On Wednesday evening last week, Eva and Conan held a cycling-specific Pilates session at Lifecare Prahran Market Pilates. Eva is not only a member of Team Lead Out, but also a physiotherapist and a clinical Pilates instructor at Lifecare. We spent the evening learning about “pre-hab”; the prevention of injuries. Eva and Conan talked about the value in learning and maintaining a good position and posture on the bike in order to prevent straining other muscles. By demonstrating some do’s and don’ts, Eva and Conan also showed how injuries can occur as the muscles in our bodies try to compensate for incorrect use. It was interesting to learn that certain aches and pains might be caused by weaknesses in other areas, and is something I’m more aware about when I head out for a ride now.

The night was very interactive, with Eva taking us through a number of great stretches to use before and after our rides. In the picture, you can see Niels and Eva demonstrating the “pec stretch”. Though a little painful at first, it’s definitely worth a go – especially after a long ride. There was also time for us to learn about useful exercises to prevent common riding niggles. Eva finished off showing us how some of the Pilates equipment in the room was used, before we left feeling very informed and with lots of new stretches and exercises to try out at home.

Thursday morning rides have been leaving from Kew Boulevard for the past few weeks. We don’t ride far to get to a great little circuit where we do hill repeats. Building on our Strength Endurance, everyone takes the incline at their own pace. Mark and Conan are always around to offer encouragement, demonstrate techniques on their own bike, and share some things to work on for your next lap. In just over an hour, everyone’s got some great strength training in, and it’s a short ride into the city to start my work day. I can definitely feel the morning’s ride in my legs for the rest of the day, but it comes in very handy for the longer climbs on the weekend.

The past three weekend rides have been to Mount Eliza from St Kilda, focusing on Strength Endurance – maintaining technique and position with steady, even pedaling up the hills. On the way down to Mount Eliza, we practice our rolling turns on Beach Road. I’ve learnt that moving around within the group requires a good amount of focus and awareness of where you and your bike are in relation to others. The trick is to keep close to the rider in front, and this has taken a bit of getting used to, as I’m not the most confident group rider. Nonetheless, each time we do rolling turns I feel I’m getting a little bit better. Becoming more adept definitely pays off on a windy day, with less time spent at the front of the group in the headwind!

After last weekend’s windy ride to Mount Eliza, we’re back into rest week this week. But the fun doesn’t stop! Have you seen Lead Out’s Giro d’Italia promotion on their Facebook page? I think that pink jersey would be a great match with my pink cycling gloves…

On Saturday, a group of us participated in the Arthurs Seat Bay2Bay ride. Starting from Mornington, two of our riders took on the 65km course, while I had a go at the 113km route with 10 other Lead Out team members. Mark came with us, and with three of our riders getting flats in the first 30 kilometres, he came in very handy with the pump and gas inflators! It was a bit of a slow start as we waited for tubes to be replaced and inflated, but there was a good reason for sticking together – the wind wasn’t making it an easy ride, and staying in a group meant we could take turns riding at the front.

Bridget training Strength Endurance at sunrise on ANZAC day

Everyone tackled the steep Arthurs Seat climb at their own pace. After a good strength training session on ANZAC day morning near Kew Boulevard with Lead Out, my legs were ready for the hill. Just as I’ve been taught, I focused on keeping a steady cadence and an even pressure on the pedals, and was up the top in no time! A short break was a good chance to refuel and take a photo or four, and then it was back on the bike. The trip out towards Flinders was full of rolling hills and some great scenery that was a good distraction from tired legs. Strong gusts of wind made it interesting coasting downhill, and I definitely had my “concentrating” face on as I tried to keep my wheel straight. The last few kilometres were the most fun – it might seem a bit corny, but I get a bit of a buzz out belonging to a group that comes together through the finish line, formed in two straight lines and wearing matching kits.

The next day, Lead Out’s weekend ride left from St Kilda to tackle a loop through Mt Eliza and back – about 90k’s. With five of us in the Sunday group having rode Arthurs Seat the day before, we were keen finish the weekend with an even 200 kilometres ridden over two days. A bit of drizzle heading towards Frankston didn’t stop us, and the breakfast back at St Kilda was very welcome! 

