In the UK :  

youth A u16..6.93m - ~7m, ~same as us, 1 year offset younger kids
youth B u14..6.45m  - bigger than us
youth C u12..6.05m  - bigger than us
youth D u10..5.40m  - ~same
youth E u8..5.10m - do we have U8's?!

They're not falling apart, in fact, Le Poms seem to do pretty well ...

In the US (not so much a powerhouse anymore, but interesting all the same) :

17-18: Unrestricted
15-16: 6.78 meters (22'3")(48x15)
13-14: 6.36 meters (20'10.5")(48x16)
10-12: 6.00 meters (19’8”)(48x17)
For Juniors 16 and under who are competing in Championship team sprint, team pursuit, keirin, or Madison the 17-18 (unrestricted) gear limit applies.

I don't have the rules for other countries yet, watch this space ..

Not everyone's a fan of the 7m rollout for J17's.  I've gone on to discuss this in the past.  We now have our first lot of in competition times from Vic titles to look at.  So let's have a look.  I'm going to just look at sprint, I am not interested in the pursuits!

This year :

Event 3: JW17 Time Trial

2 Laps 500m Final - STANDINGS

No new records.  Reasonably close times. 

Compare to last year

Courtney FIELD(CAR) 38.195
Emily APOLITO(BBN) 39.256 +1.06
Chloe BAGGS(BBN) 39.656 +1.46
Emma BILSTON(B-S) 40.629 +2.43
Zoe NICHOLSON(ART) 41.872 +3.67
Nicole CLARK(WNG) 44.980 +6.78
Rebecca THOMSON(LAV) 45.568 +7.37

Apart from the outlier (Courtney), they're pretty close.  A little faster with the bigger gears, but there's too much variation in te size of the girls fields and the quality of them to make any judgements yet.  There's a lot of depth (relatively) in JW17 this year.

And the F200 :

Event 15: JW17 Sprint Qualifying

Flying 200 Top 8 to Quarter Finals

CF last year :

Courtney FIELD(CAR) 12.466
Emily APOLITO(BBN) 13.308 +0.84
Zoe NICHOLSON (ART) 14.670 +2.20
Rebecca THOMSON(LAV) 15.109 +2.64
 

Here we see some bigger differences - again, if we ignore Courtney as an outlier, the top three girls rode significantly faster this year.  For the girls this isn't a suprise in the F200, they can wind up the gear, rather than have to accelerate it from a standing start (and most of the girls are not very strong, I don't think many of them lift), so I'd expect to see bigger changes here.  What we are seeing is greater density at the top end.  The girls field in 2011-2012 was tiny though, so the sample size is too small to draw any conclusions from, except that we have more JW17's racing sprint this year and that's a really good thing, there's also no (that I have seen) dead bodies on the floor.  The horror of allowing 14 and 15 year olds to rev a little lower has not killed anyone.  If anything, it's leveling the playing field a little, the mashers can keep up with the hummingbirds. AMAZING!

Where do we have depth? The boys.  This is where we don't tend to see outliers so much because the talent pool is much bigger.

This year :

Event 4: JM17 Time Trial

2 Laps 500m Final - STANDINGS

CF last year:

1 Jay CASTLES(SHP) 34.608
2 Mathew ROSS(CAR) 35.419
3 John COCHRANE(BBN) 35.484
4 James DANN(BBN) 35.600
5 Jack HICKEY(CAR) 35.775
6 Jerome BECHAZ(CAR) 36.075
7 Braeden DEAN(BGO) 36.142
8 Jordan STANNUS(CAR) 36.866
9 Angus LYONS(B-S) 37.349
10 Caiden HULL(CAR) 37.580
11 Thomas VERLEYS-DONK(CAR) 37.878
12 Pierce CONNOR(BBN) 38.381
13 Lucas HAMILTON(ART) 38.383
14 David KOROKNAI(CAR) 38.436
15 Jade MADDERN(CSL) 38.764
16 Angus FLOOD(BBN) 38.820
17 Jack WALK(WGL) 39.241
18 Steven CARROLL(PRS) 39.563
19 Nicolas ABELS(BWK) 39.679
20 Hamish HAYNES(SHP) 39.935
21 Ned EFE(CAR) 40.039
22 Tomarsh LOKI(WNG) 40.555
23 Michael STRINGER(BBN) 41.495
24 Jarrod WILSON(BBN) 42.294
25 Lex MUNOZ(CAR) 42.452
26 Stephen DAMM(LAV) 42.841
27 Jacob MUMFORD(BBN) 44.577

