Core conditioning and stretching are BORING topics. When I’m flipping through cycling magazines those are the first articles I skip over.  They don’t have that immediate effect on our cycling performance that we’re looking for.  This is what I thought for most of my life up until now.  I’d rather read about 6 simple shortcuts to time trial like Cancellara.

Just over a year ago a friend of mine introduced me to Pilates.  Like many people I didn’t understand what it was all about.  I assumed it was going to be a bunch of old ladies doing a bunch of stretching, chanting and holding hands.  Not so…and my muscles are in agony at this moment as proof.

Pilates is all about strength and flexibility of the body by focusing on the core muscle groups.  As cyclists we tend to have highly-developed legs, but don’t pay much attention upper body muscular conditioning.  Most of us think of “upper body conditioning” as  weight lifting and adding unwanted bulk.  Pilates doesn’t do this.  After a year of Pilates I can see my body changing shape. I’m longer, leaner and my abs look (almost) like they did when I was 18.

What does a strong core do for cyclists anyway?

Core strength will help transfer more power to the pedals by providing a solid platform for the lower body to push against. Riding with a weak core can be compared to putting a Porsche engine inside a Hyundai chassis.  You can have all the power in the world but with a weak chassis the power will dissipate elsewhere.

Pilates exercises are targeted to develop strength in the deep intrinsic muscles of the abdomen and spine, taking pressure off the superficial muscles and promoting more balanced and efficient use. This kind of inner strength training, along with Pilates’ focus on alignment and torso stability will support you as a cyclist through those long rides.

The key to Pilates is that each movement requires proper alignment of the pelvis, which in turn requires subtle torso movements that help strengthen the core body muscles important to cycling: transverse abdominis, rectus abdominis, external and internal oblique and erector spinae.  Additional benefits include improved muscle flexibility, posture, and balance.  No, not as exciting as having a sprint like Renshaw, but important stuff.

Pilates is an excellent way for cyclists to acquire more core strength which helps support the lower back. Many riders complain about lower back pain and this is the first area that fatigues on a long ride or time trial. Because of a cyclist’s position they usually have quite rounded shoulders.

Have you noticed the body language of a tired cyclist? The chest drops so that the neck has bend unnaturally to hold the head up, and all the weight falls into the front the arms, the deltoids, biceps and forearms.

Pilates also helps you become more self aware with what each part of your body is doing – on and off the bike. This awareness allows you to correct the things that will increase your speed and power and enjoyment on the bike.

When can I fit pilates into my already hectic training schedule? Personally I use the days when I’m taking a day off the bike for Pilates.  It provides a great low-impact workout, isn’t overly exhausting, has some great stretching built into the sessions.  I only takes an hour.

In the list of things that I wish I had done from the beginning of my cycling, Pilates is one of those things.   But I was young and thought core work was boring.  How I was wrong…

You might remember the fun competition that we had a few months ago using the “What You Missed This Morning” theme.  There were some sensational images sent in from all over the world that certainly inspired me to get out of bed on a few mornings.  A few people suggested that a calendar be made out of this and that’s exactly what I did – just in time for Christmas.

This would make a Christmas gift for your wife or that someone special.  There’s no way she’d want another piece of cycling paraphernalia hanging on the fridge which means you’d get to keep it and bring it to the office.  Win – Win!

The price will be somewhere around $20 depending on overall quantities.  In order for me to have enough on hand for Christmas I’m trying to get some indicative quantities together.  I have no idea if it’ll be 20 or 5,000.

If you’re interested in helping support this site and getting a cool desktop calendar out of it, cast your vote below.  When I get a feel for how many should be ordered I’ll put up an order form with a firm price on it.

My new job has been delayed for a week and I can’t tell you how happy that makes me.  I got a call this morning to go out for a ride with a few Beach Road Warriors named Gerro, Renshaw, Hunt and Henderson.   And what a ride it was!  In case you missed it here’s the live race report from cyclingnews:

November 10: Melbourné – Frankstoné – Melbourné Classique 91km
Complete live report
Live commentary by: Phil Liggett

7:55 AEST

Welcome to Cyclingnews’ live coverage of the 101st edition of the Melbourné – Frankstoné – Melbourné Classique.

