drops off the back of the pack, just wait for his turbo pack to kick-in and over-take you. If you are in any doubt, Nghia has recorded it all with on-board cameras, GPS and bio-sensors of heart rate, cadence, and speed.

Nghia is PCS's I.T. guy and videographer. Much of PCS's success is due to Nghia's enthusiastic team work and support of other riders. Thank you Nghia Hang.

One photo so far

2011-11-15T22:28:00.001+08:00

Burns Beach Estate Official Sponsorship Handover

2011-11-13T19:30:00.001+08:00

A big thank you to everyone who attended today's presentation. We had a great cross-section of the club in attendance. Old and new got to meet and mix. It was fantastic to see the Teens all kitted out and riding in unison as the promo photos were taken. A special mention of thanks to; Trevor Finlayson, Senior Manager of Burns Beach's Estate, Coordinators from Mills Wilson, the very patient photographers, also to Rhode who ensured the BBQ happened, Nghia for his video, Brad and the other gentleman who helped with the clean-up. The support of club members, old and new will go a long way to the future development of the club. The next target is registration with Cycling Australia, followed by global cycling domination.

BurnsBeach Teens Promo

2011-11-13T19:03:00.000+08:00

The video is not in HD, will fix it up later on, i just have to pop out for dinner..

ah wait yes it is.

favourite bit is at the ending.. hopefully more videos and so in the future

Todays video

2011-11-13T15:49:00.001+08:00

omg omg.. i checked out the raw video. it was pretty good so good i had to do a quick edit and will post it soon.. Chris i think you will love it. only thing is i just need one more song.. will be posting it up soon.. umm Rove and other videos i will do yours soon..

Stephen Coyle from Bikeforce Joondalup having fun.

2011-11-12T19:20:00.000+08:00

FREE BBQ at our PCS Social

2011-11-10T17:10:00.001+08:00

This SUNDAY 13/11/11 at 10.30am is a free BBQ to be held for cyclists at the Sales Office of Burns Beach Estate, Grand Ocean Entrance, Burns Beach. PEET Burns Beach Estate are generously funding the BBQ, so, if you have not already RSVPeed me, please do so (0421083688). At 11.00am SHARP SHARP SHARP SHARP there will be a brief presentation to the PCS Teen Squad, followed by a photo shoot around the adjacent foreshore park. Please be dressed in PCS kit and ready to ride at 11.00am. Nghia will also be doing a promo video. You are welcome to bring your family and friends. Even if it is raining, please show up for this event as we can find shelter. This event will not be cancelled due to weather.

I will start off the BBQ before 10.30 but hopefully can hand over the tongs for the official aspects just before 11.00am. If you are able to help with set-up please let me know.

Our regular rides will precede this as per our normal schedule, minus the teen 9.30 ride which is replaced by this event.

UPDATES!

2011-11-02T22:31:00.000+08:00

The earliest start time for rides this Sunday is 6.45. Please note the new time for the TEEN RIDE IS 9.30 until further notice. Set aside Sunday the 13/11/11 for a BBQ and social at Burns Beach Estate Sales Office, starting at 10.30am. There will be a chance for new, prospective, and, old members to mingle and discuss ideas and challenges ahead. At 11.00am there will be a brief presentation from the Teen Sponsors, Burns Beach Estate, followed by a promo video to be made. Please wear the PCS kit, don't be shy. THAT IS FOR SUNDAY 13th November. Any queries, please call me on 0421 083 688.

Meet Robbie and Cameron...

2011-10-31T16:18:00.002+08:00

The flyer for a charity do, featuring interviews with the two riders and FREE BEER is here...

v
v
v

An evening with the legends....

Do you think we could get a PCS / Bike Force table together? I can think of three of us that would be keen so far...any other takers?

Tim

PCS Social Sunday 13/11/11

2011-10-30T20:32:00.000+08:00

Sunday November the 13th is the official launch of the Teen PCS Kit to be held at the Burns Beach Estate (Sales Office) from 10.30am. We will have a brief official handover and photo session, together with a BBQ. We will also be doing a video shoot of club members, so please wear your PCS kit on the day. RSVP to 0421083688 for catering purposes. We encourage and welcome new riders of all ages.

P.S. Some new faces to the club, remarked at how fun the PCS mob are, and look forward to coming back!

PCS Teen Talent Attracts Talent Scouts!

2011-10-30T16:45:00.000+08:00

The PCS Teen squad has attracted the attention of a nationally accredited coach who is very interested in becoming a part of PCS. He currently trains youth to national and international level, and is keen to have a PCS development squad competing in a national road series in the future. (As I have not expressly requested permission to publish his name on our website, that will have to wait). The aim of the PCS Teen Squad (sponsored by Burns Beach Estate) is to introduce youth to cycling skills and participate in the Cyclosportif Series for 2012. He would not only coach for this aim, but if individuals show the aptitude, coach for elite level road racing.

To access this opportunity, we need to complete our membership process with Cycling Australia. This was not accessed previously by the club, as most members would not have utilised Cycling Australia registration. Thankfully, due to recent amendments to Cycling Australia's constitution, there is greater flexibility for club affiliation. In order to affiliate we now require only 15 members willing to register with Cycling Australia. Although I have a member list, I cannot assume all members will want this. Our constitution (thanks to the forethought of one John Pizzey) has some flexibility with regards to membership affiliation. For example, we could have different membership 'streams' to accommodate different cycling objectives i.e. min. 15 Cycling Australia members, then BWA membership for Cyclosportif riders, and even Masters registration for West Coast Masters events. An example of CA fees are included here Cycling Australia fee structure. I include an excerpt of the cheapest CA membership details.

Platinum Membership $25

Platinum membership is designed to recognise the contribution of the coaches, officials and administrators who work in the sport. It provides non-competitive membership for a minimal charge and includes professional indemnity insurance cover plus a host of other benefits. Platinum membership is renewable annually and covers the calendar year (1 January to 31 December) in line with the International Cycling Union's (UCI) requirements.

In order for PCS Teens to potentially compete in the 2012 season, we need to apply for Cycling Australia Affiliation ASAP. If you are interested in being a PCS member for 2012, under the Cycling Australia 'stream', please email me on drchrishoward@hotmail.com for the membership form (these details will be forwarded to Cycling Australia as part of PCS Inc. application process.) The proposer and seconder can be completed by our committee members. No membership fee is required at this stage, just a commitment to pay prior to January 1 2012.

Sunday 30/10/11 PCS rides

2011-10-25T19:41:00.000+08:00

Our rides will go ahead according to our regular schedule this week (see left of page). New riders are welcome to cruise along at their own pace from 6.40 am and I will ride along. Derek will set off 5 minute later, (does that make me the fox?) at @25-26kmph average. Other groups will set off from 7.00 am onwards. A group riders who want a challenge are dared to depart at 7.15 and try and reel in the rest of the field. The ride will finish at Cafe de Carlos (originally the Blue Cube) around 8.20 onwards.

At 11.00 the Teens will set off in the new kit. Hopefully I can convince Nghia to be video guy to start the making of our promo video. New riders are welcome.

Rides this Sunday

2011-10-21T19:20:00.000+08:00

The earliest start time for this Sunday will be Derek's 6.45am start time. Many will be participating in the MS Coastal ride this Sunday, so numbers may be down. The PCS kit has arrived and is available for pick-up.

2011-10-18T07:26:00.000+08:00

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Drum Roll Please.....

2011-10-18T06:53:00.001+08:00

Ocean Ride for MS

2011-10-17T20:34:00.002+08:00

Date: Sunday, 23^rd October

30 and 50km - Course Map

Start time: 7am
Start point: Pickled Fig Café, South Beach
Finish point: Hillarys Beach Park (Whitfords Nodes)

Early bird prices

(closes 4pm, Friday 23^rd September, 2011)

Adult - $50.00
Concession (aged 16-17 years) - $30.00

Standard registration

(after 4pm Friday 23^rd September, 2011)

Adult - $60.00

Concession (aged 16-17 years) - $40.00
Sponsor ME on the MS Ride this Sunday!

