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The importance of the Hip Flexors in correct bike set up

Since I started doing bike fitting (many years ago) there have been three things that consistently come up in fitting sessions:

  1. Saddle is too high
  2. Saddle is too far forward
  3. Tight hip flexors – predominantly on the left side

While the saddle position is a quick one to fix the hip flexor issue is something that cannot be addresses as easily.

The hip flexors play an important role in maintaining a balanced, powerful and pain free position on the bicycle.  An overly tight hip flexor, usually on just one side of the body, often leads to misaligned hips and in turn this negatively impacts the pedalling technique and can lead to a range of pains.

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Jason Mahoney Monday 16 September 2013 at 08:51 am | | Tips | One comment

Mental attributes in elite level cyclists

This one is from a few years ago when I did my level 2 coaching quals.  It relates to the mental attributes that elite level cyclists and athletes have in common.  These are:

  • Discipline
  • Commitment
  • Dedication
  • Will to Win
  • Focus
  • Confidence
  • Self Centred
  • Self Belief
  • Resilience
  • Leadership
  • Emotionally Stable
  • Conscientious

Quite a good list.  Take a moment and have a think about each of these and what they mean to you.


Jason Mahoney Saturday 14 September 2013 at 3:21 pm | | Tips | No comments

Should have, would have & could have.

The are perhaps the three most dangerous phrases in the English language, as if used in the wrong context they can cause all manner of problems.  Cycling is no different and cyclists (and coaches) are perhaps more susceptible to misusing these terms than people in other sports.

Why I hear you ask?

As a coach I often ask riders questions about how they went in a race.   One of the things I am trying to ascertain at this point is what actions the rider took during the race as well as what other riders were doing.  Basically I am sussing out what the rider did and, unless the rider won the event, I will usually ask what they think they should/could/would have done differently now that they can look back at the race.    It’s this type of reflective use of these terms that is invaluable, in fact absolutely critical to the ongoing development and ultimate success of a cyclist.   Learning what to do in different situations during a race prepares you for when they happen again, at which time your odds of make the right decision are greatly improved, and the more ‘right’ decisions you make in a race the better your chances are of achieving a top result, including a win.

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Jason Mahoney Thursday 12 September 2013 at 6:28 pm | | Tips | No comments

Junk miles and how to avoid them

At one time or another every cyclists comes across the term ‘junk miles’, but what exactly does this mean?

Putting it simply, the term ‘junk miles’ refers to time spent on the bike that doesn’t provide any benefit to improving your fitness or race performance. 

But how do you know what type of riding this refers to? and,

What if it’s not as easy as just one type of ride?

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Jason Mahoney Tuesday 10 September 2013 at 07:42 am | | Tips | No comments

Super week for results

With plenty of Argonaut Cycle Coaching riders out racing this week it has been very pleasing to see many of them claim some great results.

Earlier in the week, Lisa Keeling joined here Bicycle Super Store teammates for the latest round of the women’s NRS series at the Tour of Murray.   Lisa has been very active in the peloton all year and the stage one criterium was no different, with Lisa once again proving she knows how to get in the break race winning break.   Using her new found sprint skills Lisa claimed third place from the lead grouping of eight riders.   The stage two time trial was always going to be pivotal to the overall GC results and Lisa rode a great race to finish 7th and once again establish her place in the top 10 on GC.   However with Lisa’s team mate Flick Wardlaw coming in a close 2nd that set her up for a top GC result and Lisa became the team helper for the remainder of the tour, undertaking some great work to keep the peloton under control.  At the end of the tour Lisa successfully assisted Flick retain her 2nd place on GC and along the way she also claimed two ‘most aggressive’ rider jerseys.  Congratulations Lisa

On Friday it was time for the masters to dust off their time trial bikes for the NSW Masters Individual Time Trial championships.   When Mark Crooned rolled up to the start line the wind was starting to pick up and blow more consistently.  From his accounts it was a very tough outward leg and despite his best efforts after the turn he didn't quite get on top of the gear to take advantage of the tail wind.  However despite this Mark successfully claimed a podium spot, with silver in the MMAS 4 category, only 12 seconds behind the winner.  Well done Mark

Not long after Mark finished his race and Brad Drew was also preparing to start.  The wind was definitely more constant now and pacing the outward leg was becoming a lot more crucial.   Brad is still building up for the Australian Masters championships so this race was more of a ‘recon’ to see how the legs are coming along.  Despite this Brad placed 5th in his category and also bested last years nationals time.  A great result that bodes well for better things to come in October

On Sunday it was road race day at the NSW Masters and Kenneth Webster was out to impress in the MMAS 1 race.  Kenneth has had a solid build up over the last few months and all his hard work paid off as he claimed the win.  Congratulations Kenneth.

Jason Mahoney Sunday 08 September 2013 at 5:38 pm | | Race Reports, News | No comments

Visualisation. What do you see in your minds eye?

There is no doubt that sports psychology can assist in improving your performance.  However, it remains one of the most mystifying topics for athletes and coaches and as such it isn’t used anywhere near as widely as it should be.  One of the issues is the wide range of activities that you can undertake and it can be quite confusing which one is relevant before even trying to under how to do it.

If you’re new to the world of sports psychology and just wanting to get started with an easy exercise then visualisation is the one to go for.

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Jason Mahoney Saturday 07 September 2013 at 2:22 pm | | Tips | No comments

Time Trial Masterclass session

Do you want to improve your time trial ability ahead of the ACT Champs, Vets Champs or Australia Masters Champs?

Here is the perfect opportunity to develop your TT skills while getting in a great workout in the lead up to these events.

TT Masterclass

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Jason Mahoney Friday 06 September 2013 at 5:28 pm | | Default, News, Race Reports, Rider Info, Tips, Training Sessions, Linkdump | No comments

Tapering – The art of managing training stress balance

Over the last 5-10 years the use of software to help manage training load and fatigue levels has become more prevalent.   There are many advantages to this, one of which is being able to determine what the impact of a specific sessions training load will have on overall fitness and fatigue levels.   This can be especially useful when managing a taper for an event.

Generally speaking you should be aiming for a positive stress balance for the day of your target event, but the exact number (or extent of the positive stress balance) will depend on the type of event you are preparing for as well as how high your training load was in the preparation period.    Research has shown that the best results for track events (typically sprint, time trial or high intensity events) comes with a positive stress balance of approx +30, while peak performance for endurance events is more likely to occur with a stress balance between +10 and +20.    The stress balance you should strive for will depend a bit on personal experience but may also be impacted by the event, for example when tapering for a multi day tour it may be more desirable to start with a higher balance (above +20) and then let the first day's racing start to bring it down.  This way you can help delay the onset of fatigue unlet a lot later in to the tour.

So, if you know what stress balance you want to achieve for an event, how do you go about making sure your taper works effectively and that you can hit those magic numbers on race day.  Well it takes a bit of foreknowledge and sometimes a bit of mathematics.

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Jason Mahoney Wednesday 04 September 2013 at 11:47 am | | Tips | No comments