7:56 AEST

Today’s stage takes over 90km from Melbourné to Frankstoné and then back to Melbourné. There’s only one way to describe the conditions being faced by the riders today: HOT. Well, perhaps few words: hot, with lots of traffic lights and crazy bogan drivers on their way to work.  It’s gonna be EPIC!

8:01 AEST

91km to go.  Two O2 riders have broken away from the peloton right after leaving Cafe Racer.  Naylor (O2 Racing) and Loaksy (O2 Racing) have managed to slip away right after the neutral zone in St Kilda.  The nerves are likely up and the seven lattes between them isn’t helping.

8:05 AEST

85km to go.  The O2 breakaway attempt was never going to be much of a threat at this point in the race and fortunately for Cervelo and HTC-Columbia that traffic lights at Brighton have brought the peloton back together.

8:10 AEST

80km to go.  Henderson and Renshaw are now up front controlling the tempo so no one can sneak away.   It’s strungout at the back as car doors are flying open on the left, tradies are trying passing on the right. It’s complete and utter mayhem.

8:20 AEST

70km to go.  The pace has settled in now.  There’s a few attacks off the front after traffic lights but nothing is sticking.  The stakes are too high this morning.  No one is getting away.

8:31 AEST

61km to go.  Cervelo takes to the front as the Mordi roundabout is fast approaching.  Everyone knows that if there’s going to be a split in the field this is where it’ll happen.  No one wants to get caught chasing back on at this critical point.

8:32 AEST

60km to go. Jez Hunt (Cervelo) attacks!  He hits them hard at the Mordi roundabout as soon as a gap in the traffic opened up!   The rest of the peloton is smashed to pieces in one’s and two’s trying to break their way through the chaos at the roundabout.  The fans are going nuts!  Horns are honking, people screaming and waving their fists in excitement!  What a day for a classic such as this!

8:42 AEST

55km to go.  The chase is on!  Hunt (Cervelo) is alone and has dodged a red light by a sliver!  The rest of the peloton is looking at each other wondering who’s going to take up the chase.  Mooksy (O2 Racing) comes from behind, assumes responsibility and drives the pace up to 60km/hr.  Hunt (Cervelo) is too dangerous to let slip away at this crucial moment.  He’ll ride on walkways, through sandy beach, over cobbled alleyways…whatever it takes to win his first Classic.

8:51 AEST

40km to go.  Tough luck for Jez (Cervelo).   Caught through some tough traffic conditions leading up to Frankstoné and red lights galore.  In a Classic such as this, you don’t necessarily need good luck to win, but you have to avoid the bad luck…and bad luck is what Jez (Cervelo) is encountering.

8:53 AEST

38km to go.  The turn around at the BP Station is usually sacred territory.  Under these blistering conditions no one can afford to miss a feed.  There’s a strange lack of swanys and handlers present so riders have to fend for themselves.  Renshaw is baffled doesn’t even know what to do!  He has no choice but to carry on without a feed.

8:55 AEST

35km to go.  Another attack off the lights!  This time is Gerro (Cervelo)!  There’s a bit of a headwind – will he be able to hold it!?

9:01 AEST

30km to go.  Gerro (Cervelo) fades as Henderson (Columbia-HTC) and Renshaw (Columbia-HTC) work together bring him back.

9:15 AEST

19km to go.  Hunt (Cervelo) leads the charge as the peloton enters the Mordi roundabout.  It’s a hard left and the pack is fighting to stay together as it’s strung out for what seems like miles.  It’s Cervelo and O2 Racing on the front driving the pace hard not letting anyone slip away.

9:24 AEST

12km to go.  KOM up Ricketts Point is fast approaching and it’s Henderson (HTC-Columbia) and Renshaw (HTC-Columbia) who unleash a blistering attack!  Loaksy (O2 Racing) and Gerro (Cervelo) jump on the back and barely say on!

9:26 AEST

11km to go.  Henderson (HTC-Columbia) leading out Renshaw (HTC-Columbia) and drops him off at the start of the Ricketts Point KOM.  Renshaw (HTC-Columbia) is flying!    Gerro (Cervelo) and Loaksy (O2 Racing) can’t hold his wheel!