The 5 champions that backed up after the Bay2Bay event

If you haven’t noticed by now, cafés feature heavily in any Lead Out Cycling activity. Whether it be a meeting point to start the ride, spot to refuel at the top of a climb, or a place to gather and chat after a training session, there’s always a café involved. Any topics of conversation that are missed while we’re putting in some effort on the bike are definitely covered over coffee, and it’s here that members of Team Lead Out can make plans for their next cycling event or trip together.

Mark and Ryan - at the cutting edge of cycling fashion!

Cycling wear (and how to wear it) is also a big topic. Only a few weeks ago, it was suggested that I wear the arms of my glasses over my helmet straps to look cooler. And last weekend saw an intense discussion over how knee warmers should be worn – with the seam at the back or running down the inside of the leg? Luckily, someone had a great idea to check the brand’s website for a final ruling (can you guess?). It’s exciting and fun to be part of a group that values cycling and fitness while maintaining a friendly team atmosphere.

I’ll be sure to share any more fashion tips with you!

• Do you have a cycling goal or event to train for?
• Looking to put structure into your training?
• Want to join a group to make your Winter training consistent, challenging and fun?

We want you to ‘Be Safe‘ and ‘Be Seen‘ when riding and training on the roads.

These lights are bright and functional, featuring an easy to use silicon strap and USB charging.

• Sign up in Autumn and receive a free set of Moon COMET lights.
• Lights may be collected from Bicycles Inc. South Yarra Store after receipt of your payment.
• Subject to availability.

Contact Us now to start your training with Lead Out.

For more information on Moon Lights visit www.moonlights.com.au or check them out on our bikes.

The weekend just gone was the third week in a row we rode to Kinglake. Riding from home on Saturday morning, another rider on the road asked me, “Where are you off to?” After telling him I was meeting the Lead Out group at Heidelberg to head out to Kinglake, he replied, “You’re keen!” He’s right – it’s a big ride, but there’s a lot of enjoyment to get out of it. For the past couple of weekends, there have been three coaches leading three smaller groups. We’re grouped in similar levels of fitness and speed, but there’s always a chance to move between the groups if someone wants to take it easy the day before a race.

The climbs are a good challenge – after a big chat on the ride out, the conversation quietens down when we put in some effort. Some try to beat their last P.B on Strava, while others focus on technique, heart rate or keeping a steady cadence. Occasionally, I come across that heart-breaking moment when, halfway up a steep bit, I try to change down a gear only to realise I’m already in the lowest one. But nothing beats the feeling of getting to the top! The Kinglake Bakery is a welcome sight, and often another Lead Out group has just arrived or is close behind, so everyone can compare notes over a welcome coffee and a bite to eat.

After a break at the Bakery, we begin our descent. Corners (especially at speed) aren’t a favourite of mine, but there’s plenty to practise on heading back from Kinglake. I’ve found the tips from coaches Nicole and Mark really helpful; they are both very patient with me when I crawl nervously around a corner, and there’s a good amount of constructive feedback paired with lots of encouragement before the next one. I find I still need to focus quite a bit when approaching a corner downhill, but hope that with a bit more practise the things I’ve learnt will come naturally.

After three weekends riding around a similar area, I’ve begun to see improvements in my fitness compared with the week before; distances seem shorter and the ride is more enjoyable. The views and wildlife around Eltham and Kinglake are a great distraction when the legs are getting tired. I’ve also gained an appreciation of the importance of taking food on the ride – a short stop to refuel with a muesli bar helps more than you think it would.  And after five or 6 hours on the bike, lunch back at home has never tasted better!

Saturday marked Lead Out Cycling’s second annual “Belgian Classics Night”. During dinner and drinks, we each drew riders in a sweep for the La Flèche Wallonne race this week. It was a great chance to catch up with everyone, and a bit strange seeing people I now know quite well out of their Lead Out gear; some I didn’t quite recognise without their helmets on!

