BYR's Tim Ralton - Track cyclist Fitness Instructor - speaks about BYR's training regime and the changes in HPV racing over the past seven years... 
So Tim, what do you do during the week?
I work as a Fitness Instructor at Evolution Sports & Fitness at the Bendigo campus of Latrobe Uni. I also work as a Group Fitness Instructor/Coach at Decked Out Coaching, as well as riding for the Decked Out Coaching Track team.
Could you explain what Decked-Out is?
Decked-Out is a Bendigo-based business that specialises in the coaching of road and track cycling. It was set-up and is owned by Tim Decker. I provide the link to HPV coaching by running programs for schools competing in HPV events such as Wonthaggi, Murray Bridge and Wonthaggi. Decked-Out also has a highly successful road & track cycling team.
 What type of training is BYR doing?
BYR started it’s 2006 AIPP campaign by doing a testing run at the Wonthaggi HPVGP. Specific training started 20 weeks out with team members doing basic preparation or ‘base’ training for five weeks.
(ie. Long slow k’s on road bikes)
At 15 weeks to go, general preparation starts. Riders increased intensity of rides and include an Ergo session into their training. Up hill sprints and efforts are also good parts of this phase.
From 10 to 5 weeks it’s riding in recumbents simulating race duration and intensity. This will continue during the last five weeks with a few big hit outs as a team.
What advice do you have for others trying to get fit for a HPV event?
There is no easy option or magical formula for getting fit.
My advice is to get on a road bike and do lots of steady k’s as there is no substitute for time on the bike.
Be positive – “I can, I will, I win!”
What do you think about the balance between rider fitness and vehicle quality?
Some people think a vehicle can carry an unfit rider but this is not the case at the AIPP. Both the vehicle and rider must be prepared well otherwise there will be a weak link in the team – either mechanical or physical.
How important do you think training in human powered vehicles is?
Very Important! You must be comfortable and familiar with the vehicle, as well as trained in the handling of a race trike. It is also vital to test the vehicle thoroughly to help prevent any mechanical problems come race day.
 Your best racing stint?
Still to come. Best so far was in Wonthaggi this year at 9am on the Sunday. I passed and lapped the main competition three times in a 75 minute stint.
What has been your worst HPV crash?
(Either caused, seen or involved in)
[BYR aren't hospital chasers, but crashes do make racing pretty lively!]
At the 2003 RACV EB, when rain and fading light caused bad visibility. On the first corner after the start/finish straight I failed to see a vehicle in front and hit it as 50 km/h plus. The trike didn’t roll – it stood on it’s nose and landed on top of the barriers.
Most memorable moment from HPVs? (From FHSC, BSSC or BYR)
Watching BY-03 win the AIPP by 10 seconds from Trend Ice. Also watching the group of Flora Hill SC students in 2005 mature over the year and go undefeated in all 3 events.
You’ve been involved in HPVs since 1999, what drew you in initially?
Flora Hill SC teacher and BYR member Mike Turnbull approached my father (David) to assist with the design of a front wheel drive / front wheel steer trike. Although I was in year 9 and wasn’t in the year 10 only program – Mike offered me a ride and I relished the opportunity.
What’s kept you involved?
I remain involved now because I can work with and be an example to the next generation of HPV builders and racers. I help provide them with the opportunities I was I’ve had and the looks on their faces when they succeed is worth more to me than any of the races or medals I’ve won.
What have been the biggest changes in the construction and team preparation between 1999 and 2006?
Aerodynamics have been a huge area of improvement as well as driveline, weight and our ability to make our own carbon fibre tubing. Our training also used to be very unprofessional: Done on a MTB and only once or twice a week. Now it’s on top end road bikes with riders doing 200 – 600 kms per week.
What do you like most about being in BYR?
The chance to continue friendships with people after school. As well as the opportunity to help the next generation of HPV racers. |
