Bike Australia

Bike Australia Issue #12

BIKE Australia is an exciting magazine for the enthusiast as it covers the depth and breadth of cycling. It provides readers with tips on technique, nutrition, fitness, feature stories and reviews on the latest cycling products.

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in this issue

2 min.
vertically challenged

MY RIDING PATCH of Sydney is blessed – if that’s the right word – with endless hills. Plenty of plusses there: it’s never dull, you get more fitness bang for your buck from a two- or three-hour ride and you come armed with a better psychological approach to the steep stuff than people hailing from flatter parts of the country. Now, the prevailing cycling wisdom is that you have to learn to love the hills and I guess that’s right, in a macabre, dark-brooding-love kind of way. Armed with a sense of the importance of high cadence, the realisation that my build means I’ll never be a Spanish climber and a compact front/27-teeth up back, I can attack most decent ascents with, if not warm fuzzy feelings, then at least the…

1 min.
three great tips from this issue

SHOP SMART (p19) If you’re new to cycling, a jargon-laden sales spiel can be disarming. Stick to your guns and ask for a plain-English explanation if they want your business. PLUS: five more great tips on getting a deal. SURVIVE THE HEAT (p39) With the mercury about to soar, it’s important your riding adapts to suit the conditions while still getting you gains. We give you acclimatising, planning, training and nutrition strategies for summer. SINGLE OR DOUBLE? (p116) A single front chainring and widerange cassette has been available on mountain bikes for a couple of years. It simplifies and saves weight. But can it work for road, commuter or adventure bikes? We find out.…

1 min.
the great ocean road

RIDE IT YOURSELF There are several organised public rides along this picturesque section of coastline. THE CADEL EVANS GREAT OCEAN ROAD RACE PEOPLE’S RIDE January 30, 2016 Head out before the pros and tackle a course taking in Barwon Heads, Bells Beach, Torquay and Geelong. The short course is 65 kilometres, the long course 111km. cadelevansgreatoceanroadrace.com.au THE GREAT OCEAN AND OTWAY CLASSIC RIDE April 16, 2016 Starting out of Torquay, riders can choose between courses of 60, 145 and 204 kilometres, the latter turning back onto the coast just east of Apollo Bay for a magnificent run home. greatoceanotwayclassic.com.au AMY’S GRAN FONDO September 2016, date TBC Attracting almost 6000 riders last year, this event, named in honour of the late pro cyclist Amy Gillett, takes place on a 110-kilometre road course completely closed to traffic. It starts and ends in Lorne. amysgranfondo.org.au…

1 min.
faster in 5 days

T IRED OF DITCHING social rides because you have intervals to do? Research indicates that you can do high-intensity work just one week a month, leaving the other three weeks for mellow rides. In the study, cyclists trained for a month structured as five high-intensity rides the first week, then one day of intervals each subsequent week with easier rides mixed in. They improved power and VO₂ max more than those who spread the intensity over the month. Here’s how to do it. INTENSITY DAY: WEEK 2WEEK 3 : 5 x (6 min at effort 9 + 3 min easy) WEEK 4: 6 x (5 min at effort 9 + 2.5 min easy) 6 x (5 min at effort 9 + 2.5 min easy) 15 Number of minutes you should warm up with…

4 min.
rise and shine

OF ALL THE day’s meals, breakfast is the most predictable. Pick up a menu at almost any café and the choices are pretty much the same. At home, we sit down to the same bowl of cereal or pop another piece of wholemeal into the toaster. Yet somehow the morning meal manages to spark ongoing debate. Evidence suggest that skipping it, as way too many Australians do every day, sabotages your health. But what passes for breakfast in most households isn’t much better – if your day-starter is nothing more than a sticky pastry, for example, you could be forgiven for abstaining until lunch. Here’s the catch: breakfast does more than simply provide the day’s first dose of kilojoules. It also kickstarts your metabolism, regulates your weight, supercharges your riding –…

3 min.
riding for rio

THE REIGNING CHAMP: ANNETTE EDMONDSON FATE IS A FUNNY THING. Annette Edmondson’s entry into cycling came from a school visit by the South Australian Sports Institute, which picked her out has having the right physical attributes for the sport. Lucky she wasn’t sick that day. She mightn’t now have junior world-track championship medals and – after a move from sprinting to endurance disciplines such as the omnium – Australian titles, Olympic bronze and Commonwealth Games gold on her CV. This year Edmondson has added long-awaited world track titles to that list. This go-getter even dabbles in road racing with the Wiggle-Honda pro-cycling team. The Joy of Finally Being World Champion “The team pursuit was our focus because there was always a big gap between us and the Brits, so we really put a lot of…