I've been dropped in the deep end on a couple of occasions now with teams and travel and working with athletes I'm not familiar with. Here's some notes on what you need to work out with the athlete before race day :

When working with a new rider on tour, the following need to be discussed between coach(es) and the rider :

• "What do you need on race day to perform at your best?"
• Pre race briefings – what do you need? Focus/humour/leave me alone?
• "Debrief after races? If good result? If bad? When/how?"
• "Food/drink/suppliments"? What/When/How/Why? (legal?!)
• Warmup and cool down support?
• Logistics?
• Any special needs?
• Equipment, any quirks? Power meters? Special gears? Tyres? Pressures? Can do own gear changes etc? Spares?
• Push starts? Ok with pushing on body? Lifting on start lines? Ok with hand on top tube? Check with parents as well if a junior?
• After racing – pack up protocol, a rush? Talk with other competitors? Allowed time for socialising?
• Who packs up equipment? Any special requirements?
• Travel – any after effects, and travel medication?
• Medication/illness – anything?

What not to do?

Do NOT challenge an athlete's training or race choices.  You're there to get the best out of them, not to change them. If they're working with another coach, it is NOT your role to change what they do on race day.

There's more, but these are some key things to start with.

http://bjsm.bmj.com/content/47/11/663.full

http://youtu.be/JMuD4Z-Oxys

And

https://soundcloud.com/bmjpodcasts/high-fat-for-health?utm_source=soundcloud&utm_campaign=wtshare&utm_medium=Facebook&utm_content=https%3A%2F%2Fsoundcloud.com%2Fbmjpodcasts%2Fhigh-fat-for-health

Many of you may be aware, a prominent and very visable Melbourne bike shop got in trouble last week for posting online some topless photos from an event they had at their shop.  A lot of fuss has been made about it, I think justifiable.  What this shop did was pretty damn stupid at best, but to make it worse, they then posted online a pathetic justification of it. It blew up all over Melbourne, as well it may have been expected to.  It was a wrong thing for them to have done, and their "management" of the issue just made it worse.  If they'd said "sorry, we did a dumb thing and have learned not to do it again" and left it at that, all would probably have been forgiven by most of us.

Given the unrepentent behaviour of the shop owner after this all blew up, a complaint was raised to the shop's major supplier, and they, to their credit, did the right thing.  The suppliers brand will survive untarnished, but the shop? The guy who runs it has shown his true colours.  There are many, many bike shops in Melboune that respect their customers and female cyclists and who stock all the same stuff as this mob.  You have choices with regards to who you take your business to.  Please choose wisely.

Now we can all get back to training and racing our bikes!

Here's the top 16 mens F200's from Mexico overnight, compared to Manchester a month ago. Interestingly the standard deviation is the same, so it's consistent.  Altitude makes a BIG difference.

At Mexico, it was around 24 degrees C, 15% humidity and 900hPa. I don't have the data for Manchester, but Manchester is at sea level (so around 1024hPa on average), Mexico is around 1900m above sea level.  If you apply the AIS's environmental correction tool, the fastest time at Mexico ends up at ~9.7s, which is roughly the fastest at Manchester.

http://www.couriermail.com.au/news/queensland/queensland-cyclists-to-get-1m-clearance-on-roads-permission-to-ride-without-helmets-under-proposed-laws/story-fnihsrf2-1226770826919

Just remember, NEVER READ THE COMMENTS!

Updated : it passed!

http://www.parliament.qld.gov.au/documents/tableOffice/TabledPapers/2013/5413T4163.pdf

http://scienceblogs.com/catdynamics/2013/08/15/cargo-cult-administration/

http://neurotheory.columbia.edu/~ken/cargo_cult.html

Interesting, it applies to a lot of fields (all of them?!) - People do things because they've seen them done, not necessarily becaise they understand the reasons why or how they work.

As a coach, it's important not just to "do" but also to understand why we do what we do.  It's ok to copy/learn from other programs, disciplines and coaches, but ONLY if we know why and how - or at least, have some understanding of the method.  Not everything in coaching is clear cut and often the "evidence base" is pretty flimsy, but we must strive towards greater understanding of what we do, why and how it works (or doesn't!).

Coaches are not scientists, we're engineers.  We apply the best available science, mix in some gut feeling and experience where the science is lacking, and run with it to build bridges.  We need to understand science much as an engineer does, we have to be able to speak the langauage and ask the right questions (see this : http://startingstrength.com/index.php/site/exercise_science_presentation_2013_part_i as an example of how to read and question ex phys papers).  We're not scientists, but we have to think like them sometimes, and call them if they're making mistakes.  It happens, a lot.  A lot more than we'd like!

(I'm a big Feynman fan, I have a few of his books, the guy was a once in a lifetime genius)

At the Vic Track cup, I did some hand timing, it's interesting to compare to the electronic system - my average error was 0.04s, the worst was 0.13s (I was distracted for that one by people in front of the start line).

