tempo

Quote of the Week
“Tim won it the second night in Thailand for propositioning a transvestite to give him a massage.”
Ian Jackson explaining why Tim Murray won the Silliest Medal.

What Else Would You Do On a Sunday Morning?

The sun was up at Lansdowne on Sunday morning and so were 104 riders spoiling for a fight.
Paul Clarke from Penrith made it two in a row to win A grade. Waratah Paul Regattieri capped off a stellar season by recording his first win in B grade. Matthew Johnson from North Sydney also achieved his maiden victory by humbling C grade (they look humble, have you noticed?). Waratah Geoff Milgate had his first win in D grade after only four rides and Rodney Wagner put himself back in the frame by a convincing win in E grade.
Check out full results and see all the action with Ernie’s photos.

Racing 22 November 2009
This Sunday we are racing at the Eastern Creek Raceway. All grades start at 07:00 hrs. The Duty Officer is Gil Gourvil, the Commissaire is Mike Wilson and the Duty Helpers are Mike Pugh and Simon Walsh.
Please note that this is the last race of the points series to decide the Waratah Sprint Champion for 2009.
Check the Infoline 1902 261 007 for last minute changes and the Programme for future events.

Trackies

The Summer track programme kicks off this Saturday at Dunc Gray with the Sydney Cup on Wheels. Check out the full calendar and make sure you get your entries in on time.

Pointscore
With only two to go to the end of the Pointscore  the action is reaching fever pitch. Chris McGuigan is still ahead but his lead has been drastically reduced by Rodney Barnes in second place, closely followed by George Matz and Paul Shepherd, with seven or eight others within ten points of the leaders
Check out where you stand in the Pointscore.

tempo Cup

The tempo Cup is fast approaching on 6 December at the Eastern Creek Raceway. It’s the end of the racing season and we celebrate the real reason for riding--camaraderie. As usual it will be a fun day with the emphasis on enjoyment. There will be the famous Friendship Lap; the Club Song and champagne to toast friendship in cycling; free goodies of all kinds and the awarding of the tempo Cup to the most popular rider.

Ernie’s Excursions

Friday and it has been a very good social week. I only did 165 kilometres training and I have to say that I have been enjoying the chatting and bunch riding and birthday celebrations at the coffee stop, not to mention the lamingtons and muffins put on by George the proprietor for a rider’s big 40 birthday. That takes me back, and once again I am ashamed to admit that at that age I rode my bike through the General Bourke Pub after a Christmas Eve works party, and on the following morning when my kids woke up to see what gifts Santa had brought them what a surprise they got when they looked out the window and saw money all over the back yard. They thought that Santa had gone a bit overboard, and then I crawled out of their cubby house and gathered up what was left of my holiday pay. It was a pretty wild ride home that night as the bike had thrown me off a couple of times, and the handle bars were all bent around and the front wheel was buckled. so as you can see I have set the (good conduct ) bar fairly high for my eight grandkids to follow. I am pleased to report that time and life have tamed me, but there are times when I am still Concord’s oldest teenager.

I always have had a problem with grammar and as a teenager my poor mother used to spend all her time correcting me. When I was young all I wanted to do is have fun and you don’t see the need to speak correctly. Well this was brought home to me one night when a mate and I were trying to pick up a couple of girls and my mates opening line to the girl was "Haven’t I sawn you somewhere before?” Well I nearly fell through the floor, and to this day I don’t know if the girl was taking the mickey because, without batting an eyelid, she came back with “Yes I’ve sawn you somewhere before too”. With the ice well and truly broken we then set off for the local town hall. In those days there was ballroom dancing every Saturday night, and I loved nothing better than gliding around the dance floor with my two (size 14) left feet. In those days we didn’t need pills to have a good time, because there was nothing better in the world than holding a beautiful girl in your arms and guiding her around the floor to music coming from a large live band. This created a magic spell between two people, and it was a good way to impress girls with your best Fred Astair impersonation (mine was more Mr Magoo). A lot of people met their life partner at these dances. My long-suffering wife and I are coming up for our 50 years of marriage.
Ernie Smith

