HeroDirt Cycle Coaching in Torquay, Victoria | Sport & recreation

HeroDirt Cycle Coaching

Locality: Torquay, Victoria

Phone: +61 424 736 389

Address: Po Box 482 3228 Torquay, VIC, Australia

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25.01.2022 Some more athlete feedback

24.01.2022 Super proud of Tom Russell! Worked 10hr + shifts over summer holidays, washing 2.75 million Pho bowls to finally today fund a new specialized roady from his local LBS. Great work Tom #goalset #goalachieved #tenacity... #resilience #workethic See more

24.01.2022 a special one for Pod bingers! Kate Courtney and her coach Jim Miller on getting the most out of yourself. As well as coaching Kate, Jim was head of US cycling for 17 years and also coached Kristin Armstrong to three Olympic Golds in cycling.... Its incredible that podcasts give us such ready access to this level of coaching expertise and experience. https://trainright.com/kate-courtney-jim-miller-getting-th/

22.01.2022 Yes Flynn this is awesome! Flynn's been working hard on his aerobic fitness with long rides and runs, strength endurance with stair running and kettle bells, race day process with dynamic warm up routines and yoga for recovery and paying a lot more attention to tyre pressure and suspension set up. Def some big improvements in mindset as well with increased focus on knowledge of performance rather than knowledge of results. And he jumped the road gap!!! ... Keep at it mate! #chopwoodcarrywater

21.01.2022 Feedback from an athlete while they are doing todays Vo2 ergo Honesty is good in an athlete coach relationship

20.01.2022 So good to see Alice Springs junior MTBer Owen Chenhall giving back to his club today by helping out with some intermediate skills sessions, and loving it by the looks! Chapeau Owen

20.01.2022 Awwww some nice words from one of my guys prepping for 24 Worlds. A big volume block, then some R & R and hes feeling the benefits A fair few more of these cycles to come before race day though ... #blocksbringthepain #restbringsthegains

20.01.2022 Brilliant images of Flynn Beste competing at the Victorian DH champs at Mt Baw Baw on the weekend The weather was very challenging for riders but that’s probably exactly what they’re going to get at National Champs in Maydena so from that perspective it was great preparation for Flynn Markus Kessler

20.01.2022 Huge! Congratulations Leonie, Everested + and raised $4900 for the Sanctuary Counselling centre in Geelong #proudcoach

20.01.2022 Sooooo stoked to see Callum Neal on the top step at Nationals u19 Mens XCC - rode fast, rode smart

19.01.2022 Over the last couple of years Dr Stacey Sims has flagged the lack of female participation in studies and how this skews data. So its great to see more and more opportunities for participation in research If youve got the time please fill this out...... Cycling Australia and Murdoch University are collaborating on a project to better understand the prevailing perceptions and practices of female cyclists in Australia in regard to menstrual manipulation. We would like to invite cyclists of all disciplines, recreational through to the elite, to participate in a brief survey: Australian Female Cyclist Menstrual Cycle Survey. This online survey contains questions about your sporting background, menstrual history, and perceptions and experiences of oral contraceptive use. It should take no greater than 10 to 15 minutes to complete this survey. You can access the questionnaire and study information letter directly through this link: https://murdochuni.syd1.qualtrics.com///SV_bmECxjGdDzHsR1z If you have any questions, please feel free to contact PhD Candidate Serene Lee (email: [email protected]) Please circulate to family, friends and fellow cyclists of all disciplines recreational through to elite. Ping Cycling ACT

19.01.2022 Congratulations Mitch! 1st place at Falls Creek Gravity Enduro last weekend Now a quick flick of the switch to XCO race mode for the Tier 1 in Canberra this weekend. ... Because variety (and more bikes ) is important for juniors Go Mitch! Matt Rouso Photography

18.01.2022 B A N G ! ! ! Wait. What was that? A starters gun? Yaaaaaaassssssss racings back ... Tomorrow in Alice Springs its the Two Tribes race, one of the coolest race formats going around. Kicks off with a 36km road race, then competitors swap to their MTBs for 20km ish of divine Alice single track to the finish line Wishing very happy and exciting racing to Owen racing solo and Tom and Henry racing in teams. So stoked racings back

18.01.2022 2 x Middle finger and a smile means ride was probs just right, from a coaches point of view

18.01.2022 Congratulations Zoe getting a very fun weekend of racing off to a great start! Happy Friday everyone

18.01.2022 The 2021 Otway Odyssey entries are now open and it’s going to be as epic as ever! I’m really excited to partner with event organisers Rapid Ascent to provide a free training plan to help you prepare for the Odyssey 100 or 50km distance. Check it out here and hit me up if you have any questions about it... Cheers Adz https://otwayodyssey.rapidascent.com.au//training-and-pre/

17.01.2022 Good luck to the Alice Springs lads racing in their local 6hr today! Owen going long with 6hours solo Tom 3hrs solo And Henry may have made a bet for with his bro Fergus for whichever brother could cover the most kms as they team up in pairs ... Enjoy racing! The rest of Australia isnt jealous at all that you have races on

16.01.2022 Just signed up for this Its free and the list of speakers is crazy good, and all from the comfort of your own home Get on it!

