2015/1 The Journal of ISSN Number 1353-7008 Cycle Coaching

The Association of British Coaches Developing and Sharing Best Practice

Adam Topham, Multiple BBAR Champion The Journal of Cycle Coaching: Issue No 1:2015

ABCC

Administrator: Mark Gorman Treasurer: Chip Rafferty 3 Glebelands, Calstock, Cornwall. PL18 9SG Email [email protected] Tel: 01822 834424 Mobile: 07974 887259 Committee: Shaun Bradbury, Dr Auriel Forrester, Richard Guymer, Chairman: Bob Hayward Steve Harrop, Duncan Leith, Red House, The Street, Martin Nash, Gerry Robinson, Redgrave, Diss, Norfolk, IP221RY Dave Wall, Dr Gordon Wright Telephone: 01379 898726 Email: [email protected]

Content

Foreword...... 3

Train SMART or train More (Adam Topham)...... 4

Sky story (Gerry Robinson)...... 9

Riding through Glue (Mark Jones)...... 12

A Blast from the Past …...... 17

Book Reviews...... 21

Cover photograph reproduced courtesy of Kimroy Photography

Page 2 The Journal of Cycle Coaching: Issue No 1:2015 Foreword

Notes from the Sub-Committee Notes from the Administrator.

This issue of the journal is about By now the Christmas pudding “thinking outside the box”. The key should have been digested and New to winning at top levels is to be Year's resolutions made. Like the prepared to question long majority I'm hoping for more from established beliefs and to experiment my riding in 2015 (time permitting). with doing things differently from the majority. Some of it may sound like Membership renewal reminders have heresy but the results speak for been sent to all of those due to themselves. renew in January. If you have not received one or you have changed Adam Topham surprises us all by your contact details, please let me revealing that he does not do know. If your membership is due intervals and trains right through the later in the year, you will be sent a traditional off-season but he has won reminder several weeks before the the BBAR three times. due date.

Gerry Robinson light heartedly takes Things are moving on apace. a trip into a very different electronic Student registration in 2014 was up future. 30% on the previous three years. This bodes well for the future and Then Mark Jones uses new ideas on seems to indicate that interest in aerodynamics to show how only coaching is increasing. generating 300 watts can result in a series of short 19’s for 10 mile time From the 1st of January the training trials. course has moved to a fully online system. Students and coaches can Finally an article from the Sporting access the latest versions of the Cyclist of 1962 shows that no matter training modules using the secure whether the methods are old or new area of the ABCC website. the key to success is dedication. The editorial team is also doing Don't forget that this is your things differently by separating the Association. If there is anything you skills of selecting and writing would like to see or any matter you specialist cycling coaching articles would like to raise with the from the journalistic skills of Committee, please let us know. compiling a journal. We hope you like the result. Wishing you all a happy and The editorial team: Gerry Robinson, prosperous New Year. Gordon Wright, Jim Sampson, Lewis Hall. Mark Gorman Page 3 The Journal of Cycle Coaching: Issue No 1:2015

Adam Topham

Adam Topham is a top class rider and this year won the CTT BBAR for the third consecutive year. Adam has kindly produced the following article based on his successful presentation at this years Pedal Power.

Train SMART or train More?

As a recipient of this journal it seems completely messing up my training, highly unlikely that the ‘train smart’ and at the optimistic end of the scale, revolution has passed you by. I was may support the notion that I have invited to present to the Pedal Power managed to evolve a highly effective annual ABCC conference in November approach to medium-to-long-term 2014, and this article conveys the progression. essence of that presentation, the subject of which was my thoughts Training Smart and interpretations of the dilemma I’d like to start by exploring some presented by the title of this article, general perceptions about what might in relation to endurance sport constitute training smart. A common progression. association seems to be the concept It seems appropriate to clarify my of training less, or less hard, for the credentials, or indeed lack of same as same or better return. Heavy some may conclude, to wax lyrical emphasis is placed upon recovery upon this topic. I am not a cycling and the avoidance of over-training. coach. I am not a physiologist. Being in your best shape for target Neither am I a sports scientist. I am races is another recurring ‘train an ‘ist’, however, namely a cycling smart’ phenomenon. And of course I time-triallist. It is therefore not my certainly sense a perception that intention to preach to or to educate smart training should encompass the anyone within these few paragraphs, latest thinking in terms of what but rather to provide some food for constitutes effective training thought about the relationship protocols. between training smart and training Now there is most certainly some more, and to explore their various merit in the inclusion of most of virtues and detriments in the these elements into an effective formulation of training approaches training plan. You may or may not be and programs. I do this from the shocked to discover I have little faith position of a highly ambitious rider in the concept of training less or less who has risen through the ranks of hard, a statement that perhaps steals UK time-trialling over the last 8 some later thunder, but that I can years, to heights that would at the live with. I would firmly contend, very least suggest I haven’t been however, that those elements that remain are most certainly NOT the embodiment of training smart. Page 4 The Journal of Cycle Coaching: Issue No 1:2015

For me, training smart is about WHAT Recovery schedule that training delivers and NOT about Periodisation HOW it is executed. Training smart is Races / events about reasonable, sustained Tapering progression, attaining ongoing LIFE!!! improvements in results or Health and wellbeing performances, and providing a Nutrition vehicle for an athlete’s personal fulfilment from their chosen I would identify the main outputs endurance sport. If training achieves from the infinite variety of possible those three virtues, I suspect very recipes combining the above few would argue it wasn’t at least ingredients as: quite clever! Of course I would be a long way back Sustainability in the queue of those arguing that Rate of progression recovery is not an essential Race performance component of a training program, Health and wellbeing albeit I’m possibly a little further Personal fulfilment back still, in the queue of riders clamouring for said recovery. What I probably cannot encompass the many riders may not appreciate is entire multitude of dilemmas that effective recovery cannot exist in presented in training program isolation. In isolation it is simply development and evolution, but here recovery, or rest, or doing nothing, or are at least some of the main culprits downright laziness! Effective arising from the aforementioned recovery can ONLY arise as the result variety of inputs and outputs: of having something to recover from. No training overload, no effective Intensity versus hours recovery! Variety versus measurability Progressive growth versus The training cycle sustainability The formulation of a training program Overall load versus that appropriately engineers this Necessary recovery overload, and of course enables the Fitness versus freshness effective recovery, is fraught with a Potential and goal-setting multitude of dilemmas. Before I raise some of those dilemmas, I’d like to These dilemmas NEVER go away. identify the main inputs and outputs They are frustratingly omnipresent, from a program that give rise to such because everything affects dilemmas. There are many possible everything else, and a given athlete inputs into a training program, is likely to be changing and evolving including but not limited to: all the time.