9:26:52 AEST

9km to go.  Renshaw has done it!  He has smashed Anna Meares’ record up Ricketts Point posting a time of 52 seconds! He’s done it!  What legend!

9:28 AEST

8km to go.  Renshaw is out of site!  I don’t think the DS has told him where the finish line is!  He is on a mission ladies and gentleman.  No one in the peloton is responding to this blistering acceleration and it’s Renshaw’s race for the taking.  Enough with being the lead-out man for Cavendish.  This one is his!  Can he hold it to Cafe Racer?

9:31 AEST

6km to go.  Traffic light at Brighton – “Stopping!” A disappointed Renshaw is reeled back in and relegated to the back of the peloton.

9:37 AEST

3km to go. Traffic light at Elwood – “Stopping!”

9:38 AEST

3km to go. Gerro (Cervelo) hits them hard off the green!  He has dropped a bomb on the field ladies and gentleman!  The peloton has split and the elastic has snapped!  It’s just up to Gerro (Cervelo) now to hold them off to the BP sprint.  He’s out there alone and all he can do is suffer.

9:41 AEST

1km to go. The peloton is chasing hard and the HTC-Columbia train has taken complete control to bring back the Cervelo man in white.  The pace has lifted to 65km/hr and it’s going to be a close one.

9:42 AEST

500m to go.  Gerro (Cervelo) still has a 50m gap and is digging deep into that suitcase of courage!  The peloton is driving hard…will he hold it!??

9:42 AEST

100m to go and Gerro has been swallowed up and spit out the back with Columbia and HTC flying straight past!

9:43 AEST

FINISH: What the…??   It’s Mooksy (O2 Racing) to crosses the line first!  What an astonishing surprise victory!   Columbia-HTC does all the work and Mooksy (O2 Racing) sneaks aboard the yellow train and comes up with a sensational first season win for the O2 Racing squad!  He pulled a sickie from work today but as we can all see it was well worth it.

9:45 AEST

As for the preliminary stage results, it was as follows:

1. Mooksy (O2 Racing)

2. Renshaw (HTC-Columbia)

3. Henderson (HTC-Columbia)

4. Loaksy (O2 Racing)

5. Naylor (O2 Racing)

6. Gerro (Cervelo)

7. CT (O2 Racing)

9:55 AEST

Thanks for joining Cyclingnews on the Melbourné – Frankstoné – Melbourné Classique.  Join us on Saturday as we present live coverage of the 1,303rd edition of the Hell Ridé. See you then!

By Joe Friel

Here’s an interesting one. I got an email from a road cyclist who, along with four teammates, was tested for VO2max and various other things recently. He wonders how the data he and his buddies got from the testing could be of help. I’m not going to go into all of that here, but will do so at another time. I’d like to take a look at something else related to the test data – what determines the outcome of races.

To set the stage, here’s the most basic data–the tested VO2max of each rider and his power at VO2max:

-Kevin(age 36) VO2max = 65, power at VO2max = @550w

- Mike (age 53) VO2max = 71, power at VO2max = @520w

- Matt (age 43) VO2max = 66, power at VO2max = @500w

- Marc (age 48) VO2max = 56, power at VO2max = @425w

- Nick (age 45) VO2max = 47, power at VO2max = @450w

Not knowing anything else about these riders but assuming all other things were equal, if they each did a 40k time trial who would you put your money on? Would it be Mike with the highest VO2max of 71, Kevin with the highest power output of 550w, or one of the others?

Before answering the question let me tell you more about these two variables. VO2max, also called “aerobic capacity,” is a measure of how much oxygen your body uses when exercising at a maximal effort for an extended period of time. It is typically measured with the athlete wearing a breathing apparatus that determines how much oxygen is inhaled and how much is exhaled. The difference is what was used by the muscles to produce energy. The more oxygen one can use, the more aerobically fit that person is. We know that the elite cyclists in the pro peloton all have quite high VO2max levels. Should we test all of the riders at the start of one of the Grand Tours I’m sure we’d find they all are at least at a level of 70 (milliliters of oxygen per kilogram of body weight per minute). The same would be true of the elite male runners at the start of last Sunday’s New York City Marathon. The elite women there would probably have tested about 10% lower.

So it sounds like Mike with the highest VO2max is where you should put your money, right? Let’s examine this a little closer.

