Formula 1 2021: Fernando Alonso surgery after cycling crash, news, update, video, F1


Former Formula One champion Fernando Alonso has undergone surgery on a jaw fracture after he was involved in a road accident while cycling in Switzerland, his team Alpine announced on Friday.

According to the Italian daily Gazzetta dello Sport and the BBC, veteran racer Fernando Alonso was hit by a car near his home in Lugano in Switzerland, near the Italian border.

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In a statement, Alpine said “the attending medical team are satisfied with his progress” after Alonso’s operation and the 39-year-old would remain in hospital under observation “for a further 48 hours”.

We hope you enjoyed reading this news release regarding Australian Sports news called “Formula 1 2021: Fernando Alonso surgery after cycling crash, news, update, video, F1”. This post was brought to you by My Local Pages Australia as part of our local and national news services.

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F1 news 2021, Fernando Alonso, road accident, cycling, Alpine, Formula One, Renault, update, latest


Two-time returning Formula One champion Fernando Alonso is in hospital after suffering injuries during a road accident while cycling in Switzerland.

The Spaniard is coming back to the sport after two years out with Alpine F1, the team formerly known as Renault, as a replacement for Australian Daniel Ricciardo.

Although Alonso is “conscious and well in himself”, that return may have to be put on temporary hold, depending on the extent of any injuries he suffered during the accident.

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Australian GP postponed until November

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Thanks for dropping by and seeing this post on current Australian Sports news called “F1 news 2021, Fernando Alonso, road accident, cycling, Alpine, Formula One, Renault, update, latest”. This article is posted by MyLocalPages Australia as part of our news aggregator services.

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Eddie Jones learns from cycling boss


England head coach Eddie Jones admits to being embarrassed by the brilliance of Sir Dave Brailsford when talking to the cycling supremo in advance of rugby union’s Six Nations.

Ex-Wallabies metor Jones recently attended coaches’ meetings alongside Brailsford and former Arsenal manager Arsene Wenger and while each provided valuable insights into performance at the highest level, it was the former who really stood out.

Brailsford is general manager of cycling outfit Ineos Grenadiers, formerly known as Team Sky, and has presided over an unparalleled era of British success both on the road and in the velodrome.

“I’ve been lucky enough to have a couple of conferences with Dave Brailsford and Arsene Wenger, particularly Brailsford,” Jones said.

“I feel embarrassed being at the same table as him. His thought pattern and the way he thinks about preparation and how to take a team forward were absolutely outstanding.

“I have been lucky enough to learn from those two guys. Arsene – he has got a wealth of experience in how you manage teams and how the longer you stay in the job, what you have got to do to keep your team growing. I picked up a couple of ideas from him.”

England open their Six Nations title defence against Scotland at Twickenham on February 6, by which point they will already have been in their bio-secure environment for 10 days.

‘Bubble fatigue’ has caused difficulties in cricket and with Owen Farrell’s champions facing long chunks of the next eight weeks in camp under stricter coronavirus protocols than in the autumn, Jones will carefully observe his players’ wellbeing while acknowledging the good fortune of still being able to take part in the competition.

“It’s an important point and we will continually have to monitor that,” said Jones, who is currently self-isolating after his forwards coach Matt Proudfoot tested positive for Covid-19.

“You can see in most elite sports at the moment that fatigue is a factor. A lot of players have come off no pre-season.

“They’ve had back-to-back seasons and it’s quite oppressive conditions, but we have got to have a smile on our faces because we are lucky to be able to play our sport, to play at elite level. We are just so grateful to play.”





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Jon-Allan Butterworth: Paralympic cycling champion retires


Jon-Allan Butterworth (left) won Paralympic gold in Rio alongside Jody Cundy (centre) and Louis Rolfe (right)

Paralympic champion Jon-Allan Butterworth has retired from professional cycling.

Butterworth – a three-time silver medallist at London 2012 – joined British Cycling in 2007, 10 weeks after having his arm amputated because of injuries suffered in Iraq.

“I have enjoyed a long and successful career,” Butterworth said.

“My proudest achievement is becoming the first British ex-serviceman to win a gold in Paralympic history.

“I have had the pleasure of working with some truly amazing people who have helped make it all possible.”