Overall training load High level composition Session construction Page 5 The Journal of Cycle Coaching: Issue No 1:2015

I plan and execute my training in a have his or her various biometric continuous cycle of: markers measured and monitored, no one can ever know for sure if there isn’t something they could do as well or instead, or even simply stop doing, that would make them even quicker.

For those of us that don’t have the opportunity to be scientifically monitored, the uncertainties are gargantuan. I therefore consider the biggest conundrum in developing and executing effective training isn’t in WHAT to try or how to refine it, but in how to effectively evaluate it. What to evaluate it against. How is one even supposed to know what rate The execution and measurement of progression to expect? elements I consider to be somewhat unhelpfully intertwined. In order to effectively measure the impact of one’s Goal setting and the limits to training, one needs to execute it in research such a way that it IS measurable, hence my observation that one of the The absence of absolutes is no dilemmas is variety versus doubt a considerable source of measurability. Evaluation and frustration for many. The singular refinement is underpinned in my escape route from this frustration approach by the mantra that if your is to EMBRACE the fact there ARE training isn’t working, change it; if it’s no absolutes. Trial and error, working, keep doing it until it stops intuition and judgement are vital working, then change it. The elements of the process. There is fundamental and infuriating problem no magical, universal, guaranteed with this, however, is what on earth do effective training protocol or we mean by ‘working’? How do we approach. establish that our training IS actually I’m essentially postulating that the effective? Usain Bolt isn’t an training smart key is in the endurance athlete, but I like him as an evaluation, but obviously you do example to demonstrate a point. He’s need something to evaluate, and the fastest man on earth right now. Is so decisions do have to be made he as fast as he can be? Maybe he about what training approaches to isn’t? Even if an athlete is frequently adopt and how they will be strapped down to various machines to evolved and refined. In order to Page 6 determine that, one needs to establish some goals. As an The Journal of Cycle Coaching: Issue No 1:2015

athlete or coach there are numerous If subjects DO try something potential sources for the determination different, an improvement that and refinement of goals and for ideas derives a positive conclusion could about what to try in terms of training be down to new stimuli and very approaches. Let’s start with some short lived potential inputs for goal-setting: OR... a dip in performance from Common sense changing something, that then Intuition derives a negative conclusion, Experiences of/with other might be down to the need for athletes initial adaptation to the change Athlete strengths, weaknesses, preferences and Not all research is credible or even indicative potential passable. Some even struggles to be plausible. I have read some Hardly an exact science and I would be conclusions that are simply inclined to present the same precise list nonsense and do not stand up to for ideas about how to approach the simplest of logical tests of their shooting for the goals once established, validity with one further addition, namely expert opinion and research findings. So once again we return to the Does this suggest a glimmer of hope inescapable premise that evaluation for a higher degree of tangible is the key; that training smart substance and credibility to the overall cannot be achieved by simply input than for goal setting? Well… the executing training that research exploitation of research is fraught with concluded is likely to work. Plenty a collection of uncertainties and of part-time athletes and possibly challenges of its own: even some of their coaches are of the view that emulating Generally focussed heavily on full time professional athletes in terms of athletes training approach is a pretty safe bet. I beg to enormously differ! For Mostly short-term studies i.e. number example, part-timers might decide of weeks to or be prescribed to take a few weeks or a month’s rest in the off- Everything affects everything else – no season. Full-time athletes have effective control group mechanism firstly earned that rest by battering their bodies and brains to a pulp for Typically tests a preconceived notion in probably three times as many terms of variables, yet possible hours as many part-timers, and combinations are infinite secondly and by far most crucially, they are no doubt nudging their Tough to get subjects to try something absolute potential and have plenty radical... too risky! of hours in the day upon their return to training, to regain that position in relation to their Page 7 potential. It’s their JOB! The Journal of Cycle Coaching: Issue No 1:2015 If I took a month off in the off- absolutes in the determination of season, it would take me about six whether or not you are training as weeks to regain lost fitness. That’s close to as cleverly as you can be in ten weeks of lost progression terms of HOW you train. opportunity in the off-season, which But what do I have to say about is about 20 weeks long. NOT smart! training more? When I talk about I’m still trying to get faster as each training more I’m talking about the season comes along. Such an combination of hours and average approach would therefore be training intensity, not simply volume. ludicrous. And training more is our saviour. Why? Because training more is an absolute. Some riders swear by riding around I attribute my steady elevation in the for hours at low intensity, Coggan world of UK time-trialling to a steady zone 2 perhaps, and adopting a now growth in my training load from 6 widely exploited polarised approach hours to now around 12, with all to their training. The problem is, manner of variations in approaches and they consider, say, 8 to 12 hours of protocols in that time. Right now I Z2 as a lot of hours. The pro’s are train exclusively for 12 hours a week in doing double that volume of Coggan zone 3, or tempo. No intervals endurance hours. I’m not claiming whatsoever. My overall load is higher there’s no way some parallels in and more sustainable than it has ever terms of approach could be valid, but been, and it is continuing to deliver they need to be evaluated for a further progression. Training more specific rider and refined or adapted WORKS, naturally up to some limit no to their needs and goals, not simply part-timer ever reaches, when it no adopted because the pro’s do it. longer does. I now firmly hold the view that how much I train is of Concluding thoughts substantially greater import than Here we are, almost at the end of an precisely how I train. There just aren’t article about whether to train smart any shortcuts to getting fitter, faster, or train more, and I’ve been so busy more powerful, to winning more, to prattling about training smart I have winning the most in endurance sport. hardly even mentioned training None! And so my indisputably credible, more. This is, however, not by passable, plausible and profound accident. Thus far my aim has been conclusion from this highly scientific to persuade you that there is no rambling is that there is no ‘train smart such thing as a magic bullet, train or train more’ dilemma. Such a smart approach, and that the most conundrum does not exist. In my critical element of any training plan estimation, the two are as far removed is that it is effectively evaluated from mutually exclusive as apple against a coherent and relevant set crumble and custard, or perhaps even of goals. And in the entire training custard and custard! Sustainably approach cycle, intuition is an training more IS training smart!!! absolutely critical ingredient. As I keep repeating, there are simply no

