KBC Weekly Newsletter 23/3/14
Welcome to this week’s update on what has been happening at Kirsty Broun Cycling.
Training – The Week That Was
We were still a little bit unlucky with the weather this week, but we still managed to fit in some high quality training. On Wednesday, we assembled at the Bulldogs carpark at Wests, Toowong and did some training on the front side of Mt Coot-tha – with a twist. Not only did we climb Mt Coot-tha, we also practised some intense efforts, sprinting off the back of our team mates. Congratulations must go to Gabby Trickey and Kate Kelly-Duke as our stand out athletes for some strong efforts up the mountain.
Unfortunately Thursday’s high performance training was washed out due to rain, however, we were able to run Saturday’s session at Nundah without a hitch. We scheduled fifteen laps with the mandate being to complete them as fast as possible. The standout performances came from Gary Weis and Steve Rashleigh, as they both individually got dropped from the main group and then managed to chase the group down again to eventually cross the line in front of the group. It was impressive (and exciting) to watch! Wendy Grindley-Ferris was the strongest woman of the day and the KBR girls gave a good chase effort to stay in close contact with the front group for the whole effort. Well done to everyone!
Twelve KBCers started the ride to Runaway Bay on Sunday. Eight riders (Marshall, Steve, Jon, Justin, Katrina, Gary, Chris and coach Liz Hepple) rode all the way down to the Bay. Chris suffered from quad cramps at the 109km mark, but in his words, he did a “Richie Porte” and rode through it, got back into the group and rode the rest of the way home with the team – 160km total.
I turned around with five riders (Mel, Nathan, Paula, Wendy and Lindy) and we had a lovely ride home, engrossed in conversation about the exciting Tassie trip ahead.
“What’s a Wattbike?” I hear you say. A Wattbike is a stationary bike that can effectively measure such variables as heart rate, cadence and most importantly power output. It can also perform analysis of your pedal stroke and be able to ascertain whether even pressure is being placed on the pedal by either leg – or if one side is dominant/weaker.
From a coaching perspective watt-based training is useful because each time you train, you can establish a picture of an athlete’s rides in terms of intensity, duration and total workload. From a training point of view it first adds a level of precision to workouts not otherwise possible. It is also an objective measure of an athlete’s progress since the ability to sustain higher or lower watts gives a good indication of fitness. Finally, it can help an athlete develop a better sense of actual workload relative to perceived exertion, which can help an athlete learn to better modulate power output–something essential an event such as an individual time trial. Read more here.
Kirsty Broun Cycling now offers its members the opportunity to use watt based training at Urban Rowing, Montague Road, West End. Session times are on Wednesdays at 12.15pm and 6.30pm and Thursdays at 5.30pm. The cost per class is $20.00 and to participate, you need to book your class at least 48 hours in advance as there are only eight spots available for each session.
We have been focusing on sprinting, step up efforts and high cadence work in the last month with some impressive results. The high cadence champions of the month are Sue “Speedy” Cruikshank with an RPM of 182 and Chris “Can’t Catch Him” Dorey with an awesome 194 RPM. In terms of power output, no female has come close to Katrina “Killer-watt” Voorn with 967 watt maximal output and our man of the moment is Reegan “Racer” Cusworth hitting just over 1219 watts in his training session.
Great work everyone. If you’d like to give Wattbike training a try, please contact Kirsty at firstname.lastname@example.org to book your spot.
Brisbane City Council Cycling Skills Sessions
As part of creating an Active Brisbane, the Brisbane City Council have partnered with KBC as a provider of skills based cycling lessons for the community free of charge.
I went out with KBC member, Liz, to teach a “Riding in Traffic Safely” course at Kalinga Park on Saturday morning and Brooke took the “Back on Your Bike” course at Seventeen Mile Rocks Park on Sunday. The courses are aimed at beginner riders – if you know anyone that would love to try riding but lacks the confidence or know how, please let them know about these sessions, especially as they are free to Brisbane residents. We have had a lot of fun with the participants and there is nothing nicer than seeing someone summon up their wobbly courage to find out that they’re not so wobbly on a bike as they previously thought! For more information and session times, visit the website here.
Our KBC coach on the Northside is Cycling Australia Accredited Coach, Peter Buggy. Pete runs KBC rides for those who are located on the Northside. To find out about Pete’s rides, please visit the “Group Rides” page of the KBC website. Pete’s scheduled rides are highlighted in blue. There is a $10.00 cost per ride or you can use your KBC QR scan code which is part of your KBC package. Come and enjoy a well coached safe riding experience with Pete if you find yourself on the Northside of Brisbane.
Balmoral Women’s Development Program – Saturday Skills
Getting women into cycling and helping them to feel confident in their bike handling skills and personal safety is one of my passions. Many women fear getting into riding because they’re nervous about using cleats, how to change gears, which gears to use, cornering or riding in a group. We were all there once, myself included, and my role is to address all these things that may stop a woman from getting on a bike. In this session, all-comers are welcome from complete novices to those contemplating racing or perhaps doing a triathlon.
In last Saturday’s session we covered the skill of cornering. Knowing how to corner properly can keep you out of all kinds of trouble in tight bends and corners, particularly if in a group situation and knowing how to corner well can save you heaps of time in a triathlon or road race where there is a tight turn around at the end. We started right at the beginning from basic positioning to progressing through to a long slalom course by the end of the session – and every rider had mastered the technique by the end of the session.
The skills sessions are located at Murrarie Crit Course, Wynnum Road, Murrarie, cost $15.00 and run on Saturdays from 11.30am to 1pm.
Beginner Rides – Mondays and Fridays 5.15am
Don’t forget if you are new to cycling or wish to partake in a recovery ride, KBC is now running beginner’s rides from the West Bulldogs Carpark, Sylvan Road, Toowong. A river loop and then a coffee stop is enjoyed by our KBCers and is a wonderful way to ease into the week or wind down for the weekend! No rider is left behind and expert coaching is provided by Coach Liz, Pete and myself.
KBC Socks – Available!
This week there has been a ton of excitement in the KBC office as we received our shipment of specially designed KBC socks made by iconic company 4Shaw. They are the right height, super comfy and durable and best of all, look really good. After all, a stylish cyclist is a happy cyclist!
That’s all for this week. Next week we’ll be updating from the Tour of Tassie! Rides will continue as normal in Brisbane with Coaches Liz Hepple and Pete Buggy. Please contact me have any questions!
Be skilled, be safe, but most of all, have fun!