Butterworth’s decision comes just over eight months before the delayed Tokyo Paralympic Games begin.

He continued: “On reflection at the end of this strange year, the time feels right to retire from professional cycling so that I can focus my energy on the next step of my career.

“I wish my team-mates all the very best in their preparations for Tokyo 2021 and I thank them for all the memories.”

Butterworth set a world record for the C5 kilo at his debut UCI Para-cycling Track World Championships event in Montichiari, Italy in 2011, the first of 10 world championship medals that included four golds.

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The Ultimate Cycling Gear Holiday Gift Guide for Two-Wheel Junkies


Cycling is hotter than ever this strange year, spurred on by the pandemic’s social-distancing restrictions and need to get out of the gym to exercise. But that popularity also meant severe shortages at retailers and devastated manufacturer inventory as supply lines got hit hard by the lockdowns. Now though, at the end of the year, just as the holiday giving season is heating up, most stores (online and off) are ready and restocked with loads of great cycling goodies.

Though it’s not hard to find new bike-gear goods galore, selecting the best and coolest from the lot is no small task; we did that for you to build the ultimate cycling gift guide for two-wheel junkies (and those that love them). From commuters to dirtbags to roadies, there should be a perfect gift—or two—for any bike rider on your list. Plus, cyclists, don’t be shy! There are lots of great ideas to forward on to the gift-givers in your life—hopefully helping make the end to 2020 satisfying for all.

Bikes

All-Rounder:

Diamondback Haanjo
Bikes that can perform well on all types of surfaces, often called gravel bikes or all-rounders, have been gaining in popularity because of their awesome versatility. Diamondback has a solid line of these bikes under the Haanjo name, all with wide stays for bigger tires, mounts for racks and fenders, and either an aluminum or carbon frame. Our choice, if money wasn’t an option, is the brand-new Haanjo 8c Carbon—it come standard with carbon frame, forks, handlebars, seat post, and rims—and hubs! Add in a killer Shimano GRX gruppo with hydraulic disc brakes and all roads are open this year.
[From $750; diamondback.com]

 

MTB:

Specialized StumpjumperSpecialized Stumpjumper
The storied Stumpjumper brand, found first tearing down trails in 1981, is alive and well at Specialized—the latest models are some of the best quiver-killing mountain bikes you can buy. The range comes in “alloy,” or aluminum, versions and carbon options, both using a similar, asymmetrical brace design for supporting the rear suspension and providing better performance on varied terrain. We especially dig the Comp Carbon, which has a 12-speed SRAM NX groupset, 27.5-inch wheels, and a Fox DPS rear shock already tuned for most riders. (Another bonus on the carbon bikes is access to the cavity inside the down tube for storing tubes and a pump, or whatever else you like to stash…)
[From $2,200; specialized.com]

 

Commuter:

Priority Bicycles BrilliantPriority Bicycles Brilliant
Not everyone wants, or needs, the latest featherweight carbon bike that sports features like wireless shifters. A lot of folks just want a basic, moderately priced bike that’ll get them to work and around the city—which is where Priority Bicycles shines. It makes high-quality townie bikes that are thoughtfully constructed to keep upkeep at a minimum (all models come with a nearly maintenance-free Gates Carbon Drive belt) while still offering some style and function. Top picks from its lineup include the 600—a workhorse of a bike with a sweet sealed gearbox that gives you a virtual 30-speed gear range and an integrated hub-powered generator for lighting and USB charging—and the Brilliant L Train, a light and quick and simple chromoly commuter with a slick Shimano 7-speed hub.
[From $549; prioritybicycles.com]

Helmets

Road:

Sena R1 Evo helmetSena R1 Evo
If you’re buying something for the cyclist who loves listening to music while they ride, this helmet is the perfect pick; integrated speakers above the ears can stream music from a smartphone through Bluetooth. And for seamless communication with friends also wearing a Sena helmet, it has Mesh Intercom tech so you can easily converse in the saddle. Built-in taillights add extra protection and eliminate the need to carry a separate unit. Best innovation in this head-saving package? All three features can be accessed with simple voice commands.
[$159; sena.com]

 