Quicker across the board.  Not dramatically, but it's significant.  No dead bodies.

In the F200, we're a little quicker, but interestlingly, a lot denser at the top end.  I wonder if any of the kids can get into the 10's if we find any real outliers?  Wouldn't that be amazing ...

Event 16: JM17 Sprint Qualifying

Flying 200 Top 8 to Quarter Finals

Last year :

Jay CASTLES(SHP) 11.631
Jack HICKEY(CAR) 11.682
John COCHRANE(BBN) 11.733
James DANN(BBN) 11.780
Braeden DEAN(BGO) 11.809
Jerome BECHAZ(CAR) 12.154
Jordan STANNUS(CAR) 12.383
Thomas VERLEYS-DONK(CAR) 12.623
Lucas HAMILTON(ART) 12.659
Angus FLOOD(BBN) 12.791
Nicolas ABELS(BWK) 12.839
Hamish HAYNES(SHP) 13.038
Jade MADDERN(CSL) 13.546
Stephen ELLUL(BBN) 13.635
Jarrod WILSON(BBN) 14.136
Ian HERMAN(BWK) 15.915
 

 Any conclusions to draw?  Not yet, it's too early to tell and I have only done a very quick and cursory look at the times from two Vic titles and I haven't considered atmospheric conditions etc.  We'll see what happens at the Aussies and also when this lot of J17's move up to J19's next year.  Remember the whole aim is to make the J19 -> senior jump less of a killer, and that will take 3-4 years to show itself.  So far, no dead bodies, no velodromes lined with corpses and we saw some really good, close racing on the weekend, in particular in the JW17's sprint and keirens.

Wow, it seems like only yesterday that I was working with Neil and Trevor Cameron as my first victims while I got my level 1.  I still get to work with Neil sometimes!  A decade of coaching ... It's been a lot of fun and an amazing journey, but I am still a grasshopper with MUCH to learn!  Bring it on!

Oh, and Neil's lesson to everyone : Wear your gloves eh?

Everyone wants to go faster, either in sprints, or boost their thresholds for those long, tedious bits before a sprint finish in an endurance race. One way to do this is to cheat, doping works.  It's a fact.  It works. 

Culturally, how do we try and prevent it?  For starters, we don't do what the Peaks coaching group have just done, they're now loudly flogging some magic concentrated beet juice as a miracle performance enhancer, but it's ok because it's natural or something.  It's a supplement and it's not banned (yet, who knows if, like caffeine, it'll be a threshold thing, too much NO and you're busted), that's true,  but it's the wrong thing to be doing (hey, I guess they want to make a buck, and they are the exclusive US distributor of one particular blend, all's fair, right?).  No.  Wrong.  Wrong message. 

"The nitrates in Beet It beet concentrate offer the athlete a competitive advantage, some studies showing up to 16% improvement in endurance! I noticed the difference with Beet It shots after my first use! It's a subtle ability to push harder for longer. Who doesn't want this!?!"

This is right when the fuss about Lance and doping is front page news.  Seriously?!

Earlier this week CA announced that J17 gear restrictions would be lifted to a 7.0 meter rollout, which is around 90 gear inches, it was to be lifted to 86" (6.75m), up from the previous limit of 82" (6.5m).

Many of you reading here know I am very much in favour of this, but not everyone is pleased.  I hope to calm the storm a little, or at least provide some argument in favour.  Note please that this is my opinion, and I am not representing any organisation except for aboc Cycle Coaching (me!) when I write this.  Furthermore, I don't have any influence on the people that made the decision that I am aware of. I don't even know who they are.

