Advise to all you RUNNERS & CYCLIST

Some times athletes forget about one important factor for good results.One of our therapist,Alessandra Perberllini  tell us a bit more.

Sports massage is an effective addition to a training schedule.

As pre-event treatment, it helps to get the body and tissues ready for the race ahead; as post-event, it eases fatigued, tired tissues and prevent DOMS; as maintenance, in between training sessions, it releases soft tissue tightness therefore it improves performance and prevent injuries.  

Benefits

1.     More oxygen and nutrients as massage improves circulation and blood flowtherefore healing is promoted thanks to a more efficient immune system.

2.     Speeds up recovering time.

3.     As the training program becomes higher in intensity and millage, treatment is necessary to reduce fatigue, lactic, tightness and shortening of the tissue.

4.     Reduces pressure of spinal column overstressed by repetitive movements, pressure around joints and ligaments.

5.     Relaxes mind and body pre and during race day which has an impact on the range of movement and performance.

WHEN

Weekly massage can help preventing injuries by targeting tight areas before they become problematic.

More frequently during the hardest training block or speed work.

Massage treatment is recommended either the evening after a hard workout or the following morning. Muscles can often be sore or lethargic for a few days after a massage.                                     

Massage before the next big race, needs to be scheduled 3 to 5 days out from the race. The deeper the massage, the longer it takes for the body to recover and respond,  just like running workouts!

After: it allows you to walk properly the day after……and enjoy the full passive stretching!!

Dominant Orica-GreenEdge takes Stage 6 and overall victory at Tour Down Under to set tone for the year

Report of the Last Stage of the TDU from James

It was a dream end for Orica-GreenEdge as Caleb Ewan took Stage 6 and Simon Gerrans took his fourth Tour Down Under crown in South Australia.

“It wasn’t just a great week for me, the team showed that this week they are by far the strongest,” said race winner Ewan soon after showing why he’s the top sprinter on the continent, winning the final sprint of the TDU. Teammate Simon Gerrans stayed out of trouble and claimed his fourth TDU crown.

Stage 6 of the TDU rolled around 20 laps of a 4.5km street circuit around the City of Adelaide, the capital of South Australia, including the historic Adelaide Oval.

Orica GreenEdge studiously made the pace while four men broke away; Laurens De Vreese and Leuwe Westra(Astana), Adam Phelan (Drapac) George Bennett (Lotto NL Jumbo), and Carlos Verona (Etixx-Quick Step). The early race pace was too hot though, and they were reeled in after 5 laps.

Thomas De Gendt (Lotto-Soudal) and Maarten Tjallingii (Lotto NL – Jumbo) managed to escape soon after and would stay away for most of the race.

Tjallingi took the first sprint point on lap 8/20 uncontested over De Gendt. Behind, Daryl Impey (Orica GreenEdge) out-dragged Jay McCarthy (Tinkoff) to take the final point, protecting teammate Simon Gerrans’s sprint jersey.

The KOM points on lap 10/20 were taken by de Gendt, Tjallingii, with Jarlinson Pantano (IAM) who was leading the bunch taking third.

De Gendt took the second sprint point on lap12/20 over Tjallingii, and Johan Le Bon (FDJ) was third as he tried, unsuccessfully, to cross the gap.

De Gendt dropped back to the peloton, leaving Tjallingii to be joined by Leuwe Westra (Astana).

The front of the peloton became hotly contested territory on lap 17/20, with, Drapac, Dimension Data, and Lotto-Soudal, and Tinkoff driving the pace.

Westra and Tjallingii’s lead disappeared on the scorching lap 19/20 and they returned to the speeding pack. The pack flew, led by Tinkoff and Lotto-Soudal.

The final lap bell rang and SKY made their first appearance at the front of the day, followed by Orica GreeEdge ushering Caleb Ewan to the front. They flew over Montefiore Hill for the last time and thundered down towards the line.

“He’s the definition of a ‘pocket rocket’,” said Jens Voigt about Caleb Ewans sprint at the finish.