Bike Guide on Vimeo (concept)

2011-10-14T22:23:00.002+08:00

BIKE GUIDE from Kukil Han on Vimeo.

Sunday Rides 16/10/11

2011-10-12T22:08:00.003+08:00

The earliest start time for this Sunday's ride will be 6.45 (Derek's group) as Captain Chris will be off celebrating his 10th wedding anniversary with his lovely wife (who will hopefully celebrating also). Do you think a new bike would be a romantic gift?

There is also no separate 11.00 Teen ride this week due to the school holidays. The Teen kit has an ETA of 10 days! Don't forget to book in November 13th for a social event, and be recorded for prosperity in a new PCS promo video.

Cycle Adventures

2011-10-11T20:53:00.002+08:00

Here's a cycling journey to remember http://www.keeponpushing.me/. And one to forget African Cycling. Thanks for the links Greg.

Same old Discussion about Cycling training..

2011-10-09T16:53:00.000+08:00

As we sat around the table today at the cafe talking about the hill climb chart and...

Using a heavier bike for training vs being on the heavier gear going up the hill...

So I have hit the internet to do some reading...

http://www.cptips.com/energy.htm

http://www.cptips.com/trnoptn.htm

http://www.cptips.com/climb.htm

Overall it didn't really explain what we were discussing about..

But think of this...

"Using higher repetition sets in resistance training is traditionally associated with improving muscular endurance, while higher weight and lower repetitions are traditionally used for increasing muscle size and strength, generally known as "hypertrophy." More advanced resistance training, such as that for competitive weightlifting, may include very heavy weight with very low repetitions; this is generally used for developing power.

Read more: http://www.livestrong.com/article/50624-reps-vs.-weight/#ixzz1aFlVhJEF"

Ok we mixing a few things up.. we were comparing weight as resistance at the cafe which is not right lets bring it back a bit...

Cadance / RPM (Spinng the crank faster or slower) http://53x12.com/do/show?page=article&id=15

"A high pedaling cadence also improves the pumping function of skeletal muscles, the most important factor in defining systemic venous return of the blood to the heart.
This peripheral pump plays a critical role in circulatory functional
capacity, and can be viewed as a second heart. "
Pretty much will help you lower your Heart Rate. So if the person next to yo heart rate is high, compared to yours he is on the wrong gears (too high of a gear) vice versa.

If you want to build endurance go for higher RPM (higher reps, lower HR) but if you want to go for short burst go for lower RPM (lower reps, higher HR)

Weights (Gravity) does not play a factor on the flats so you putting on extra weights riding on flat roads aint going to help. So only Gravity is a factor in hills.

So I posted this question on the BNA forums Hill Climb (Cadence vs Weight)

So far the best answer i got is
"

hanzao wrote:Which way is better and is there a difference.. (training)

Better for what? fitness development?

What matters for fitness development is the effort level (power). All that changing the resistance forces (mass, rolling resistance, aerodynamics) does is alter the speed.
"

So if you are going slower up the hill using same power (power out put, eg your using 300watts to on big gear or 300watts on the heavier bike), you are going to be there a bit longer so your legs are going to have a longer work out.

So most of us dont have a heavier bike so just put it on the bigger crank.. aim 50rpm if you think you can still make it back alive.

*****************Update************

Using weight vests or heavier bikes in training efforts

Hello,
I have heard for years the mantra of "train heavy race light". To most people that meant just swapping out training wheels with aero wheels for a race. Thinking about the off season and taking the idea to an extreme, are there any benefits to adding weight to yourself or your bike? If I were to wear a weight vest for example in the winter and then shed it for races, would that show any difference in performance? Or would that just make you ride slower? Has there been research done on this topic and could a cyclist possibly do it instead of weight training in the gym? Since most of the off-season training is focused on base miles at first and not speed, would that add to performance once the "weight is lifted" so to speak?
Thanks for your input,
Brian
Scott Saifer says:
Hi Brian,
In the mid-90s there was a goofy product called "Porkka's Pig Belly". It was a chunk of iron weighing several pounds that you could strap to your down tube near the bottom bracket to add weight. The idea, as you've suggested is that it would give you a harder workout and when you took it off you'd be faster. As you've noticed, it was so successful that now it's almost impossible to prepare for racing without one, not!
No, adding weight to your bike or body will not in general get you a better workout if you train solo. Your training effect depends on the speed with which you move, the movement pattern and how hard you push on the pedals. Add weight and go slower or remove weight and go faster so long as cadence and pedal force are the same, the training benefit is the same. Others have advocated riding fat tires for added resistance. That also doesn't help if you ride solo.
Adding weight or resistance to the bike also changes how it handles, when you need to shift, what happens when you stand up... things that you should be practicing often so your skills will be sharp come race season.
There are two situations where changing the bike to add resistance could be useful in a physiological way, but not because a harder workout is better. 1) You are going for a ride with a group that is too slow to provide the level of challenge you need, even if you pull the whole time. You could ride away from the group to get your appropriate workout, or you could do something to make your bike slower. Personally in that situation I tend to push other riders uphill rather than bring a slower bike. 2) You live somewhere that wind-chill or frostbite is a major issue. Then a heavier or fatter-tired bike lets you ride slower at the same workload, so you can stay warmer.
There are other reasons to trade out your wheels, but not because the heavy ones give you a better workout. Trading your wheels lets you save the good ones for racing, assures that you won't have road-debris working it's way through to your tubes before you start racing, and gives you the psychological boost of knowing that you have the good wheels on for the race.
James Hibbard adds:
Hi Brian,
You indeed would notice a difference if were you to wear a weight vest or train with weights on your bike and then remove them when you race. Fundamentally though, I think that the benefits that you would gain would be predominantly psychological— but this is not at all to dismiss the psychological as somehow less than a “real benefit”. First, to the mechanical and physical aspects though.
On this front your question really breaks into several components. First, is training with weights a substitute for gym training? And second, will wearing a weight vest increase one’s ability to develop power on the bike akin to doing over-geared efforts of some other form of “on-bike strength training”.
First to the weight training aspect. Simply put, training with a weight vest or other weights on your body or bike it is not at all like weight training in the gym. This is because your range of motion when a pedaling a bicycle is obviously limited by the arc of the rotation of the cranks, whereas in the gym, one can undertake movements that exceed the range of motion in pedaling and yet ideally will address imbalances and add more strength than one could get from riding alone.
In terms of how it would work to develop on-bike strength, that would depend upon how one structured their riding and efforts, but generally, I don’t think that there is a lot of benefit to be gained here either.
Let’s say hypothetically that you are doing four minute effort at a given heart rate, cadence and power level. The only way that the addition of weight would affect this scenario would be to force the rider to use a lower gear and hence ride at a slower speed— remember cadence is fixed. If one were to counter by saying that with the weights one is forced to develop more power by riding at a higher power level that too is something that could be offset by simply by shifting to a larger gear in order to maintain the prescribed cadence.
Where you would notice a difference would be a huge uptick in how fast you are going (even at the same fitness level) once the weights have been removed and there is some real benefit to this boost right ahead of the racing season.

Ref: http://www.cyclingnews.com/features/cyclingnews-fitness-q-and-a-october-5-2011#Section5

Teen PCS school holidays

2011-10-07T20:08:00.001+08:00

The Teen ride is on hold until school resumes (week beginning `17/10/11). I will be riding at 6.40 averaging less than 24kmph for new riders and Teens are welcome to join if they want.

On Sunday the 13/11/11 we plan a social event to be held at Burns Beach Estate. All members are invited to attend. There will be an official sponsorship handover, a video/photo promo shoot followed by a BBQ. RSVP is essential for catering purposes. Start time is to be confirmed but it will likely be around 10.30-11.00 am.

1kg body weight = 1kg cycle weight(?)

2011-10-03T08:05:00.002+08:00

I spotted a post on the BNA forums and thought to share it here..

http://www.bicycles.net.au/forums/viewtopic.php?f=9&t=44984

but the most interesting fact is a member from RST sports posted a chart.

Anyone up for Hard-court Bike Polo?

2011-09-29T21:36:00.000+08:00

Bike Polo!