Enough with the preamble ...

Firstly, the rule change does not mandate that every J17 rider ride 90".  It means they are allowed to, which is not at all the same thing.  J19's are allowed to ride up to 104" or something, they don't, because they usually can't.  I work with J19's who can squat small cars and deadlift your fridge, full ... they're not anywhere near being able to rev out the J19 gear restriction yet,. and managing them through J17's is a challenge (be patient, your time will come, being restricted to 82" sucks, but next year ... repeat and hope the kid buys in to the argument).

If a J17 is a great revver, they will choose smaller gears, if they're a big, strong kid, they will push bigger gears.  Up 'til now the rules have biased against strong kids and towards super-revvers, at least in sprint, which is where my attention is focused.  I expect it's the same in enduro circles.  Big, strong kids can't rev as fast as the hummingbirds (heavy legs, can't move 'em quite as quick, but they can accelerate!).  We build kids up to be strong so that they can be competitive as J19's and seniors, and not spend another 6 years trying to get them strong enough, this is an even bigger task with girls than it is with boys - they put muscle on a lot more slowly than boys.  One of the causes for the loss of elite sprinters after J19 is the almost insurmountable gulf between a J19 and a senior (hey, kid, race Perko, who is pushing 108" or more and Anna who is superstrong! good luck ...).    I've interviewed a number of guys who've given it up after J19's and this is a common theme.  They don't want to spend 5 or more years getting smacked before they're even at a level where they can keep up and not be embarrassed.

By better preparing J17's to use bigger gears, we hope to lift the standard in J19, and thus, make the transition to senior riders be less daunting.  If J17's filters out a lot of the strong kids in favour of super spinners (which, at present, it does), that means J19's are in general, weaker than they could otherwise be as a population, and then less likely to manage the jump into senior ranks.  There's loads of examples of this in sprint in recent memory, in particular in the girls, but also many of the boys have failed to make the jump past J19.  This is for many reasons, but one is that the jump is too big for most of them to manage in a realistic timeframe.

Some of my colleagues have mentioned that by allowing J17's to push 90", that this will kill the sport and other hyperbole (and a half!), or that we shouldn't change a working formula (hey, it's NOT working!  We bleed riders after J19, you haven't noticed?! Where are they all?).  Nonsense.  The current situation is that strong kids are held back (and they're often some of the best talents, so they go off and play some sport where their talent isn't nobbled), hummingbirds prosper and the less talented kids are off the back on 82".  The only difference by allowing bigger gears is that the strong kids will be able to keep up with the hummingbirds.  The less talented, or younger, or less developed kids will be off the back no matter what anyway. It happens now, it will continue to happen. I don't think much else will change.  If it does, the rules can be changed again.

OR

And this is the rub.  Many are suggesting that club racer kids will give it up because 90" is too big and they can't keep up, there'll be no tactical development etc etc.  Here's the thing.  At club level, clubs are free to introduce their own gear restrictions anyway.  You want a race where no-one can push bigger than 82" - NO PROBLEM!  Just put it in the race rules.  Brunswick did this on Saturday, everyone was on 90" (magic number?!) and it was great.  Close races, lots of skill and tactical development.  GOOD!  We had first year J19's (the ones I trained overgeared last year and got strong and who hated being forced to ride 82" in competition) keeping up with senior sprinters, which made for good training races.  But, for opens, state and national championships, the talented kids should be allowed to display their physical talent.  It may well keep them in the sport longer and help us find the next group of champions.  State and National titles are not "every kid's a winner" races, they're championships and the best kids should be able to win them.

I'm sure there will be people who will cite examples of successful riders who came through our current system, they do exist, and this is good (look closely at their development path before you cite them though, some will surprise you at how they got into the system, Cadel rode MTB, Matthew Glaetzer was a pole vaulter and did not come through gear restricted juniors etc), but we can do better (we have to, everyone else is!) and we can't say everything  is great because some physiological freaks have survived it, if they even came through it.  Our rules and development programs should not be judged by the success of the very rare genetically gifted athletes that pop up, but rather by the health of the whole ecosystem.

