KBC Weekly Newsletter 16/3/14
Welcome to this week’s update on what has been happening at Kirsty Broun Cycling
Women’s Racing Team – First Podium of the Season!
On Sunday 16th March, the Kirsty Broun Racing team fronted up for the second race of the Logan Cycling Club’s Sizzling Summer Series Criterium at Crestmead. Our line up this week was Katrina Voorn, Liz Nelson, Sue Cruikshank, Wendy Grindley-Ferris and Hannah Tohill. Like the initial Sizzling Summer Series race, there wasn’t a dull moment in this criterium either with women from other teams within the peloton sending off attacks almost from the get go. The KBR team worked well together to ensure that no attempted breakaways by other teams came to fruition which meant that the race was going to come down to a bunch sprint at the end. We were thrilled to get a fast finishing Katrina to lead Hannah out for the final sprint where she finished a commendable second place, just being pipped at the post by Abigail Jenkinson who also rode a terrific race.
On behalf of the girls, I would like to thank those KBC members and friends that came out to support us. The girls tell me that it just makes their day to hear you cheering for us and helps them to dig in that little bit deeper. Thanks must also go to Italia Tech Australia, who support Kirsty Broun Racing with the girls’ stylish new Kask helmets.
Well done girls and thank you to our KBC family for your support!
KBC Group Training – The Week That Was
Unfortunately our Monday ride was cancelled due to rain, however our Wednesday, Thursday, Friday, Saturday and Sunday rides all went ahead. There were some great efforts made this week in training and quite a few highlights to mention.
On Wednesday, we headed to the Corso to practise some pace lining, echelons and sprinting. Everyone put a great effort into their training with special mention going to Nathan Sticklen and new member Stephen Rashleigh showing some impressive sprinting form.
Our Thursday High Performance session involved a handicapped circuit style effort at Nundah – everyone worked hard and we all got a chance to practice our cornering technique as well.
I run a beginner’s group/recovery ride on Friday and despite a couple of flats, had a lovely ride around the river with Ann, Simone, Bri, Mel, Hannah, Anita and Liz. There’s lots of chatter, no pressure and a great way to start riding in a safe, controlled environment. And did I mention there is coffee afterwards?
Saturday’s ride involved a spin out to Wynnum for the racing team and then for the diehard KBCers, Mt Gravatt repeats. Paul Voorn was exceptional, putting in five and a half repeats to our KBC standard of four, Gary Weis trained with fantastic intensity, reaching his highest heart rate ever. Herbie Labiche was very consistent and Mel Symons buried herself attacking the climbs.
Perfect weather on Sunday afforded a wonderful ride out to Ford Road with Coaches Liz Hepple and Pete Buggy. It is approximately a 70km round loop and a great way to spend a Sunday morning.
Wet Weather Training – Dare 2 Tri
KBC has partnered with Dare2Tri to offer clients a great location for regular wind trainer sessions on rainy days. If you have your own wind trainer and have signed up to a KBC membership package, you will get these sessions for FREE (in place of your road ride and in accordance with your membership level). Otherwise, the session will cost $10 for non-members or those wanting extra sessions outside their membership package. Wind trainers are also available to hire for $5 however please contact me prior to the session. All sessions will be coached by Kirsty or her staff and be choreographed to music and with the emphasis on fun and fitness. Dare 2 Tri is located at 1/49 Douglas Street, Milton. Spots are limited to 16 riders Initially, each session will be held on the evening of a rainy morning. If you have any questions please email me at firstname.lastname@example.org
Women’s Development Program – Balmoral Cycling Club
This week, we focused on both skills and fitness in the program – with all the girls reporting an improvement in how they were riding. At a cost of $15.00, it’s a wonderful way to receive some skills training, learn to become safer and more confident on the bike within a supportive group environment. Please share this with any woman you know who is keen to start cycling but may be a bit nervous. The sessions run from 11.30-1pm on Saturdays at Murrarie Criterium Circuit, Murrarie. Please email email@example.com for more details.
Tip of the Week – Recovery
Whilst it is important and commendable to put your best effort into your training, you will find that your fitness and performance improves even more when you put effort into recovering well between training sessions. Some important factors to consider are sleep – quality and quantity – athletes generally require more sleep than the average population. Ensure you are adequately hydrated between sessions. Use of an electrolyte, such as Nuun, containing the correct balance of salts/minerals can help rehydrate you properly after a hard training session. Paying attention to your post workout nutrition is also key – eating a carbohydrate rich snack paired with a small amount of protein post training helps refuel the carbohydrate stores in the liver and muscles (glycogen) which drive our workouts. Massage has also been shown to be of benefit in the recovery process. KBC recommends Kay Shepherd who is located at 1/49 Douglas Street, Milton. Her phone number for bookings is 0414 407 584.
Until next week,
Be skilled, be safe, but most of all, have fun!