Touted around is that hand timing is no better than 0.1s, I say "rubbish", if you're concentrating and not having your line of sight blocked, you can be around 0.05s or better pretty consisantly.  Here's the raw data, electronic timing rounded to hundredths.

Some data for your enjoyment :

So what is all this? this is the top 16 times from the Olympics in the era of indoor 250m "standard" velodromes for the flying 200 for men.  From Sydney to London (yes, Athens was "outdoors", but it had a roof!), and finally the data from the Manchester world cup last week.

Here's the women, I've used the top 12 to be consistent with the Olympic qualifiers since Sydney :

I'm going to draw some graphs later, this is just for you to have a quick look at. I've hilighted the standard deviation for 2013 Manchester world cup for both the men and the women, it's ... very interesting ... 

Also interesting is the SD for the Melbourne Worlds in 2012, which was even tighter in the top end than Manchester, but it was a world championship.

This time last week I was lying on a bed at the Austin hospital doped to the eyeballs on morphine waiting for surgery to repair a hernia.  Today I'm home, with a new belly button that looks like something out of an Alien movie (it will get better!) after spending the weekend doing what little I could to help at Hilton's sprint camp that we held at DISC.  I'm pretty tired, but am well and trully on the mend.  Jayne has been awesome, but I feel terrible (and you should see the looks I get!) when she loads up with rollers, backpack, bags etc and I saunter along with her, carrying nothing ... It won't last, in a few weeks I'll be carrying stuff again.  Live it up, eh?  heh ...

It's been a very interesting week in sprint cycling.  At the track world cup in Manchester, the mens sprint qualification times were simply stunning. Manchester is not Moscow, it's not a track where times need to be asterisk'ed out, it's a "real" track.  It's not summer there, it's coming into winter, so the conditions would not have been amazing for speed.

Have a look at this :

The top 27 riders rode faster than 10.2s flying 200's.  To qualify in the top 16, you had to ride 10.115 and even then Azizul missed out.  9.9 didn't guarantee top 8!  This is not the Olympics or the world champs, this is just a world cup.  Jason Kenny, the 2012 Olympic champion, rode 10.154 and did not quailfy.  Marty Nothstein, who won at Sydney in 2000, with a 10.166s (fastest qualification time) would not have qualified for this world cup.  He wouldn't have made the cut.

I discussed this somewhat with John Beasley on the w'end (Malaysian track coach).  He's got Azizul up to 10.115 and Josiah at 10.247 over the last few months.  What's the huge change?  It's big gears.  The guys are so much stronger than they've been before and the obsession with small gears and high cadences is over.  I've personally seen Josiah riding very low 10's flying 200's at DISC recently on training wheels with minimal tapering, and he's mid 30's, he's the strongest he's ever been and also the fastest he's ever been. 

No-one is riding 90's anymore, they're all up in the high 100's or bigger.  We know Forstemann rode 114" at Cottbus when he rode 9.7 there a few months ago (~148rpm average for the 200m, outdoors on concrete).  This is a far, far cry from the "old" days of 160+rpm.  Why is this?  Is it a recent discovery?  I suspect a lot of it is increased specialisation, modern sprinters aren't doing the road stuff they used to do, at least, not nearly as much.  They're getting stronger in the gym, stronger on the bike and riding lower cadences where there's less overall contractions, so greater endurance.  It's possible to hit 73km/h on smaller gears, it's certainly been done, but it's very very hard to hold the speed on small gears, you just run out of neural capacity, or "too much revs!".  Put on a bigger gear, and as long as you're strong enough to get it going, you can go further at the same speed.

Very interesting indeed.

Will anyone break the world record, which was set at Moscow (9.572) at a normal track?  They're getting pretty close now ... and not as a one-in-a-million freak, but dozens of riders look capable of it.

On Monday morning I went in to the Austin hospital to have am umbilical hernia repaired - it was all very sudden and unexpected and I'm on very light duties for the next six weeks, no lifting, no DISC motorcycling (G-forces not good for it).  The good news is it was a routine thing, nothing drastic. Lots of opiates for me for a few weeks and gradual recovery.  Back into things in late December.

I work part time for Hilton Clarke.  Hilts is now 68 years old.  Most people, by the time they get to that age, are well and trully stuck in their ways of doing things.

Not Hilts.

Over the 5 years it's been now that I've been working for and with him, we've made some big changes to the Victorian sprint program.  Hilts keeps innovating and trying new things.  I hope that if I'm still doing this at his age, that I keep the open mind and ability to adapt and change that he has.  Further, I hope I keep the passion and generosity that Hilts has.  He's still driven to excell and has a burning desire to improve and his generosity is without peer.

If I'm still doing this in 36 years(!) I hope I have the same.

Minor rant time.