If we did indeed test all of the pro riders at the start line of a bike time trial race and then ranked them from the highest VO2max at the top to the lowest at the bottom, how would that compare with how the race actually finished? Would the highest VO2max win the race and the lowest finish last? Not at all. This has been done in several different sudies and the research has found no relationship between race results ranking and VO2max ranking – among elite athletes. Does that seem strange? Frank Shorter proved a long time ago that it isn’t strange at all.

When Shorter was at the height of his running career in the 1970s his VO2max was about 72. That’s very pedestrian for a world-class runner. One his top competitors was Bill Rodgers who had been found to have a peak VO2max of about 78. Even though Shorter’s was 8% lower than Rodgers’ aerobic capacity, Shorter usually won when they went head to head. In fact, Shorter proved to be one of the top marathon runners in the world with Olympic Gold and Silver medals along with wins in most of the major marathons of the day.

Back in 1989 I was invited by a friend to go for a run with Shorter and Rodgers in Boulder, Colorado. It was the first time the two had ever run together in a workout. Running with Shorter on my left and Rodgers on my right it was quite obvious why Shorter was so dominant despite a rather mundane VO2max. He ran like water flowing downhill, like a cloud passing by. There was no excess motion. No wasted energy. He was the definition of smooth. Rodgers, on the other hand, could be seen out of the corner of my eye and appeared to be some sort of Victorian machine with flywheels, crank arms, pistons and steam engines. He oscillated up and down, his arms swung across and around his body, and one leg had a flail to it in recovery. Shorter wasted none of his 72 VO2max; Rodgers wasted a great deal of his.

You see, there’s much more to being fast than just aerobic capacity. At the elite level it’s just a “ticket to the club.” If you want to be an elite athlete you need to have a high VO2max. But that just gets you to the start line. To compete well you also must be economical like Shorter was and you need an anaerobic/lactate threshold at a high percentage of your VO2max. Shorter was undoubtedly excellent in this last category also. I’ve never seen any numbers on that for him.

Now back to our five teammates… You should be able to pick the TT winner by now. It’s Kevin, the one with the highest power output at VO2max. Given the choice of a high VO2max or a high power output at a lower VO2max, always pick power. It should be obvious that the person who can put out the most power when at his top end is the person who is most likely to win. There’s a close relationship between power and the results of a race. In the same way, if you know the paces a group of runner can do at VO2max you have the best indicator of how the race results will come out.

Running races and time trials are won by the fastest athletes, not by the athletes with the highest aerobic capacities. It’s like asking all of the runners at the 10k starting line in your age group what their best 10k times have been in the last 8 weeks. Assuming comparable courses, you can quite closely predict how the 10k race will finish. Of course, there will be a few minor variations due to motivation, race-morning diet, fatigue, injuries and a few other factors. Power on a bike is much the same. It’s a great predictor of performance.

Wow…What a weekend to be a cyclist in Australia!  Beautiful weather, bike racing galore, bikinis on the beaches….does it get any better than this?  I think not…

Photo by Leigh Schilling – Nothing to do with the following post…

I try to not push my product recommendations on you too much in this blog.  I’ve been very fortunate in my years of cycling to have had a lot of sponsorships and goodies thrown my way and I’m always conscious not to mix these into my content.  It’s very promiscuous how many pro cyclists say “this is the best bike I’ve ever owned” and then say the same thing with their new bike sponsor the next year.  Don’t get me wrong – I appreciate every single bit of support I’ve had over the years, but you get numb to it after a while.  A new bike is just another new bike.  They’re all quite amazing these days – just different levels of amazing.  However, there’s also lots of simple stuff that I’ve paid for out of my own pocket and would gladly do so again.  I have a number of items that whenever I use I think to myself  “Man, I love this…”.

Here are a list of the products I own and I feel was money well spent.  It’s obviously not an exhaustive list.  Of course I haven’t tried or bought everything!

- My old ratty DeFeet undershirt. It cost me what I thought was an unreasonable amount when I first bought it ($50 or so) but in 10yrs it’s still my favorite undershirt.  Don’t underestimate the value of a good base layer.  It makes such a difference in hot or cold conditions.