Trek-Segafredo dove to the front, trying to lead out their man Giacomo Nizzolo, but an out of position Caleb Ewan accelerated from 200m out, and several riders back. He overhauled the other sprinters, and opened a gap on the line to finish a near-perfect TDU for his team.

Mark Renshaw (Dimension Data) crossed second, ahead of Nizzolo in third.

“It was always going to be hard going into the race with two ambitions of trying to win sprint stages and also GC with Simon but I think we did it perfectly, coming away with stage wins and overall,” said race-winner Ewan said.

Overall champion Gerrans reflected on a great event, and a great showing by his team.

“We are so lucky to have this race here in Australia,” he said. “It's fantastic to race the Santos Tour Down Under with Orica-Greenedge, an Aussie team winning a WorldTour race in Australia, it's just awesome.”

Gerrans also takes the lead in the UCI WorldTour ranking.

Orica GreenEdge team director Matt White was understandably happy with his team.

“To win the overall and book-end with Caleb… he clearly was the fastest rider here all week,” said White. “And for Gerro (Gerrans) to come back, everyone saw how hard he worked. This will set the tone for rest of the year.”

Cookson’s cold war with ASO

Brian Cookson, President of the Union Cycliste Iternationale (UCI) fronted the media during the Tour Down Under in Adelaide, South Australia.

He faced a barrage of questions about the well-documented ASO move to withdraw their races from the UCI WorldTour in 2017, removing 27 races including the Tour De France, Vuelta Espana, Paris-Roubaix, and Creterium du Dauphine.

“I’m not about to enter into a war with ASO,” Cookson said. “The UCI has been down that road before, we’ve spent the last two years talking intensively with the ASO and other stakeholders.”

Make no mistake, this is a war of power and diplomacy. A Cold War between the world’s biggest cycling organization, and the world’s biggest race organizer.

Withdrawing their events from the WorldTour reduces ASO races to Hors Categorie (HC) status, which gives them total control over inviting teams. HC classification means a maximum of 70% of teams in the race can be WorldTour, but ASO can choose to invite fewer. The Tour de France has 22 spots, meaning only 15 of 18 WorldTour teams can race.

Without guaranteed entry to ASO races, WorldTour teams are uncertain of their racing program, weakening their positions securing sponsorship, something that is already a major issue.

Cookson is understandably careful about his wording. The UCI needs ASO events more than ASO needs the UCI. The WorldTour is significantly weakened without ASO races.

The tension focuses on proposed three-year licenses, something Cookson believes needs to be reviewed.

“It’s not a big deal, they still have to be assessed on an annual basis, for economic viability, for ethical criteria, and for sporting criteria as well. I don’t think this is a big deal, but it’s clearly been something that ASO have been threatened by,” he said.

Cookson believes there are advantages to extending licenses to three-years.

“We’re trying to encourage teams to have greater financial stability. The message we’ve been getting loud and clear is that one-year [licenses] are a recipe for instability and weakness for the teams,” he said.

But ASO wants more discretion over who they invite to their races. Three-year licenses mean less control for them.

The UCI-ASO split hurts cycling fans as well. What relevance does the UCI WorldTour have without ASO races?

“I think it’s not impossible to run the world tour without ASO’s events,” claims Cookson, “but of course they are some of the biggest and best events. So it’s regrettable that they would not be part of it, and we do want them to be part of it.”

Cookson says the childish response of the ASO helps no one.

“I think the ‘I’m going to take my football home with me because I don’t like how you’re playing the game’ approach is not helpful to anybody,” he said.

He’s right. While the UCI and ASO tug-of-war continues the victims are the teams, the riders and the fans.

Pastries with Paolo, this year’s “Legend” of the Tour Down Under in South Australia

The Italian talks legend status, Pantani, doping, Fernando Alonso, Peter Sagan, and his nickname ‘Il Grillo’

Paolo Bettini is all smiles as he talks to the cameras in Adelaide just before the start of the Tour Down Under.