Training Target for Teens

2011-09-28T21:50:00.001+08:00

The Ocean Ride for MS is on Sunday October 23 commencing at 7.00am at South Beach, Fremantle. (If we can sort out the logistics of getting riders to the start line) it would a be a great focus for training for the next few weeks. I'll probably park at Hillarys and ride down. I'll see you at this Sunday's Teen training ride (11.00am) to discuss further.

Perth Cycling Events OCT-DEC 2011 draft

2011-09-26T20:48:00.001+08:00

Sunday 23 October MS Ocean Ride (Fremantle-Hillarys)
Possible PCS outing. Teen Squad encouraged to enter.

20-23 October Cape to Cape MTB

28-29 October Bunbury Rove

Sunday November 20th. Great Perth Bike Ride Team Registrations close 11/11/11.
Possible PCS team event?

PCS review

2011-09-26T10:16:00.000+08:00

A discussion with riders at the end of Sunday's ride was useful in determining the role of PCS rides in the local community. It was observed that many people who have ridden with PCS, as they have improved, have set greater challenges for themselves, that are largely not catered for by the PCS traditional route. Some have gone onto more competitive events (such as Masters), some have diversified (such as mountain-biking), and some are just plain crazy such as riding the 'Rove' from Bunbury to Perth). What is emerging from this is a greater understanding of the niche that PCS rides can form.

Based on feedback, I propose:

1) First and foremost, PCS rides are SOCIAL RIDES, where you can get some kilometers under that ever-decreasing girth of yours, without the expectation of going flat-out on a Sunday morning. (we will retain an 'A' group for the riders who decide to hurt themselves, all other groups are not so flat out.)

2) PCS has been good at WELCOMING AND PROVIDING A SENSE OF BELONGING TO NEW RIDERS. It is always hard to convince people to have a go at group road riding, whether its lack of confidence, feeling not good enough, or simply scared of the 'lycra-set'. As I've said before, I think PCS works because a group of mis-fits feel they belong! We come from all walks of life, from many parts of the world, but we have a common bond in cycling. Do you remember and appreciate the first time another rider took the time to 'hang-back' with you and didn't drop you alone? I believe our regular riders should demonstrate this ethos on Sundays.

RULE OF THUMB: If you don't recognize a face, introduce yourself and find out if they've ridden with PCS before. I am happy to do it, but can't support riders in each group. A new rider, who is dropped off the back, is highly unlikely to; enjoy the experience, feel included, or want to return. Based on these issues, the following has been decided for the immediate future.

6.40 Start F Group: FRIENDLY, slow pace less than 24 kmph. Captain Chris will ride and support new riders with his articulated beast. Chris will ride to TWO ROCKS, but riders can return on the same route at any time (eg Pippindinny round-a-bout or Yanchep). Chris will stop to assist in his limited capacity for puncture repairs etc.

6.45 Start D Group: DEREK's Group, averaging 25-26kmph, to Two Rocks and return.

7.00 C group, General meet time for main group. If there are sufficient riders

7.05 B Group

7.15 A Group

A regular rider is asked to hang back with any new riders who drop off in C group. PLEASE remember point 2 above. In all groups, riders can choose to turn at Yanchep and return. For safety in large groups, communicate your intention with other riders and choose the right line as you descend into Yanchep before the round-a-bout. (left line for Two Rocks and left turn at round a bout. Right line for right turn at round a bout) . This group action can be very confusing for other road users so please use bold hand signals with plenty of warning for them. A brief refreshment stop is welcome at Two Rocks Cafe, before returning on the same route.

The meeting point After the ride is Taylor's on Kingsbridge in Butler (left turn at Jindalee Traffic lights). This Cafe is changing hands so the name may change. 11.00 Supported TEEN ride. (this time will be reviewed as temperatures increase).

Rides Sunday 25/9/11

2011-09-21T20:45:00.001+08:00

Our regular Sunday ride commences at 7.00 am from Jindalee Medical Centre. Depending on numbers, we may split into different speed groups (eg A,B,C) as a practice run for the future OCT-DEC quarter of PCS challenge rides. The D group (for Derek the Fox and his posse of cruisers) slyly heads out 6.45. Ride distances between Yanchep and Two Rocks. Return to Jindalee for coffee. The Teens ride starts at 11.00am. I personally won't be able to make this due to family commitments. If there is agreement amongst all families, I am happy to support the teen riders tackling the adult ride with a 6.45am start time. If I get no feedback, the default start time will remain 11.00am. Clear as mud?

Rear Cam for Bike

2011-09-19T11:37:00.000+08:00

This is really for Tim

He said it would of been cool to have a camera at the back of the bike and a screen at the front to see whois behind you.

http://www.bikerumor.com/2011/05/06/cerevellum-hindsight-video-cycling-computer-gets-funding-sees-red-lights-in-rearview

Burns Beach Event POSTPONED

2011-09-15T19:43:00.002+08:00

The Burns Beach event is postponed until further notice. We will book again once we the new kit has arrived (late October). Please let friends know in case they don't view the blog. The regular 7.00 am ride from Jindalee will be on (minus one 'Chair') with options for Two Rocks or Jindalee. The 11.00 ride is teen-choice this weekend (a reward for the great effort on the Cyclosportif at Byford). Please post your preference for ride or social (e.g. movie, bowls etc) commencing around 11.00am.In October, the PCS shield and marathon miles shield will be dusted off. I would greatly appreciate any ideas as to the format for the next quarter. My thoughts are $10 each in for the 3 months, with all proceeds to charity. We may cap the marathon miles to a maximum per week so we don't break middle-aged bodies! We can add time trial challenges and weight loss challenges if there is interest expressed. (ie I am happy to sit by the side of the road as time keeper, if there is a good number of riders on the day).

Show your appreciation!

2011-09-13T19:42:00.003+08:00

This Sunday (18/9/11, 11.00am) we will have a meet and greet with the generous sponsors of the Teen PCS squad, Burns Beach Estate. Burns Beach Estate has provided new team cycling kit free to our Teens. We will have an official sponsorship handover with photos. It will be followed by an informal social. If you are riding, please wear generic cycle clothing (i.e. no logos) so as to appropriately focus on Burns Beach Sponsorship on the day. I know it appears to be a tradition to not RSVP or reply to posts, but numbers are needed. PLEASE RSVP to me. The Burns Beach Estate Sales Office is located off Grand Ocean Entrance, Burns Beach.

Sales Office location

a sample of pics now available

2011-09-13T08:09:00.001+08:00

BYFORD TEEN PCS-BURNS BEACH ESTATE PICS

2011-09-13T08:04:00.001+08:00

2011-09-12T20:26:00.002+08:00

THE SOUND OF THE SUBURB

presents

SUNDAY BEST [Image]

The Cornerstone in Butler on Sunday 25th Sept 5 - 10pm

Well a couple of you made it last night, and really enjoyed it given the feedback. for the others that didn't make it get down to the next one, Chris you could even arrange a social while supporting a fellow member. here are the details again, cheers Daz

considering the amount of Brits who have ridden with PCS over the last couple of years, i thought some of you would keen on a night of good old british alternative music from the 60s up to today, next Sunday we will be spinning the vinyl (yes vinyl) from 5-10, bands like the smiths, the cure, joydivision, the small faces, the clash, blur, suede, buzzcocks to name but a few. So if you wanna grab a beer and be taken back to a time when fashion and music was something to belong to, then get yourself down to the Cornerstone.

click the link for a taster:http://http//youtu.be/kGnjrTkv1gs

find us on facebook : http://www.facebook.com/pages/The-Sound-Of-The-Suburbs/115161125249784

2011-09-12T19:59:00.001+08:00

Chris, thanks for putting the teen team together and mentoring the kids. Jack is super keen now following Cyclo Sportif - so bring on the next event!!

BYFORD Cyclosportif'

2011-09-11T15:49:00.001+08:00

'Pistol Jack' Pangbourn, Jo 'Pepe le PeePee' Robertson, Sophie 'GC' Woods, & 'General' Courtney de Villiers taking the honours at Byford Cyclosportif.