MTB:

sweet protection helmetSweet Protection Dissenter MIPS
For the mountain biker on your list who needs to upgrade his battered helmet, the Dissenter is a great choice since it uses tech from higher-end helmets but comes in at a more affordable price. The shell is made from a single piece of polycarbonate, making it lightweight and low-volume, and the MIPS protection system helps reduce rotational forces on gray matter during a spill. An Occigrip turn-dial makes for quick sizing adjustments while on-the-go.
[$150; sweetprotection.com]

 

Commuter:

Thousand helmetThousand Chapter MIPS
We can all agree that helmets, while essential, mostly make you look pretty dorky. The Thousand Chapter though, looks damn cool. It combines classic styling with neat touches for a helmet any cyclist would be proud to profile—we especially like the Club Navy colorway (pictured), which comes with a hand-painted tortoise shell visor. Other standout features include a magnetically attached, rechargeable rear taillight and special pop-out panel for locking your helmet securely to your bike.
[$135; explorethousand.com]

Shoes

Flats:

5.10 shoe for cycling and riding and mob5.10 Trailcross LT
If you love the freedom that you get with flat pedals, the new Trailcross flat shoes from 5.10 should be on your list. They feature the company’s famed Stealth rubber sole for extra grip while pedaling your mount, but also blend trail-running features like an extended ankle collar for better protection and quick-drying, breathable upper for extra comfort when out of the saddle.
[$140; adidasoutdoor.com]

 

Clipless:

specialized clipless road cycling shoeSpecialized 2FO ClipLite
For those mountain bikers who are all-in on the clipless system and need a new pair of killer kicks, the ClipLites are a stellar option. They are lighter than the original 2FO but still offer the same close connection and pedal performance attributes: Body Geometry sole construction to boost power and efficiency, Landing Strip cleat pocket for foot-out riding, Lollipop nylon composite plate for added stiffness, and SlipNot rubber outsole topped by two, easy-to-use Boa snap dials.
[$180; specialized.com]

Bontrager Espresso cycling shoeBontrager Espresso
Toying with the idea of trying out a clipless setup but don’t want to go whole hog and buy some uncomfortable-to-walk-in roadie shoes? Then the new Espresso may be your best bet as they give you top-shelf clipless performance with a pliable, continuous rubber sole that makes trotting around town a no-fuss affair. The inForm Race last gives you a roomier, but still racy, fit and a glass-reinforced nylon plate stiffens up the shoe for no compromises when pedaling hard.
[$160; trekbikes.com]

 

Light

nite ice lightsNite Ize Radiant 125 Rechargable Bike Lights
More bikes on the road means more chances for getting plowed by a car (especially in the early winter darkness), so be sure to get your loved ones some high-quality and high-powered lights like these from Nite Ize. Pick up a front white light (125 lumens) and the red rear (53 lumens) with 180 degrees of visibility that will both last around 3 hours for essential, enhanced safety on the road. Both attach (and detach) quickly with a strong rubber band.
[$30 each; niteize.com]

 

Hydration

sapphire hydro flaskHydro Flask Down Shift Hydration Pack
Getting a good biking backpack means selecting one that will give your back plenty of ventilation. The new Down Shift pairs an articulated panel that keeps the pack off your back with Hydro Flask’s bread and butter—tech to keep your water colder, longer. The Cold Flow System marries an insulated reservoir with an inner, reflective-lined sleeve to help chill water for up to 4 hours. A large interior space with pockets galore will keep all of your essentials organized and in place.
[$145; hydroflask.com]

 

Camelbak packCamelbak Repack LR 4 Belt
If you prefer not having a backpack clinging to you like a weak monkey clawing your sweaty back, check out Camelbak’s new waist pack. As well as keeping your upper body cooler, it helps provide a lower center of gravity by dropping all of that water weight (1.5 liters). And the smaller size means you’ll have to carry a more streamlined loadout on the trail (but enough for some tools, tubes, and jacket). Small stash pockets on the sides are perfect spots for a snack or two.
[$80; camelbak.com]

 

polar insulated bottlePolar Breakaway Insulated Bottle
For those who don’t want to be burdened by any packs at all, and like to keep it super minimal, loading up with bottles is a must. But if you are a fan of cold water, traditional bottles won’t cut it, so pick a Polar. It fits into a normal bottle cage and holds up with 24 oz of chilly agua, but has a special Tri-Layer inner liner that reflects heat and insulates to keep water colder for twice as long.
[$15; polarbottle.com]