- My DeFeet gloves. I can use these in anywhere from 0 to 12 degrees C.   They’re just thick enough to keep your hands warm but breath well so they’re always dry. They have these great little grippers on the palms.  I love these gloves.

- Etxeondo arm/knee warmers.  I’ve had these things for 8 years and used them every punishing winter.  They still are going strong and still look PRO.

- Teosport gloves. I’ve had these for two years and have never owned a set of gloves that have lasted me more than a few months.  These are the GOODS.  Super comfy and still look like new.

- Toe covers (I have Assos, but I doubt it matters much which brand).  I’ve never used these in cold weather until I saw someone else doing it.  80% of the time it’s all I wear in the winter.  They keep your toes warm and are much easier to get your shoes on and off with.

- Assos oversocks. The last set I owned were DeFeet and they lasted me years.  I loved every last thread of them.  The Assos ones seem to be just as good.  They keep your feet warm and your shoes clean when it’s cold and wet outside.

Etxeondo arm warmers, toe covers, over-socks, gloves

- My Campagnolo Eurus wheels. They cost me about $900 (yes…off the internet) and every time I ride them I think about how great they feel and how they’ve never failed me.  If I were to do it again I’d probably save myself $200-$300 and go for the Campy Zondas instead because there’s very little difference (Chorus versus Record hub).  Either way, these are fantastic all-round wheels.  You’ll see Robbie McEwen racing on Zondas all the time.

- My Assos knicks. They cost me about $400 but if you have the cash, they’re worth it.  When a cold, wet, long EPIC ride is coming up I’ll double up and wear these underneath my team knicks. They’re incredibly comfortable and last for years.  Yes, they’re a bit of a luxury item, but a good set of knicks is worth every penny.  You can get a good set for half the price as these.

- My Capoforma socks. I save these for special occasions and feel like I’m wearing a whole new kit every time I put these socks on.

- My FSA K-Force handlebars. I just got them but I’m pretty sure they’ll be a close friend life. They feel sensational.  They have a nice shallow drop that flare out slightly from the hood position.  This means I can get that nice wide grip when I’m in the drops but a narrower grip when I’m on the hoods.  Love em!

-  Speedplay pedals. I’ll never go back to anything else.  If you grease the axel of the pedal every 6 months these will last you for years.  The cleats are the only inconvenience. They wear out relatively quickly and will cost you $75 to replace.  Well worth it though.

- My powermeter. I’m not necessarily hooked on the PowerTap in particular, but I love having a powermeter.  If you’re serious about improving on the bike and want to throw some money at a valuable tool to help, a powermeter is the way to go.  You can measure your improvement and train your weaknesses.  I’ll be getting some Quarq power cranks in the near future and I’m looking forward to pairing them up with a Garmin head unit.

- Rock n Roll lube. This is the best lube that I’ve used.  I don’t have a photo because I’m out, but I’ll be getting some today!

- Last but not least, anything merino wool.  I’ll never buy cotton again.

Thank you to those who have eagerly signed up to the Cycling Tips newsletter.  In this fortnightly newsletter I’ll be crafting exclusive content, telling you about special offers and promotional codes, and hosting some kick-ass giveaways.

In the upcoming newsletter I’ll be talking about How To Do A Proper Bike Fit.   Rapha has also generously ponied up one Lightweight Jersey, a Team Cap and a pair of Pro Team socks that I’ll be randomly giving away to an email subscriber. Hot damn – I’m even gonna subscribe!

If you haven’t subscribed it’s not too late.  Either do it below or on the right sidebar of this page.  For you RSS/Email readers, sorry but you’ll have to come to the site to sign up.

Thanks and I hope you’re all enjoying this sensational weather we’re having here in Australia.  For those of you in the Northern Hemisphere – you’ve had your summer.  Hope you’re having fun with cyclocross!  ;-)

I’ve been sent this video quite a few times after it was published in the AdelaideNow online newspaper last week.  I appreciate and respect fellow cyclist’s efforts in lobbing for better bicycle laneways which I’m all for, but seriously, you’re endangering your own life if you’re not confident to ride in the type of traffic shown in the video.  A bike lane is only a white line and a false sense of security.  Most of the times I’ve been hit or almost hit by a car it’s been by a driver turning left into me through the bike lane.