Teen PCS (sponsored proudly by PEET Burns Beach Estate), were met with perfect cycling conditions for today's cyclosportif held at Byford. Team tactics were used to ensure good drafting techniques that enabled the teens to haul in, and overtake, a couple of teams on the day. The team riding was the best I've seen from the young crew, and better than many teams I've ridden for previously. One of the reasons for the success was good communication to ensure an even pace for all. In the last 2 KMs they left nothing in the tank for a strong group finish. The BWA organisers recognised the efforts of the youngest team in the BWA cyclosportif events, with special jerseys. Jo was also dobbed in for an award, for proudly pronouncing her efforts at the portaloo immediately after the race. Instead of a 'PB' she earned a 'BPee'. Some team photos were taken, please post here or email to me. Next week we will have a photo shoot with our sponsors at Burns Beach Estate, followed by a social event. href="http://connect.garmin.com/activity/113406843#.Tmxn2AB7wf4.blogger">Untitled by pelotonchris at Garmin Connect - Details

BWA Cyclosportif York Part 2

2011-09-11T06:10:00.000+08:00

CYCLOSPORTIF BYFORD

2011-09-08T21:46:00.002+08:00

Start time for Teen PCS Burns Beach Estate team is 9.42am Please meet at the registration tent at 9.00 if we have not all met before then. Please see ride details here. BYFORD CYCLOSPORTIF RIDER INFO ride briefing. If anyone can me (and my bike) a lift from Quinns I'd appreciate it.If you are not riding Byford this weekend. The usual start time is 7.00am at the Jindalee Medical centre. Derek has formed a small posse that will head out at 6.45 for a slightly slower pace. Riders may regroup back at the Mackenzies cafe in Butler.

A Tale of Regret

2011-09-04T21:09:00.000+08:00

It's November 2011 and you're kicking yourself. As you ride in your threadbare kit, you watch with lime-green envy as you are overtaken in a flash. The new Teen-PCS kit, could have made you look slimmer, faster, brighter and 20 years younger. It's moving so fast it's already predicted 2012 lycra style. You cast your mind back to September 5th 2011 (insert wavy transition scene), when you convinced yourself you didn't need a new kit. You thought to yourself 'I can always get some later if I need it, surely they'll do a re-order sometime'. 'Why would I buy pro-quality kit at a bargain price? I'll wait until it's too late'.Then you wake from your nightmare, covered in sweat. It isn't November, you haven't missed out but will soon..

2011-09-04T09:37:00.006+08:00

THE SOUND OF THE SUBURB

presents

SUNDAY BEST

The Cornerstone in Butler on Sunday 11th Sept 5 - 10pm

considering the amount of Brits who have ridden with PCS over the last couple of years, i thought some of you would keen on a night of good old british alternative music from the 60s up to today,

next Sunday we will be spinning the vinyl (yes vinyl) from 5-10, bands like the smiths, the cure, joydivision, the small faces, the clash, blur, suede, buzzcocks to name but a few. So if you wanna grab a beer and be taken back to a time when fashion and music was something to belong to, then get yourself down to the Cornerstone.

click the link for a taster :http://http//youtu.be/kGnjrTkv1gs

find us on facebook : http://www.facebook.com/pages/The-Sound-Of-The-Suburbs/115161125249784

Rides this Sunday

2011-09-03T10:44:00.002+08:00

BOTH rides this Sunday 4/9/11 will start from JINDALEE. 7.00 departure time for adults. (6.30 from Currambine for those further South, to join this group). Unless I hear from people interested in the kit sizing (my phone 0421083688), I will not bring the kit samples along until 10.40 for the teen ride. Bring your clean undies! The presentation and photo shoot for the Teens by Peet Burns Beach Estate will now be on Sunday 18/9/11. Further information to follow.There is also a Rove training run on this Sunday, from Mandurah (departing 8.20) to Currambine (100km). IF you interested and have not received an email, let us know.

The Eleventh Hour!

2011-09-02T11:31:00.000+08:00

We plan to have the new Teen PCS kit (sponsored by PEET Burns Beach) delivered by late October-early November. I have just received samples for sizings. We have sizings from small children (ie fits my 6 year old) through to XXXL. (To give an indication of comparison, I fit the same compared to our Parentini kit in bibnicks, but chosen to go up one size in jersey). Orders must be complete by next week, Thursday 8/9/11, to ensure we meet production deadline. Eligible Teens get FREE kit (ie jersey & bibnicks, vest optional cost extra), and I will guess sizes if you don't tell me.(at your peril). Keen Teens who commit to ride with us will also get kit on an honor system. The final design will be confirmed shortly (99% there!). Prices for adult PCS members with be slightly above cost to cover any incidentals. Full deposits will be made directly to the PCS bank account for full accountability. I'll find the BSB details shortly! Aero Jersey (upgraded flatloc stitch, full length invisible zip ~~with a zipped pocket with reflective piping)~~ ref: http://www.tineli.com.au/custom-design-clothing/product-details.php?pid=1163 then click 'options'. $~~110~~ $100. Unisex Bibnicks (male or female chamois option) Flatloc, Pro leg band with gel gripper, $90 ref: http://www.tineli.com.au/custom-design-clothing/product-details.php?pid=142 then click 'options'. Windtex Vest (130g/m2) ~~mesh back~~ graphic front and back (upgraded to flatloc) $90 ( please note min. 10 required order) ref: http://www.tineli.com.au/custom-design-clothing/product-details.php?pid=119 then click 'options'. . If you are interested please confirm sizing ASAP. I will bring kit this Sunday to the teen ride before 11.00. bring underwear! and find a place to try them on as there are no refunds once chosen. Call me if you want sizings at other times. 0421083688

Get your new kit!

2011-08-30T20:30:00.000+08:00

We plan to have the new Teen PCS kit (sponsored by PEET Burns Beach) delivered by late October-early November. I have just received samples for sizings. We have sizings from small children (ie fits my 6 year old) through to XXXL. (To give an indication of comparison, I fit the same compared to our Parentini kit in bibnicks, but chosen to go up one size in jersey). Orders must be complete by next week, Thursday 8/9/11, to ensure we meet production deadline. Eligible Teens get FREE kit (ie jersey & bibnicks, vest optional cost extra), and I will guess sizes if you don't tell me.(at your peril). Keen Teens who commit to ride with us will also get kit on an honor system. The final design will be confirmed shortly, but very similar to the concept below (eg lime green with logos). Prices for adult PCS members with be slightly above cost to cover any incidentals. Full deposits will be made directly to the PCS bank account for full accountability. I'll find the BSB details shortly!Aero Jersey (upgraded flatloc stitch, full length invisible zip with a zipped pocket with reflective piping) ref: http://www.tineli.com.au/custom-design-clothing/product-details.php?pid=1163 then click 'options'. $110Unisex Bibnicks (male or female chamois option) Flatloc, Pro leg band with gel gripper, $90 ref: http://www.tineli.com.au/custom-design-clothing/product-details.php?pid=142 then click 'options'. Windtex Vest (130g/m2) mesh back (upgraded to flatloc) $90 ( please note min. 10 required order) ref: http://www.tineli.com.au/custom-design-clothing/product-details.php?pid=119 then click 'options'.NB Flatloc stitching is a sleek sporty look. If you are interested please confirm sizing ASAP. I will bring kit this Sunday to the teen ride before 11.00. bring underwear! and find a place to try them on as there are no refunds once chosen.

The Greener EDGE!

2011-08-29T14:52:00.001+08:00

FIrst concept for Teen PCS Jersey. I will try to condense feedback from members to feedback to designer ASAP (this Wednesday!). The main colour is meant to be LIME green as chosen by the teens. Logo placement will largely be determined by the sponsor.

BIG NEWS!

2011-08-23T20:03:00.002+08:00

I’m pleased to announce that Peet Limited’s Burns Beach Estate is now the proud sponsor of the Teen PCS squad for 2011-2012. I'd like to organise a photo shoot at Burns Beach on Sunday 4/9/11. The plan is to make Burns Beach our start/finish point for that date (repeat that is the 4/9/11, not this weekend). It will be father's day, so please let me know if you can make it.

