secrettraining.com

Sky 2012

2012-01-14T21:12:00.002+11:00

2011 PMC

2011-12-31T17:15:00.001+11:00

Rapha Festive 500

2011-12-30T19:51:00.000+11:00

It's harder than it sounds...

Cycling

2011-12-28T20:31:00.000+11:00

Cycling is a sport that can seem to outsiders like an archipelago of transcendent moments in a sea of training drudgery. We insiders know it’s all good.

What Level is Required to Win at Tour of Bright

2011-12-14T07:30:00.000+11:00

Well I didn't win, so I can't tell you! But I wasn't far off, and the following chart demonstrates my peak power profile from the three stages...

Next post will give some details on what training I did - and it was all old skool.

How Hard is Masters Racing?

2011-12-11T10:38:00.001+11:00

A comparison from the 2011 Tour of Bright

I'm no youngster, and I've plenty of years in the past racing Elite/A grade, and now race Masters. After the recent Tour of Bright I would say that Masters racing is not an easy day out on the bike, being full of ex A grade riders, using a bagful of A grade tips and tricks (see this post)! The Masters 1/2/3 race was the closest to the A grade race:

Stage 1
- A grade average 38.95 km/h
- M 1/2/3 average 36.65 km/h (and it was shorter)

Stage 2 TT
- A grade fastest 20.39 min; 10th fastest 21.40 min
- M 1/2/3 fastest 20.42 min; 10th fastest 22.10 min

Stage 3
- A grade average 39.57 km/h
- M 1/2/3 average 38.34 km/h

Make your own assumptions about the above, but I'd say the main difference between the two (as you'd expect) is the depth in the race.

Strava gives us another insight, with times available for the two major climbs of the tour (finish to Stage 1 and towards the finish of stage 3):

Tawonga Gap East

Harrietville - The Meg - Mt Hotham

With both of these climbs, the faster M 1/2/3 riders were within 2 minutes of the faster A grade riders, with the faster M 1/2/3 riders clearly faster than the A grade 'bunch' time.

As most riders would know, successful racing requires the ability to survive the splits, often less than 5 minutes of the total race time rather than maintain a high average speed. Given the closeness over 20-30 minute efforts, it's easy to argue that the top end of M 1/2/3 could survive the splits and would be within the top 20 of A grade. Of course, it's more enjoyable to be in for the win than finishing 20th!

Anyways, there won't be any secretraining.com riders in A grade next year, but I reckon there's a few A grade riders would get more satisfaction out of riding M 1/2/3.....

Merry Christmas

2011-12-05T07:50:00.001+11:00

#PRO

2011-11-28T22:17:00.001+11:00

Rapha, now with extra pretentiousness

2011-07-31T10:53:00.001+10:00

Do I really need a Rapha branded espresso machine, or should I just stick a pink sticker on my Gaggia? And will my life be any better with a pink-faced steam guage. I'd rather have a pink-faced Silca guage!

My Next Project?

2011-07-26T21:51:00.001+10:00

Anywhere, Anytime.

2011-07-15T13:21:00.001+10:00

posted from Bloggeroid

2011-06-13T15:10:00.001+10:00

posted from Bloggeroid

Where I'd Rather Be

2011-05-14T09:04:00.001+10:00

posted from Bloggeroid

Canberra Tour - some thoughts

2011-05-11T18:51:00.000+10:00

Mens A Grade
28 rider bunch finish on Stage 2 and a 49 rider bunch finish on the 'queen' Stage 4. Is NRS racing just a little negative, or too controlled, or are the courses for the Canberra Tour just not as hard as years gone by? The last stage use to be a hard mans race, with the winner being solo, or from a small group. Bunches with more than 15 riders were rare!

Womens A Grade
I wonder what the women think when they finish a race with an average speed of 29.5kph or 30.5 kph.

Masters 1/2/3 and 4/5/6
Great to have racing with Masters grades, just need a national masters series.