As it states in the YouTube description, this is awkwardly embarrassing:

To minimize the risk of cars passing too close the cyclist rocks from side to side and flaps his arms to seem unpredictable to cars behind so they will not try and pass unless they can give him a wide berth.

I’m not convinced this is the best approach. Instead of flapping your arms like a chicken, simply give yourself some presence by riding a meter out from the curb so that traffic has no choice but to go around rather than squeeze by you.  Be predictable on the road so that drivers can judge how they’re going to get around.  We may be annoying them with our chosen form of transportation or recreation, but 99% of drivers aren’t homicidal and aren’t going to try to kill you. Riding like a maniac isn’t going to discourage the small percentage of drivers trying to give you a scare.

Also, if the unmarked 300m stretch is indeed that dangerous, you may want to consider merging onto the perfectly good walking path on your left in the video.  Riding on it might be illegal, but if you’re not confident enough to ride in traffic the small inconvenience may be the safest bet to get you home.

That said, I’m speaking with complete and utter ignorance to the cyclist/motorist situation in Adelaide.  I’ve only ridden there once but it didn’t seem much different than Melbourne.  However, Queensland drivers are a different beast altogether. Shocking!

I had a great question from a reader last week on how to look PRO.

Q. Having formally been a fairly keen golfer who started as a hacker and progressed to being a fairly decent low marker I know the transition from buying the wrong gear and wearing the wrong clothes. Being pretty new to this cycling thing and having already lived the loser/geek horror in my former golfing life I am scared, seriously scared, of going through that terrible process again.

Can we have some sort of ‘losers’ guide for those who can’t even get to the looking ‘pro’ stage yet. I mean I am so fearful of what to buy. E.g. does buying a pair of Livestrong Oakley’s make you and immediate loser who is just trying to look like Lance? I want to get a new helmet, and note to look pro it should be white…but!!…is it ‘loser’ to get one with the ‘worlds’ colours on it? I am paralyzed with potential ‘loser’ fear of making a purchase I will think is cool and only learn to regret in months to come…help!!!!!!!!!!

Great question and I think I can help.  You’re right – there’s a fine line between what the snobbery of cycledom considers to be wanker and what’s considered PRO.  If there’s one thing I know it’s how to look PRO.  Having the look is key.  If you don’t have the look, I’m not going to let you have the wheel I’m sitting on.   Let us start from the bottom up outlining the basic rules of how to dress PRO.

Shoes

Not PRO: Thou shall refrain from wearing mountain bike shoes unless one is racing cyclocross in Belgium. Nothing will relegate one to the back of the pack quicker than wearing a set of mtb shoes on a bunch ride.

PRO: One shall only consider wearning white shoes.  However, the better one gets, the more obnoxious one’s shoes can be.  If done carefully, one can disguise lack of ability and fitness with a loud set of shoes.

Socks

Not PRO: Thou shall never wear socks that are low cut, dirty, non-cycling specific, any color other than white.  Socks are paramount.  One shalln’t overlook sock detail or the whole image will be blown.

PRO:  High-cuff (12cm, no more no less) Capoforma socks are only to be worn.  Preferably brand new every time one rides.

Photo by fyxomatosis

Leg Warmers

Not PRO: Skins or any other compression garment underneath one’s knicks are strictly forbidden.  These are not meant to keep one warm and demonstrates one paid $140 for some tight pants with no understanding what they’re for.

PRO: Though shall use embrocation in place of leg warmers whenever physically possible.  When not possible (i.e. -15C), one’s leg warmers must match perfectly with knicks with sponsor logos is plastered all over.

Knicks

Not PRO: Thou shalln’t wear plain black knicks unless racing for Rapha Condor.   In addition, any knicks without a bib are strongly frowned upon and demonstrate one’s noobness.  At the opposite end of the spectrum one shall not, under any circumstances, wear knicks resembling these:

PRO:  One shall wear superb quality knicks that make a statement one’s commitment the roadie image.   Again, do not consider wearing anything except for bibs.  The current UCI world champion  is the only one on Earth permitted to wear white knicks.

Jersey

Not PRO: Yellow, Green, Pink, Pokadot, World Champ, etc are strictly forbidden for everyday use.  ProTour replica jerseys are also not permitted unless one is Gerro or equivalent stature.  Cutoff arms are largely disproved upon unless one is of Italian descent or has worthy deltiods.  Tanlines are PRO and are a statement of one’s level of commitment to being PRO.