Sunday Rides

2011-08-19T16:45:00.004+08:00

This Sunday we will have our regular 7.00am start time for Yanchep and Two Rocks. (meeting at Jindalee Medical Centre). At 11.00 am the Teen Squad will head out to Yanchep (and a bit), returning to Jindalee. I am hoping to have samples for the new kit sizing to try.

Bikeforce & PCS Cyclocpsortif York Ride (Part 1)

2011-08-18T07:27:00.004+08:00

Sunday Rides

2011-08-12T23:04:00.000+08:00

7.00am sharp, departing from Jindalee Medical Centre, to Yanchep or Two Rocks & Beyond (over the hill and far away?).

11.00am Teen ride, riding a bit beyond Yanchep. This is preparation for the 34km course of the Byford Cyclosportif (described as a flat course). Byford registration click here

Video? What video?

2011-08-06T23:21:00.005+08:00

So the IT guy got a new toy, HD GoPro cam and have been recording a few rides so

is there going to be a new PCS video?
is it going to be better than the one on the blog?
really how can you improve on the one above?
what could be better than stickying half your body out side a moving car, recording people in lyrca speeding down the road?

Well stay tune...

11:10pm 8/8/11 - http://www.youtube.com/watch?v=dIermWldC_w

Sunday Rides 7/8/11

2011-08-04T21:36:00.000+08:00

This Sunday we will have our regular 7.00am start time for Yanchep and Two Rocks. (meeting at Jindalee Medical Centre). At 11.00 am the Teen Squad will head out to Yanchep (and a bit), returning to Jindalee ( I vote Nandos Jindalee, as that Whopper is still repeating).

Make a difference for cycling infrastructure.

2011-08-04T10:16:00.002+08:00

Tuesday 9th of August is Census night. If we all ride to work on Tuesday the 9th so that you can answer the "How-did-you-travell-to-work?" question with a hearty "Bicycle". Show our Government we want more infrastructure!

2011-08-01T19:34:00.001+08:00

The York Report

2011-07-31T17:33:00.002+08:00

Respect PCS Teen Pack! In the worst conditions I've experienced in a cyclosportif event, the Teen Pack rode out into driving rain with enthusiasm. I was waiting for one to say 'enough' as I would have been happy to turn for home. Instead they plowed on as my shoes filled with water (I can highly recommend Bont shoes, but they did turn into pools for my feet, long enough to start feeling warm). Not a peep of complaint as we changed a punctured tyre and shivered in the rain waiting. When the rain finally eased, savage cross-winds threatened to blow the girls off their bikes. The team crossed the finish line together and triumphant, and had energy left to trash-talk their elders who surrendered to the conditions. If anyone got photos please post them here.

York Cyclosportif

2011-07-29T17:45:00.002+08:00

The Teen Pack start time for the York Cyclosportif is shortly after 10.00am. We will meet at the registration tent at 9.30am. Keep mobile phones on hand. I will have space for bikes if anyone needs a lift.

Blog Access Restrictions

2011-07-19T22:03:00.002+08:00

Sorry guys, I dont know who, but the blog reader settings keeps changing to "only readers" which then locks out the public on reading this blog. So I have restricted to everyone to author and only got a few on Admin rights.

PCS Teen Pack

2011-07-17T19:56:00.000+08:00

The PCS Teen Pack is registered for the York Cyclosportif. The course is 25 km, with at least 2 adults as support riders. It will be a social fun ride, with a food and drink break halfway through. I will be a packhorse for the team, and tail-gunner providing an overprotective attitude and bony elbows if other teams lose perspective that it is not a race. click here for course overview. Also register via this link.

Next week (following the regular PCS 'seniors' ride at 7.00am) will be a training ride departing a 11.00 am from the Jindalee Medical Centre intersection. We will ride to Yanchep and back (26km return) with a stop at either Hungry Jacks or Nandos.

Teens will earn their PCS 'stripes' (ie PCS Jersey and Bibnicks) after 5 rides. We will order through Parentini. Teens please try the Parentini kits on at Bikeforce to ensure correct sizing as we cannot return kits. I will take orders shortly. Depending on how many teens we fit out, involved parents and members may get a small subsidy on the Lime-Green-machine kit. It will feature the primary sponsor and PCS logo. (I'll post designs as soon as I get them).

This Sunday's ride

2011-07-16T11:31:00.003+08:00

Some useful cycling tips

2011-07-15T13:40:00.003+08:00

Cycle training basics

3rd Qrt Calendar

2011-07-14T21:44:00.004+08:00

Hi everyone

I have put a updated event calendar up (top left), as you notice there are TimeTrials the week leading up to CycloSportif events (it is optional). A few members are now doing their group training that Sunday, the distance is depending of the event stage. Please post a comment if you have any suggestions for the calendar.

If you are reading this now........................

2011-07-14T11:59:00.000+08:00

If you are reading this now then you are not having trouble accessing this blog. There appears to be some technical problems with the software that blogger is using now. New people don't seem to able to even see the page, let alone log in and leave comments. If any of our regular 'post-ers' who have editing rights, and some computer literacy, can you see what is going on? I also note that networked blog posts to facebook are no longer working.

Alternatively, we need to find an idiot-proof website (free) that has the same accessibility that this blog once had before blogger made it 'better'.

Tour De France on the Big Screen

2011-07-13T21:56:00.003+08:00

http://www.showmeperth.com.au/event/tour-de-france-big-screen

Film Free Race Sporting Date: 13 Jul 11 - 17 Jul 11

Start: 8:30PM End: 2:00AM

Event detailsDue to popular demand, the Tour De France LIVE via SBS will be screening at the following times on the Northbridge Piazza Superscreen.

Stage 11 - 9:30pm - Wednesday

Stage 12 - 8:30pm - Thursday

Stage 13 - 8:30pm - Friday

Stage 14 - 8:30pm - Saturday

Stage 15 - 8:30pm - Sunday

All stages will run until 2am.
Venue Northbridge Piazza & Super Screen
Corner James and Lake Streets Northbridge
EnquiriesContact: City of Perth Events Line

Email: events@cityofperth.wa.gov.au

Phone: 08 9461 3368

Average Price: FREE

Everything New is GREEN!

2011-07-04T13:22:00.001+08:00

The Teen social ride was restricted to a coastal ride to Mindarie Marina due to wet conditions. Overprotective parents and PCS Chair, followed with support vehicles (or maybe so they didn't get wet also?). Once at the marina, the squad was given free license to design their own kit. True to rebellious youth form, they immediately ditched the traditional PCS Inc. kit colours of Black, Red and White, in favour of LIME GREEN! Even the PCS red square logo was not sacred, with a preference for GREEN.

Well they're not getting it all their own way, they'll still have to complete 5 sunday rides to be eligible for the fancy lime green kit! Vengeance is mine! Due to training commitments for York Cycloportif, the teen training will start a bit later at 11.00am. I'm available for support until 12.00 so if anyone can provide a support vehicle after this time, it would be appreciated.

SUNDAY 10 JULY PROPOSED RIDES

7.00am Yanchep, Two Rocks or @80km ride (prep for York cyclosportif)

11.00 am Teen social ride to Yanchep Lagoon.

Hawaiian Ride for Youth 2012

2011-07-01T20:01:00.002+08:00

The ride expression of interest for the 2012 "Youth Focus" is due to be submitted on Monday for the selection process. I participated in both the 2009 and 2010 rides and must admit that these are amongst the best weeks I've ever had, along with the cycling from Albany to Perth via Margaret River (670km) in five days the fun I had along the way is hard to rival. This is a serious ride that is fully supported with both lead and rear vehicles and everyone rides in the one peloton. In 2012, it's the rides 10 anniversary and they are selecting double the riders with two different routes to Perth where you are met by a civic reception. To date the ride has raised over $4.5m in the 9 years. If you are keen to register, drop a comment with your e-mail address and I'll shoot through the expression of interest which details the ride. You might recognise the face they have used!! which is the 2nd year they've used this on all their promotions!! The ride provides proper training, with 3 sessions a week from Shenton Park, Tuesday/Thursday and Saturday morning. The Saturday morning ride is usually the long one ranging from 80-150km up in the hills, start time is 5.30am so for the longer rides you are still back in good time. Upon acceptance there is a rider fee which is tax deductible, this fee provides for you cost of hotels/food/transport and kit and is great value. You are required to meet an amount of fund-raising, however although the figure may seem daunting, it's not actually that hard. Youth Focus and the ride provides assistance and help. I'm keen to join, the training is great and the event even better.