Page 8 The Journal of Cycle Coaching: Issue No 1:2015 Gerry Robinson

Gerry is an ABCC and BC qualified coach and is a member of our committee. He is the Secretary of the Chester Road Club and President of Chester Go-Ride CC. Now retired from his profession as a Chartered Engineer, he will complete his sixtieth year as an active cyclist during 2015

Sky Story economy during the second phase of the great recession, a Chinese state- We oud’ns sometimes feel the need to owned bank took over the ASO. comment on the direction the world is China wanted to increase tourism. taking. The following musings were The Minister for Tourism had seen written (tongue in cheek) in 2010 when how worldwide television coverage of Team Sky was finding its feet. the Tour had benefited tourism in Subsequent events, not least the . Thus the Tour of China was team’s successes in the , born. Next the bank took a suggest that my thoughts may not controlling interest in SKYCORP, by have been too far wide of the mark…... then the world’s largest media conglomerate. Viewing figures were Le Tour de L’Avenir assured. The Tour of China quickly (The Tour of the Future) became the world’s premier bicycle race. The UCI acquiesced meekly The Tour de France had been long and and it took over the Tour’s July date. hard. I was tired and looking forward to the end. Weariness overcame me China was now the dominant halfway through stage 16 and Sean financial force in world cycling. The Kelly’s voice receded into the far headquarters of the UCI, the sport’s distance as I drifted off into a future governing body, moved to Beijing. world…….. Rumour had it that a few well-placed bribes (followed by a few well-placed The sun had been suffering from threats of exposure) were required indigestion for several months, before the move was approved. emitting vast plumes of hot gas. Coincidentally, the bank held Heaving and straining, a final burst of controlling interests in several of the solar flatulence hurled charged world’s largest bicycle manufacturing particles into space at an incredible companies and many outdated rules speed and the sun relaxed. on racing bicycle technology were amended shortly after the move was This activity resulted in the best completed. Chinese competitors European summer for many years. The became a major force in Tour wound its way through the international cycle racing. The sport Pyrenees, sweltering under a hot of cycling became ideal publicity for August sun. This was the third year the China. Tour had been run in August. After the collapse of the French Gee rode near the front of the peloton feeling more like a hamster Page 9 in a wheel than a cyclist. The Journal of Cycle Coaching: Issue No 1:2015 He was nearing the end of a long and He missed life on the road as a Team illustrious career and was road captain Director. Unfortunately, two of his of Team SKYCORP. A senior statesman tactical errors had cost the team of the pro peloton, he sat there important races. SKYCORP ordered watching the wheels and studying the the Squirrels to come up with a other riders, more to help pass the solution and Skymanager had been time than out of necessity. their answer. It was intelligent. It devised new methods and Team tactics were controlled from technologies then tested them in above. Far above! Many thousands of computer models. If they were kilometres over Europe SkySat2 hung successful in model form they were in geostationary orbit. It contained employed on the road. Its effect was Skycomp, the supercomputer which immediate and dramatic. Errors were controlled SKYCORP’s European a thing of the past. Team SKYCORP operations. A tiny portion of Skycomp dominated racing. was devoted to Skymanager, the computer system which managed Team “Perhaps I’ll be able to take the SKYCORP. All the combined wisdom afternoon off on Sunday and go to and experience of the world’s best for the finish”, thought Brad. team managers, scientists, doctors and The wallscreen dimmed as he turned officials was stored in Skymanager. It to his workstation. controlled every aspect of the team’s operation. Pete cruised along in the bunch, resplendent in yellow. Skymanager Three riders sped past Gee and off the sensed a slight loss of pressure in his front of the peloton. He tapped their rear wheel and instructed him to race numbers into his stemscreen. stop at the roadside 100 metres Skymanager decided that the escapees ahead and dismount. Teamcar1, one were too dangerous to be allowed their of the team’s automated support freedom. It scanned the internal vehicles controlled by Skymanager, bodysensors of the SKYCORP team, removed the punctured wheel and selected three and instructed them to replaced it with a spare in seconds. help Geraint nullify the escape. It also No human presence was required. noted that the physical condition of one He was pushed back into the fray team member was below acceptable and rejoined the peloton with the aid limits. He was not responding well to of a team-mate who had been the rigours of the Tour. Skymanager alerted by Skymanager. The team- removed him from the list of riders to mate might have not pressed so be offered contract extensions at the hard on the pedals had he known his end of the Tour. contract was ending. Teamcar1, having retrieved the punctured The wallscreen in Brad’s office at the wheel, sped through to the head of team HQ in sprang into life. the convoy, swearing back at Skymanager informed him that the opposing managers in their own breakaway had been captured. tongue when necessary.

