School holidays? Kids have new MTB’s? Why not take them up to the Goat Farm for an intro to the fun they can have on the jumps and berms?

Why not indeed? Perhaps my 13 year old daughter can advise…

Crash

Tips for new players:

1. Teach them not to throw on the front anchor as they drift towards the side of the berm….

Here endeth the lesson.

Bad Dad

PS: She’s fine 🙂

http://www.sbs.com.au/cyclingcentral/road/news/52498/australia-s-best-head-to-ballarat-for-national-championships

SPR’s very own, Mr J Bolton!

Every year, the Club Committee seeks to gain feedback from all member and non-member riders who belong to the SPR ‘family’. Some of the major things that have been achieved as a direct result of last year’s survey include:

• Increased number of organised rides throughout the week, now catering for 7 days of riding including a “women’s only” monthly ‘chat-fest’…err, sorry…training ride…
• Introduction of a ‘ride leader’ roster (put your name down now!)
• New kit introduced with member driven design aspects as well as broader range and pricing to suit most budgets
• Fundraising for UCI and Jonno Bolton to attend the NRS event.
• Quarterly breakfasts
• More active use of the blog and forum on the website to communicate activities.
• Local and international club trips
• ….and probably loads more things that I can’t recall just now….

So, grab a cup of coffee, think up “all things SPR” and contribute your views as to the club’s direction over then next 12 months. Please click on the following link and complete the short survey; it should only take 5 minutes.

Access the survey here

Your feedback is important to the Committee; it’s rare that a meeting goes by that we don’t refer to the survey results of 2012 to guide us in our decision making, so please take part.

With the Federal Election only a couple of sleeps away, you may be wondering where to direct your valuable vote. Please do not see this as a “political advertisement”, rather an opportunity to “raise awareness” among like minded people.

Among other important initiatives, a key element of the Greens WA 2.0 Vision is to make Perth the world’s best city for cyclists by 2029. By investing just 3% of the State transport budget, plus contributions from federal and local governments, we can fill the massive gaps in the bike network, introduce a long-overdue maintenance budget and make our bike network one that works and gets you from anywhere to anywhere across Perth, safely and easily.

More information is available at greenswa.net.au/bikevision

If you’re interested to hear more, there is a presentation on the full WA 2.0 Vision at  6pm on Thursday 29 August The Octagon Theatre, The University of Western Australia, 35 Stirling Highway Crawley, WA – Australia. You can book tickets here. 

Due to Pete’s cold and my groin strain (yeh, yeh, laugh it up!), Boot Camp will not run tomorrow.

See you all next week!

A reminder that the SPR Boot Camp will be on again tomorrow morning with a 5:20am run (Cnr Ryrie and Throssel, Como).

Boot Camp then starts at 6am with 45 – 60 minutes of x-training including strength and mod/high intensity intervals.

We had 3 for the run last week with a further 3 joining for the boot camp antics – come and jump around on the wet grass with us!

Here’s the run (will/can be modified to suit attendees):

Just a reminder that the SPR Boot Camp will kick off tomorrow morning with a 5:20am run (Cnr Ryrie and Throssel, Como).

Boot Camp then starts at 6am with 45 – 60 minutes of x-training including strength and mod/high intensity intervals.

Be there.

If you’re a Strava user, you may have noticed that El Pres has been slogging it out on the road in a different kind of way lately….yep, he’s been RUNNING! Not only that, the sessions have included a component of “Plyometics” (exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power).

Anyway, it’s me that’s been “supporting” him in his pursuit of getting “really” fit, not just “cycling” fit; to build “real” strength” and not just “cycling” strength; as well as to ward off those marching kg’s that seem to attach themselves to 40yr old + humans!!

The reality is this: our bodies are “designed” to optimize energy utilization; this means that at some point in time, simply cycling “more” k’s isn’t going to cut it. You either need to “cycle different k’s” (hills; ergo; sprints; etc) or do something different altogether!!

So, Pete had a “great idea”; “….why don’t we offer an SPR ‘Boot Camp’?? That way anyone else who wants to suffer muscle pain & fatigue like this can come along!!”

Would you like to be able to do a chin up? Even just one? What about a “quality” set of push-ups or 3? Single leg squats or inverted rows grab you? How about being able to hold a side-plank for longer than 60 seconds?

Here’s the deal:

Date: Tuesday’s starting 21^st May until further notice

Time: 6:00am* – 7:00am

Location: Ryrie Street Reserve, Como (Cnr Ryrie Ave and Throssel St)

*Optional ‘Warm Up’: 5k Run @ 5:20am (5:10 p/km pace)

The Boot Camp will be in the form of a station based circuit consisting entirely of body weight resistance work (no kettle bells; balls; weights). We use gravity & physics to make it easier/harder. This also means there is NO limitation to your starting level of strength or fitness. You just do the activity at the level you can and then progress from there.

There is no cost to attend. You workout at your own risk and within your own capability (ie: there is no “PT” there telling you to “C’mon – push it harder!!” – what you get out of it will be up to you).

More details to come later (once I get Busselton out of the way) but if you think you might turn up, please add a comment below so we can gauge interest.