Sunglasses

Smith sunglassesSmith Wildcat
Cool sunglasses are a must when cycling, and these are probably some of the sickest out there, especially if you’re into ’90s throwback-style. Rad features include the ChromaPop lenses for making trail details jump out and enhancing contrast, 100 percent UV protection, non-slip Megol temple and nose pads, AutoLock hinges, and a durable TR9/TPU frame. Zubaz pants optional…
[From $209; sithoptics.com]

 

Wiley valor sunglassesWiley X Valor
Wearing sunglasses while riding isn’t just about shielding glare and heightening details and looking sweet—they also function as eye protection from road debris or pokey branches. And the best shades for that are from Wiley X because all models meet stringent ANSI and OSHA ballistic standards for high-velocity and high-mass impact protection. Meaning they won’t get punctured or shattered after a violent encounter. We suggest picking up Valor package which offers three quick-change lenses in clear, smoke gray (glare reduction), or light rust (medium-to-low-light enhancement).
[From $85; wileyx.com]

 

Shorts and Chamois

7mesh7mesh7mesh Farside and Foundation
If you wore out your summer kit this year from all of the quarantine riding, add up a new pair of shorts and chamois from 7mesh to your list. These lightweight shorts are made of a four-way stretch nylon faced with a double weave for softness and a looped yarn inside so they don’t feel like a clingy synthetic when damp with sweat. Reflective touches, reinforced crotch, and side-zippered pocket make them extra trail ready. For butt protection, the new Foundation chamois is made with lots of airy mesh and a chamois pad that’s relieved in the frontal area to limit heat build-up and discomfort in the saddle.
[$120 each; 7mesh.com]

 

Shirts

Patagonia cycling shirtPatagonia Merino ¾-Sleeved Bike Jersey
Sometimes a simple, comfortable jersey is just what you want to slip on for an evening ride. This soft and breathable merino/recycled polyester shirt from Patagonia is a great choice because it offers warmth on chilly days and breathability when you heat up. The three-quarter sleeves will cover up elbow pads while not getting bunched up by your hands and the bike-specific tailoring means a longer back hem and tailored seams. A thin cord at the neck lets you dry the sweat out without stretching it.
[$99; patagnoia.com]

Rapha thermal
Backgrid

Rapha Pro Team Thermal Base Layer
Crisp and cold days require a multi-functional base layer like this trick selection from Rapha. The quick-drying polyester fabric has those little nubs that are familiar from traditional thermals—they help trap warm air against the body but still allow for fast wicking of sweat from the skin. Pull up the long turtleneck to cut cold winds on the face and ears when putting the hammer down. Reflective stripes down the back of the neck gaiter also help alert after-dusk drivers to your cycling presence.
[$100; rapha.cc]

 

 

Jackets

kitsbowKitsbow Wind Jacket
Stuff this thin but windproof and water-resistant jacket into your jersey or pack for on-the-go protection from the elements. Long side zips give you access to back pockets on your jersey and an asymmetrical front zip moves the rough plastic edges off of your throat and Adam’s apple when fully deployed. Other slick details include laser-perforated ventilation holes under the pits, reflective details on back and side, and non-slip hems.
[$180; kitsbow.com]

Pearl Izumi jacketPearl Izumi Elevate AmFib Jacket
For a cyclist looking for a bit more of an insulated jacket—but one still with high-performance features—to wear when riding in cold weather, the AmFib should make the list. It’s stuffed with 100 grams of Primaloft Gold with Crosscore tech for less bulk and more warmth in the chest and arms, and clad in a 100 percent-recycled polyester Barrier DWR fabric for extra protection from the elements. The rest of the jacket is made up of a breathable, lightweight, wind- and water-resistant softshell that’s super comfy.
[$200; pearlizumi.com]

 

 

Pants

Sena Endura. cycling pantsEndura Xtreact Gel Knicker II:
When putting on serious miles in winter weather, a close-fitting tight with integrated chamois is a must. This pair from Endura is made from a super-wicking Xtract fabric that’s mated to multi-density gel pads that are strategically placed for maximum comfort. A soft, double-layered waistband, flat-locked seams (none inside the leg), and silicone hems finish out the cycling tights essentials.
[$75; endura.com]