Sunday rides- 3/7/11

2011-07-01T16:06:00.002+08:00

7.00AM: Our regular ride will be leaving from the Jindalee/Marmion intersection. Please be ready to ride at 7.00 am sharp. There will be a social ride to Yanchep return, or a longer ride to Two Rocks return.

10.00AM Teen social ride departing from same start point to Yanchep Lagoon Cafe. Option to ride the return leg or use the support vehicle. We will decide at 10.00am if the the weather is suitable. If the weather is too inclement, we will re-group at the Waterside Cafe, Mindarie Marina. Bring your bike down as we will look at bike setup (in the outside undercover area adjacent), and get the Teens' ideas for the new kit, (which will go into production as soon as we agree on a design).

York Cyclosportif 31/7/11

2011-06-28T18:47:00.002+08:00

Registrations for York are now open, I've registered 3 teams, PCS/ONYX road rats (108km), PCS/ONYX (54km), and hopefully a PCS Teen Pack (25km). I've registered early to ensure early start times (I like my lunch). Click here to register

These signs will be on the support vehicle for this Sunday's Teen social ride.

CycloSportif Swan Valley - PCS/Onyx Road Rats Report

2011-06-26T23:10:00.001+08:00

Normally I would get butterflies in my stomach and plan my lead up to CycloSportif events but this year (2nd year) I have been treating them like any other bike rides, which in a way is good or bad depending on your view.

I remember last year leading up to this event I was sick and out of form, tried to get into shape within 1 week, it didn't work I just couldn't handle the pace. These past few weeks or months I have been really pushing to improve my average speed and keep up with the boys. So I was fit and in shape.

OK so in the past the lead up to an event I would be eating alot of pasta 1 day before the ride, that week get the bike service and plan where to meet up and get into routine in sleeping early, wake up early. But ending up with butterflies and not getting alot of sleep at all. Newbie excitment. Oh and also doing easy rides for the week.

This time round it was
Pass on pasta, i will just eat normal
Bike service, meh a good wipe down and grease in the morning of the ride would do. Rear tyre was abit balding so replaced that this morning.
Bowl of porridge in the morning.
Sleeping early and waking up early was a normal routine so that was normal.

I am now treating the CycloSportif as our normal Sunday/Saturday rides. There is nothing wrong with CycloSportif but why are you giving this event 110% when you should be doing it everyday. That is what I have realised these last few months.

If you push your self to your max to the point of unable to talk while cycling you are at above cardio (target), if you puke well good stuff its very rare to reach that stage (unless you just eaten).

So back to the report

Rocked up at Speed Dome at 8 and it was packed with cars already. Popped on the gear and off on the bike to search for the boys. Met up with Dave from Bikeforce and he got a loan demo bike from Trek, a very nice one (we had a accident on Saturday and he broke the top tube of his bike) anyways met up with the team and...

Capt. Chris was in this jersey but pulling out, he was feeling sick, so we only have 3 riders in our team, this was going to be a big challenge for us. So I was thinking ok so how we going to do this, team up with our other smaller teams or just wing this. 80km 3 guys hard work..

As we got to the starting line we were 30secs behind the Bikeforce crew and I asked nicely, yah nicely to Tim if we couldn't smash it out of the blocks like we normally do or I was going to just die after 1 lap.

Bikeforce crew had 9 riders, they have been training last Sunday and yesterday (Saturday) rode in C group to get their rotation team work going. Listening to their speed target and stragies.. i was in awe.

Our team (3 people) stragey was. Lets rotate, not stay in front so long, and what should we do on that long hill.. just not go hard at it and try to rotate when we can.

Bikeforce crew took off, and we were more worried about where Chris was because Tim & Greg had still had their jumpers on and had to put it somewhere. I was on the phone tring to ring Chris.

"7, 6, ring ring, 3, 2, hung up" GO. True to his words we started of with a new pace and slowly increased our pace and quickly caught to Bikeforce.
So Tim what we do now? Should we sit with them for 1 lap?
Tim "hmm"
We kept our distance and tried not to get involved in their rotation..
Tim "hmm"
1 bend,
Tim still thinking
Candy gets to the end of the line and looks back
Candy "omg you caught us already"
I was thinking umm yah we were going 38+km before the 1st bend to catch up.
2nd bend and TIM took off
I was thinking omg really on the SLOPE!! Greg was at the front and we smashed it up that slope.
We rode at a 3 man team for a while until we could find another pack to draft abit. It we had to wait until the 2nd lap because we were like 4th team to start so there was like 1 or 2 teams infront of us.

As we over took and conserve our energy we found a good team to bunch up with, we tried to break away from them a few times but they would just catch us again.

Tim & I (along these lines)
Nghia "I reckon we should stay with this team"
Tim "they seem to be at a good pace"
Nghia "each time we break away they catch us, think its that guy with the T bars pulling them back to us"
Tim "hmm"
Nghia "we should just stay with them till the end and on the last stretch I will lead out for you and you smash it to the line"
Tim "yeah this 2nd last bend"
Nghia "nah after last bend, to dangerous last S bend"

As finished our 3rd lap and agreeing to staying this team, one of their riders got a puncher.. oh great there goes that idea.

Tim "wow your doing pretty good Nghia doing 35kph avg"
Nghia (Big head) "why thanks"

It was either our 2 or 3 lap, Capt. Chris rocks up next to us in his car,
Chris "DO YOU NEED A DRINK??"
Nghia "err nah but you can have mine" threw him my 2/3 empty bottle
I pulled right next to Chris and got a new drink, it felt like in the cycling races where the guy pulls next to a car and gets a drink.

Chris pulls up front
Tim tries to draft, wasn't really working but was a funny site.
Nghia "GREG! do you need a sports drink?" (I remember he only had water)
Greg "I haven't drank mine yet"
Nghia "I got one here!"
So as we tried to exchange bottles on this slope, I got stuck with Greg full heavy bottle and I didn't want to get stuck with it so I threw it back into Chris's car (i heard it bounced off the dash and he wasn't expecting a flying water bottle through his window onto his dash)

As we rode onto in search of a new team to conserve our energy we found a group but I dont think they liked us. I thought we would just hang at the back and let them rotate but Tim some how ended up the front and Greg pushing up.. I was err oh man pumped those legs buddy. As we got over a hill the team caught us and we were together again. I think they tried to brake away from us but we were still there.

Tim and I noticed most of the teams we came across will surge ahead and slow right down and surge again. Whats the deal, we figured they must be their rotation and stronger riders pushing.

Last lap again on the slope.. i felt really bouncey on the back.. there goes my ride.. yelled to Greg and let him know I had a flat, but didn't get a chance to say "keep going" but they kept going :P

I was thinking calling it a day and tried to ring CHRIS but got no answer.
Flip the bike up side down, start changing the tube, it was a new tyre as well, bah i got a thorn on the edge of my tyre grrr..
As i took the repair kit out, my CO2 inflator was missing.. omg it must be on my other bike or repair kit.. As I watched the packs pass, was waiting to see if I could ask any solo our less hardcore riders would help.

I get the "bad luck" and a cheeky smile from Rhode as he wiz pass. Bikeforce A group was smashing it, so didn't really want to ask them. I was waiting for our 2nd Onyx team to come pass (WONDERFUL Richard would help me) and thinking i can join them and helping.

LUCKY me Richard stopped and gave me his inflator. Thanks mate if it wasn't for you I was going to walk all the way back (a very long long walk)
As he took off back onto his team, I thought I could push on with them but couldn't I was still caution with my bike if it was ok. But managed to solo ride back to meet up with the guys.

Swan Valley is a nice flat ride and a very fast course. Hope everyone enjoyed the ride and nice to see no one got hurt.

