DvG.

You could look at some sort of industrial area that clears out after working hours or on the weekends. In the eighties we used to race kermesse at Prospecton and Springfield on the weekends. Don't know if it would be possible now? Come to think of it, we also did one at the University but that was flippen hilly and you wouldn't get many people coming back for a second one!

Depending on the time of the year, I would certainly be there. Don't know that area well but do know that traffic is quite heavy there. Will you be able to swing a race of this kind at peak traffic times?

Hi. Agree with all who posted already. Shin splints are an impact injury and should not be cycling related. You are more than likely a heavy heel-striker when running. If your shoes are getting on, the cushioning is probably not as good as it was. Shoes nowadays don't last for more than a couple of months at moderate mileage levels. Another aggravating circumstance could be that you have shoes which are for pronators with harder arch supports and different devices to stop the foot from rotating inwards. These can minimize the cushioning aspects of the shoe as well. Unless you are an excessive pronator (we all pronate to some extent and it is perfectly natural) you don't need all of that and should rather just look at a shoe that is well cushioned in the heel. In the meantime the best treatment is icing post run and try to run on soft surfaces like grass. I have also found that anti-inflammatory patches like Transact offer some relief but time and vasbyt is generally the only cure. Oh and of course, the shoes. In the meantime you could concentrate on the other discicplines of the triathlon while cutting down on the running but hopefully not completely eliminating it. Good luck.

Ha, ha, I do manage to ride that bugger off from time to time but only on overcast days.

Thanks. Ja... me, myself and I. Our team meetings are very short. But then, I am an only child, I don't play well with others! Sorry replying to Sean, "Hey, well done for your results in the VSS, DvG. If I'm not mistaken, your team comprises, er, well, it's just you. Correct?" DvG.2008-09-15 08:45:34

Don't worry intern, you guys will have teams and he'll be racing alone. Bit like DvG only older and more tanned and less personable... Thanks Sean... I think? Although I am working on my tan!

ITB pain in cycling can sometimes also be caused by overly tight glutes, creating tension down the band aggrating where it attaches over the boney protrusion on the knee. Stretching can help this but needling and manipulation will probably also be needed.

Ja he is primarily a nutrition expert, very good one, again, in my opinion. He has also done a lot of work with athletes from various sporting codes, dealing with developing power for sport. He is a pretty outspoken character and is not shy to call a spade a spade. For that reason I have a number of his books but I am sure that you would find info on his site: www.colganinstitute.com

No, unfortunately I seem to work harder than a lot of other guys on the Hub but I will when I have some time. I am assuming that these are based on some sort of testing and research but the problem with published findings is that you generally can find just as compelling reading which proves the opposite. Research done by Dr. Michael Colgan for instance. Doesn't mean we shouldn't read everything. The more information the better, the key is to establish what works for the individual and to be able to adapt training, on and off the bike, to him or her.

Having read the discussion on cycling forums' date=' I think you would lose your bet - he's more likely on a hill training on the bike[/quote'] I am cheating there, it is a pretty safe bet that the weather is shocking in Flanders at this time of the year . Although, on the other hand, he is probably in some sunnier climate like Majorca...

One has to bear in mind that there is more to cycling than simply pedaling the bike forwards. Shock from the road is transmitted up the arms, through the shoulders and into the back. If these muscles fatigue or fail the bodies 'attention' is 'distracted' away from the task of making you go forward faster. If you train correctly with weights you will build very little extra muscle, you will however strengthen those that you already have. Power to weight ratio is the mantra of every cyclist but unless you are planning an assualt on an Alpine stage in the TDF there is no need for you to be built like an anorexic Columbian, a little bit of weight training in the off-season will do you more good than harm. The climbs that we face in our weekend races are very rarely any more than 3km long and up to 10%. You don't sit and twiddle up climbs like that you power over them. These are climbs which riders like Tom Boonen and co relish in the Spring Classics and I would put money on the fact that Big Tom is in gym as we write this. I agree that the best strength and power work is done on the bike and should be specific to the type of rider that you are and what your goals are but I am of the opinion that weight training during certain parts of the year definitely do contribute to sports specific power and strength.

Olympic style weight lifting moves such as the 'clean and jerk', 'dead lifts' and squats are good for developing power. Plyometrics are also very effective in improving explosive power and strength. Bear in mind though that you can't just jump into these advanced exercises, excuse the pun. You need to build some basic strength in the gym by doing the more conventional exercises before moving onto these or you will hurt yourself.

Thursday morning the guys ride / race around the NMR circuit from about 4:30 am. They generally park at Suncoast Casino which is free at that time of the morning if you are carrying a bike and then just circle the 5km circuit until the group catches up. Also, at that time of the morning there is a dedicated lane on NMR for cycling and a marked 'cycle section' on the other roads on the circuit. The average speed is considerably faster than you were looking for though but the course is flat as a pancake and probably below sea level. Still, you will want to bring your good legs to this one.