Best Masters Overall Result not in Masters grade
A Grade = 27th
B Grade = 11th
C Grade = 7th

Bling!

2011-05-10T20:38:00.001+10:00

What Does It All Mean?

2011-05-06T18:45:00.001+10:00

Answers appreciated!

Cool

2011-05-06T09:13:00.001+10:00

Check out this item I found on eBay:

Vintage 6 speed Campagnolo Freewheel Tool Kit & Case

Link: http://cgi.ebay.com.au/Vintage-6-speed-Campagnolo-Freewheel-Tool-Kit-Case_W0QQitemZ200603761464QQcategoryZ56197QQvarZQQcmdZViewItem

Performance?

2011-05-03T22:03:00.001+10:00

posted from Bloggeroid

What's going on here!

2011-04-29T21:46:00.001+10:00

posted from Bloggeroid

2011-04-29T07:16:00.001+10:00

posted from Bloggeroid

Bakery Bunch 101

2011-04-27T18:44:00.002+10:00

posted from Bloggeroid

Nice Scenery

2011-04-26T16:11:00.001+10:00

posted from Bloggeroid

Nice Bike

2011-02-02T21:50:00.001+11:00

posted from Bloggeroid

Step One √

2011-01-27T22:41:00.001+11:00

TDU training week achieved.

A few evenings drinking.

A few friends seen.

Perfect weather.

20 hours on the bike.

6,357m climbed.

195W avg per/hour.

Pocket money won.

Improved tan lines!

2011 - Year of the TT

2011-01-20T20:59:00.001+11:00

I've decided that this year, at least till May, is the year of time trials and hillclimbs. Why? What event is better for secret training than a solo one? Perfect for secret sessions at the Secret Training Lab™, although I did see a particular HTC pro at the Lab last week - lucky she won the TDU Women's Series!

What's to come?

Firstly, I've got two new training aids that I'm trialing - reviews to come.

Secondly, I'm looking for a big base, hence a TDU Training Camp. I'm after a massive 50hrs for January. Some of you may scoff at 50 being massive, at the end of the month I'll post my monthly totals since Jul '09, and you'll understand!

Bring it on.

Secret Tip #36

2010-09-25T10:30:00.001+10:00

Secret Tip #35

2010-09-06T20:02:00.001+10:00

Nationals Team Issue

What you missed - 9am training time.

2010-09-06T19:56:00.000+10:00

SE recovery food!

2010-09-01T20:12:00.001+10:00

Tour of Bright practice!

2010-08-28T12:52:00.000+10:00

Secret Tip #35

2010-08-19T19:26:00.001+10:00

'The less you have, the more epic your life.' !

Secret Tip #34

2010-08-15T12:56:00.000+10:00

Aero back is always faster.

Brick in the Wall

2010-08-02T22:04:00.000+10:00

via www.velocanberra.com.au

The boys are back!

2010-07-31T11:15:00.001+10:00

Secret Tip #33

2010-07-19T18:36:00.001+10:00

2010-07-17T19:46:00.001+10:00

Happy Campers

2010-07-08T07:59:00.001+10:00

Cafe Correto, the perfect training starter.

2010-06-21T17:33:00.000+10:00

2010-05-22T21:00:00.001+10:00

Go Floyd...

2010-05-21T19:08:00.001+10:00

2002: I was instructed on how to use Testosterone patches by Johan Bruyneel
during the During the Dauphine Libere in June, after which I flew on a
helicopter with Mr Armstrong from the finish, I believe Grenoble, to San
Mauritz Switzerland at which point I was personally handed a box of 2.5 mg
patches in front of his wife who witnessed the exchange. About a week
later, Dr Ferrari performed an extraction of half a liter of blood to be
transfused back into me during the Tour de France. Mr Armstrong was not
witness to the extraction but he and I had lengthy discussions about it on
our training rides during which time he also explained to me the evolution
of EPO testing and how transfusions were now necessary due to the
inconvenience of the new test. He also divulged to me at that time that in
the first year that the EPO test was used he had been told by Mr Ferrari,
who had access to the new test, that he should not use EPO anymore but he
did not believe Mr Farrari and contin
ued to use it. He later, while winning the Tour de Swiss, the month before
the Tour de France, tested positive for EPO at which point he and Mr
Bruyneel flew to the UCI headquarters and made a financial agreement with
Mr. Vrubrugen to keep the positive test hidden.