Finally, the knee injury furphy.  Where's the corpses?  We train our guys overgeared ALL the time, putting out much greater torque and power numbers than anyone else in the state (wanna bet?! I have data ... ), I have not seen a single knee injury.  Not one.  If a kid isn't strong enough to push a gear (86, 90, whatever) they simply won't be able to push it.  They can grind at 60rpm up a hill (that's ok ...) in a road race out at Eildon or the 1:20 etc already if they want or have to.  Knee overuse injuries come from throwing kids at huge miles and on badly fitted bikes, not from pushing a gear that's too big for them.

So there you go.  I don't think it will kill anything, I think it's for the long term good of developing better senior riders

Long have I ranted and railed ... and good news!

J17's are now allowed a 7.0m rollout (~90").

Excellent!

I have two sets, the VIS has heaps, the AIS, NSWIS, Cycing Vic and WAIS all own dozens of them. Hilton owns at least 4 sets, of the Minoura Action roller.  Why these rollers in particular?  They're not perfect, they have aluminium roller drums with 105mm diameter, which is good, but nasty plastic endcaps that fail with heavy use.  The big plus for us is the way they fold up into a small space and they have a reliable, simple bag to transport them.  I get to carry them around a lot, and the bag, and the trifoldability, is a BIG win.  This is why just about every state track team has heaps of them.  105mm metal roller drums and great transportability.  Got it?

Not that long ago they got discontinued.  Why? I don't know, the replacement is the Moz roller, same trifold frame, but smaller 80mm plastic roller drums (BAD!) and a fancier bag that has a zip instead of a flap.  This is bound to fail in our use-case.  We move lots of these rollers (Hilts' van may have a floor lined with 16 sets of rollers when we travel to championships etc) and anything with a zipper is bound to fail.

So, Minoura, please re-release the Action rollers.  If you want to make them better, replace the plastic roller endcaps with something more robust, but otherwise LEAVE THEM ALONE!

I've been pretty busy of late... Last weekend (no, sorry, the weekend before, June 23 and 24) I was looking after a bunch of VIS/Sprint Academy sprinters* at the Perth Speed-Dome on a flying visit to race a Grand Prix and the Westral, we flew in to Perth on Saturday morning, drove to the velodrome, trained, back to a motel, dinner, sleep, back to velodrome for a full day's racing, packed and drove back to the airport and flew home.  Phew!  I was so tired when I got back to Tullamarine I couldn't see straight, thank you Jayne for rescuing me! If I'd have tried to drive home it would have been a dangerous trip indeed.

We've also, in conjunction with Blackburn, started running Friday night training sessions at DISC.  So far they've had low attendances, but hopefully word will spread and we'll get more numbers - we run a sprint and enduro session, with each group getting roughly 20 minute time slices.  It's a format that works well and I've been using it for years with our Sunday sessions, but the Friday nights we have the luxury of three hours, not two on Sundays.  More time!  Sundays are chugging along well, it's been pretty cold in at DISC but we're doing good quality work and the guys are going faster (when they attend regularly!). Our program is always published in advance on this website, and I am more than willing to entertain requests and suggestions for additions and alterations to the program.

Also the Tuesday evening Spin sessions at Blackburn are trundling along - we've had some huge nights and some quiet ones - if you're not coming, I'd really like to know why, it will help me to improve the sessions if I know why you're choosing to do something else.

So that's Friday and Sunday and Tuesday evenings locked away.  What else?  Wednesdays I'm at DISC doing the Victorian Sprint Group coaching, assisting Hilton Clarke, and he's away in the US for a holiday until the 16th of July, so that's Wednesdays from ~11am 'til 7:30pm or so.  This also happens on Saturdays, from ~11:30 'til 5ish.  Lock away Tues, Wed, Fri, Sat and Sun.  Anything else?  Oh, yeah, coaching and lifting in the Powerhaus gym on Mondays and Thursdays from ~3pm 'til 8 or so.