Page 10 Other teams objected to the UCI about technologies employed by The Journal of Cycle Coaching: Issue No 1:2015

Team SKYCORP. The bank’s In the next office D overheard the stranglehold on the financial affairs of exchange. He felt a band of pain grip officials serving on the relevant his chest and course down his arm. committees ensured the objections His world went black as he slumped foundered. across the desk. High above Skycomp removed his name from its Somewhere on another plane list of future beneficiaries of the sometimes known as the afterlife two SKYCORP Pension Fund and elderly gentlemen were at the Skyplex forwarded suitable messages of watching the Tour. They sat on a cloud, condolence to his nearest and wearing faded Bianchi and Legnano dearest. Two hours later, after Brad racing jerseys and caps, watching the had completed his plan, it informed riders a few metres beneath them, him of his colleague’s demise. leaning to left and right as the cloud sped through the bends. Seconds later the coronal mass “The mountains are so beautiful”, said emission struck. Later, astronomers Fausto. said that it was the largest burst of “Pity the racing is so dire”, replied Gino. solar energy they had ever “So predictable” measured. Skycomp fried. Skysat2’s “No spontaneity” stability controls were damaged, its “No excitement” retro rockets burst into life and it fell “No panache” out of orbit. In the Pyrenees the Tour “Not worth the subscription” was forgotten as the crowds gazed “I’ve got a few bottles of red in the upwards at the celestial fireworks. cellar” There were gasps as a fireball, the “Let’s go”! remains of Skysat2, hit a mountainside. No longer controlled The wallscreen sprang into life and M, from above, Teamcar1 carried SKYCORP’s CEO, bawled at Brad from straight on at a hairpin bend and . crashed through the barrier, “Viewing figures are down! describing a graceful arc as it Subscriptions are falling! plunged into a ravine. A group of What are you doing about it?” young spectators clapped and “But Pete’s won the Tour of China and cheered at the sight as did the team Hong Kong-Shanghai this year. He’s managers in the following convoy. about to win the Tour. What more can Gee’s stemscreen went blank and he we do?” smiled for the first time in days. His “I don’t want excuses! I want a plan to life was about to become very save the situation! interesting. You’ve got two hours! Get on with it!” Fausto and Gino raised their glasses, Brad cancelled all thoughts of a Sunday toasted one another’s exploits and off as the wallscreeen faded. continued enjoying death to the full.

I felt a nudge in the ribs. It was my Page 11 wife. “You were snoring again. Cavendish won. You missed it”. The Journal of Cycle Coaching: Issue No 1:2015

When Peter Keene calculated that would never be able to produce the power to take ’s he probably left out an important factor in his formulae. Shape Shifting. Mark Jones knows all about that. Riding Through Glue - Mark Jones

Based on Mark Jones presentation at the ABCC conference. Summary by Jim Sampson.

This article is based on Mark’s presentation at the ABCC Coaches conference. After an early start as a time-trialist showing great promise and talent, Mark Jones had to undergo a couple of operations four years ago and a debilitating attack from chronic fatigue syndrome which severely reduced his power output that caused him to rethink his strategy to continue in the sport he loves so much.

Inherited from his father and Image courtesy of Craig Zad grandfather who mixed with the best bike-riders around in the Midlands, his And he returned to the bike by enthusiasm caused him to meticulously commuting to work through the follow his father’s advice throughout beautiful Cotswold countryside. After his schooldays. This was, “You’ve gotta a while he started to race on the ride 40 miles a day, Mark.” local courses producing times around 22 and 21 minutes over 10 miles. As a racing schoolboy and junior his He later broke the Oxford City RC 10 talent became evident with lots of mile club record at Andover in 2008 times around 22 minutes. He spent with a 19:53. It was his first 30mph most of his training with Stuart time trial and after reading up on Dangerfield, but not being able to some specific training methods and afford the equipment developed from putting in some 20 hours a week. He technological advances around the low- also thought the damp roads pro bikes in the late 80s, he decided to significantly helped him that day, in let his cycling career lapse and addition to his shaved legs! He’d concentrate on studies and university. also spent his works’ bonus on a That was in 1990. second-hand Trek frame like Lance’s from a wealthy tri-athlete for £800. n 2001 he moved to Oxfordshire to He fitted it with Dura-Ace, Zipp new job as a physicist at Oxford dimple wheels and Continental University. tubulars which he pumped up to 190 psi. He’d analysing the aerodynamics Page 12 of his position and remembering Hunter Allen’s philosophy that even a The Journal of Cycle Coaching: Issue No 1:2015 brake cable in the wind is worth 2 or where air density, velocity and power three watts, which equates to 5 are taken into consideration; gravity seconds in a “10”. He also and wind speed being obviated. concentrated on punching a smaller hole in the air. He achieved this by In 2010 he made a significant leap shortening the width of his bars, forward, and not by training. It covering the levers and elevating the happened following testing at ‘bar extensions. Looking back he Newport Velodrome where he spent realised riding his tyres at a very high some five hours just checking out pressure was a bad thing, in fact a his ideas and theories. He was mistake, and his skinsuit was poorly astounded to find that his drag fitting in race conditions. And he dropped by 20 watts by highering his hadn’t paid much attention to attaching bars. In others words he could do his race number. the same speed with 20 watts less, or go faster with the same power. A Later he bought himself a new Trek on change of helmet dropped the drag the ‘Bike to Work’ scheme which he did again and a change of skinsuit actually use for that purpose – once. At dropped it even further. The this time he also realised the aero reckoning was that he’d saved about advantages of putting a visor on his 45 seconds overall in that one cycle helmet and the use of silver ‘Buck session alone ! He’d been looking to Rogers’ overshoes. Other changes gain 28 seconds. The Oxford City RC included raising his bars 20mm, website records the advances he reducing his tyre pressure and not subsequently made from that date. sticking his tubulars on with tub tape which massively increases rolling He was so proud of the new bike resistance. Much later he found that he’d just spent lots of money on and ‘clinchers’ reduce it even more. nearing his 40th birthday when he was suddenly struck down with When Mark acquired a power meter he chronic fatigue syndrome (CFS) after went along to Palmer Park track in having two general anaesthetics to Reading and made some amazing have a benign tumour removed. He aerodynamic drag discoveries. He developed serious peripheral knew there were some riders who neuropathy from antibiotics plus could sustain as much 400 watts for stress from the delivery of a new ten miles, around 100 watts more than baby at home. Mark was indeed he was doing, and he was beating having a hard time and he was them. He concluded is all attributable unable to ride at all in 2012. to aerodynamic differences. He used software called Golden Cheetah which As CFS dilutes endurance and causes contains a function called AeroLab hat severe depression, anxiety and automatically solves co-efficient of drag musculo-skeletal atrophy, Mark was equations. This was done riding around left with poor racing prospects. Reading track on a fairly windless day However, he still wanted to ride his bike and believed the engine he’d developed in his youth could sustain Page 13 him for about 25 minutes and that Journal of Cycle Coaching: Issue No 1:2015 he could possibly make 300 watts without much training. Aerodynamics was again high on the agenda and he believed he could get feedback to combat the CFS. Consequently he started riding again in January 2013 and amazingly he achieved a string of short 19 minute rides on fast courses early on from around 300 watts of sustainable time trial power.