With rest week this week, it’ll be a good chance to give my special Giant Avail Advance 0 a good clean and practise those pesky corners!

Six weeks in and so much has happened!

I’m still meeting new Lead Out members each week. After chatting with them, some have been signed up for months but haven’t been able to make training for a while, whilst others are joining the group for the first time. I enjoy hearing people’s stories behind why they’ve joined and what they’re working towards; everyone’s different and have their own interests and goals. Some may not attend all training sessions, but Lead Out’s structured in a way that they can accommodate this.

The weather’s not been on our side some days, but that doesn’t stop a morning training session. Instead of riding on the road, we meet at Elwood SLSC for an hour or so using our trainers. I can think of plenty of things I’d rather do than a spin class, but I’ve come to really enjoy using the trainer. It’s a good opportunity to focus more on technique and cadence, with fewer distractions like obstacles and keeping up with the group! Having Mark there to explain the purpose and theory behind the exercises we’re doing is also a great bonus. And while we’re huffing and puffing away, Mark will walk around the room to encourage us and make sure everyone’s putting in some effort.

It’s really encouraging to see some improvement in my fitness. A couple of workmates have told me I’m looking fitter, and I’m convinced I’m getting some muscle “def” in my legs. There’s still a way to go, though, and I’m signing up to events like the Arthurs Seat ride in late April to have something to work towards. In the meantime, my commute is feeling easier every day, and I’m testing out the techniques that I’ve learnt during training to make the ride smoother and faster.

Lead Out ‘s training sessions are structured around a 4-week cycle, including a rest week which came about  last week. I’m following a training program that Mark & Conan have put together around this cycle, which includes my commutes and Lead Out training mornings. On my program, rest week included a couple of days that read “Day Off The Bike”. I was looking forward to taking a little break,  but when the day came, I didn’t realise how much I’d miss it. It sounds ridiculous , but I didn’t feel right all day! Walking to the train station after work, I jealously eyed other commuters in their lycra walking to the bike cages and reluctantly walked to my platform.

I’m eager to take my fabulous Avail Advance 0 on the group rides in King Lake over the next few weekends. It’s so nice to ride; comfortable, quiet and light. The more riding I do, the more I’ll be able to do the bike justice, so it’s a great incentive to keep up the training and do Lead Out Cycling, Giant and Bicycles Inc. proud.

Wow! What a huge three weeks; I’ve got a brand new ride, have been riding with team Lead Out three times a week, and have already tested out some newly-acquired skills and fitness.

My trip to Bicycles Inc. could not have been any better. Craig & Ken were a huge help and very knowledgeable; I hadn’t looked into new bikes much before and found it helpful that they explained the differences between the bikes and helped decide which would be best for me.

At the shop, Conan spent over an hour fitting me to my brand new Avail, and nothing was missed; from my shoes & pedals to the handlebars, everything was adjusted to fit just right, and through the fitting Conan explained the best way to position myself on the bike to avoid injuries and get the most out of my pedalling.

The next day, I joined Mark, Conan and a small group of riders to try out mountain biking in Lysterfield. The Kona I’d borrowed from a workmate felt a lot different to my fabulous Avail, but some coaching and demos from Mark made me feel a lot more comfortable navigating the trails and dodging a wallaby or two.

I’m keen to get out mountain biking again soon, but for now I’m just a little bit obsessed with riding my shiny new Giant Avail Advanced 0 Di2 on the road… It’s so light! And the Di2 gears are amazing! When the road’s quiet, I can sometimes hear the faint sound the gears make when they change; it feels like something out of a Transformers movie. And when I’ve foud myself stuck behind some slow pokes in the bike lane after home time, everything ties in to make the bike really responsive to the little push I give it to overtake and breeze ahead.

