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Needed: Riders for a free coached session – Thursday 30th Jan

Just putting a big shout out to all riders. I am in need of around 7 riders to attend a 'special' coached training session at 6am on Thursday 30th January 

The session will include a combination of skills and sprint interval work.  The skills included will be obstacle jumping and feed zone skills such as taking bidons.

The session will be coached by Vicki Whitelaw. Vicki is currently in the final stages of completing her level 2 coaching qualification and this session will assist her meet the assessment requirements.

Details of the session are as follows:
Time & Location: 6am Thursday 30th January at Dairy Flat rd, meeting at southern entrance (Fyshwick end).  See map for exact location.
Duration: The session should be finished by approx 7:20am
Requirements:Must have a current Cycling Australia licence (must bring it with you on the morning), have a fully working and safe road bike & Australian Standards approved helmet.

Ability Level: Due to the nature of this session it is more suited to intermediate or elite level cyclists.  Anyone interested in racing NRS type events with feed zones would benefit from this session.

If you would like to attend the session can you please contact me and provide your name, email address and a brief (2-3 lines max) description of your riding/racing experience. My contact details are:

Jason Mahoney, Argonaut Cycle Coaching
email: argonaut.cycling@gmail.com
phone: 0437972768

Many thanks
Jason

Jason Mahoney Monday 20 January 2014 at 12:37 pm | | News, Training Sessions | One comment

Important changes to UCI Time Trial Bike setup for 2014

Just prior to Christmas the UCI announced some very important changes to the regulations regarding the set up of time trial bikes.  These rule changes affect anyone who races in a Cycling Australia affiliated club or national time trial event.

The rule changes affect the use of the morphological exemptions for the 5cm seat setback and the 75cm handlebar extension reach rules. 

 

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Jason Mahoney Monday 20 January 2014 at 08:40 am | | News | No comments

To split, or not to split. That is the question.

It’s one of the most common questioned asked in cycling forums and to coaches worldwide.  Is there any from benefit or problem if I split my days training into two rides?

This question is of significant importance to the vast majority of cyclists, most of whom complete training sessions on their way to work and then when they commute home afterwards.  Seldom does the ‘commuting’ cyclist have time for ultra long training session in the morning and anything before a 5am wake up call for many would be deemed hazardous to your health.

But, where does that leave your training?   Can you get by with shorter morning rides or by splitting the days training into two sessions?  It probably won’t surprise you that there is no single answer to this question other than the classic ‘it all depends’.

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Jason Mahoney Monday 02 December 2013 at 2:22 pm | | Tips | No comments

Discipline vs Desire

Discipline is having the self control to do what’s necessary to improve your performance, while desire is the drive that sets our goals and wants us to succeed.

While both of these are absolutely necessary to achieve your best they don’t always play nicely together.  For example if you’re starting to feel a little tired and sluggish but you have a session planned for that day, what should you do?   Desire wants us to ride.  Desire wants us to make sure we don’t miss out on any training sessions that will help us be the best.  However, discipline wants us to have a rest.  Discipline knows that recovery is as important as training to reach our goals.    Which ‘voice’ you listen to will ultimately dictate what you do for the day.

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Jason Mahoney Friday 08 November 2013 at 08:04 am | | Default, News, Race Reports, Rider Info, Tips, Training Sessions, Linkdump | No comments

Identifying threshold power - Cherry picking data

It's not always convenient to schedule and complete a performance test during a training program.  Fortunately there are several other ways in which you can keep tabs on changes in performance and identify if your training zones need updating. Previous blog posts have looked at using histograms and the various testing option, however there is another method that can be used to determine threshold power, it’s called Cherry Picking and it can be a useful method for riders who use a power meter.

 

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Jason Mahoney Tuesday 05 November 2013 at 09:22 am | | Tips | No comments

Rotor Q-Rings. First impressions and long term review

Back in mid 2012, when I was first looking at getting back on the bike after my lengthy illness I was quite interested in trying the Rotor Q-rings. I had been following the evolution of these for a number of years but had never had access to a set to try out before deciding to commit to purchasing some.  In the past I have tested a rider using oval chainrings and there was a reduced heart rate for a set power output and I have been keen to try them ever since.  As it so happened I lucked upon a set, albeit a large set (44/54) when I purchased my last SRM.  They sat in my garage a while and then I lent them to a rider who, unfortunately never got to use them (injury).  Once I got back on the bike I installed them to see how they felt.  The following is my first impressions, after having ridden them for just over a week (back in Aug 2012) as well as my longer term review.

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Jason Mahoney Friday 01 November 2013 at 10:05 am | | News | One comment
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Fat vs Carbohydrates – Where are you getting your energy from

Just a quick little post for today.

The table below provides some data estimates on the contribution of fats and carbohydrates to the total energy requirement while cycling at 200w for 2 hours

Fat (grams/min) 0.2 0.3 0.4 0.5 0.6 0.7 0.8
Fat (kj) 888 1332 1776 2220 2664 3108 3552
Carbs (kj) 5512 5068 4624 4180 3736 3292 2848
% carbs 86.1% 79.2% 72.3% 65.3% 58.4% 51.4% 44.5%

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Jason Mahoney Wednesday 30 October 2013 at 08:07 am | | Default, News, Race Reports, Rider Info, Tips, Training Sessions, Linkdump | No comments

Learnings from an old race report – overcoming complacency.

It's not often that I write race reports for my own events, but back in mid 2011 I made an exception (on my old website) following the NSW Masters Road race as there were some important lessons for riders of all abilities.

Recently I have written about the importance of the post-race debrief and several times I have mentioned how a post-race review can be used to identify areas for improvement.    My own post-race review of the NSW Masters race, that was outlined in my race report, provided a good example at the time of how ever experienced athletes can sometimes make mistakes by taking things for granted and being too complacent during a race.

I just uncovered this post in a recent review of my old web files and thought it was a good one to re-post on the current site.  So without any further ado, here is that race report/blog post.

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Jason Mahoney Friday 25 October 2013 at 10:15 am | | Race Reports, Tips | No comments