On his new bike he’d shortened the ‘bars to the minimum allowable, and with adjustments to his brakes, he was Greame Obree showing a small able to save a few more watts. Small frontal area marginal gains as they say in some quarters. From some wind tunnel tests from a rider’s body and the he was able to adjust his riding position remainder from the bike. And a a little more aerodynamically, and one question he posed was asking that he could sustain for a whole race riders and their coaches to look for under pressure. Mark also deduced that the factors which are likely to make the risk of being pushed and pulled up most of the drag in their cases. around on the road by the airflow turbulence from passing vehicles and The equations on the next page, that trucks using deep section rims was Mark referred to, show that the work outweighed by a less disturbed and done and then the power to go smoother airflow by using shallow front forward is the rolling resistance, rims. A closer look at the fabric of his times your mass (how heavy you race clothing which affects air flow, and are), times gravity (force that’s even shaved legs, all contributed to sucking you down), times velocity. allowing him to go faster. And the And riding at a steady speed with no ‘praying mantis’ position helped to cut accelerations or decelerations on a a lot more from his frontal profile area. flat course then the power equation reduces down to just rolling He reckons that if you’re travelling at resistance plus air resistance. The 30 mph then 15%, of total drag or 45 two important things to do are cut watts, is used to overcome the drag on down your frontal area and make the the floor (ie rolling resistance). So now wind peel off your body as late as he uses clinchers which have proved to possible by improved body shaping - be faster and offer less resistance than shape shifting. And change to well tubs. He pointed out that some 85% of fitting and tight clothing. Mark said time trial power is used in overcoming don’t look like a ‘sack of spuds’. the wind drag of which 75% of that is Look very critically at your body position and body shape. It’s the power you can sustain during a time Page 14 trial divided by the coefficient of drag The Journal of Cycle Coaching: Issue No 1:2015

The equations of work (w) done, power (P) and velocity (v):

w(total) = w(rr) + w(PE) + w(KE) + w(aero)

Sum of forces= (Crr)mg + smg + ma + 0.5(CdA)ρ(vair) ^2

As Power = Force x Velocity we can write :

Power = (Crr)mgv + smgv + mav + 0.5(CdA)ρ(vair) ^3

Where:  v = speed in m/s (i.e., “ground” speed)  m = total mass (kg) of rider + bike  g = gravity at 9.81 m/sec2  Crr = coefficient of rolling resistance  s = slope  a = acceleration  ρ = air density  vair = “air” speed of bike  CdA = drag area (usually referred as the coefficient of drag)

To simplify, for a flat time trial at steady speed both acceleration and elevation components can be assumed to be zero, so :

 P= (Crr)mgv + smgv + mav + . 5CdAρ vair^2 x v then reduces to:

 P= (Crr)mgv + 0 .5(CdA)ρvair ^ 3

So under these conditions the power (P) required for a given velocity (v) depends only on the rolling resistance and air flow drag components.

So to go faster you need to cut down your frontal area (A) by changing your body shape and how you are dressed (Cd). THIS HAS FAR MORE EFFECT THAN ANY COMPONENT YOU CAN PURCHASE FOR YOUR BICYCLE. (Remember 75% of aero drag is from you !!!) that wins races so Watts/CdA). And weight from them, he was able to remember most of the drag comes calculate a strategy to combat their from the body shape and position. greater power output with his more efficient drag co-efficient and rolling By looking on Strava for information for resistance. He knew that if he kept rides of rivals he was able to access absolutely still on the bike and didn’t their data, and having coerced their move around it would keep the drag stable he could have the beating of his more powerful opponents. This is what did happen in the National “10”.

Page 15 The Journal of Cycle Coaching: Issue No 1:2015 Graeme O’Bree is Mark’s great hero for is roll down testing on a traffic-free the way he’s approached the problem hill up to ten times in a single of going faster on the bike. He not only session trying various theories. If he had great strength, he’s a big guy with finds an improved terminal velocity an enormous chest who can wrap from a particular trial he’ll then himself up into a tiny ball, a beautiful investigate the position further oval shape to punch the smallest hole before applying it to his race he could into the wind. Ed Burke, a position. Mark pointed out that there celebrated cycling sports scientist to are many things that adversely affect the US cycling fraternity published in aerodynamics and you have be his book Serious Cycling, “the drag of aware of what they are and the the two upper arms closely extent of them in individual cases. approximate the drag on the rest of the body’s frontal area”. Graeme and Mark Clothing is another area where real have both adopted this philosophy, the gains can be made; he particularly idea being to make you long and thin recommended buying a high speed more like a sports car and not a skin suit from one of the reputable Landrover. Mark illustrated with manufacturers including Drag2zero, different shapes (eg circle, square, the sponsor he rides for. Look for the triangle, ellipse and aerofoil etc ) to way the fabric stretches, and that it explain how computational fluid doesn’t pucker in the riding position dynamics is able to calculate the drag which just increases drag. He for different shapes, and to indicated that smooth surfaces particularly show that a streamlined generally work best fast riders, but a curved shape can have a tenth of the rougher one for slower riders is ok. drag of a circle. And another major outcome from such work is to show One major criticism he had of many that a flat back isn’t always as good as competitors especially in national it’s made out to be. It can cause events was that a great many don’t additional air flow turbulence which keep their upper body stable and increases drag due to the air peeling still, and they often wander away away from the body too early. from a straight line. They end up travelling a longer distance and just In just one session Mark undertook in an extra 25 metres could add a the wind tunnel he spent some of two critical two seconds in a major event. hours finding the best position for his By moving their body around under hands. Moving them slightly forward riding conditions riders are making was better, but moving them about, their effective frontal area wider and changing positions during a race is drag just increases. detrimental to your time and progress. And he also found the best position he For his aero testing Mark uses a can sustain without moving his body Kestrel 4250 anemometer which around. Another method he uses to measures wind speed and air examine aerodynamic position density. He frequently takes it out on courses to take wind speed readings at various points and junctions. This Page 16 helps him pace his ride to the best advantage, knowing when a junction can help or hinder his effort. The Journal of Cycle Coaching: Issue No 1:2015