Sprint is starved for competition.  Famished.  We get next to nothing.  Until the NJTS came along (and I, and a few other coaches, lobbied like mad to get more sprint-ish races included in it, thank you Max Stevens for listening) if you were a sprinter as a junior, you get two, maybe three or four if you're in Melbourne, chances a year to compete.  Club championships, state titles, metro/country/Vic Track Cup and nationals if you made it that far.  I'm going to take credit for my Summer Sprint Series as well, but that's only club stuff and we have 5 rounds a year.  So maybe, if you're in Melbourne, not including NJTS, you can, at most, have 9 chances to race sprints per year.  Nine.  Count them.

Enduros - HUNDREDS!  Clubs fall over themselves to offer junior tours, there's track racing two to three times a week or more for enduros, more road races, crits and other stuff than I can count.  Hundreds of opportunities to race.  The "sprint" races at the NJTS are not match sprints, they're short (2 laps) events and baby keirins that enduros can be competitive in.  The NJTS gives us (sprint coaches and talent ID people) a chance to see potential sprinters if they pop up from the default endurance setting that all clubs impose and maybe we get a chance to rescue these kids if we're lucky.  It gives the kids born with some sprint talent a chance to actually stand out in some racing before they give up and go play footy because they're all fast twitch and can't hang on up some hill somewhere because that's not how they're made. 

The NJTS program is weighted to the advantage of the sprinter? Take a step back and look at the big picture. Our sport is so massively, overwhelmingly biased to endurance that the suggestion is absurd.

Over the last few weeks I've had some time to think(!) and also some interesting discussions with parents, kids, fellow coaches etc on the topic of finding more girls and getting them racing.  In my case, sprint, but in general as well.

The few girls we have (who, lucky, are very talented) have been found mostly by accident or it's been a struggle for them to get involved.  I've had parents tell me that they've been to come and try days at DISC then mostly given a runaround when they expressed interest in going further by calling Cycling Victoria.  This is not CV's fault, the structure as it stands at the moment is that CV has to tell parents (or adults!) to "call your local club".  This can be quite a hit and miss approach, some clubs have better responses than others and it's then down to volunteers who may or may not have female cyclists as priorities.  So we miss some kids.  I suspect we miss a lot of kids. If we want a high peak and consistant international success, it is fundamental that we have a broad talent base.  We can't just bumble along hoping that volunteers will have the time and the motivation to do right by people who have already expressed an interest.

In retail, if someone walks into a shop, the battle is 90% won.  Sales people are just finishing it off.  We need to learn from this.  If a kid goes to a come & try day, or schools racing, or HPV racing; they're already interested, they've walked into the shop.  All we need to do is make eye contact and talk to them.  But to do that, we need to be there.  If you walk into a shop and there's no staff to help you, or if there is, they ignore you or wait for you to come to them, you're much more likely to walk out and go somewhere else.  The same applies to us and recruiting junior female cyclists (and male, but there's so many more of them that it's not such a critical issue).  I think we need a visable, friendly club representative, preferably female (because CV can't do it, politically and resourcefully) at every C&T at DISC, and where possible, at school cycling championships and major HPV events.  We shouldn't get lucky every now and then, we should structure for success.  It needs to be deliberate and planned and resourced.  We are letting kids slip through our fingers.  We need to stop it happening. 

Building development squads for kids already in the sport is the easy, sexy thing to do*.  Converting the kids who have shown an interest into kids who will have a go is the vital part. Not sexy, no big public relations coup for sponsors, but MUCH more important to the long term success of our sport locally and internationally.

* - not that it's not valuable, it is, but it's not going to get girls started in the first place.

Thank you to everyone that attended our winter Spin program at Blackburn this winter.  Our last session was last night, 17 brave souls completed the grueling session and enjoyed the end of winter BBQ.

A very special thank you to our hard core regulars and long termers, Tom Leaper, Nic Mark, Mick and Bridge, Snibbo, Bev, Jarrod, Chris Dann.  And also to James Dann who ran the sprint group for me while I yelled encouragement at the enduros.

Next year, we'll be back!

http://cyclingtips.com.au/2013/09/whats-involved-in-organising-a-bike-race/

Remember, whenever you race, ALWAYS take the time to thank any vollies you see running it.  They've donated their time so you can have fun.  Oh, and BE COURTIOUS even if you get DQ'd for something.  Play nice, or no racey-racey ...

I'm very lucky this week, Cycling Australia have invited me to spend a week with Gary West and the AIS High Performance sprint program.

I spent today with the squad in the SASI gym with Scott Baker, had some very productive and interesting discussions with Scott, then in to the Superdrome to watch and assist a little with the training session.  It's going to be a very productive week! I've caught up with Jacob Schmid (former VSG rider, now AIS sprint) and should see Emerson Harwood in a day or so too.

This is on top of last weekend in Sydney at a sprint camp.  Busy times!

A Huge thankyou to Steve Hassett from Foundation Technologies Australia, he's agreed to be the major sponsor for the Summer Sprint Series for 2013-2014.