PRO:  PRO-approved jerseys can be acquired from Campagnolo, Santini, Rapha, Capofroma or an obscure Belgian team one raced for over the summer.  Under no circumstances will anything other than full zip jerseys be worn.

Arm Warmers

Not PRO: Loose fitting armwarmers or long sleeved undergarments are not PRO.   This clearly demonstrates one does not appreciate proper layering techniques.

PRO: One’s armwarmers shall be a perfect match with thy jersey. Tight fit is key.    If caught in a dilemma, armwarmers are better being too short than too long.

Helmet

Not PRO: Thou shall not don a helmet exceeding 3 years old and below $200.  Subtle differences in helmets can make them look either cheap or PRO.  $200 is that threshold.    Visors and magpie diverting tie-wraps are automatic exclusion from the PRO Beach Road peloton.  Helmet shall be worn over forehead 2cm above eyebrow, not tilted back.

PRO:  If in any doubt – WHITE.  One cannot faulter with a $200+ Giro or Bell helmet.  Hideous are Metz helmets.  One’s cycling experience is displayed by the way one wears thy helmet.   Give heed to this small detail that is paramount to the PRO look.

Cap

Not PRO: One who dons a baseball cap underneath thy helmet shall incur a hefty penalty.  Proper cycling caps shall’nt be worn backwards.  And unti Marco Pantani comes back from the dead, thy bandanna shall never arise.

PRO:   Cap is only to be worn when armwarmers (at minimum) are called for.  35 degree weather does not warrant the use of a cap.  For locally PRO-made caps checkout Rocketfuel

Sunglasses

Not PRO: Casual-wear sunglasses or anything with a wire frame is highly unacceptable.

PRO: Oakley Jawbones and Radar are PRO.  One cannot falter with any of these. Occasional models of Rudy Project are satisfactory and Giro are starting to become cool.

If you catch me violating any of these rules please pull me aside and politely tell me.  As snobby road cyclists we have all signed up to a commitment and obligation to make each other look and feel PRO.

photo by fyxomatosis

• Sometime it’s healthy to get out for a ride with a group of guys outside of your inner-circle.  It’s a refreshing change that’ll show you new roads and potentially new friends.  That’s just what I did last Monday.   TC, Matt and Andy took me out for an EPIC loop I’ve never even considered before.  As usual, TC from fyxomatosis captured the day with his sensational photography.  Here’s a taste of What You Missed Monday Morning on this FYX EPIC

• This Monday life as I know it will be over.  I’ve had to concede to getting a real job back in engineering.  :-(   It won’t interrupt this blog however. You may see more guest posts to help me out,  but it’ll be business as usual.  I’ll just be much more busy.  Don’t be surprised to see me gain 10kg either.

• Cyclosport Victoria is now allowing helmet cams in races.  I have to admit, I pushed the issue with this video but they understand the positive impact that something like this could have and just released this statement regarding cameras in races:

We are pleased to report that CSV has completed the investigation, and has ruled the following:

As of the 1st January 2010 the following shall apply:

The promoter shall be the sole decider as to whether or not a competitor or competitors shall be allowed to affix a video camera to the front and or rear of their bicycle during competition. If the promoter so allows it will be subject to the following:

1. The promoter must liaise directly with the Chief Commissaire and advise that he is allowing video cameras at that event.

2. Prior to the event, the bicycle, with camera mounted must be presented to the Chief Commissaire for checking.

3. The camera must be securely mounted (to the satisfaction of the Chief Commissaire) on a component of the bicycle such as the handlebars, front or rear forks, head tube or seat pillar.

4. Under no circumstances will cameras be allowed on / in clothing or mounted to helmets.

CSV recognises the value of new tools like these to promote the sport and is keen to encourage anything that grows participation and interest in the sport. As you would appreciate, our first responsibility is to provide safe racing for all which is why there has to be some caveats on their use.