Fitness
Baking soda has been on the cycling menu for years as an ergogenic to buffer the effect of lactic acid build up and hence increase power and endurance at maximum threshold levels. The reason it hasn’t been universally adopted by cyclists is it only appeared to work for high intensity intervals and had disastrous effects on the digestive system. Consequently only trackies with immediate access to a loo use it routinely.
However Peak Performance reports as yet unpublished research (PP279) that ingesting sodium bicarbonate increases the number of mitochondria--those miraculous little chemical factories that supply us with power--in fast twitch muscles, effectively increasing both our power and endurance at threshold lactate levels. Some of the results the researchers reported were dramatic with increases in time to exhaustion improving by over 40% over an eight week dosing regime.
...and the trips to the loo? PP recommends taking the bicarb solution in two doses: 0.1g per kilo of body weight 90 minutes before exercise and again 30 minutes before.
We would suggest trying it close to home or in a short course crit first before adding it permanently to the ergogenic arsenal.

Chemical Bill
Creatine
Current research suggests that Creatine (Cr) supplementation, when combined with training, has been shown to significantly augment performance. Moreover, the combination of Cr supplementation and High Intensity Interval Training (HIIT) may lead to greater improvements in maximal oxygen consumption (VO2PEAK), ventilation threshold (VT), and time to exhaustion (TTE) than previously reported with HIIT or Cr supplementation alone.  While Cr is known to improve anaerobic performance, its use in aerobic performance has been under-researched. A new study recently published in the Journal of the International Society of Sports Nutrition evaluated the effects of high intensity interval training (HIIT) and creatine supplementation on cardiorespiratory fitness and endurance performance.
Traditional endurance training has been shown to improve aerobic capacity, such as the ability to sustain a given submaximal workload for an extended period of time, or to produce a higher average power output over a fixed distance or time.  Physiological adaptations from training, resulting from an increase in mitochondrial density, include changes in skeletal muscle substrate utilization and improved respiratory control sensitivity.  High-intensity interval training (HIIT) is a time-efficient way to induce similar adaptations, such as increased maximal mitochondrial enzyme activity and a reduction in glycogen utilization and lactate accumulation.  In addition, HIIT may be more effective than conventional endurance training at improving muscle buffering capacity.  HIIT consists of repeated bouts of short to moderate duration exercise completed at intensities greater than the anaerobic threshold, interspersed with brief periods of low-intensity or passive rest.  HIIT is designed to repeatedly stress the body, physiologically, resulting in chronic adaptations and improving metabolic and energy efficiency.
In this study forty three recreationally active men completed a graded exercise test to determine VO2PEAK, VO2PEAKTTE, and VT.  In addition, participants completed a time to exhaustion (TTE) ride at 110% of the maximum workload reached during the graded exercise test to determine total workload.  Following testing, participants were randomly assigned to one of three groups:  creatine (creatine citrate) (Cr; n = 16), placebo (PL; n = 17), or control (n = 10) groups. The Cr and PL groups completed four weeks of HIIT prior to post-testing.  
In conclusion, this study supported previous evidence that HIIT is an efficient way to induce cardiorespiratory improvements.  However, although Cr supplementation has been shown to improve intense exercise, no apparent benefits were observed.  Furthermore, while improvements in VT were observed following Cr supplementation, under the trial conditions (10g of Cr per day for five days per week for four weeks) it does not seem to further augment maximal oxygen consumption, greater than HIIT alone. However, Cr supplementation may improve submaximal exercise performance and further studies are warranted.  