5.45 am is early, even for a morning person. But when you know that’s the meeting time for an interesting, sociable and fun (yes, fun!) training session with team Lead Out, it’s a lot easier to set the alarm. My first Tuesday morning was wet and rainy, but even when it’s raining, there are things to learn! A small group of about 6 of us learnt tips from Conan & Mark on how to handle corners by practising around pylons in an underground carpark. Since then, the weather’s been much better for other weekday morning training sessions along Beach Road. Riding side by side in pairs down the road is a great chance to get to know my new Lead Out mates. Weekend rides are also a great opportunity to work on fitness, learn new skills and spend an equal amount of time chatting over coffee in the morning sun!

Last weekend, I participated in my first event with Lead Out; the Marysville Lake Mountain Challenge. It was a great chance to use what I’d already learnt and get practical tips all the way from Conan, who rode with five of us. I did the 80km course, which included a 20km climb up Lake Mountain. Having only been with Lead Out for a couple of weeks, I was anticipating a bit of a struggle up the hill. But the comfortable & light bike, combined with frequent encouragement and coaching from Conan, meant I was able to keep a smile on my face and reach the top! Next year, I’d like to tackle the 160km course like another Lead Out team member did this year.

A very big thank you to Giant, Bicycles Inc. and Lead Out Cycling for this amazing opportunity.

Bridget

After many fantastic applications it was a tough decision to pick the winner of our 2013 ‘Zero to Euro’ sponsorship competition.

We are pleased to announce Bridget Lester will be sponsored by Lead Out Cycling this year. Bridget will receive 6 months coaching and training program, a Giant Di2 equipped bike valued at $3999, and get decked out in the stylish Lead Out Cycling Kit.

Bridget with her trusty old Giant TCR. The new Advanced Di2 model will be a welcome upgrade!

Bridget impressed us with a fun video riding her bike. In her application she explained how she had been riding for fitness and to commute for some time but “there’s more to learn and bigger things to aim for”.

“I like Lead Out’s focus on developing as a cyclist; building on fitness, knowledge and skills to become a more competent rider. And Giant’s philosophy of making cycling a part of your life is an achievable goal for everyone”.

Bridget recently completed the Bupa ride in the Barossa at the TDU. “I’d like to work towards participating in the Future2 ride from Sydney to Melbourne.  I’m also keen to learn how to be a competent and efficient rider, and get into the racing circuit. I know this will be even more possible through Lead Out & Giant’s sponsorship”.

Throughout the year Bridget will share her experiences training and competing via a written blog.

We welcome Bridget to the Lead Out team in 2013!

Are you ready to go from ‘Zero to Euro?

We are looking for an enthusiastic, motivated cyclist to take part in this one off opportunity.

To be eligible, you need to be new to the sport and have the goal to race regularly and train with Lead Out Cycling. You need to be a road cyclist and not already a member of Lead Out Cycling.

You will also be expected to share your experiences via a written blog and social media.

The PRO contract includes:

• 6 months training program, coaching, and ride access with Lead Out;
• 2 x Lead Out Cycling Kit;
• A Giant Di2 equipped bike valued at $3999 for you to ride;

It’s EASY to enter. Simply: -

• Send us a photo of you and your current bike
• Tell us a bit about you, your current performance and ability, and your goals and dreams.
• Tell us how you will be the best ambassador for Lead Out Cycling and GIANT

Please send your application to: team@leadoutcycling.com.au by 31st January 2013.

Choose your ride – Giant Defy, Avail or TCR Advanced.

Below – the Lead Out kit.

Join Lead Out to achieve all of your Cycling goals and dreams!

* Full terms and conditions here.

To celebrate the New Year and get back into training and fitness we are continuing our free 1 week trial offer.

This entitles you access to our Tuesday, Thursday and Saturday rides* for 1 week to see how much fun it is training with us!

Additionally if you join up on our Group Ride Membership this month you can purchase a Lead Out Cycling Jersey at the reduced price of $50 (rrp $110).

Contact us for more information or to come and ride!

* Note:

Must have Cycling Australia membership (see our FAQ’s).

Jersey sizes subject to availability.

Lead out Cycling’s members recently took to Beach Road looking their best – in the new Lead Out Cycling kit.

Kit is now in stock and available for members to purchase.