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21.05.2022 There are some really good take home messages for athletes from this article about the Australian swimming championships currently taking place in Adelaide. It's a quick read, but here's a summary of our favourite quotes: Zab Stubblety-Cook on breaking the world record for the 200 Breast - 'you don't get many opportunities and tonight was one of them'. In other words, target your 'A' races and make the most of the opportunity. Also Stubblety-Cook - I was driven by process no...t outcome 'I've thought about it and tried to be around that process but never kind of be like yeah, that's it, like I want to break a world record, but you know it happens'. In other words, if you look after the process then the outcome will look after itself. Us coaches may have said this a few times..... Kyle Chalmers on whether to go to the World Championships or not - 'Personally I think it's [swimming at the World Championships] going to be the best thing for me moving forward because I know my coach, my squad go to Europe, I'll be left here by myself training by myself'. In other words, never under-estimate the value of surrounding yourself with good training partners. Also Kyle Chalmers, on his form 8 weeks ago compared to his form now - 'It's been a quick progression. I think it would have been very disrespectful for myself to stand there eight weeks ago and say I'm going to be at the World Championships swimming butterfly'. In other words - you are only ever one decent training block away from being in shape again. And pay due respect to the event per se. Also Chalmers on his injuries - 'For me it's about becoming comfortable being uncomfortable. It's about dealing with these issues, dealing with the injuries, dealing with the setbacks the mental side of things. People like to look at us as perfect humans but unfortunately we're the same as everyone else we're not some robots. It's not just train and have fun and enjoy it, it's a whole lot of physical, mental and emotional setbacks to get to that point and it's why I love racing'. In other words - athletes are remarkable at doing the unremarkable. And no matter what level you are competing at, you can channel this. Link to article in comments.

02.05.2022 Giro power file analysis Some numbers from yesterday's Giro stage 9 specifically in relation to the climb. If you watched the stage you will know that the definitive climb is right at the end. It is called the Blockhaus and is approximately 13km at 8% average gradient, coming in at 1060m of climbing. No data from Aussie winner Jai Hindley, but we do have power data from 4 riders in the top 15, including GC leader Juan Pedro Lopez Perez.... Emanuel Buchmann in 7th place, 16 seconds down on the winner. The power for the climb was 352W on a weight of 62kg (5.7W/kg) for just under 40 minutes. Thymen Arensman: 10th place + 58 seconds; 390W on 69.5kg (5.6W/kg). Jan Hirt: 13th place +1.39; 325W on 60kg (5.4W/kg) And finally, Juan Pedro Lopez Perez to hang on to the overall lead in the GC (just) dug in deep for 15th place at +1.46; 323W on 60kg (5.4W/kg). Typically on long climbs we see numbers of 6.0+ W/kg bandied about. But this needs to be considered in the context of where this climb was placed in ride. It was a 40 minute climb (so a bit longer) and it was right at the end. The riders had also done 4000m of climbing in the race before they reached this final climb. Therefore fatigue resistance is the key. This has been shown to be the pivotal difference in experienced grand tour riders. It is one thing to be able to pump out 6.0W/kg when fresh. It is another thing entirely to do it in the back end of the race. In fact, if we look at the work done by these riders ahead of the climb: Buchmann (3900kj), Arensman (4400kj), Hirt (3800kj) and JP (3800kj). This is a huge workload. If you have a power meter and use TrainingPeaks - go have a look at your last long ride and see what workload you did by way of comparison. And what about the VAM for the climb? Romain Bardet (2nd place) was 1605!