Kaffee Klatsch
“G’day mate. The usual thanks Bev. Mate, have you seen the boys latest gear?”
“Not more toys!”
“Nah mate--gear--you know, jerseys--stuff you wear.”
“Yes, I do know the intended use for jerseys but what’s so special about them?”
“They’re not Club gear mate, they’re all wearing overseas stuff with funny names and bright colours.”
“Like Poseur, Club Anaerobica and Cafe Club?”
“That’s the stuff mate--bunch of posers!”
“Exactly. It’s that time of year again--the Silly Season. The racing season’s drawing to an end, Christmas is fast approaching and an old man’s fancy naturally tends to thoughts of dressing up in peacock plumage.”
“Didn’t see that one mate, but why are they buying all that crap. Don’t they like the Club gear?”
“Aah, now that’s a good question.”
“What’s a good answer?”
“Very funny--for you! In evolutionary and sociological terms displaying bright colours is normally about attracting a mate. As our bunches are all male that’s both unlikely and undesirable.”
“So why do it?”
“You may not like this answer but it’s all about borrowing prestige by proxy to bolster up a lack of ability in front of our peers.”
“I don’t understand mate.”
“Naturally. What I mean is that when Gonzo pulls on a jersey covered in obscure foreign names he’s telling you that he belongs to some elite European team and by association he’s a gun racer too.”
“But he’s not! I beat him this morning.”
“My point exactly. You beat him physically but he had the social edge because you were intimidated by the unknown power of his jersey.”
“But it had a skeleton on it--all bones.”
“(Sigh) That’s Gonzo for you--can’t even get the social cues right.”
“So what do I wear?”
“Well, if you really want to impress the boys do what real pro riders do when they’re not wearing Club gear and wear only plain colours with no names.”
“That’s not very cool. What do I say when the boys ask why I can’t afford a decent jersey?”
“Tell them you’re under contract and not allowed to advertise.”
“Oh, I get it--reverse psychology.”
“Good Lord, you really do understand. This calls for a celebration. Two more coffees please Bev--understated ones.”

The Life and Times of Bubbly Bev
Like the beautiful flower she is our Cafe Angel is unfolding her charms in response to the warming of the sun’s rays. It’s a joy to watch.
“I love Summer. Hate Winter.”
So how precisely are her charms unfolding?
“Went to the beach last night with the girls. A few bottles of wine and Kentucky. It was great. Bit cold this morning on the way home though.”
Sounds more like unravelling than unwinding but when you’re young....

Get Into Gear

With all that training you’ve probably worn out all your gear so see Bev for replacements.

Jackets $140
Vests $85
Arm warmers $35
Long-sleeve jerseys $100
Short-sleeve jerseys $80
Knicks $85
Bib-knicks $100
Skin suits 140

Rush your orders to Bev Owen by email or ‘phone (9639 8007), before they all sell out.

Riders of the Week

The boys are back from Laos. We wrote them up last week in their absence and overlooked Chris McGuigan who was part of the intrepid band. Here’s the truth of what went really went on, in Ian Jackson’s words:

“All back home in pretty much one piece after a terrific couple of weeks. I was amazed that eleven people, from both Sydney and Melbourne, could get on as well as we did. This probably had something to do with abundant humour and our inability to remember what was said the day before in order to take offence. Of the Sydney contingent all were either regular Waratah or Dad’s Army riders, so we had a fair idea of each others foibles.
The itinerary included four days in Thailand in the NE Golden Triangle area, a day boating down the Mekong before tackling the northern hills of Laos with its spectacular scenery, limestone mountains and massive rivers. We then arrived in the World Heritage city of Luang Prabang where we spent two days exploring the cities architecture and surrounds. Then we headed south climbing over 1000m in one day in two long ascents. From there it was rolling hills for a few days, staying in remote villages, before arriving in Vang Veng, a town used by backpackers to chill out by “tubing” down the river while consuming huge quantities of beer and other substances. From there onto the capital city of Vientiane, which must be the most laid back capital in the world. The riding was mainly on sealed roads with only light traffic, it was varied and at times challenging, but nothing a determined Waratah couldn’t handle.
The food was good and the beer plentiful, at around $1 a bottle, so we all did our bit for the local economy. Thai and Lao massages were also a regular favourite after a tough day in the saddle (yes, for these you kept your pants on, even Tim). It’s amazing how tiny girls can inflict so much pain on steely cyclists. Each night we had an award ceremony where a medal was presented to the rider who had done the dumbest thing for the day. The recipient had to kneel, usually in a crowded restaurant, as the medal was bestowed around his neck and then wear it at all times for the next 24 hours.