Oh yeah nearly forgot

3 Straight there was a left turn the Marshall seriously didn't know what he was doing and was not directing traffic so everyone road pass him and had to do a U turn. First few teams including us were NOT HAPPY JAN.

PCS TEEN SQUAD

2011-06-26T13:32:00.000+08:00

Peloton Charity Shield Inc. (PCS) is very proud to officially announce the formation of the PCS Teen Squad. Represented at today's meeting were Harrison, Jo, Ella, Jack, Bailey, Courtney, Will, Luke & Leah. Stephen Coyle has been appointed technical skills coach. It is also a great bonus that he is in the same generation as the squad! Chris Howard will act as Team Manager (behind the scenes logistics). Parents will act as support crew & coaches, and a roster may be drawn up in the future.

First and foremost, this is a SOCIAL GROUP, built around cycling and FUN. On Sunday 3rd of July, a social/team bonding ride will commence at 10.00 am from our traditional start point (cnrs Marmion & Jindalee Blvd, adjacent to Jindalee Medical Centre). The ride will travel to Yanchep Lagoon Cafe (@13 Kms). Riders will have an option to ride back or use a support vehicle. Kevin Corbett will act as Team Mechanic & provide Team car/ Support vehicle. Chris Howard will act as Directuer Sportif in a 2nd Support vehicle (because he thinks the title is cool and he could in no qualify as a mechanic). An alternative social event will be offered if the weather is unsafe. PLEASE NOTE: GROUP RIDING ON PUBLIC ROADS HAS INHERENT RISKS, BY PARTICIPATING IN ANY RIDE, YOU ACCEPT THESE RISKS FOR YOU AND YOUR DEPENDENTS, AND, WILL WITHDRAW AT ANY POINT YOU DEEM A RIDE TO BE UNSAFE. Please ensure you have a road-worthy bike. Unless there are any objections, I will use some PCS funds to purchase a 'cyclists ahead' sign for a support vehicle.

Future rides are planned for this same time.

Teen Squad members are encouraged to contribute to the design of their cycling kit, and think of a 'nickname' for the squad. Submit ideas on this blog or directly to myself.

Sponsored Cycling Kit will be supplied to Teens who are: 1) prepared to commit to the 2011/12 cyclosportif series (suited to teen squad), and 2) earn their 'stripes' by completing 5 Sunday rides.

I will email all involved parents with an invite to this blog. You will first need to sign in with an account (see very top right of this page to sign in), in order to reply to posts (you may have to create an account first, THEN sign in). If unsure, ask your tech-savy teen or contact me.

Lifecycle for Canteen- Applications open 1/7/11

2011-06-23T20:08:00.000+08:00

The very first Life Cycle for CanTeen ride was held in 1998 and the charity ride from Perth to Busselton is now held over three days each March. In earlier days we made a decision to limit numbers for several reasons. We wanted to keep the event safe, fun and friendly for participants and the fantastic groups of people who look after us during the ride. Keeping the numbers capped has helped us achieve this balance and usually 7 out of 10riders are repeat riders. Almost all our volunteers (who also pay to come along!!!) have been with us for several years.

So we think we’ve got the [OnRoad] version of Life Cycle for CanTeen almost right …but a bigger [OnRoad] event with a massive increase in numbers was out of the Question

BUT that left us with a PROBLEM! How could we do more? How could we give more to CanTeen? How could we give more people the Life Cycle for CanTeen experience? How could we do all this AND keep our loyal supporters?

AND THEN (from the Life Cycle community) came the answer..

….Life Cycle for CanTeen [OffRoad]

The idea…a supported mountain bike ride on the renowned Munda Biddi trail for 3 days each October. Once established .. a different section each year and, when combined with occasional day and training rides, an opportunity for repeat participants to eventually complete the entire trail.

BUT …would we end up with our loyal [OnRoad] participants also doing the [OffRoad] ride? Would we be asking the same donors to dig deep again ? THAT WASN’T THE PLAN !!

SO WE MADE A DECISION. Participants can nominate for EITHER [OnRoad] OR [OffRoad] but NOT BOTH.

[OffRoad] and [OnRoad] Nominations open on July 1. [OffRoad] will take place October 8, 9 & 10 of 2011. [OnRoad] will take place in March 2012.

[OffRoad] numbers for the inaugural event in 2011 will be limited to 50 riders plus 10 marshals, riding in 5 groups. This will enable us to trial all facets with a view to perhaps increasing numbers next year. Participants must have some mountain bike riding experience and will be required to attend at least one organized practice ride prior to the event.

The route will be from Jarrahdale to Nanga with campsites in the bush at Whitakers Milland in Marrinup Park opposite the hotel in Dwellingup. Camp sites will be set up by the Serpentine-Jarrahdale SES and participants will have the luxury of not having to carry luggage, tents, bedding and food.

By July 1 the website will have been revamped to separate [OnRoad] and [OffRoad] information and application forms. The [OffRoad] nomination fee will be $200.

Robert Hind

Cyclo Sportif – Swan Valley

2011-06-23T10:09:00.000+08:00

Sunday 26th June 2011

Location: Midvale Speed Dome – Eddie Baron Drive, Midvale
Estimated Travel Time from Perth: 30min

Ride Distances: A - 80 km; B - 64km; C - 32km
Registrations open: from 7:30am
Team Managers briefing: 8:15am approx.

Depart Speed Dome for Official Start Line by: 8:30am Ride Start Time: from 9:00am

Timing Cut-off: 12:45pm
Lunch: from 11:30am
Presentations: 1:15pm approx.

Venue – Parking, Registration & Toilets
Registrations will be conducted at the Midvale Speed Dome (the Home of Track Cycling in WA) located on Eddie Baron Drive, Midvale. There are good parking and toilet facilities available at the Dome and registrations will be conducted via the rear (eastern) entrance.

Team Managers/Leaders, please present yourself at the registration desk on Sunday morning to pick up your teams registration pack. The Registration Desk will be open from approximately 7:30am onwards and the Team Managers briefing will follow at approximately 8:15am.

All Riders need to make their way from the Speed Dome to the ride assembly area / start line – located in Argyle St, at the Herne Hill Primary School (8kms north of the Speed Dome). Please allow 25 minutes for travel to the start - do not underestimate the distance and time required!
As always, remember to travel safely, not cause congestion or interfere with traffic. See Map1 below for route from Speed Dome to the Primary School.

Assembly Area and Start

Teams are to assemble in front of the Primary School on Argyle St. Please keep to the left hand side of the road to allow for traffic-flow. The official Start/Finish line, Sign Gantry and timing computer will be located just around the corner in Lefroy Ave. The first team will commence the Cyclo Sportif event at 9:00am and there will be a 30 second time gap between teams.

**** Riders with Timing Bands (i.e. Team Leaders) please do not cross the start/finish line with your Timing Band before or after
the event, otherwise your team may get an incorrect time recorded. ****
Note: The primary school toilets will be open and available for use – please respect our use and the condition of these facilities.
On the Course

Teams in each category will be required to complete multiple laps of the 16km circuit course. The route direction is anti-clockwise, taking in Lefroy Ave, Oakover Rd, Albert Rd, Dalgety Rd, Campersic Rd, Haddrill Rd, Moore Rd, Padbury Ave, Railway Pde, and back into Lefroy Ave to the finish.

‘A’ distance is 80km (5 laps)
‘B’ distance is 64km (4 laps)
‘C’ distance is 32km (2 laps)

After crossing the finish line for the final time, riders should turn left into Lennard St to avoid getting in the way of other teams still completing the event. Please refer to Course Map2 for greater detail.

This course is considered to be “flat and fast” but there are a number of twists and turns along the way, making it technical at times but nevertheless a great circuit. The roads will be very busy with all of our Cyclo riders on the course. Most roads have limited car traffic however Campersic Rd (back straight) can get busy.

• Zig-zag road section at Lefroy Ave - Oakover Rd - Albert St
Please note potential hazards:
• Busy section of road along the back-straight (i.e. Campersic Rd)
• Left turn into Haddrill Rd with traffic island at corner restricting the turn area
• Zig-zag road section at Railway Pde - Robinson Rd - Lefroy Ave
• Finishing area around Argyle St & Lefroy ave
Please ensure extra care is taken at these more hazardous areas, as well as all intersections and when returning to the Speed Dome after the finish.