That's, ahh ... pretty busy!

So if I've been a bit slow in getting back to anyone with emails etc, now you know why! I have to set dates for next summer's Summer Sprint Series, urgh ... Calendars ... Clash. clash clash ... Keep an eye here for dates.

* - No, I am not employed by the VIS, I was sitting in as a Sprint Academy coach for Sean Eadie while he's in Italy with the seniors in the leadup to the Olympics

Monnas tells it better than I could ...

A brief point on my philosophy.  Starting with something general :

If you do what everyone else does, you will never do better than them.

Caveat, genetic freaks will float to the top, sometimes coaches ride on the coat-tails of these freaks and take the credit for them, or use their success as proof that they know what they're doing, but the freaks will prosper almost no matter what, sometimes the freaks think how they did things was the only way, or the best way, and MAYBE it was, but they can't know that for sure, unless they have identical twins or clones to compare to, and that stuff went out with Nazi Germany ...

So?

Sometimes I discuss things that are challenging to many who sprint, coach sprint, or generally watch sprint.  By challenging I mean different to what they do, or did, or think should be done in the preparation of sprinters.

I don't always implement what I discuss, this blog, and the book, are to a certain extent my musings as much as any sort of a "fact" or prescription.  There isn't a "right" way to prepare sprinters, if there was, there'd be no room for improvement, everyone would be at the same level and things would stagnate, the guys with the right mix of ACTN3 would win all the time and things would be very boring.  For what it's worth I have very little scope to implement much anyway, I don't write much of the programmes for the Victorian sprint group, I did have the responsibility (overseen by Hilts) to program for most of last year's J17's, but I didn't do anything too whacky, and certainly nothing Hilts didn't approve of.  I help Hilton by riding the motorbike, carrying heavy things and generally getting underfoot, I don't lay any claim to being responsible for any part of his programme and I don't take any credit for his successes.

Martin Barras was very different to Gary West (in both incarnations), as was Charlie Walsh, as is Hilton, Sean Eadie, David Short, John Beasley, Clay Worthington and David Willmott, over the ditch Hamish Ferguson has something interesting to say which is quite challenging.  They all have different methods, different uses of track, road and gym work.  This is good - it means that hopefully different riders can have a chance to shop around to find the right coach for them.  As an assistant to Hilts I know a fair bit about his program, but not all of it and certainly I don't have his intuition or decades of experience but I am learning a lot from the old master. I've had a lot of time to spend with Sean over the last couple of years and a little bit with Clay and Shorty, I've peered under the covers of their programmes too.  We discuss, sometimes quite passionately, our ideas about training (that's what happens when a bunch of sprint coaches get together, we argue, discuss and rant, and it's great!). it's all different.  We're all trying to improve on what has been done in the past, not just repeat it because that's how it's always been done or that's what everyone else is doing.

One thing is for sure, everyone's always trying new things, because if we don't, we don't go any faster.

Why do we put sprint cyclists in the gym? There's a couple of reasons, some more or less valid than others.

My reason is to make them generally stronger. 

What does that mean?  It means muscle growth - bigger muscles (myofibilar, not so much sarcoplasmic, hypertrophy) are stronger.  Cycling is a skill, pedaling is a skill, building big strength needs to take place outside the realm of riding, you just can't make a ride hard enough to trigger a response similar to a 1RM or 5RM squat, deadlift or power clean on the bike, ie: to make you seriously strong you need to get off the bike.   To get real strength gains outside of novice effects, you need big overloads and that can only be done effectively in the gym under a barbell doing big compound lifts.

If we take that as given (and not everyone will, and that's ok), then we're interested in muscle growth, which means overload, which means maximal loading on the muscles we care about.  You can't do maximal loads on single leg lifts.  You can get some benefits from it, but not as much as you can from a double-leg lift.  Bulgarians, single leg press etc just aren't as hard on the triple extension muscles as their two-legged bigger brothers are. If anyone gets close to half of their squat with a one legged squat, they're wussing out on their squats.