Tim won it the second night in Thailand for propositioning a transvestite to give him a massage. This was before he realised he/she was of dubious sexuality. I think he’d simply been transfixed by the G string.
Laos is landlocked, has a population of under 6 million and is the poorest country in Asia. Despite this the people were welcoming and friendly. If anyone has any interest in adventure travel in out of the way places then Laos should certainly be high on the list of considerations.”

Tim seems to have excelled himself according to Chris McGuigan:
 
“Perhaps one of highlights of the tour, again thanks to Tim, occurred on Day 4. We were riding through the Golden Triangle along the border between northern Thailand and Myanmar (Burma) when our Thai guide “Woody” took us into a local primary school that engaged the students in the production of organic fruit and vegetables. All part of the ongoing campaign to have the locals grow things other than poppies. We were told the produce is very popular with local cafes and restaurants. The kids were delighted to see us and happily posed for photos with several mature eager males in our group who clambered over each other to be photographed with the kids. Meanwhile Tim sidled up to the School principal and said “ I guess you don’t get too many groups of all white older males dropping by for photos with your kids these days.” He looked a little non plussed and couldn’t understand why most of us doubled up in fits of laughter.”

It’s That Time Again
Licence renewal
It’s time to renew your UCI licence and Club membership, which you can do on-line, so do it now.
Pre-paid race fees.
Your Committee is considering offering discounts next year as an incentive for members to join the ‘Pre-paid Club’. Watch this space.

It’s That Time Again Again

The Club Christmas Presentation Dinner is only four weeks away on Friday 11 December at 7:30 at the same venue as last year--the Ryde-Eastwood Leagues Club.
It’s the night when you get your just desserts for all the blood sweat and tears expended during the year--and the sumptuous $20 a head buffet’s worth having too.
This night is filling up fast so get your booking and money to Paul Regattieri asap or when you see him on Sunday at Lansdowne.

Granny’s Egg Suckers
Bike Fit Yourself                   Perhaps you want to get a bike fit, but find that the shops and coaches in your area use different systems and charge a pretty penny. You might decide to do it yourself and this means you need some guidelines, and there is plenty of information on the internet. While not discouraging you from a professional fit, by a competent bike guru you trust, he or she will be working with certain rules for proper fit, even with fancy equipment, charts and tables. Try with these rules for fitting a road bike:
Look like yourself.  It's tempting to adopt the long, low, so-called "Lo- Pro Position" But if your body doesn't fit that model, you will not look like a Pro, you will look awkward and feel uncomfortable. The ideal position is the one that is correct for you- forget about style.
Use numbers as a guide, not as gospel.  Popular fit systems and formulas can produce different saddle height values. Consider them starting points. You are ultimately responsible for your own best fit. View fit formulas as a way to get saddle height and other measurements into the ballpark; then make adjustments based on how you feel.
Aim for comfort.  To be fast, you don't have to be stretched out like a heretic on the rack. Speed follows comfort; speed does not follow a painful position, but injury often does. If you are not comfortable on a 3-hour ride, then something is wrong.
If your position causes injuries, get a new position.  When American Ron Kiefel turned pro in the 1980s, some European racers told him to slide his saddle back for more power. He did this, and promptly injured his back, and couldn't train or race for several months. When he returned to his normal position, he recovered and went on to a pioneering career that included 7 Tours de France. He was able to withstand the demands of 3-week stage races because he adopted a position his body tolerated well, not the position that style or peer pressure dictated.
Your position must not compromise bike handling.  If your handlebar is too low and you are stretched too far, with straight arms and locked elbows, you will not be able to control the bike. If you're bumped from the side by another rider or even a gusty crosswind, your rigid arms will transmit the shock through the handlebar to the front wheel, and you could lose control. Bent, shock-absorbing elbows and relaxed arms are a natural result of a balanced position.
Don't make frequent changes.  When you make a tweak, give it time to settle in. Ten hours of riding is a good rule of thumb. If you then feel another adjustment is necessary, do it and give it the same amount of time. Frequent tinkering never allows your body enough time to adapt. You must give each change a chance.
Don't make large changes.  If your saddle needs to come down 1 cm, do not lower it all at once. Take it down 4 mm for a week, then another 3 mm and finally the rest of the way. Middle aged bodies do not like sudden large changes, even when they are the right changes.
Record your numbers.  Finally, when you settle into a position that works, write down the key dimensions: saddle height and setback, stem length, differential from the top of the saddle to top of the handlebar, distance from the tip of the saddle to the handlebar and to the tips of the brake lever hoods. Then whenever you set up a different bike, you will be able to duplicate your best and comfortable position without all the trial and readjustment.
The Poacher

