Started my first day of the new Degree in Applied Science majoring in Sport and Exercise Science yesterday. Should be an interesting course. It is a sport science degree so is not directly relevant to coaching will help me to, help to quantify your goals, assess where you are at, understand and select the best ways to prepare you, make better use of the data and feedback you supply me and to assess after the goal event where we can improve for the next event. There is ALWAYS room for growth and improvement!
There is a good mix of young and mature people doing the course. A girl there had a Cashmere High School 2008 Leavers Top and I mentioned that I was asked to leave Cashmere in 1989 because I spent too much time cycling. As well as the Sport Science Major there is a Health and Wellness stream so there will be scope to look at general health as this affects everyone even the elite. Many Elite athletes are held back because they are not actually healthy.
I am putting the finishing touches to my preparation for Track Nationals next week. Because we don’t have a nice indoor velodrome to ride on I have been making do with power efforts on the track or road and cadence drills on the rollers and windtrainer. It hasn’t been ideal preparation but I am 10kg lighter since October and have brought my body fat down to 19.5%. At one point when running my own business I was at a very unhealthy 38% body fat.
I will also be coaching and doing the National Junior Selector thing down in Invercargill at Track Nats. Before that I am heading up to Nelson for two days to attend my first Mountain Bike Nationals. Really looking forward to this and to see my Downhill and Cross Country riders do the business.
Now I have shifted into my new place, started School, left Bike HQ I should be settled. Again sorry if I have been a little quiet and if I haven’t answered any questions please fire them back through. Everyone has big goals for 2009 and I want to do my best to provide coaching support!
Congrats to Justin Leov on winning the Blenheim Round of the NZ Downhill Series and Will Bowman for taking out top U19 in the 2nd Round of the Benchmark Homes Tour and being part of the winning team. Amy Laird continued her success in the Open Women’s Cross Country in the Coronet Peak round of the NZ Cross Country Series.
Tuesday, 24 February 2009
Lets talk power II
Woot, another power PB and evidence you can teach an old dog new tricks....
2000m flying on aerobars and training wheels.
2.52.62 and 344 watts. So am I going 20watts better than Friday or did I pace myself a lot better this time.
Fri Wed
30sec 369watts 362watts
60sec 360watts 350watts
90sec 353watts 342watts
120sec 340watts 339watts
150sec 329watts 344watts
180sec 324watts 344watts
Like my TT last night where I looked after myself at the start the conservative well paced ride made a 20watt difference and without an aerowheel like Friday I still lopped 5sec off my flying 2000m time.
2000m flying on aerobars and training wheels.
2.52.62 and 344 watts. So am I going 20watts better than Friday or did I pace myself a lot better this time.
Fri Wed
30sec 369watts 362watts
60sec 360watts 350watts
90sec 353watts 342watts
120sec 340watts 339watts
150sec 329watts 344watts
180sec 324watts 344watts
Like my TT last night where I looked after myself at the start the conservative well paced ride made a 20watt difference and without an aerowheel like Friday I still lopped 5sec off my flying 2000m time.
Saturday, 14 February 2009
Update: All sorted
Been a hectic week. Started shifting on Sunday night and got everything sorted by today 6 days later. Didn't realise how much stuff I have. So sorry if I have been a little quiet but been trying to fit everything in.
Rode the Pursuit at Canterbury Champs and even though I did a PB it is fair to say it was the best conditions I have seen in 23 years of racing at the Denton Park Speeddrome (that's a joke, it's the worst track in history). Not having ridden for 14 days prior didn't help. Training now for Track Nats and doing the hard work now to get some power from the legs then some speed!
Completed and passed the Cycling NZ Commissaires Course. Used part of my SI Academy of Sport Coaching Scholarship to attend this. Thanks to Ian Densie for helping down in Invercargill and Graeme and Julie Irvine for putting me up for my time down there. Helped referee at Canterbury Champs and look forward to helping run some more events.
My course starts in a weeks time so I am getting pretty excited. Will be a good opportunity to broaden my understanding of sport science to facilitate my coaching. Also be good to be involved with people from other sports. I enjoyed doing the Coaching NZ level 1, 2 and 3 courses where I gained different perspectives on coaching and training from others.
Kudos to Megan Blatchford-Peck for cleaning up all the West Coast North Island Championship Sprint Events and the Sprint events at NZ Masters Games. Looking for an age group World Record at Track Nats. Sam Blenkinsop and Cameron Cole won rounds of the NZ DH Series while Amy Laird has been undefeated in the Open Women's section of the MTB series. Brooke Williams had to contend with very fast competition in the U17 girls events at Canterbury Champs but pulled out all the stops to win the Points Race and combine with her opponent to win the Teams Sprint. Both her and Simon Acker will be riding their first track Nationals and have been keeping me honest down at the track.
If you have events coming up think fast, if they are a wee way away think fit and remember life is short AIM HIGH!!!
Hamish
Rode the Pursuit at Canterbury Champs and even though I did a PB it is fair to say it was the best conditions I have seen in 23 years of racing at the Denton Park Speeddrome (that's a joke, it's the worst track in history). Not having ridden for 14 days prior didn't help. Training now for Track Nats and doing the hard work now to get some power from the legs then some speed!
Completed and passed the Cycling NZ Commissaires Course. Used part of my SI Academy of Sport Coaching Scholarship to attend this. Thanks to Ian Densie for helping down in Invercargill and Graeme and Julie Irvine for putting me up for my time down there. Helped referee at Canterbury Champs and look forward to helping run some more events.
My course starts in a weeks time so I am getting pretty excited. Will be a good opportunity to broaden my understanding of sport science to facilitate my coaching. Also be good to be involved with people from other sports. I enjoyed doing the Coaching NZ level 1, 2 and 3 courses where I gained different perspectives on coaching and training from others.
Kudos to Megan Blatchford-Peck for cleaning up all the West Coast North Island Championship Sprint Events and the Sprint events at NZ Masters Games. Looking for an age group World Record at Track Nats. Sam Blenkinsop and Cameron Cole won rounds of the NZ DH Series while Amy Laird has been undefeated in the Open Women's section of the MTB series. Brooke Williams had to contend with very fast competition in the U17 girls events at Canterbury Champs but pulled out all the stops to win the Points Race and combine with her opponent to win the Teams Sprint. Both her and Simon Acker will be riding their first track Nationals and have been keeping me honest down at the track.
If you have events coming up think fast, if they are a wee way away think fit and remember life is short AIM HIGH!!!
Hamish
Power, Pacing and Aerodynamics
Monday did pursuit training Merckx style on a average night...
2km standing 3.03.96 321 watts
2km flying 3.02.88 331 watts
Friday was cold and blustery had Aerobars and a 40mm profile front wheel in...
2km standing 2.58.92 313 watts
2km flying 2.57.66 324 watts
2km standing 3.03.96 321 watts
2km flying 3.02.88 331 watts
Friday was cold and blustery had Aerobars and a 40mm profile front wheel in...
2km standing 2.58.92 313 watts
2km flying 2.57.66 324 watts
Also note the higher average power on the flying efforts. Golden rule of pursuiting, don't start too hard!!!
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