ride routes 4th & 5th apr

i will be taking a “family day” on saturday and so will not be joining the hordes for the ride.  as such here are your instructions.  stick together and take it easy along shep rd, welshpool and hale rd.  once you get to kalamunda rd, the main group turn left and head back towards guilford while the fast group head straight but then turn left at the roundabout to tackle ridgehill rd.  both routes take guilford rd for the return trip so have fun coming home with the predicted tailwind.

sunday will see a bunch of spr riders up at joondalup for the peter clark classic.  we have riders in men’s a, b & c grade and in women’s a & b grade.  hopefully we will get our colours shown and start to make an impact on the perth racing scene.  if you want to come a support the spr crew, feel free to come along and cheer us on.  there may be brownies.  for anyone else, i have mapped a nice and easy circuit around kalamunda.  lots of shortcuts for an early coffee if you must.

south perth rouleurs saturday ride 03 (hale rd)

south perth rouleurs sunday ride 08 (gooseberry & kalamunda & bickley)

sunday 29th mar – the tour of the damned

ride summary by peter.

a very quick summary this week as i am running behind schedule again.  we lined up to do a number of climbs and take a number of roads less traveled.  unfortunately this may have meant that there was a lot more crap on said roads than we usually have.  we went out via belmont and abenathy rd where we got our first flat.  john went to change his and found that his tube had a hole so stu gave him his spare.

we then got stuck at a railway crossing waiting for a train that was moving freight between yards.  there was sea containers stacked up on top of each other so it was moving soooo sloooow.  probably wasted 10 min of my life that i will never get back.  russell joined us on the other side of the tracks but we didn’t get that far before gregor had a flat.  by now lorraine thought she had missed us as she was coming down from darlington to meet us.

due to the delays, nev and the doctors took off with a couple of triathlon ladies that had joined us today for a shorter route up the zig-zag.  we also deceided to shorten our route and would skip the parkerville section.

up coulston the first five were –

ryan – 10, ben – 7, mike – 5, peter – 3, stu – 1.

 

we detoured up mills rd which was another berg that tests the legs.  we haven’t named this one yet, but anyone that tackled it is welcome to throw up suggestions.

along to mundaring weir rd and after a fun, fast descent it was on to the climb.  i didn’t have the legs to stay with the big boys today so thought i would save them for the time trial on the last climb.

at asher rd, ryan – 10, ben – 7, mike – 5, stu – 3, andrew – 1.

 

final climb, ryan – 10, stu – 7, mike – 5, andrew – 3, ben – 1.

 

a number of riders timed themselves and i will update the hill climb time later.

ryan 7:21, stu 7:36, peter 7:55, andrew 7:58, lorraine 8:48, mark 9:00, lisa 9:19, ronny 12:20.

 

on the climb, mike b got a flat to be number three for the trip.  on the decent stu got a flat to be number four.  he also had given his spare to john, so he called me up and i had to ride back to the base of welshpool hill to give him a spare.  a few guys had gone ahead as they had time restrictions.  we passed mike t on berwick road in a bus shelter…changing a flat.  number five.

i will try to put a bit more effort into my write up next time.

Proof at last

 posted by bec

 Coffee makes pain go away – study 

Published on news.com.au – April 01, 2009

 COFFEE can make mornings more tolerable, but is it making them less painful?

 

 A US study into the effect of caffeine on cyclists found those who took a pill containing the stimulant reported less muscle pain, ensuring they could exert themselves for longer.

 

The study took in 25 fit men who were put through a series of different intensity trials on a stationary bicycle. The riders abstained from caffeine for 24 hours before the tests and they were then given a nondescript tablet – either a pill containing the equivalent of two to three cups of coffee or a placebo.

 

Oxygen consumption, heart rate and their work rate were monitored as the cyclists were also quizzed on their “perceptions of quadriceps muscle pain” during the trials.

 

 “We’ve shown that caffeine reduces pain reliably, consistently during cycling, across different intensities, across different people, different characteristics,” said Robert Motl of the University of Illinois.

 

 The riders were also selected to represent heavy coffee drinkers – an intake of three to four cups daily or 400 milligrams of caffeine – and those who drank little to no coffee.

 

 Professor Motl said this was designed to show whether a higher tolerance to the stimulant would, as anticipated, dull any other effect the caffeine could have on the riders.

 

“What we saw is something we didn’t expect – caffeine-naive individuals and habitual users have the same amount of reduction in pain during exercise after caffeine,” he says.

“If you regularly consume caffeine, you have to have more to have that bigger mental-energy effect but the tolerance effect is not ubiquitous across all stimuli.”

 

Prof Motl said the caffeine was known to affect the adenosine neuromodulatory system in the brain and spinal cord, and this system was heavily involved in pain processing.

The study was published in the International Journal of Sport Nutrition and Exercise Metabolism. Prof Motl, a former competitive cyclist, said the research would come as no surprise to the many cyclists who have a coffee before a gruelling training ride or those people who down one on the way to the gym.

 

“I think a lot of people are taking caffeine before a workout and they don’t realise the actual benefit they’re experiencing,” he said “That is they’re experiencing less pain.”