So why would you do single leg work?  Good question.  Some would say because pedaling is one legged, we should train one legged, maybe, but that's the skill part of the equation and we have a very specific, very effective way to display our strength in a relevant fashion, and that is .. to ride a bike.  To build the skill of holding hips stable etc, do very short, big gear efforts - standing 1/4 laps etc on big gears - 4-8 pedal strokes at maximal effort.  I don't buy into the whole one legged thing and my riders who train in my gym never do one legged stuff (or any "core" mumbo jumbo, because all the Big 5 are core exercises anyway, but they're useful core exercises, not circus tricks) are as strong in the core and as stable on a bike as anyone you'll ever see. There's a lot of circus tricks and just plain silly bullshit done in the name of strength training, most of which is just wasting a trainees time.

Personally, I want my guys to be brutally strong, and to be highly skilled at displaying that strength - so we squat, we deadlift, we power clean, we press and we deadlift, and we do very short, high intensity work on our bikes in big gears. The guys at the AIS, the VIS etc, they love their one legged stuff, and that's fine, maybe at elite level you need it?  I don't know, my guys are developing juniors and masters, not elites on the whole, but I think, at least for the guys I work with, one legged stuff is a sub-optimal use of their time for questionable returns.  I also don't like legpress, I think it's a risky exercise and the removal of the trunk muscles to control the hips in a leg press is, I think, sub optimal, if in doubt, use more body rather than less (compound, not isolation, exercises).  Yes, benchpress is similar to legpress in this regard, but it's a compromise exercise and is included for reasons other than developing relevant strength for sprint cycling.  Your mileage may vary. Your opinions may differ.  That's good!

Quick notes from Adelaide's professional development week :

Team sprints - it may be faster to be spread out more, but really good at holding the line behind the lead rider - it may be that the slipstream is longer than a "perfect" team sprint needs, but is very narrow.  We'll do some fun experiments to work this out, look for a motorbike chasing a rider, with a few bits of welding wire and streamers attached!

Peak torque really does matter.

We can learn a lot from how much speed is maintained (or how quickly it decays) after it hits peak.  Ie: the power required to slowly decelerate is much less than that which is required to hold constant speed, timing where we hit peak speed in a flying 200 is even more important than we've been thinking it was.  (later is better!) - averages are misleading at best when it comes to analyzing sprint performance with power meter software. Have a look at Anna's data from her old world record.  Look at the power put out while speed (slowly) decays.  Remember KE = 1/2 m.v^2.  Which is to say, momentum matters.

Female sprinters are a long term project - making them strong is a priority for their success in the long term.  I am not alone in thinking this. Those of you who are female reading this - if you're not already - GET STRONG and be prepared for it to take a long time to happen.  Anna spent 10 years getting strong.  It's paying off now in spades.  She spent her junior days being kicked in the arse by her sister, but she kept on getting strong and look at her now.  Junior stars don't always become senior stars, the quick route to success isn't necessarily the best for long term development, ESPECIALLY for girls, ESPECIALLY where the rules are such that strong kids get handicapped by small gears.  (we all know my rant on that!)

Get strong, go fast.  Simple!

Quite often I receive constructive criticism about my recommendation that if you want to be a track sprint cyclist, you should specialise early.  That's ok, this is a big world and there's room for lots of opinions.

What do Chris Hoy, Anna and Kerrie Meares, Ryan Bailey, Robbie McEwen, Shanaze Reade, Ziggy Callan and Willy Kanis have in common?

They raced BMX as kids.

What sort of training do BMX'ers do?  Sprint.  Their races are very short, very sharp.  Food for thought?

Picture this, a velodrome, a sellout crowd, 3,000 people.  Food vans, excitement ... Almost everyone staying 'til closing (10:30pm).  Thrilling racing.

Where was it?  Perth at the Speed Dome.  Was it good? You bet! 

