Sponsored Rider Liam Hood's Training & Race Update Sep 2011

It’s great to be on the bike riding regularly still feeling good and injury free. My short term goal is to be in contention for selection in the Victorian Junior Track team to contest the National Junior Track championships at DISC in March 2012, the team will be selected in January so good results at the state titles also in January will be essential, slightly longer term I want to build on my training and have a good road season next winter.

Liam racing recently at the VSCC 

My appointment with the medical specialist is next week so hopefully will get a good response to fix my tonsils and stop the illnesses.

I am assisting the coaches on Tuesday night at the new Junior Track training program at DISC run by the Brunswick Cycling Club, updates at http://brunswickcyclingclub.com, this will also help to give me good track time and I will start racing again on Tuesday nights.

See you on the road,

Liam

Celebrating Local Cycle Heroes Charity Dinner and meet Brad McGee

Sneek Peak at BMC TE29 Carbon for 2013

 Looking good for 2013

BMC TE29 Carbon

No further info at this stage, but Alex Moos is testing this at the time of writing, see link.

SRAM Quarq & SRM Powermeter Cranks- pictures and pricelists

We got to see the new SRAM Quarq and SRM Powermeter cranks last week at the Monza Imports Roadshow.  We will be stocking the Quarq cranks, whilst the SRM cranks will be available to order.

SRAM acquired Quarq Technologies in May 2011. Quarq is recognized as a leader and innovator in the design and manufacture of power meters & measurement devices in the bicycle industry.

SRAM Powermeter Wireless by Quarq

SRAM Powermeter Wireless by Quarq 2012 Pricelist
GXP $2300 cups not included
BB30 $2400 bearings not included

SRAM with SRM Powermeter

SRM 2012 Pricelist

Crank		BCD	Complete RRP $	PowerMeter only RRP $
Dura Ace	FC 7800	130/130	$5399	$4299
	FC 7800 Compact	130/130	$5499	$4599
	FC 7900	130/130	$5999	$4899
Specialized	With cranks & chainrings	130/130	$4199	$3199
	Without cranks & chainrings	110/110	$4299	$3299
SRAM	GXP	130/130	$5399	$4299
	GXP Compact	110/110	$5499	$4599
	BB30	130/130	$5399	$4299
	BB30 Compact	110/110	$5499	$4599

Tarmac SL4 Pro rolling out the door today

Excited customer Danny picked up his 2012 Specialized Tarmac Pro SL4 today. The frame is  black satin and neon red, which makes this bike stand out by a roubaix mile!


The Tarmac SL4 is the new Specialized road race machine, meant for climbers and general classification contenders.

Paul custom built the bike to Danny's spec to include:

• Full SRAM Red Black 
• Fulcrum Racing 0 Wheels
• S-Works Components-handlebar, stem etc

Happy riding Danny !

Look what arrived today...

Unpacking the frame...

Our first S-Works Venge Project Black!

UCI-legal, FACT IS 11r Aero Race Design, full-monocoque carbon frame with one piece carbon OSBB/chainstay, internal cable routing, and tapered head tube provides the complete performance formula for weight, stiffness, and aerodynamics.

More photos to come as Paul builds this great bike.  As yet no customer has put a deposit down, so call or email to secure this Medium frame.

Lezyne LED Mini Drive Lights

We had the privilidge of seeing the new Lezyne Front LED Mini Drive Lights at last nights Monza Imports Roadshow in Melbourne.

Besides the beer and canapes, we got exclusive access to all the new Lezyne, SRAM and Enve products that we will be stocking.

The Lights look awesome, really well made and great prices too.

150 Lumen  RRP $75

300 Lumen RRP $100

500 Lumen RRP $120

Tarmac SL2 with SRAM Rival Upgrade

Happy customer Rod Upton took possession of his Specialized Tarmac SL2 recently. He had a SRAM Rival upgrade, Specialized Romin saddle, Look Keo pedals, Specialized Carbon Rib Cages with the Specialized Purist Bottles. Rod topped off the bike with a Garmin 500. Nice! Happy Riding Rod.

Magpie season is upon us, so is it better to train indoors or cycle outdoors?

The little black & white bombs are back again for another season of cyclist carnage.

So we were wondering if stationery indoor training was better than outdoor cycling?

Results from Australian Lifestyle & Fitness website, compares outdoor cycling vs stationery indoor training (based on 70kg rider):

Time (Mins): 60             Weight (kg): 70     Exercise Calories/hr Burned Bicycling, <16km/hr leisure 280 Bicycling, 18km/hr light effort 420 Bicycling, 20km/hr moderate effort 559 Bicycling, 24km/hr vigorous effort 700 Bicycling, 28km/hr very fast, racing 839 Bicycling, BMX or mountain 595 Bicycling, racing 1,119 Bicycling, stationary, general 350 Bicycling, stationary, light effort 385 Bicycling, stationary, moderate effort 490 Bicycling, stationary, very light effort 210 Bicycling, stationary, very vigorous effort 874 Bicycling, stationary, vigorous effort 735 Cycling, hill climb, 30 min 204 Unicycling 350

So the answer is:

Light to Moderate stationary riding indoors burns LESS calories than cycling outdoors.

Vigorous/Racing stationery riding indoors burns MORE calories than cycling outdoors.


At Bike n Bean we can help you with either option, whether its a bike or indoor trainer, visit the website or drop in.