Team Managers/Captains should continually remind their riders to keep close to the left hand side of the road and only ride 2 abreast (three abreast when overtaking). As always, it is the responsibility of every rider to ensure all team members obey the road rules and follow instructions from our Marshals and Traffic Controllers. At all Cyclo Sportif events, we will be keeping a close eye on how teams ride. Always be courteous to other riders, teams and officials. Please remember you are sharing the road with other road users and it is important that Cyclo Sportif Riders leave a good impression.

Please view our Cyclo Sportif Protocols at http://www.bwa.org.au/cyclo-sportif/115/.

Lunch and Presentations

Lunch and presentations will be held back at the Midvale Speed Dome with our favourite caterers Spit Roast Catering providing a great lunch for all. Note that there will be a separate serving station offering Vegetarian and Gluten Free meal options.

Lunch served from 11:30 onwards.
Presentations held at 1:15pm (approx.).

As part of registration for Cyclo, riders gain free entry to the Speed Dome to experience the planned “Festival of Cycling”. This Festival is organized by BWA and TCWA and includes a Cycling Trade Show with vendors given a unique opportunity to display their wares in an exciting Exhibition environment. The day will reach its high point with an International Grand Prix of track cycling. The Grand Prix includes the prestigious “BWA WESTRAL WHEELRACE”. The WESTRAL event is steeped in history and is just part of what we are able to offer all of our Cyclo participants on the day.

Also, as part of our Cyclo Sportif events, riders get a free ticket in our raffle with some great prizes provided by Glen Parker Cycles.

MAPS AND COURSE PROFILE
1. Map1: Event parking/registrations/lunch & presentations + Track Winter GP (Midvale Speed Dome – Eddie Baron Drive, Midvale). Riders to make their way from the Speed Dome to Herne Hill Primary School in Argyle St for the ride assembly area and Event Start (distance is approximately 8kms from the Speed dome).
Route:
Speed Dome to Event Start.
2. Map2 – ‘A’ / ‘B’ / ‘C’ Category (5 laps 80km / 4 laps 64km / 2 laps 32km)
Route:
16km circuit (anti-clockwise)
3. Course Profile

Why Should I wear a Bike Helmet?

2011-06-23T08:56:00.001+08:00

Helmets do reduce injuries

2011-06-22T06:42:00.002+08:00

Last week was one of the very rare occasions I missed a ride, this week while waiting at two rocks I overheard a conversation that Tracey had been involved in an accident and had been in hospital for two weeks,I subsequently found that due to an undiagnosed ruptured spleen she had faced life threatening surgery, during conversation at Mindare it appeared that most riders present knew of this.
The point of this post is to point out that we have this blog to spread news of our group/club that includes the well being of our members, support cannot be given/offered if we do not know what is happening, there are many members who only ride once or twice a month.
Please use the blog to enable us to help each other.

I am sure you will all join me in wishing Tracey a speedy recovery.
Derek/old bugger

GOOD NEWS

2011-06-20T16:00:00.001+08:00

Tracy was released from hospital today.

The Ultimate Interval

2011-06-13T17:05:00.000+08:00

From http://www.bicycling.com/training-nutrition/training-fitness/ultimate-interval

Peter Herzig was not a fast cyclist five years ago. As an undergraduate student at the University of Queensland in Australia, he possessed only a mild interest in competitive cycling. Meanwhile, exercise physiologist Paul Laursen, also at the University of Queensland, was trying to figure out if, among all the programs recommended to cyclists worldwide, there was one interval that stood out as the most effective. Laursen enrolled Herzig in a study group he called T-Max.

Herzig subjected himself to the most brutal training of his life--holding back his vomit while a stereo blared the heavy-metal group Pantera. But after just eight of these interval sessions, Herzig was fast. His maximum power output jumped more than 10 percent. His VO2 max--a measure of how much oxygen your body can absorb and use--increased by three points. And he took four minutes off his 40- kilometer time-trial performance. Herzig is now a domestic pro in Australia.

Laursen's findings, which have been backed by other recent studies, show that the workout he dubbed T-Max can, on average, increase maximum power output by 5 to 6 percent, and raise VO2 max sky-high. The T-Max Interval is effective because it tailors work and rest time, and intensity, to your genetic ability and fitness level, rather than prescribing an arbitrary set of conditions. Here's how it works: T-Max is the length of time you can hold your peak power output before succumbing to exhaustion--or, scientific jargon aside, how long you can ride really, really hard until you feel so much like you're dying that you stop. For most of us, that's about four to six minutes.

Laursen found that cyclists improved the most doing intervals at 60 percent of their T-Max with double that amount of time for recovery between efforts. For instance, someone with a T-Max of four minutes would ride hard for 2:30, followed by five minutes of recovery. In a 2006 study performed at Ithaca College in central New York, members of the collegiate cycling team performed sets of eight intervals twice a week for six weeks; they improved their performance in a 5-kilometer time trial by 7 percent.

Exercise physiologist Andrew Coggan, a preeminent authority on training with power, gives his nod of approval to the T-Max: "It seems like a very logical, pragmatic approach to interval training. Here's the maximum amount of time you can go hard. To do that intensity repeatedly, you have to go hard for a shorter amount of time."

The one catch is obvious. Riding at peak power output is excruciating. "I could never forget the T-Max Intervals," says Herzig. "They were and probably still are the hardest training I've ever completed." In the Ithaca College study, says research project advisor Tom Swensen, "The guys could do about five or six intervals max. I think a goal of eight is too many." In fact, Laursen admits that more than a third of his test subjects failed to complete the prescribed eight efforts, and that some of them gurgled puke by the end of the session. "The stress is quite significant," he deadpans.

Cue the Pantera.

Find Your T-Max
1. Determine Your Peak Power Output. Using a power-measuring device from PowerTap, Polar, SRM or CompuTrainer, begin riding at 100 watts. Increase power by 30 watts every minute until you reach exhaustion. Laursen deemed test subjects fully exhausted when they could not keep their cadence above 60 rpm. You can use that benchmark, but let's be honest, you'll know when you're done. The number of watts you produce just before collapsing is your peak power output, or PPO.

2. Find Your T-Max. Rest for a day or two. Again using a power meter, ride at your PPO until you can no longer sustain that level of output. The amount of time you can hold your PPO is your T-Max. For most of us, that's between four and six minutes.

3. Calculate Your Ultimate Interval. Multiply your T-Max time by 0.6. This is the work phase of your interval. Double the work phase to set your recovery time between efforts.

4. Try It Out. The original study prescribed eight hard efforts. But if you'd rather avoid losing your lunch, start with two or three intervals. Do two sessions a week, with at least two days of rest or other easy riding between. Add one interval to each set every week until you achieve five or six intervals per workout. Build up to eight if you can.

If You Can't Measure Power Though the results likely won't be as dramatic as with a power-based T-Max Interval, Laursen says unplugged cyclists can reap some of the benefits by performing 2:30-minute intervals at 95 to 100 percent of max heart rate (the point at which you cannot speak), followed by recovery to 60 percent of max, or until you can speak in full sentences. Do two to six sets twice a week, with at least two days of spinning or rest between.

For your entertainment

2011-06-10T19:02:00.002+08:00

BIKE LANES Thanks Greg!

Teen Squad- Interested parents & members meeting

2011-06-10T16:32:00.000+08:00

Following the Sunday ride for the 19/6/11, we will have a meeting to discuss the development of the Teen Squad. If you have any interest in the Teen Squad, this is the forum to discuss ideas such as ride times, format and coaching. It will be held at 10.00am at the Waterside Cafe, Mindarie Marina. Please RSVP to myself on 0421 083 688. If you are unable to attend but want to contribute, please contact me before this meeting so your input can be added. After this date, major changes will not be considered to ensure continuity. Please note the date is Sunday 19/6/11.

BWA Cyclosportif Swan Valley Early Birds

2011-06-10T09:04:00.000+08:00

BWA is offering prizes for registrations before this Monday, so don't delay