2003: After a broken hip in the winter, I flew to Gerona Spain where this
time two units (half a liter each) were extracted three weeks apart. This
took place in the apartment in which Mr. Armstrong lived and in which I was
asked to stay and check the blood temperature every day. It was kept in a
small refrigerator in the closet allong with the blood of Mr Armstrong and
George Hincapie and since Mr. Armstrong was planning on being gone for a few
weeks to train he asked me to stay in his place and make sure the
electricity didn't turn off or something go wrong with the referigerator.
Then during the Tour de France the entire team, on two different occasions
went to the room that we were told and the doctor met us there to do the
transfusions. During that Tour de France I personally witnessed George
Hincapie, Lance Armstrong, Chechu Rubiera, and myself receiving blood
transfusions. Also during that Tour de France the team doctor would give my
room mate, George Hincapie an
d I a small syringe of olive oil in which was disolved andriol, a form of
ingestible testosterone on two out of three nights throughout the duration.

I was asked to ride the Vuelta a Espana that year in support of Roberto
Heras and in August, between the Tour and the Vuelta, was told to take EPO
to raise my hematocrit back up so more blood transfusions could be
performed. I was instructed to go to Lances place by Johan Bruyneel and get
some EPO from him. The first EPO I ever used was then handed to me in the
entry way to his building in full view of his then wife. It was Eprex by
brand and it came in six pre measured syringes. I used it intravenously for
several weeks before the next blood draw and had no problems with the tests
during the Vuelta. Also during this time it was explained to me how to use
Human Growth Hormone by Johan Bruyneel and I bought what I needed from Pepe
the team "trainer" who lived in Valencia along with the team doctor at that
time. While training for that Vuelta I spent a good deal of time training
with Matthew White and Michael Barry and shared the testosterone and EPO
that we had and discu
ssed the use thereof while training.

Again, during the Vuelta we were given Andriol and blood transfusions by the
team doctor and had no problems with any testing.

2004: Again the team performed two seperate blood transfusions on me, but
this time Bruyneel had become more paranoid and we did the draws by flying
to Belgium and meeting at an unknown persons appartment and the blood was
brought by "Duffy" who was at that time Johans assistant of sorts. The
second of which was performed on the team bus on the ride from the finish of
a stage to the hotel during which the driver pretended to have engine
trouble and stopped on a remote mountain road for an hour or so so the
entire team could have half a liter of blood added. This was the only time
that I ever saw the entire team being transfused in plain view of all the
other riders and bus driver. That team included Lance Armstrong, George
Hincapie and I as the only Americans.

2005: I had learned at this point how to do most of the transfusion
technicals and other things on my own so I hired Allen Lim as my assistant
to help with details and logistics. He helped Levi Leipheimer and I prepare
the transfusions for Levi and I and made sure they were kept at the proper
temperature. We both did two seperate transfusions that Tour however my
hematocrit was too low at the start so I did my first one a few days before
the start so as to not start with a deficit.

2006: Well you get the idea....... One thing of great signigicance is that
I sat down with Andy Riis and explained to him what was done in the past and
what was the risk I would be taking and ask for his permission which he
granted in the form of funds to complete the operation described. John
Lelangue was also informed by me and Andy Riis consulted with Jim Ochowitz
before agreeing.

There are many many more details that I have in diaries and am in the
process of writing into an intelligible story but since the position of USA
Cycling is that there have not been enough details shared to justify calling
USADA, I am writing as many as I can reasonably put into an email and share
with you so as to ascertain what is the process which USA Cycling uses to
proceed with such allegations.

Look forward to much more detail as soon as you can demonstrate that you can
be trusted to do the right thing.