Road Race Day for Shannon Johnson

Shannon's time 3.05.55, 14th place in Masters M30 class, 54th place in all Classes.

Well done Shannon!


Shannon was the first Aussie over the line too- Aussie Aussie Aussie Oi Oi Oi

A grimacing Shannon in Time Trial, photo courtesy Alan Byuck

Time Trial Day for Shannon Johnson

Ok, here we go!! Count down is no longer days just a matter of hours before I experience the most important 20km ride of my cycling adventure so far. With each pedal stroke I will be a bit closer to the end & the pain will go away.....


Time Trial Results
‎4th in the World, you all know I'm not happy with that but I gave it everything I had! 7 seconds off podium. Ave HR 183 Max HR 191, not much more I could have done.... Thanks so much to everyone for their support!

Resting the legs now, coz I'm going to ask a lot of them on Sunday....












Yes that is a bucket of ice to go with the other buckets of ice already in the cold water. I'm not going to like this.......

2 Days to go, Diary of a (potential) World Cycling Champion Shannon Johnson

2 Days to Race Day


I'm up early & getting a bit nervous. Normally this is a good sign for me... Would like more sleep though, but got a siesta in yesterday. Uploaded some rides to strava & felt quite happy to see some of my times considering the level of effort put in. Wont post the times as too many participating riders interested in the results! Now we just need the rain to piss right off!!

Hopefully I am the first man through here after 109k come Sunday afternoon

Could not have picked a better tour guide, this is Andre Fosse he is current Vets World Champ, and I think was also a MTB World Champ also. Very little English but cycling and pain is universal....

2 days to go, Diary of a (potential) World Cycling Champion Shannon Johnson

2 Days to Race Day


‎2 hours of cleaning, checking, lubing, tightening & finally the Aussie flag. My Specialized Transition is as ready as it will ever be, actually so am I!!







The S Works Venge got the same treatment. Now I know where the morning went.. While it doesn't look as tough with 303s trust me the sections that show 26% on the final climb my legs will appreciate a little less rolling weight!!!

3 Days to go, Diary of a (potential) World Cycling Champion Shannon Johnson

3 Days to Race Day

Well im happy to have finally had a sleep in!! Was woken up at 5.30 by ph call, bounced it then went back to sleep and woke up at 8.15!! What makes it even better is the sun is out & no clouds (yet). Off to enjoy the Raddisons amazing breakfast (would be so easy to pack on the kgs staying here) then a final recon of the second RR loop, the most important one! Get a massage then hit the road back to Tournai to stay with Renaud Lamarque so I can get some service work done on my bikes...

Well I'm back in Tournai, recon rides for the Worlds TT & RR done. Did another lap of second loop today to check a few things, 960meters of climbing on that loop alone.... This for the whole race there is 1.7k of vert!!! Time to give the bikes a clean and polish check every nut & bolt reload the van and head back ready to do battle!!

Just got email confirmation of my race numbers: 191 for TT 110 for RR. Start time for TT is 12.59pm Friday, so hopefully by 1.30 I will be rolling over the finish line!!! The descent of the two long climbs is wide open and require massive balls to leave the brakes off! If its dry I know I will make some time here, also from what I have learnt over recent weeks from Shane Miller about when to hit it I think will help me at critical moments!

Ride fast, Live longer

Check out The Wheeler article on cycling intensity vs age at death.  Men are living 5.3 yrs longer and women 3.9 years longer with high cycling intensity. 


So get out there and ride it hard people!

4 Days to go, Diary of a (potential) World Cycling Champion Shannon Johnson

4 Days to Race Day

Recon of the TT course today ( well actually 2.5 laps, got to get my line choice sorted for the 250m of pave!) I'm going to throw it out there & say top speed with full aero get up will be so close to 100kph it's not funny!! Hit 78.8kph in normal riding kit not driving pedals!! Plus it's not just a straight down hill! Some of the turns are going to be like riding a Superbike at speed!! 

UCI Master Finals Time Trial Profile

There are def some climbs that are going to test my mind to control the pain in my legs. Entering one tunnel is like entering the bat cave, the lights are poor at best, throw in a leaking roof, plenty of standing water, & you cant see the end or day light for a minute or so. 

Can't wait to hit the course fully aero kitted up, loaded to eyeballs full of caffeine & a World Championship Rainbow jersey the reward!!!

Some more information on the Time Trial from UCI website:

The UCI World Championships individual time trial for masters and amateurs is to be held on Friday, September 9th in Stavelot, Belgium. It is also the final round of the UCI World Cycling Tour time trial series. 

It will cater to both time trial specialists and climbers. The first section is custom-made for the Cancellara-type rider who excels at speed and power. It is 8 km of flat riding on a bike path that follows an old railroad track heading towards Malmédy. Along the way, the riders will go through two fully lit tunnels.

After the 8 km of flat riding, the riders leave the bike path to venture onto the beautiful small roads towards Cligneval. The average gradient is only 3.7% for 2 km. Once on top there is a small descent towards Bellevaux where riders will start their second climb (2 km with an average of 3.5%) towards Beaumont. 

The rest of the course is slightly undulating until the last 2 km where you take a deep dive into the ancient city of Stavelot. The final kilometer is the same as that of the road race. 

http://www.gpsies.com/map.do?fileId=vtmaumhyoaisqrxe