MalojaMomos pantsMaljoa MomosM
For riding the trails in inclement weather, loose-fitting but tough pants like the MomosM are a requirement. They are made from a three-layer windproof fabric that’s stretchy and breathable and pre-articulated knees eliminate bunching while pedaling. An adjustable waistband with Velcro tabs helps dial-in fit and zippered vents allow for extra on-trail air flow when the sweat starts building.
[$199; mountainroadoutfitters.com]

 

 

Jersey and Bibs

rapha panache jersey

Panache Pro Jersey and Bibs
Though you don’t need to don a full cycling kit with bibs and jersey to ride like the best, they can help you get the most out of long sessions in the saddle. The tight-fitting form factor improves aerodynamics and the low waist on the front of the bibs helps your diaphragm expand and contract, letting you get fuller breaths. So if you feel ready to step up and take your cycling to the next level this holiday, check out the options from Panache, like this wicking jersey with pre-rotated sleeves, silicone hems, two-position zipper, and three back pockets. Add in bibs with stretchy chamois, airy mesh, flat-stitched seams, and snug compression fit to complete your kit.
[$129, jersey, $199, bibs; panachecyclewear.com]

 

 

Socks

Swiftwick pursuitSwiftwick Pursuit
Socks make great stocking stuffers, and these merino blend babies from Swiftwick give you great in-saddle performance for the price. Offered in six different heights, from hidden to over-the-calf, the socks have moderate compression and come with two cushioning options, ultralight or medium. The natural merino wool helps regulate temperature all year round while also helping to ward off blisters, and synthetics like spandex and nylon boost robustness and provide a close fit.
[From $17; swiftwick.com]

 

 

Storage
Old Man Mountain OMM

Old Man Mountain Sherpa Rack
Having an on-bike storage option is essential for serious cyclists. Backpacks can be bulky and affect movement while also heating up your back, so try putting on a front or rear rack and panniers so you never have to deal with a limiting pack again. The Sherpa line is made of strong and light 6063 aluminum tubing that mounts to a variety of bikes with a thru axle (and will fit those with common-size quick release axles). By going through the hub instead of bolted into eyelets, this stable rack gives you lots of extra strength and support—enough to be able to load up to 70 pounds.
[From $160; oldmanmountain.com]

North St MorrisonNorth St Morrison Backpack Pannier
Panniers are great to have on your bike but most are only useful on the bike, which can be limiting. The Morrison is a combo backpack and pannier so you can bring it in shopping with you to load up and then quickly and easily place back on a rack with the included bungee hook mount. Handmade in Portland, OR, these stylish bags are clad in a durable 1000-denier Cordura shell and lined with a 100 percent waterproof and recycled woven polyester. Convenient side sleeves work for storing water bottles or a U-lock.
[$200; northstbags.com]

 

 

Maintenance/Tools

Wolftooth kit toolsWolf Tooth Encase System Bar Kit One
If you have a bike with flat bars, or traditional drop bars, you need to buy this revolutionary tool kit. Ingeniously designed to fit into the empty (and unused) cavity at either end your handlebars, the Encase System offers you a hex-bit wrench multi-tool with 14 functions, chain and tire plug multitool that’s compatible with all bicycle chains, and two rubber storage sleeves that make sure your tools fit snugly in whatever diameter bars you have.
[$120; wolftoothcomponents.com]

Uncharted cycling bike goodsUncharted Supply Co Triage Kit
Putting your own first-aid kit together can be chore and you’ll inevitably forget a few key pieces, so why not let the experts at Uncharted do it for you? They offer tons of kit options, but the Triage is the perfect potentially life-saving package to toss in your cycling pack. It features an emergency blanket, aspirin, bandages, blister gels, band-aids, wound strips, duct tape, petroleum jelly, safety pins, wire, zip-ties, and storm matches, all stored in a resealable, double-ripstop nylon military parachute pouch.
[$62; unchartedsupplyco.com]