What was the race program?  Over one day, starting at 4pm was sprint qualifying (yes, flying 200's really aren't that exciting, even I have to admit, for spectators!).  Then, round 1 of the sprints and some enduro stuff and an attempt by the local JM17 team sprint squad (who had just won the Australian title a week before) to break the Australian record (they didn't, but they gave it a great go, got loads of loud, enthusiastic support from the crowd!) .  All over by about 5 or so.

The evening session started at 7pm, with sprints and points races. Then more sprints, a few scratch races which were entertaining - the women's racing was great, full of attacks, due to a strong field of German girls who were determined to light it up.  There was an elimination in there somewhere too. Then, short (6 lap) keirins to finish.  The field was a second string field on the whole, a couple of world class riders but mostly second tier guys, but that didn't matter, there was great, close racing and the crowd loved it.

So did the 4 sprinters I was looking after.  We flew to Perth to race this stuff and all the guys got a full program of racing, no-one left feeling like they'd gone all that way for one ride. I will be begging my masters to let me go to this again and take more sprinters.

All this without a single handicap/wheelrace in sight.  Awesome.

If only our Victorian race directors could see beyond the wheelrace occasionally,  spice up the program with more sprints interlaced between the endurance races ... This format works and it showcases sprints.  If we want kids to race sprint, they need to see it as a priority race at the major events.  Austral, MCOW, Sid Pat, PAY ATTENTION.  National Junior Track Series (Max ...) guys, look at what the WA guys are doing, it works.

A huge thanks to Darryl Benson and his crew at WAIS for their passion and drive to make it happen.  This was a great race program.  The rest of us should pay Darryl the most sincere compliment, and copy what he's doing.

Not many of you will have heard of "Junior Worlds Syndrome", it's not in wikipedia that I know of, but it's a big deal for coaches and program directors who work with junior track sprinters.

What is it?

Kids come back from junior worlds, and leave the sport or change tack and go race endurance. 

It's quite common.

Why?

I had a chance to have a debrief with one of the kids who did this after a recent junior worlds, and three main things cropped up from this discussion.

I'm going to focus on one.

Sprint pathways aren't clear - Once a junior comes out of J19's they have to race Shane Perkins, Anna Meares etc.  Daunting, and it takes a long time (3-5 years or more for most of them) to build up to that level.  Professional road racers have a defacto grading system with lesser races and second division teams etc for riders to be part of, track sprint is Olympics/World Cup or nothing, or at least, that is how it's perceived.

Interestingly burnout was not mentioned

Bearing in mind that this is essentially a brief summary of one discussion (ie: I just listened and prompted a little) It does raise some interesting points for discussion.

What can we do as sprint coaches and program directors do to alter either the process, or the communication of the processes, to our riders such that we might increase the chances of keeping them in sprint programs?

We need to provide more sprint racing.  This is fundamental.  We need to get event directors to put in more (some! even just one!) sprint events into track carnivals.   I rant about this a lot, we need my sprint series to grow, get some real sponsors, not just me and my wonderful band of volunteers, and be a viable pathway, perhaps integrated with the Sprint Academy.  

We need sprint to be taken seriously and for track carnivals to reflect this.  A few years ago the Revolution races had a really good mix of sprint and endurance racing, but it has fallen by the wayside despite it being a very entertaining format.  Copying it or some parts of it will help.  The J19's and early senior sprinters need more than just another wheelrace to aspire to as a stepping stone.  Sending developing sprinters to Asian Cups and so on is of value and needs support from the state sports institutes.

We need the various event directors to understand that the modern sprinter is a specialist, they wouldn't put Usain Bolt into a 800m running race, why would you put a cycling sprinter into the equivalent except to embarras them?

We need the National Junior Track Series to allow sprint to feature more.  I've spoken with the organisers and hopefully the next season will showcase more pure sprint events.  We need clubs to "get" sprint as a seperate part of the sport and to be a bit passionate about it.