Floyd Landis

Cult of the Bean

2010-05-12T22:21:00.001+10:00

The aroma. The taste. The ritual of the preparation, and the anticipation. It's more than just a drink.

Coffee is an integral part of cycling and cyclists lifestyles. But, like Campagnolo versus Shimano, or white socks versus black, the way we imbibe the magic bean can be just as polarising.

We received an email from a reader that anyone partaking in a soy-based brew, or a 'lite' milk additive, should be ceremonially beaten. "Harsh but fair" he believes, such as we always imply with The Rules.

But no matter how you enjoy your bean, there's one thing for certain; coffee is good. Some say it should only be consumed black, sans sugar, in a ceramic cup. Others, suggest it can be enhanced with a small amount of milk, i.e macchiato. While everyone has different tastes, I'm sure most of us would agree that caramel, butterscotch and excessive amounts of foam, sprinklings and flavourings have no place in any cup.

And personally, I feel that the very act of sitting in a cafe in Lycra is a little more embarrassing than drinking soy. Call me a hippy, call me lactose intolerant, call me soft, but at least I'll never be a 'cafe racer'. Not in my own town anyway, maybe in Belgium…

2010-05-11T14:18:00.001+10:00

Ironic?

2010-04-25T22:39:00.001+10:00

How to stay awake all day!

2010-04-16T03:27:00.000+10:00

What I'd Like...

2010-04-03T10:57:00.000+11:00

Homemade Goodness!

2010-03-29T18:44:00.001+11:00

Time for a rest!

2010-03-28T16:22:00.001+11:00

Supercrit Champion!

2010-03-23T19:53:00.001+11:00

Supercrit Championship Series: Race 4

The stage was set for the finale tonight, with 16 points available for the win...

Not too shabby!

2010-03-14T16:13:00.001+11:00

A Day at the Fair

2010-03-08T09:39:00.002+11:00

Before the Berlin Wall came down, before the disintegration of the Soviet bloc, before Gontchar..............

PRO !

2010-02-27T12:55:00.001+11:00

2010-02-25T19:40:00.001+11:00

Cheap Townie

2010-02-21T11:58:00.001+11:00

What you missed this morning...

2010-02-20T09:29:00.001+11:00

How much Rapha can you wear in one go?

2010-02-17T21:46:00.001+11:00

2010-02-15T18:58:00.000+11:00

Canberra goes crazy at sight of water.

2010-02-14T17:52:00.000+11:00

What you didn't miss today?

2010-02-12T19:40:00.000+11:00

iPad Nano

2010-02-06T18:51:00.000+11:00

via: the whoa

What you missed this morning?

2010-02-06T09:53:00.000+11:00

The WhatBike?

Got passed by a skinny chick = need to lose more weight.

2010-02-02T07:09:00.001+11:00

What you missed this morning.

2010-01-30T13:12:00.000+11:00

Australia Day

2010-01-25T19:08:00.000+11:00

2010-01-23T21:10:00.000+11:00

2010-01-10T13:13:00.001+11:00

Bartoli!

2009-12-24T13:18:00.003+11:00

http://vimeo.com/6706704

Done and Dusted

2009-12-07T20:39:00.000+11:00

The 2 graphs are the training load for Tour of Bright - one by weeks, one by months. The first three months was aimed at Masters Nationals, from a very low base, after Nationals I was keen for Bright, and the good weather/longer days saw the training increase - was getting stronger every week, every race.

Time for Christmas!

Roadtrip = Holbrook Bakery

2009-12-07T12:59:00.001+11:00

Tour of Bright: Stage 3

2009-12-06T17:31:00.000+11:00

Masters 1/2/3

Mt Hotham RR - 57km - 2.05hr - 10th - Avg 155HR

GC - 9th - Full Results

Tour of Bright: Stage 2

2009-12-05T19:30:00.000+11:00

Masters 1/2/3

ITT - 15.7km - 22.38min - 5th - Avg 166HR

Tour of Bright: Stage 1

2009-12-05T13:27:00.001+11:00

Masters 1/2/3

Gap Loop RR - 105 km - 2.53hr - 7th - Avg 145HR

2009-12-03T10:15:00.000+11:00

Refining the Taper!