Summarising he said he now has a fast A Blast from the Past rear disc wheel and a shallow 50mm deep front clincher with tyres at 100- Article from Sporting Cyclist, 120 psi. His hands and helmet are April 1963 close together and he no longer wears a heart strap because he doesn’t use Before going to Calais for the world the data. Numbers are fastened on low cyclo-cross championship, our staff and tightly fitting, legs are shaved. He reporter ROY GREEN spent the week uses his silver Buck Rogers overshoes in Staffordshire with 24 other young (Drag2Zero/Smart) , and the fabric of road racing enthusiasts his race clothing is tight fitting and well To get to the top in modern road fastened down with no puckering racing it takes a lot more than during events. Finally he advised us keenness and brute strength to coaches to take videos of the guys develop the speed, stamina, and we’re coaching and look at how much high degree of tactical sense neces they move around. He said get them to sary. When a rider starts racing, focus on riding in a straight line, get keenness is usually there, but how them tight and still on the bike. And does he go about developing the get some fast clothing on them and ability? they’ll go like stink. With two 18 At last the scientific training methods minute rides to his credit during 2014 used on the Continent are beginning and significant number of 19 minute to be recognised in Britain. In mid- rides, and a member of the team that February, while most racing men smashed the national team competition were inactive because of the arctic record for 10 miles, all goes to show weather conditions, I spent a most his dedicated work on time trialing instructive week at the British aerodynamics has paid off handsomely. Cycling Federation’s training course for roadmen at Lilleshall Hall, Staffs. At this “school for speedmen,” 25 young clubmen, most of them teen agers with serious intentions of becoming top roadmen, had come to receive expert advice. The “headmaster” was Tommy Godwin, his chief instructor . Tommy is the man behind this national coaching course; he has experience of managing British teams abroad for several years, and has been teaching racing know-how to local youngsters, after a notable track- racing career. Brian had to