I'm trying to sort out a workable, scalable calendaring solution for the millions of things, people etc that I have to keep track of.  Google Calendar seems to be pretty nice, it has the ability to show and hide things, share calendars, delegate permissions etc.  I'm trialing it with some of the guys in Norway and hopefully will find a way to integrate Plone events (this website, the aboc.com.au site) with it somehow.  Adding things in multiple places is error prone and a PITA.  Watch this space ...

Pictures vs words again ...

LSD is "Long, Slow Distance", or long rides at moderate to high (aerobic, E3) intensity, not high intensity short intervals (like Tabatas).

As sprinters, we need strength (and power) in spades, and some high intensity endurance, but not much (arguably not any) LSD work.  Hopefully that chart (borrowed from FIT, by Dr Lon Kilgore et al) helps explain that a little.

From the rules :

It’s desirable that riders competing in this series are not focused on one particular facet or event of
track cycling.  We suggest riders mix it up and compete in both sprint and endurance events at this
level.

There's one pure sprint event on the program, a keirin, that according to the rules, you get graded on by your performance in .. enduro races!

Keirin Series:
Event-13 Women Under-15 (6 Laps) Heats based on points totals from earlier events
Event-14 Men Under-15 (6 Laps) Heats based on points totals from earlier events
Event-15 Women Under-17 (6 Laps) Heats based on points totals from earlier events
Event-16 Men Under-17 (6 laps) Heats based on points totals from earlier events

Full rules here.

I'm not going to say anything more about this.

When I was a little kid, my dad told me about when he swam (he was very good, broke Australian records, swam world-class times) and played rugby.  These things had a lasting impression on me.  I swam as a kid, and played rugby (union, of course ... real rugby!), from pretty-much as soon as I could.  What our parents do, sports-wise, many of us follow.  For example, Shane Perkins, current world champion in the keirin, his father raced track and was no bunny.  Shane is by no means an isolated example.  Most of the sprinters we see have been inspired to race by their parents.
 

Not all of them, of course, follow in their parents footsteps so if that was all we relied on for new blood, eventually the pool would run dry. How do we find new juniors who want to sprint?  One way is to get parents to have a go.  A recent example is Emily Apolito, her dad took up track cycling as a master when she was around 9 or 10 years old, she saw how much he enjoyed it and she gave it a go and is now a very promising junior track sprinter.  Think also of Will and Bridge Thomas, inspired by their father, I can go on, there are many juniors who started up after their parents had a go, who's parents maybe weren't Olympians like Daryl Perkins, maybe they started later in life but they found that they loved it and their enthusiasm rubbed off onto their kids. 

So masters matter, not just because they make good guineapigs for coaches to test new methods on(!) but also because they bring with them their families, who grow the sport as juniors, starting off at ages young enough that their potential can be realised.  Masters are in it for fun, but they bring so much more than just an entry fee to a race.  We must encourage and support them.

A few quiet beers, and the company of other sprint coaches.  You can't document it, you can't really quantify it.  I wrote in a previous blog entry, and in The Book, about sprinters being isolated and that extends to sprint coaches.  We're a very rare breed.  If you're a sprinter, you might have a dozen or so compatriots, if you're a specialist sprint coach, you might have two or three, and chances are they're interstate or overseas.

So here I am in Adelaide, and I've roomed with Clay Worthington (WAIS sprint coach) and now with Sean Eadie again, and while we've spent some very productive time looking over each other's notes and programs etc, I think the biggest value has been talking sprint philosophy, and also just the general "you are not alone" side of it.  My ideas about sprint training buck the old school, often I feel quite isolated and wonder if I'm just plain wrong, but then I spend a night with Sean and we thrash out ideas and concepts and we're meshing on so many levels, I start to realise that I am not alone, and there's others, with proven track records and a genuine pedigree, who agree with (and inspire!) what I'm doing with my guys,  This is not to say that I'm not learning lots from Hilton, but that the chance to swap ideas with Sean and Clay and if I get the chance, with Westy, is worth so much, but is so hard to measure.

I'm rambing, but this time I'm spending here is immensely valuable.  Thank you to Josh and Hilton for giving me this opportunity.