2009-12-02T21:45:00.001+11:00

Morning Bunch

E2/E2

CCC Criterium

26 min - 158 avg HR

Taper, Taper, Taper

2009-11-30T20:36:00.001+11:00

One week to Tour of Bright, now just efforts and rest.

Day 1 yesterday - 38km race.

Race

2009-11-29T20:34:00.001+11:00

2 hrs

TVCC Scratch Race - 38km - 2nd

Avg HR 154

You know it's getting serious when you come home with carpet burns!

2009-11-28T21:11:00.000+11:00

3 hrs - hills

E2 + crash

Race or Rain!

2009-11-26T20:47:00.001+11:00

Morning Bunch

2009-11-25T17:51:00.001+11:00

E1/E3 + sprint win?

Sprints

2009-11-24T20:44:00.001+11:00

8x 30sec @ 650W - on road 53x12

HoP

2009-11-24T20:43:00.001+11:00

E2 + Red Hill - 53x19 - 350W

Endurance

2009-11-22T14:40:00.001+11:00

3hrs - E1/E2 - Hills

Race

2009-11-21T14:37:00.000+11:00

3.5 hrs

E1 - Corin and Return

ACT Hillclimb Championship - Corin Dam Rd - 13.6km - 32.40min - 1st

avg 166HR

Ergo

2009-11-19T22:39:00.001+11:00

1x 30min @ 300W @ 85rpm

What you missed this morning!

2009-11-19T08:13:00.000+11:00

Wednesday Block

2009-11-18T21:30:00.001+11:00

Morning Bunch - E2

CCC Criterium - 22min + 2 laps

Ergo

2009-11-17T18:56:00.001+11:00

8x 30sec @ 650W / 25Kcal

HoP

2009-11-17T17:42:00.001+11:00

E2 + Red Hill - 53x19 - 350W

Race

2009-11-15T16:23:00.000+11:00

2 hrs

E1 - Stromlo and return

TVCC 19km ITT - Stromlo - Sturt Camp and Return - 32.05min

avg 160HR

Actually 21.5km !!

Big Day Out

2009-11-14T15:11:00.000+11:00

4.5 hrs

E2/E3 - Hills

Corin Hillclimb

2009-11-13T17:25:00.000+11:00

Ergo

2009-11-12T21:27:00.001+11:00

1x 30min @ 300W

144HR avg (?)

53x13 @ 80rpm

Another brick in the wall!

2009-11-11T22:15:00.001+11:00

Morning Bunch - E2/E3

CCC Criterium - 19min + 2 laps

Ergo

2009-11-10T21:37:00.000+11:00

8x 30sec @ 650W

53x12

HoP

2009-11-10T09:01:00.001+11:00

E2/E3 + Red Hill 53x19 - 350W

The Final Countdown!

2009-11-09T08:26:00.001+11:00

4 weeks to Tour of Bright = 4 weeks for the form (or lack thereof) to either improve, stagnate or disappear!

How hard can Masters racing be???

TT Ride

2009-11-08T18:07:00.000+11:00

2 hrs

Set up and positioning of TT bike + 2x 80% efforts

Race

2009-11-07T18:06:00.000+11:00

4.30 hr

E1 - Corin and return

IBM Classic - 54km - 2nd

Race

2009-11-04T20:57:00.001+11:00

CCC Criterium

16min + 2 laps - 4th

SE

2009-11-01T11:58:00.000+11:00

1 hr RE + 4x SE @ Red Hill

avg 4.34min @ 155-162HR

avg 151HR

Race

2009-10-31T21:43:00.001+11:00

4 hrs

E1 - Uriarra and Return

CCC/TVCC Club Championships - 3x Conder Ck/Uriarra Xing - 75km - 3rd