Page 17 The Journal of Cycle Coaching: Issue No 1:2015 make the grade in continental stage dynamometer and expressing as a racing the hard way. There was no one percentage of the individual’s to instruct him on training methods, weight). It was interesting to find racing tactics, scientific diet. It is a big many cyclists achieved far better tribute to his perseverance and sheer results here than the average for top will-power to get to the top that he footballers. Two, John Woodburn and succeeded, by finding out for himself. Bill Sutcliffe, rated higher than tennis After listening to the wealth of star Lew Hoad. information he passed on to these During the five days of the course, youngsters, I feel we owe him a lot for lectures by Tommy Godwin and Brian an unselfish attitude towards his Robinson were mixed with sessions would-be successors. of roadwork. The general programme Lilleshall Hall is a most convenient and was a short lecture after breakfast, a most impressive school for such a then a steady ride of 30-40 miles in course. Its central position, near the morning, then another lecture Wellington, makes it convenient for period in the afternoon. When the riders from all over the country. weather was bad, there were two The hall, which was originally the Duke well- equipped gymnasia available; of Sutherland’s hunting lodge, is a sur prisingly, considering the bad con grand oak-panelled centrally heated ditions, only one morning’s run was mansion sited in acres of private missed. In its place we had a no- forested grounds and is now owned by holds- barred game of football in the the Central Council of Physical gym. Recreation. Most of the lads on the course were The governing bodies of foot ball, not yet names in the racing news, athletics, cricket, netball and many were still juniors, or had just reached other sports hold instructional courses the senior grade. But you will have there throughout the year; during the seen the name of one of the “pupils” cyclists’ week our fellow students—or quite a lot. In last month’s issue we “inmates,” perhaps?— were a number featured Wes. Mason, the Empire of prison and Borstal P.T. officers. After Games road champion whose 54 watching the severity of their training, wins to date suggest that he knows I am sure none of us will ever run foul quite a lot about getting the best of the law! We were fortunate in having from him self. But I gathered from a “guest” lecture from one of their talking to Wes. that he considers he instructors, Mr. George Popplewell, a has a lot to learn about the road former British weight-lifting champion, game before achieving his aim of who gave a most informative talk on becoming a top professional. Another the physiological aspects of body well - known roadman, Hugh Porter, fitness. He put a number of the boys was also along to learn more. through tests to determine strength- Several riders had come along for a bodyweight ratio (done by measuring sort of conversion course to road strength by grip-test with a racing after riding mainly in time trials. John Woodburn, at 26, was a Page 18 The Journal of Cycle Coaching: Issue No 1:2015 champion time trialist who changed to “I was doing hard 50-mile training the bunched game quite success fully runs, following the advice of older last year and was after more tips. “And clubmates, and time trialing most I came along for the train ing company, weeks,” he told me, while out on a too,” he said. “There aren’t many riders training spin, “but now I won’t race to train with around my home area, so much, less time trials, and I’ll Reading. Also, the atmosphere of a train easier, over shorter distances.” course like this makes you keen to (He then proceeded to roar me off!) start again after the awful winter.” What did we learn from the lectures Bill Sutcliffe was another time trialist by Tommy and Brian? Well, for a on the course. A good one, too, for he start, that .there is no revolutionary was the Manchester area’s best-placed “training blue-print,” no short-cut rider in the B.B.A.R. table. This year, a methods to reach the top. It was good showing in road races, made clear right from the beginning particularly the longer events like that one needed sheer hard work -Holyhead, is his aim. and dedication to succeed. But the Young riders like Geoff Smith, East great value of this course was that Bradford C.C., who has shown good the boys were given a complete and early promise, especially on the track, thorough summary of what work to wanted to be put right. Geoff says he do, and how to go about it, in both does not know yet whether to racing and training. Most of the specialise at track or road racing. Brian advice I, and the older members of Robinson encouraged him to carry on the course, had heard before. But we mixing his programme. had heard so much other advice in direct opposition, which is baffling, “The track is the best place to develop especially to a young rider without that zip over the final five miles that any idea. The instruction we received wins races,” Brian said. “It’s also the at Lilleshall was a definite, reliable best place to learn how to handle a basis on which to work, set by bike, and to put an edge to your speed. persons whose experience made I especially recommend madisons. their views respected. When young, it’s developing speed that is all important; stamina can be Each talk was on a particular aspect increased when a rider is matured, —training, racing tactics, diet, equip speed rarely can. On the other hand, a ment, etc.—with pupils encouraged lot of time trialing is ‘out,’ as road to break in for more information on racing demands not a steady rhythm any item that particularly interested but the ability to alternate the pace.” them. We had a “textbook” issued, in the form of a very detailed report of Another youngster on the course, Brian all the discussion at last year’s Jaques from the Harworth C.C. (the course, when Brian, assisted by Ron area that produced Tom Simp son), had Coe, was also “in the chair.” It was shown a lot of early promise, clocking a compiled by Poly trackman Brian 59-12 “25” when only 15. But he saw Ward. from Brian’s advice the danger of “burning himself out.” On pre-season training, Brian first made it clear that the two most Page 19 important points were that it should The Journal of Cycle Coaching: Issue No 1:2015 be a gradual build-up process, and that If there are any sceptics, he pointed low gears should always be used. out that during six-day races, Mileage should be low for the first runs, everyone uses 52 x 16 (88in; a gradually building up to 100 miles at “gentleman’s agreement” between week-ends. Runs should always be riders, largely to help things for the non-stop, with food and drink carried. mechanics). Since short-distance The run to the club meeting place for world track records are occasionally dinner, then home again after an hour’s unofficially broken in attempts during break is “out.” “six’s,” this gear should be sufficient Brian said that most professionals work for any road roadmen. An interesting on a basis of getting in 1,500 miles method was Spanish -finish before racing seriously, which would be specialist ’s technique. done in about a month. Amateurs He often winds up on a normal should aim at this figure, but with less sprinting gear, then flicks into top, time available, the pre-race period using handlebar controls, to aid his would probably last about ten weeks. I “jump” over the last few yards. But shall not go more fully into a schedule this technique needs some practice! of this training, as details have been “A good track is born, but a published this year (in “Cycling and roadman’s sprint, which differs in Mopeds,” January 16). A big thing to that it is a wind-up after a long race, remember is that distances for juniors not just a jump, can be developed,” should be much shorter than for said Brian. He had improved his own seniors. finishing greatly by using a method During the evenings we saw several taught him by old six-day trainer films of races, including the 1961 Tour Pierre Viel. “Sprint for the last 200yd of Britain, which Brian used to every mile over the final ten miles of demonstrate many faults in British your training runs (after the initial racing tactics. building-up period, of course). After “This is the department in which we are this, you should arrive indoors with weakest over here, and it really shows only just enough energy left to up in races like the Tour de l’Avenir and change!” Lloyd Binch used this ‘Worlds’,” he remarked. “In France, method a lot to get an edge for his most of the big amateur clubs have a first races at Easter. trainer who watches events and Another thing Brian pointed out from criticises the team’s tactics after.” the films was that British riders did Brian commented particularly on poor not make the most of the echelon sprinting styles seen in the T.o.B. film. formation when a strong side wind “Biggest mistake is the use of gears far was blowing from the right. The first too high, 108in. is rarely the correct line, about eight riders would gear. Darrigade’s usual sprinting gear is assume echelon formation from the 90in. I would recommend a standard centre of the road to the kerb; any sprinting gear of 88in., only higher riders not in the line just formed a than this if the finish is really fast, “tail” after them, getting no wind lower if it’s uphill.” shelter. Thing to do if you cannot get in the first echelon is to start another Page 20 one behind. Brian had known as many as 11 echelons, right across, The Journal of Cycle Coaching: Issue No 1:2015 in operation in Paris-Nice during strong cross-winds. Book Reviews These and many other racing tech nique points were explained by Brian. A -The inside whole lecture was spent discussing story of the rocky roads of the diet, and explaining a list of “do’s and Ronde Vlaanderen by Les don’ts” in the training manual. Nothing Woodland revolutionary here, every thing recommended was the sort of food Review by Lewis Hall which is readily available, and it was a list of foods which common sense In recent years, I have witnessed a would say is necessary for an athlete’s number of British cyclists diet. But Brian said that he was participating in the Retro Ronde – a appalled to see how little attention was retro version of the Tour of Flanders. paid to this most important branch of This book by Les Woodland may training. Another afternoon was spent encourage others to experience and on racing equipment and position, with enjoy, hammering over the fabled Brian checking each man’s position and cobbled climbs, through farmyards advising him if changes should be and country lanes, in the company of made. riders from around the world who This is a brief outline of how this course love riding a classic bike. On roads at Lilleshall was run; to cover all the travelled by the greatest cyclists in information passed on would take an the history of our sport. But what is entire issue of “Sporting Cyclist!” the Retro Ronde you may ask? It is Tommy Godwin explained that an annual event taking place on a eventually the B.C.F. hopes to run Sunday morning, usually in late May central courses like this to instruct or June. Starting and finishing in regional coaches, so that they can pass Oudenaarde with options to ride on information to classes in their own routes either 40, 70 or 100km. Each areas. I think that progressive road event covers some of the roads used racing clubs might well copy the in the professional races, at one time example of the Witham Wheelers, a or another. The terms and conditions Lincolnshire club which had paid the for participation are simple. Broadly course fee of £7 for one of their speaking, ride a bike made before members, Jeff Ellingworth, so that he 1987 – no clipless pedals and ideally could bring back the knowledge to the wearing clothing of the period. whole club. Fuelled with generous refreshments provided free of charge at check Proper coaching for cycling has been points around the course. Entry fee sadly lacking; every other major sport under 20 Euros. For more has its coaching schemes. Now at last information see www.retroronde.be we are taking positive steps to instruct And there's more besides. A varied newcomers to the game. programme on the Saturday with options ranging from a sportif ride, a cycle jumble along with an early Page 21 The Journal of Cycle Coaching: Issue No 1:2015 evening critereium based around the De Vleaminck and our own Barry market place - retro bikes only. An Hoban and Tommy Simpson, to ideal warm-up for an evening of name but a few. Naturally, Eddy entertainment at the Town Hall. This Merckx who via his success in this includes a dinner and dance with the race together with five Tour de Dipsey Doodles – professional dancers, France victories is now officially in attendance and involving all who regarded as the most famous want to be, regardless of ability. A Belgian. The book provides eye perfect opportunity for those aspiring opening accounts of race tactics to be auditioned for Strictly! Also, together with the wheeling and these amazing dancers perform dealing that took place between through Sunday as spectators relax riders and team managers as well as and as riders return and take their the role of others who have been an rightful rewards at the bar. Music over integral and important part of our the weekend is usually along the lines sport. All of the climbs which have of that played by Stephane Grappelli or ever been a part of this race are fully maybe Harry Gold and his Pieces of documented, together with details of Eight or even the Ted Heath Band. All road surfaces, their lengths,including ideal pre and post preparation for a ride in the Retro Ronde. Did you ask average and maximum gradients. “what has all this got to do with a book And if you should wish to gain an review”? Quite simply this! The insight into what riding the Ronde is professional Tour of Flanders is about, I recommend you do two 's most brutal day in the things. Read this book and without saddle. Riders and their fans know this, further hesitation, add to the they also know how to enjoy experience by entering the 2015 themselves following a gruelling race, Retro Ronde. May I also suggest that often taking place in bad weather. whilst in Oudenaarde, you visit the Collectively, the Retro Ronde helps Tour of Flanders Museum. If you do, capture the spirit of bike racing at its you may bump into Freddy hardest allied to wholesome family Maertens, a friendly and entertainment. Might this be something approachable member of staff and a to add to your Bucket List! former World Road Champion. Freddy never won the Tour of Les Woodland's book contains details of Flanders but is widely regarded as the Ronde from the first in 1913, being the moral victor in 1977. The detailing the politics both sporting and account of that race alone, makes otherwise together with the key factors this book worth the cover price of that helped shape the Ronde into what around £12. A most rewarding read. is rightly, one of the famous Monuments in cycle road racing. The Tour of Flanders – The inside story, achievements of , the ISBN 978-0-9859636-2-0. From Lion of Flanders towers over all others McGann Publishing, 2014. who have entered the record book – , , Roger