VeloFix vanVelofix
Lots of bike shops are still strapped for parts, have limited access to browse around inside, and are backed up on repairs due to the coronavirus. If you need maintenance or parts or just some one-on-one help, but don’t want to leave the house, check out new cycling service Velofix. They’ll come to you in a fully-outfitted bike shop on wheels, eliminating the need to take your bike anywhere. Velofix brings you at-home bike service by local, certified bike mechanics offering a range of options from a simple tune-up and full bike builds to fittings and rentals.
[From $69; velofix.com]


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Robbie McEwen’s superb cycling career earns him Queensland hall of fame status


Robbie McEwen AM always strove to “get better” during his stellar cycling career. And if he couldn’t do that, he was satisfied that his hard work ensured he wasn’t getting any worse.

One of six 2020 inductees into the Queensland Sport Hall of Fame, McEwen is one of just eight riders to win the Tour de France green jersey – awarded to the race’s best sprinter – more than twice and the only one of the eight from the southern hemisphere.

“There’s a lot of people with talent, but I think the key is determination and perseverance because you get knocked down a lot, you lose more than you win, and it’s about being able to come back from any setbacks and keep moving forward,” Brisbane-born, Gold Coast-based McEwen said.

“It’s about never stopping learning about your own sport and never stop trying to improve on every little aspect of it.

“That was what I always tried to do – just always try to keep getting better.

“You’re obviously not going to always keep getting better, but if you’re trying to, you can at least stay where you are.

“There’s that old cliche … it’s one thing getting to the top, it’s even harder staying there.”

In cycling’s most famous race, McEwen “stayed there”, riding the TDF 12 times for 12 individual stage wins and green jersey triumphs in 2002, 2004 and 2006.

“If I had to pick one performance as a highlight it would be winning in the green jersey on the Champs-Élysées in Paris, my first green jersey,” he said.

“For a sprinter, that’s the holy grail.

“It’s one thing getting to Paris, but winning on the Champs-Élysées and getting it in the green jersey, for me, it couldn’t get any bigger or better than that.

“That’s one I’m super proud of. That was the ultimate. I had some big moments after that, but that’s the one that tops the rest.”

Other achievements the BMX champion-turned-road cyclist accomplished included a 2002 world championship road race silver medal and representing Australia at the 1996, 2000 and 2004 Olympics.

“During your sporting career you’re not thinking of things like hall of fames, but post career, eight-and-a-half years after retiring, it’s a really huge honour to be inducted into the Queensland sporting hall of fame,” said McEwen, already in the Sport Australia and Cycling Australia hall of fames.

“This really nice recognition of my career and also for everyone else that’s been involved in my career and helped get me to where I got in this sport.”

Now 48, McEwen remains involved with the sport by organising a mass participation recreational ride on the Gold Coast and training juniors.

Among his messages to young riders is to have fun and never give up.

“It’s so easy to get down and get discouraged, but just back yourself and keep working hard,” McEwen said.

The other 2020 Queensland Sport Hall of Fame inductees are Roy Fowler (Paralympics), Barry Dancer (hockey), Pam O’Neill (horse racing), Dick Marks (rugby union) and Brooke Wilkins (softball).

Fowler, a professional boxer at 14, a drover during the Great Depression, a gunner in the Australian Army and a professional wrestler, was 42 in 1963 when he suffered a brain haemorrhage that left him a quadriplegic.

But a year later, he won three Paralympic gold medals in swimming and a silver in archery.

Overall, Fowler won 10 Paralympic medals, including three more gold medals – in lawn bowls.

He won more than 100 medals in national and international competition before his death in 2002, aged 82.

Ipswich product Dancer coached the Kookaburras, Australia’s men’s hockey team, to their first Olympic gold medal in 2004, two Commonwealth Games gold medals, two Champions Trophy triumphs and Olympic bronze in 2008.

O’Neill had racing in her blood but had to wait until she was 34 to be granted a jockey’s licence in May, 1979 after a long struggle for women to be accepted as hoops.

In her maiden meet against men, she produced a winning treble – a world record

for any first-time jockey.

Marks played 51 matches for the Wallabies, captained them in 1967 and was also Queensland’s skipper in the 1960s.

He was appointed inaugural national coaching director in 1974 and remained in the role until 1995.