Hardy’s Humour
Husband: “When I die I know you’ll remarry. So, as soon as I’m gone I want you to sell all my stuff, particularly my bikes.”
Wife: “Now, why would you want me to do that?”
Husband: “Well, I don’t want some other dope using my stuff.”
Wife: “What makes you think I would marry another dope?”
Bill Hardy

Happy Jack’s Coaching Corner
The higher you go, the further the fall
This week, two stories came to my awareness that illustrates one of life’s little mysteries that is difficult to logic. The wife of an overseas friend arrived in the country to undergo chemo therapy to control cancer growth. Her husband followed her later to give her some support. He started to develop some pain and after some tests, he was told that he too had a cancerous growth.
Then I heard that Kevin Black (a wonderful guy with a powerful sprint) who was just coming back from surgery (hernias), had just been run over by a car while riding out to a race. Now with multiple broken bones in his body, he has to climb the difficult path to recovery yet once more.
There is a saying that goes... “If you want something done, then give the job to a busy man”. Why is it that the more that we accomplish, the more that is asked of us? It is much like a criterium at Lansdowne. You attack the bunch and get hauled back. You do it again. The same thing happens. Then you try a third time. You are going flat out and the bunch catches you again. But this time, someone else attacks as the bunch overtakes you. The speed goes up another 5km/hr. You are left in the position of a busy man getting lumbered with another job. You have to pull something extra out of the bag – or you will be dropped and left for a lonely ride to the finish. If you have even been in this position in a bike race, then you will have a direct understanding of one of life’s crazy jokes. You could have conserved your energy in the bunch and stayed protected in their midst – and finished the race with them. Or you could have played the game at a higher level and be challenged and pushed to your limits. It seems safer to take the conservative approach – because the challenges seem to stay away. So why stick your head out? I know times that I have played at the limit, suddenly thrown an additional challenge and have somehow found more hidden reserves to ‘ride out the storm’. However, I have also had times when I have ‘thrown in the towel’. And there are also times when I have just ‘done nothing’. They are all learning opportunities - just somewhat different.
Jack Yuen

New Members
If you have just joined the Waratahs or would like to refresh your memory about what to do, when, and to whom, you will find all the answers in our New Members page on the website, just click here

Like Father Like Son

The love of cycling is in the blood. If you don’t believe me have a gander at the great website run by Jonesy’s son. It’s a good place to find out what’s going on in the world of cycling.

Training Rides
Dad’s Army:0800 hrs Tues & Thurs Mona Vale Rd, St Ives (carpark opposite Stanley Street); 52 clicks through Terrey Hills, Akuna Bay and Duffy’s Forest.
Grandad’s Army: same as above but starts at 0745 hrs.
Homebush: 6.00 am Tues, Wed and Thurs: Olympic Park train station; 45 mins of high-speed fun. Four or five self-selecting bunches to suit all levels. Run expertly by Lidcombe-Auburn but all clubs welcome. Expect large bunches in Summer.
If none of these suit try this website to find out how to link up with other bunch rides--no, it’s not a dating service for lonely cyclists

Subscription
This newsletter has been mailed to you as a WMCC member or as an interested subscriber. If you don’t want to receive it email us with “unsubscribe” in the title