Page 22 The Journal of Cycle Coaching: Issue No 1:2015 Cycle Road Racing by Tom Newman - by a record margin of almost two minutes from a field of 1800 Review by Gerry Robinson runners! This was achieved while working full-time in the R.A.F. The sport of cycle racing selects its Goater was coached by Bob Parker participants with rigour. Riders whose and Harry Wilson, who coached preparation is inadequate can expect David Bedford and Steve Ovett little mercy once the flag drops. respectively. He is now a coach Tom Newman has been a cyclist for himself, and the lessons he absorbed over forty years. He has competed on during his career have shaped his road and track, in cyclo-cross and time coaching philosophy. This can be trials. Fifteen years of coaching summarized as: experience and the lessons of a life 1 Concentrate on strength, awheel put Tom in an ideal position to suppleness, speed and skill to guide both new racers and club riders. become a faster runner. This book contains more useful 2 Prolong this new-found speed by knowledge in its 125 pages than many building stamina. longer tomes. Colour photographs are 3 Develop your psychological liberally distributed throughout. It is strength and tactical ability to race ideally suited to the needs of British more effectively. club riders with chapters on equipment His approach transfers directly to and clothing, training, technique and cycling and I confess that I enjoyed tactics, nutrition, health, planning and, my best seasons when lack of time as a finale, a chapter on the use of forced me to adopt a similar regime computers in cycle racing. rather than building speed onto a large base of steady miles. Published by Crowood Press. ISBN 978- The first part of the book is entitled 84797-434-1. Paperback. 125 Pages. “Building the Base”. It deals with his £12.99 six primary components of fitness and four key weekly training The Art of Running Faster by sessions. Unusually, he includes a Goater and Melvin. whole chapter on breathing and it is worth buying the book for this Review by Gerry Robinson chapter alone. Part 2 is entitled “Sharpening the During the 1970s and 80s, British knife”. It contains chapters on the middle and long distance runners won importance of hill training, the medals and broke records in a manner usefulness of cross-country work for only recently emulated by our cyclists. building strength, speed work, Bedford, Coe, Cram and Ovett were periodization and mental strategies. household names, just like Hoy and The book is well written, interesting, Wiggins today. Julian Goater, who was informative and above all, useful. one of these runners, set a national Team Sky borrow ideas from other record at 5000 metres, and won the sports; here is your chance to do 1981 national cross country likewise. championship Published by Human Kinetics. ISBN- Page 23 13:978-0-7360-9550-1. Paperback. £13.99. 199 pages. This Journal depends upon contributions to provide suitable content for publication.

The scope of the journal is broad, including features on: psychology, physiology, nutrition, techincal/equipment, tactics, individual training plans and coach-rider relationships for example.

We are not averse to the odd “political” comment and would consider papers that have a point to make in an odjective manner.

The Journal of Cycle Coaching also publishes book and academic paper reviews, written in an analytic and critical manner.

The membership and additional readership embrace many aspects of cycle sport from track, road, time trial, cyclo-cross, speedway, MTB, BMX to sportives and touring.

Over previous editions some of the more isoteric disciplines have been under represented. It would be useful and informative for the readership if this could be readdressed in upcoming journals.

If you have a contribution or know somebody who would be willing to sumbit an article or review, please contact the Administrator. The editorial sub-committee retain the right to edit the length and style but not the content of the work, to fit the journal. Final copy will be agreed between both parties before publishing.