16.01.2022 Its been a rough week for Mountain Biking in Australia - 3 x National Championship events, Cape to Cape and the Redback cancelled Remarkably though, there is still some racing this weekend which makes coach happy Happy racing to Henry and Owen who are driving the 18hr return trip from Alice Springs to Katherine to race the Katherine 4hr race. Unbelievable commitment from those guys, but it gives you a good insight into the NT mindset with both saying its not that far... Tom is racing the CARR single speed club race. Over on the east coast Zoe is getting her Gravity Enduro on at the Fox Superflow race in Awaba. Good luck and enjoy!

15.01.2022 A Prescient email for the times. Keep enjoying the bike but manage the risks, for you and your community

15.01.2022 3 x 50min at threshold A speculative look at some of the favourite workouts Tim Kerrison prescribes to Egan Bernal, Froome, Geraint Thomas, Cam Wurf and Wiggo back in the day https://trainsmooth.com//20/5-key-sessions-from-tim-kerri/

14.01.2022 Given the session (20 x 10sec @150% FTP) totally fair feedback from the athlete

13.01.2022 After a shitty Nationals it was a thrill to see Richard Read get his mojo back with a Dragon Trail podium and finding his love for the bike again. Which is as big a win as any really

12.01.2022 Great podcast with the GOAT Nino Schurter https://podcasts.apple.com//nino-schurter-xc/id1492933135

12.01.2022 Epic pics from a great weekend of XCO racing down at Red Hill. Thanks to the club, commissaires, volunteers, sponsors and Rohin Adams and his tireless crew for putting on an amazing series that has made Victoria the state other states come to for quality XCO hit outs, chapeau! Congrats to Herodirt riders Callum - 2nd, 1st u19... Tom - 6th, 10th u17 Owen - 9th, 6th u19 Bert - 14th, 14th Elite #Proudcoach

12.01.2022 HeroDirt ATHLETE PROFILE - Owen Chenhall - FROM ALICE SPRINGS TO DUNEDIN Owen Chenhall has had a quick rise from bashing around Alice Springs on his Dads old bike to this Friday racing XCO at Oceania Champs in Dunedin NZ as part of the MTBA Development trip. Name...Continue reading

11.01.2022 What a 18km, 28min road race with approx 128m vert looks like... *12:20min at threshold *12:50min at Vo2 Max *Avg speed 38.8km/h... *Max Speed 49km/h in the uphill finishing sprint with HR peak at 206bpm Amazing!

11.01.2022 Must be getting close to MTB Nationals coz this gun is finding winning form, congratulations on the win at Sandown crits tonight Wendy Snowball!

10.01.2022 Awesome listen! Podcast with Neal Henderson - Sufferfest Sports Scientist and coach of Rohan Dennis & Taylor Phinney (before retirement) on managing athletes through COVID-19 and the postponed Olympics. Heaps of take homes for athletes at all levels about managing change... https://www.stanleystreetsocial.com/stanle//neil-henderson

10.01.2022 So stoked to see Flynn getting rowdy in Bright on the weekend Flynn is a delight to coach. Why? - He has a relentless desire to improve ... - He is really good at giving me feedback on what he feels has already improved legs and cardiovascular felt pretty good - But also what needs work need heaps more strength which is timely as we are looking forward to Flynn starting to work in collaboration with a local S & C coach, who has a background in MTB. Riding gravity places enormous isometric strength demands on the legs and arms to hold the bike in position. This also drives the HR up. By working with me to improve aerobic/anaerobic fitness and a strength coach to improve his isometric strength Im looking forward to seeing Flynn getting even rowdier in these vids. Keep up the good work Flynn and never lose that desire to improve

08.01.2022 An everest analysis in pictures... But before the deep dive (comments on pics) here's some basic metrics Duration - 21hours 19mins 40sec Distance - 337km Avg Speed - 15.8km/h... Calories - 7722 Elevation gain - 9024 Training Stress Score - 1258 Heart Rate avg - 125bpm See more

08.01.2022 What it looks like to race an 87km road race into a headwind the whole way at 31.1km/h avg when its 30degrees

08.01.2022 Ripper week in Maydena vid from Flynn Beste Provides great insight into the wide taped, mega line choices on the DH course. Kudos to the team who built that track, it’s pretty amazing https://m.youtube.com/watch?v=UhRkFqrkXcs

08.01.2022 Shaz Locke on the charge to 2nd Masters 5 Women at last weekend National Champs XCC in Maydena. Go Shaz! Pic - Fame & Spear Photography

07.01.2022 Pretty interesting article analysing the training and power profile of thirty professional u23 cyclists over three seasons. The physical and physiological characteristics of the athletes (mean): Age: 20 years... Height: 182.6 cm (taller than i would have expected!) Weight: 68.9 kg VO2 max: 73.7 ml/kg/min How did they test? The initial pre-season testing resulted in the following baseline results (mean): VO2 max: 73.7 ml/kg/min Ventilatory threshold 1: 256 W (3.8 W/kg) * Ventilatory threshold 2: 367 W (5.3 W/kg) * Critical power: 382 W (5.5 W/kg) Over the course of 3 seasons riders totalled an average of 738 hours of training and racing per season (14 - 15hours a week) The interesting thing for me and the author of the article is the spread of intensity across the season and how it contrasts with the much advocated polarised training model of 80/20 (give or take). Low intensity: 17-19% Moderate intensity: 51-63% High intensity: 8-9% Worth a read on the authors thoughts on why this might be so https://www.wattkg.com/power-profile-u23/