Early Notice – Busselton Half (2 May)

This is just an early note to all who are travelling down to the Busselton Half Ironman on the 2nd of May. Indications are that there are a fair number of the SPR family heading South for this fantastic ‘end of tri season’ event.

Bike Course Familirisation

We’ll be doing a bike course familiarisation ride for anyone who’d like to come along (competitors & supporters) on Friday 1st prior to athlete registration. We’ll aim for an average speed of 25 – 30 km/h so all are welcome.

We’ll meet at the car park behind the Loose Goose Café (the ‘original’ transition area) ready to leave by 3:00pm. We’ll be able to do a full loop of the 30km course and be back in plenty of time for registration.

Contact on the day will be mobile: 0430 162 291

Supporters
It also appears that there will be a number of spectators down there watching the event, cheering their loved ones and others on throughout the morning. It would be great to arange a central spot for all the SPR crew to be during the ride and run. This is a little more difficult to arrange, so perhaps if people could email me (below) in the first instance, I can set up a group list and communicte with everyone closer to the day.

robert.ramsden2@three.com.au

We can then arrange a time/place for everyone to meet and finalise anything before heading South.

On the day!
In the absence of SPR Tri Suit’s, don’t forget to wear your SPR running hat so we can cheer each other along on the day. Make sure you save some energy for The Meltdown Party – should be a big one with so many of us down there too!

Bit windy out, but no excuses for the lame.

Not cornering, this was straight line handling into a small breeze
Not cornering, this was straight line handling into a small breeze (courtesy of teamposeur.org)

 

A candid narrative on how to fail to achieve objectives – by Nick.

 

 20km ITT at Champion Lakes, or as it seems to be known around here a bit, Chump-ion Lakes. 

 

 Declan and I withstood the taunts to fly the flag for SPR. With two hard core individuals out of 84 the circuit was awash with the green machines and big engines that are representative of SPR. Pity that flying the flag meant that it also almost blew away. Not the first time Seabreeze.com was ominously “on the money” with the forecast looking good for extreme kite-surfing conditions.

 

 So….5km of reliably wind blown bike path around a man-made lake for people in lycra rowing boats. How hard can it be for fellow lycra clad individuals to bash around on some bikes? (and not kite surf)

 

 Wheel selection played a key part of the day, discs and deep dish seemed to hold peril with 35km/h plus side gusts and a narrow path. My own selection of almost normal wheels seemed to pay dividends, a 50mm carbon tub on the back wheel pretending to help me.

 

 20km and the lure of cracking 40km/h again was the main motivating factor for the day but the slightly technical curves on the south-west leg, and gusts threatening to derail me heading north east were obstacles that everyone (except me) managed to overcome.

 

 This time I have the objective, and the tools to meet these except my legs. Motivating music on the head phones. A wind trainer to warm up. Next time I’ll do the wind trainer up so the bike doesn’t collapse under my weight.

 

 So with sweat on my brow, and 20 seconds to spare, the first of four laps felt great. At least until I had to steer on aero bars…..whoa. …slight wind gusts. And then up over and around again. As always the ability to think disappeared out the back end.

 

 So no crashes, unless you count the two people blown into the bushes, no punctures. Bit of cake at the end, and a cheap can of soft drink. And mindless reassessment of the time I could have done without the wind. 

 

Winners –  Luke Durbridge  25:31min 47km/h average, and missing the record by 2s            

Bella King –   30:05min 39.9km/h and new women’s record

Declan – 37:31min (32km/h ave)  PB (first try at this course actually)                                                   

Nick    30:36 min   (39.2km/h ave) PB (same excuse)

saturday 28th mar – risely & cott

ride report by peter.

 

the last day of daylight savings for ever… maybe, depending on how the vote goes in may… or whether the government changes it’s mind and does another trial… again.  so anyway, it was dark, but we get to wind the clocks back tonight, so have a good think about it before you go to bed.  especially if you are coming on the hills ride tomorrow.  don’t be early.

i did a quick head count (as best i could in the dark) and we were definitely down on numbers this morning.  i guesstimated that we had about 40 riders so we would still split the group as i didn’t fancy leaving a trail of destruction through the southern suburbs.  we rolled out and stayed together as a group for the first 10 kms.  during this time, lorraine got a puncture and lisa and kim stopped to help her.  there was no call out to the group so at the front we didn’t even know it had happened and merrily continued on our way.  apparently after two attempts the girls did a different lap of the river and beat us to coffee.

a nice even pace all the way to the top of risely before the group split pretty evenly with the main group heading right at leach and the fast group going left.  our brief journey along leach was extended as we tried to turn onto murdoch drive and were left sitting at the lights for about 5 min.  when we did actually start moving again the pace up murdoch was quite pedestrian as even when jerry had to stop to fix his wheel alignment, it didn’t take much to draft him back to the pack.  by the time we reached south st i estimated that the 6km difference between the groups was more like 8 or 9 by now.  no chance of catching the prey now.