“Adelaide is a very beautiful town and I have discovered many fans in Australia,” he says from the heart of the capital city of South Australia

He joins an exclusive club of men invited in previous years to be the “Legend” at the Tour Down Under. Other include Greg LeMond, Sir Chris Hoy, Eddy Merckx, Bernard Hinault, Anna Meares, and Cadel Evans.

How does Paolo feel about joining that club?

“It’s new, fantastic, it’s a pleasure,” he beams.

After the formal media work is done, we got a chance to sit down over some pastries for a chat.

The topic quickly turns to the only time he’s raced in Australia: the 2000 Sydney Olympic Games.

“[It was] confusion. It was a big experience, as a 26 year old. In my team I have Michele Bartoli, Marco Pantani, I was the young rider. I worked all day, in all of the attacks.”

Paolo’s nickname during his career was “Il Grillo”, which translates to The Cricket.

He laughs at the name.

“This is because of the Italian journalists,” he says. “In the peloton I always go front, rear, front, rear, in my attacks.”

So the name was very appropriate?

“It’s perfect for my characteristic” he nods.

The topic turns to the failed Formula 1 driver Fernando Alonso’s cycling project. Paolo left his job as the Italian national coach to take on a coaching role with Alonso.

Despite the project failing, Paolo believes in the business model Alonso planned to use.

“I think all big teams of the sport, have to invest in other sport, not just one sport but in others to increase growth,” he says.

Intense rumours surrounded the Alonso project, Paolo was asked which riders they were targeting.

“No, no,” he laughs, clearly expecting the question. “Big riders!”

The next topic changes Paolo’s mood. He shifts uncomfortably, and reverts to Italian more than English.

Does he think the current cycling world is clean?

“It is impossible to confirm all [riders are] clean, but they are working hard to change the mentality,” he insists. “The modern cycling mentality isn’t the same. It’s shown the courage to change. Other sports haven’t got the courage to change.”

Paolo saw many friends and teammates disgraced for doping, something that clearly still hurts him.

“They all felt at fault when someone else got caught, whether a friend or team mate. They all took the blame.”

Paolo’s discomfort talking about doping is replaced by sadness as he’s asked about legendary Italian climber Marco Pantani, who died of heart failure caused by cocaine in 2004.

“Pantani’s history is most difficult to talk about. It wasn’t a problem with the sport, but it was a life problem. Marco had big problems in the cycling world and in his personal life when he left cycling.”

“On the bike he’s very strong, off the bike he was very weak.”

Paolo, like many others close to Pantani, still struggles to talk about the great man.

His mood lifts as conversation turns to modern riders. Without prompting he starts talking animatedly about road race world champion Peter Sagan.

“He is an artist. He is a big personality. He’s very good for people to watch because he’s very happy. Peter was strong, now he’s won a big race.”

The conversation winds down because Paolo has to get ready for the annual Legends Night black tie dinner at the Adelaide Convention Centre, a very hot ticket on the South Australian social scene. 

From enjoying a pastry with Paolo, it was obvious how much he loves cycling, how hard it was riding during an era plagued by scandal, and how worthy he is of legend status.

Paolo Bettini’s biggest victories:

-       Tour de France: 1 stage victory

-       Giro d’Italia Points Classification (2005, 2006) & 2 stage voctories

-       Vuelta Espana: 5 stage victories

-       Road Race World Championship (2006, 2007)

-       Olympic Road Race (2004)

-       Liege Bastogne Liege (2000, 2002)

-       Milan-San Remo (2003)

-       Giro Di Lombardia (2005, 2006)

-       Classica San Sebastian (2003)

Willunga Hill trifecta for Richie Porte as Simon Gerrans all but guarantees overall victory at the Tour Down Under

Richie Porte (BMC) won his third consecutive Willunga Hill stage, overpowering Sergio Henao (SKY) and Michael Woods (Cannondale Pro Cycling), while race leader Simon Gerrans finished eighth, 17 seconds later.

Robbie McEwan described Stage 5 of the Tour Down Under as “a battle of wills on Willunga Hill.”