07.01.2022 Athlete catch up's are the best!

07.01.2022 Great article explaining how training can be planned around the menstrual cycle https://theconversation.com/from-energy-levels-to-metabolis

06.01.2022 W O R K O U T A N A L Y S I S Just a smidge over 9 weeks to go until National XCO champs in Maydena. It's a great time of year for cyclists as most are on a break from work, school, Uni so have time to get some quality volume and recovery in. A quick scroll through strava and Insta reveals plenty of kilometres being enjoyed, food being eaten and legs in icy cold rivers.... Even though the main priority at this stage for Nationals is aerobic development it's important to keep intensity going to build for the demands of XCO, especially as this will shift to be the priority over the final 8 weeks of the build. Here's an intensity session from this morning, it's 8 x 3min threshold efforts with a bit of smoke and mirrors included from coach. 3min is a pretty short effort and if it's prescribed as 8 x 3min threshold then usually the athlete starts the hard effort, muscular contractions occur but it takes a while for the heart rate to catch up. So the graph would show the HR slowly building throughout the 3 minutes. As a result when i analyse the HR time in zones instead of getting 24min at threshold and corresponding adaptations the training is probably more like 20 - 21mins in the threshold zone. Good, but i want better. So instead of the instructions being 8 x 3min threshold they were "For the first 20 - 30seconds of each effort accelerate hard and get the HR up to X and try and hold this for the first minute, then the next two minutes at threshold" Which resulted in the beautiful symmetrical graph below, probably a more specific XCO effort and 24min of quality work. From the symmetry of the HR i can also gain some insight into - Mindset - with hard starts on all 8 efforts indicating they gave it heaps for the whole session, - Fitness - that they are recovering well enough between efforts (2min) to complete the next effort with quality and that their current fitness is enough to sustain 24min at threshold without fatiguing. A great session and a very happy coach :-)

05.01.2022 Athlete motivation and nutrition strategy on point for a climb up Falls Creek today

04.01.2022 Congratulations Owen Chenhall enjoying his first ever A grade crit win with a very classy no hands celebration

04.01.2022 Lachie training happy. Be like Lachie

04.01.2022 Great list of books for coaches! From this list i can lend you - How to support a champion ... or - Endure Anyone have any of the others theyd be happy to lend me? Cheers Adz https://performanceinmind.co.uk/pz/books/

03.01.2022 A bit of science behind the benefits of Tabata intervals (40/20s, 30/15s). Not surprising that they improve lactate buffering, which will improve your Mountain Biking. Im a fan https://www.outsideonline.com//cycling-sprints-workout-stu

03.01.2022 Feedback of the week and it’s only Tuesday . I’ll post the ride when it’s uploaded. /\/\/\/\/\/\/\

03.01.2022 In a couple of weeks Macca is going to do an amazing 24hr ride on the indoor trainer. Its to raise money for the police officers who lost their lives in the terrible tragedy on the Eatern Freeway. He did a test ride today. Pretty bloody mind blowing! Keep an eye out and I will post details of how you can donate closer to the ride... Cheers Adz

02.01.2022 *prescribes a 100km base ride *reads trainingpeaks comments on base ride *shakes head *laughs *cries

02.01.2022 This was the first time I’ve coached Down Hill athletes at Nationals. I learnt a lot!! Digging into their data today, max speed on the Maydena course... = 70km/h ... #donttelltheparents

01.01.2022 New normal Coach/athlete communication in the COVID era #tomlives3minutesaway #stayhome

01.01.2022 Come away from 2020 Bright nationals with mixed feelings. Exhilaration for those who achieved their goals, gutted for those who didnt. But overwhelmingly satisfied that everyone worked their arses off to be their very best and as a coach i cant ask for more than that Congratulations ... Zoe - u23 XCO XCR XCC Pump Wendy - Masters 4 XCO XCC Sharon - Masters 5 Women XCO Callum - u19 XCC XCO 9th Owen - u19 XCO 22nd XCC 15th Bert - u23 XCO 16th XCC 12th Tom - u17 XCO 19th XCC 13th Joel - Masters 4 XCO 14th XCC 7th Huge shout out to Alpine Cycling Club who organised an amazing crew of volunteers. Big Julz for designing a track that was def national champs worthy! MTBA for a great race village and more behind the scenes work than we will ever know. Also the parents and clubs who really do all the hard work developing the juniors i have the great fortune to coach - Zoe, Owen, Bert and Tom def wouldnt be the riders and humans they are without the long term development from CORC, CARR, GMBC and GMBC/Surf Coast MTB club respectively. And Callum still speaks fondly of his development within Kelvin and Doras MTBA development squad. Chapeau if youve played a role in getting them to nationals!