• Ever thought about giving cyclocross a go?  It’s the most punishing and horrible discipline in cycling.  You ride hard, your legs burn and you pray for the opportunity to get off and run.  Then you’re forced to run up a steep hill or a pool of sand and then you’re cursing the new heights of lactic acid you’ve attained. Then you hop back on your bike and there’s a brief respite before the lactic acid rushes back to the cycling muscles.  It’s pure EVIL. You can now try this in Melbourne here (below).  Can’t wait!

Disclaimer: this is not a sanctioned race. It’ll be run in an informal manner by keen volunteers who simply want everyone to have a good time. Don’t take it too seriously!

Working with the Rapha team over the Sun Tour was a fantastic experience.  Aside from getting some great blogging material and meeting heaps of new friends, it also scored me a few freebies.  First and foremost I’m now the proud owner of over 100 new waterbottles (sorry, not the cool Rapha biddons).   This is a dream come true for me.  I’m very particular about my bottles and I’m also too cheap to spend $10 on a new one.   These are perfect.  Never will I need to buy another waterbottle again.

The other piece of swag I received for all my lackie work was Ben Greenwood’s broken team frame (as shown above).   The carbon frame is fixable so I thought this would be a great opportunity to do something special with a bike that represents an amazing week of memorable experiences.  I love the understated nature of this frame and think it has some huge potential to be something very unique once we heal it’s wounds.

I’m not aiming to make this the lightest and most schmick bike on the planet – I want it to have character.  I’m thinking that a “classic” theme with a modern flare to build around is my desired approach.  Things like:

- Selle San Marco Regal or Brooks saddle

- Ambrosio tublular wheelset

- Camy, Shimano or SRAM?

- Fyxomatosis chainrings

- It also needs a new paintjob.  I’d like it to have some nice detail added but all of the decals kept the same.

I think you get the picture.  These are just suggestions to get my head around the style of bike I’ll be building.

So what I’m looking for are suggestions from you guys on how to build this bike up in the stated theme as well as offers from local Distributors and/or Bike Shops to help me out with some components and product for this rig (email me here if interested).  Of course I’ll be documenting this whole process and everyone who helps will be getting full props.

My plans for this bike are simple.  This will be the CT Community Bike. If you’re visiting to Melbourne and need a bike to ride I’d be happy to lend it to you and show you around.  Or if you live in Melbourne and just want to go for a ride with it and me that’s cool too.

Cool? Cool.

A few months ago I did a couple posts on ankling.  You can find them here and here.  Ankling is basically a pedaling technique that recruits different muscles to either produce more power or to give your primary pedaling muscles brief respite.

I shot this video to show-off 4 things:

1. My new team kit that just arrived.

2. My new Canon 7D shooting at 60 fps in slow-mo.

3. The absolutely beautiful titanium Independent Fabrication bike that I’ve been using from Cycling Edge.

4. Most importantly, the subtle difference between regular pedaling and ankling. If you look at the illustrations in my previous posts together with this video the technique will hopefully make more sense.   Many people find it confusing.

It’s impossible to tell but I’m pedaling at about 90-100rpm here. The video is slowed down to 25% of regular speed.

Link on YouTube

So the finalists have been announced for the People’s Choice Aussie Cyclist of the Year Award.  They are:

•    Brendan Bailey
•    Caroline Buchanan
•    Cadel Evans
•    Simon Gerrans
•    Jared Graves
•    Anna Meares
•    Mark Renshaw
•    Sam Willoughby

My vote is for none other than GERRO.   There’s no question in my mind.  Sure Anna Meares kicked my butt up Ricketts Point and that’s usually worthy of an automatic win for the award, however Gerro still gets my vote since he leaves cheeky comments here from time to time.

Gerro’s results for this year include:

•    10th World Road Championship
•    1st Vuelta a Espana – Stage 10
•    1st GP Ouest Plouay
•    1st Giro d’Italia – Stage 14
•    6th Liege-Bastogne-Liege
•    8th La Fleche Wallonne
•    7th Amstel Gold Race
•    2nd Tour of Denmark – Stage 1
•    3rd GP di Lugano
•    6th Volta ao Algarve - Stage 3
•    1st Jayco Bay Cycling Classic – Stage 1

I’m pretty sure he could even beat me up Ricketts point but he hasn’t yet so therefore he cannot claim it in his 2009 results.

Who do you think deserves to with the Australian Cyclist of the Year Award?