south st was definitely a different kettle of fish as the pace picked up from the start.  we were rolling through as best we could but this was made difficult with the undulating terrain as some people were already struggling with the pace.  a number of light changes allowed the group to stay relatively together so by the time we reached hampton rd, we had lost very few. 

a quick dash through the back of freo before we were off again along port beach rd.  with a bit of a tailwind along this stretch and marine terrace, the pace picked up substantially.  by the time we were halfway along cottesloe, the group had splintered significantly.  it was good to see jonny back with us in proper bike shoes as injuries have kept him out of the game for a while now.  i remember when he used to smash us on the rides, so the last year or so must have been very frustrating for him.  anyway, he was keeping up quite well today.

the group managed to squeeze back together in a couple of places, but the lights when crossing stirling hwy allowed the majority back on before the final push through dalkeith.  the pace picked up as normal and a few guys kept moving forward to keep the pace high.  on the tight left hander into jutland parade, kimbo and i managed to get a bit of a break.  not really meaning too, but when he told me we had a gap, we did our best to maintain it.  swapping out a few turns we kept ahead, but it was always going to be a matter of time before the train ran us down. 

we jumped on board as it went by, but i was now a little down in reserves and when the surge went on that last hill, i didn’t have the legs to keep up with the front.  fortunately for me, quite a few didn’t have the legs and the group was spread all along the road back to mounts bay.  the lights as usual allowed the regroup so that we had a decent size heading into the final sprint. 

i knew that we were going to be heading into a bit of a cross/head wind for the final push, so i was hoping that we could get a nice roll through happening.  it went to single file almost instantly but a couple of us started to roll through.  i followed michael’s wheel and dropped into the front position.  i took a glance to the right and confirmed my suspicions.  no-one else was rolling.  bastards.  fine.  i set a pace and was going to see if i could hold it to the end.  i managed to keep the pace high enough that no-one was coming around due to me holding them up, but by the time the brewery parking sign came up, i was starting to fade.  i was waiting for the jump to happen and i didn’t have to wait long.  once the brewery carpark was in sight, ryan took off with a couple of others on his wheel.  i sat up then as there was nothing more i could do.  one by one the rest of the group peeled off my wheel and took off after the sprint kings.  i managed to drag my super-domestique arse back to the coffee shop.

on other matters we have an advert in the southern gazette (community newspaper) this tuesday so that in a months time we can apply for incorporation of the club.  then we can apply for some grants so we can start to develop the club more. 

we may be doing another run of kit very soon as there is starting to be a bit of a need to have more jerseys available.  for those that are racing, it may pay to make sure you have a spare kit as ryan, stu, james, lisa and lorraine have found, racing can actually be dangerous and not always through any fault of your own.  if you are new to the group and want to “blend in” a bit better or want to feel like you are part of it, jump on board now as i am not sure when we will be ordering again.  go to the spr team kit page on the website and have a look at what we have.  send an email through and i will compile a list and order when we have enough.  this may mean that we get jerseys now and knicks a bit later.  if you want armwarmers or anything else, also put them on the list.  i will just keep it on the list until we can secure an order.

on other kit business, we are soon to be looking at spr team socks which should not be too hard to get.  as part of the winter kit we will get matching knee warmers through cannibal and i may also look into printed wind jackets.  from other suppliers i am chasing up printed gloves, shoe covers (lycra and cold weather) and those short peak cycling caps.  pretty soon we will have everything covered in little green hexagons. 

oddly enough i also found a place that sells no-name carbon road frames with a minimum order of 10 pieces.  quality would be similar to those mcmurdo bikes you see at glenn parker as they would come from a similar place and then just get painted.  a team bike would not really be that hard to organise.  anyway, i may be getting ahead of myself a bit now.

reminder reminder reminder

just a reminder that you only have till the end of march to transfer clubs at the reduced price of $15. after this time it will cost $55.
for those that have transferred i have found out from cycling wa that even though you paid a club fee to the previous club, you must also pay one to south perth or you are not a financial member. this is especially important to those on the committee as it is in our constitution that you must be a fully paid member.  i will be chasing money very soon.

ride routes 28th & 29th mar

we haven’t finished a ride on mounts bay rd for a while now as the winds have not been favourable.  well they are still not favourable, but they shouldn’t be too strong this saturday so we will have a crack at it.  the group will split again and the main group will take leach hwy, while the fast group will tackle south st.  about 5kms difference between the two routes so we will see what happens.

sunday will hit darlington and mundaring weir so people can try to improve their hill climb time.  sorry i have not had time to write up last sunday’s ride, but the week has been very busy.

the winter arm warmers that needed to be reprinted have arrived, so if you ordered them, get in contact with me to organise a time to collect.

the peter clark memorial race is on next weekend.  there is already talk of a decent group signing up for it.  entries need to be in by tuesday next week.  for more info see below.  it is a fairly flat course and there are various grades, so if you want to give it a go, there will be other spr riders around for support.

south perth rouleurs saturday ride 09 (risley & cott)

south perth rouleurs sunday ride 14 (darlington & mundaring)

The website for the South Perth Cycle Club