The queen stage of South Australia’s festival of cycling started at the winemaking town of McLaren Vale, but unlike the spectators, the riders wouldn’t be sampling the dry red wines the area is famous for producing.  Instead, the riders could look forward to 150kms spanning from the vineyards to the sea, while ‘enjoying’ two 300m ascents straight up Old Willunga Hill in quick succession.

It was Lars Boom (Astana), Nelson Oliveira (Movistar), Pim Ligthart(Lotto-Soudal)  and Reinhardt Janse Van Rensburg (Dimension Data) who escaped, as Orica GreeEdge settled the following peloton.

Orica GreenEdge’s Michael Hepburn again set the pace, as they sheltered Gerrans further back in the bunch and the breakaway continued to stretch their advantage. Previous race leader and Orica GreenEdge sprint sensation was the consummate teammate, taking a long turn on the front for his team leader.

he break was the strongest of the TDU so far, all men worked and their advantage was six minutes with 50km to go. Neither sprint point was contested by the breakaway, the four leaders were happy keep rhythm.

“I’m giving the break a chance,” said Robbie McEwan.

The peloton was nervous with 30km to go, they trailed the break by 4 minutes. Ag2r La Mondiale, Cannondale, SKY, Giant-Alpecin, Trek-Segafredo and Tinkoff all took turns to push the pace hard at the front.

They started the first ascent of Old WillungaHill two minutes down on the leaders, and Peter Kannaugh (SKY) applied the pressure.  Rensburg attacked the break, and summited the climb first, but was soon caught by the breakaway. BMC pushed the pace hard behind, trying to pressure Orica GreenEdge.

The break conceded before the final ascent of Old Willunga Hill, led by SKY. Soon the field was in single file as Geraint Thomas inflicted pain on the front. Simon Clarke (Cannondale) and then 19-year old Lucas Hamilton (UniSA) tried attacks, but both were shut down by Daryl Impey’s (Orica GreenEdge) relentless pace setting.

Richie Porte made his annual Willunga Hill move with 1km to go, followed by Woods and Henao as an isolated Gerrans led the peloton behind. Porte tried everything to shake Henao, launching multiple attacks. The Columbian cracked within the final 400 metres, Porte gapped him and pushed for the line. His celebration was muted, the hard effort written all over his face.

“I never expected that one,” said Richie Porte, slumped over his bars.

“The BMC guys were absolutely incredible. It’s always nice to win in Australia. Three in a row, I’m really happy.”

The thick, deafening crowd on the ascent made Porte comment that “it does feel like riding the Tour De France up this climb”.

Porte has clawed himself to second overall, but concedes victory to Gerrans with tomorrow’s stage likely to be a bunch sprint.

“I couldn’t sprint out of sight on a dark night,” said Porte.

Race leader Gerrans looked just as exhausted as Porte.

“Wow that was a tough finish,” said Gerrans. “The calibre of climber in this race made that final ascent extra tough.”

Gerrans showed no sign of complacency ahead of the final stage.

“Hopefully that’s enough. One stage to go, and anything can happen, but I’d rather be ahead than behind,” he said.

Gerrans leads the race by 9 seconds over Porte, and 11 seconds over Henao.

The final Stage 6 of the TDU is 20 laps of a 4.5km street circuit through the centre of Adelaide and around the world famous Adelaide Oval, the home of cricket in Australia. It’s a day for the sprinters, but it’s far from easy with 20 ascents of a steep but short effort on Montefiore Hill to sting their legs.

What were they thinking?

There are 17 teams on the pro tour that didn’t sign Daryl Impey. What were they thinking? While Gerrans takes the race victory, the MVP of the Tour Down Under is Impey. He’s set up three victories for his teammates (including the pre-race People’s Choice classic) and was the last man left for Gerrans on the Willunga Hill climb.  Not to mention, cushioning Simon Gerrans as the two men crashed on Stage 2. That’s dedication! The South African deserves a holiday. Might I suggest South Australia? It’s lovely this time of year.

Author:JamesRaison Photos: Santos Tour Down Under/Regallo    

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