Pitcher Wilkins represented Australia 197 times and, from 1994 to 2004, played at three world championships and three Olympic Games for a haul of two silver and three bronze medals.

Wilkins was inducted into softball’s international hall of fame in 2013.



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4 Common Questions About Carb Cycling


If you didn’t know, carb cycling is an effective way to burn off fat and build lean muscle while using an intermittent diet approach that focuses on high and low carb switching. The reason for this switching is to keep the metabolism up-regulated. Being on a low carb diet, although very effective, can end up down-regulating the body’s metabolic responses, especially if the diet is low in calories, too! In a previous post, I discussed the “how-to” in this post, and now I’m answering four common questions about carb cycling.

1. Should High Carb Days Be On Heavy Lifting Days?

Although most people will choose to have their high carbohydrate days on the days they perform their most heaviest lifting, it’s not necessary. In fact, you might get better results if you perform your high days on the day prior to your workout.

Why? Well for one, if you want to make the most benefit out of the carbs your eating, you will want to make sure you have the most glycogen loaded in your muscles available. If you’re ingesting a high amount of carbs on the same day you lift heavy, depending on when you lift you may not get in all those carbs. Allow for proper digestion for glycogen replenishment to occur.

Tip: Depending on how depleted you are, consider having a few high carb meals prior to your training to allow for a steady supply of glucose to your muscles. Remember, nutrient timing is not as important as once thought; eating majority of your carbs prior to your workout will be sufficient enough to maintain an anabolic response even after your workout! So load up, and choose to perform your workout later in the day, or the day after your load first thing in the morning.

2. Should High Carb Loading Be Completed With Simple Carbs?

Traditional carb cycling diets recommended eating simple carbs like white potato and white rice on those days where you perform a high carb day. If you want to guarantee that you’ll feel hungrier and have increased cravings on high carb days, this is a good way to do it! Simple carbs are digested quickly and easily by the body, giving rise to a quick rise in blood glucose, while also stimulating insulin release. This insulin surge quickly clears the blood from sugar and re-adjusts blood glucose back to normal. This can result in an energy crash, fatigue and an insatiable desire to eat more sugar.

In one study on trained cyclists, it was found that a low-glycemic carbohydrate meal of lentils was shown to significantly improve endurance and time to fatigue versus a high-glycemic meal of potatoes eaten one hour prior to exercise. The lentil meal produced less hyperglycemic and less hyperinsulinemic response before exercise and maintained blood glucose and maintained higher free fatty acid levels during exercise. This means that less glucose was being oxidized and more fat was being burned, allowing for longer, more intense workouts!

Tip: Simple carbs may provide a quick hit of energy, but that energy is short-lived and can result in feelings of hunger, but also fatigue that can cut your workouts short. Opt for complex carbs on both low and high days to provide you with more sustained energy, more intensity for your training and even greater fat burning! Use whole grains, beans, legumes, squashes, sweet potato, fruit and vegetables with stalks like kale, broccoli and cauliflower!

3. Should My Calories Remain the Same on Both High and Low Days?

If your goal is weight loss, you must create a calorie deficit in order to lose weight and burn off fat. So whether you’re on a high or low carb day, you’re calories will remain the same. Cycling of carbs is a focus on macronutrient ratios. not calories. A calorie deficit of at least 500 calories per day is necessary in order to have weight loss; this is 3,500 calories over the course of one week. Your macronutrient ratios on low carb days should be in the range of 50 percent protein, 20 percent or fewer carbs, and about 30 percent or more fat. On high carb days, this range can switch to 50 percent or more carbs, about 30 percent protein, and about 20 percent or less fat depending on your food choices.

Cycling calories is possible as well during a carb cycle, but it might be challenging— consider that on a fat loss diet, your calories will already be at a minimum. Lowering them more to give rise for more calories on a high day could result in a diet meltdown if you’re not careful. Also, too little calories can have the reverse effect on your fat burning!

Tip: Instead of cycling both calories and carbs, choose to do one or the other. If it gets too much to be so strict with your calories and your carbs, instead of cycling, consider doing one re-feed day per week that uploads both calories and carbs. Opt for a calorie increase of about 10 percent, and use the high carb day macro-ratios above. This will give you some satisfaction one day per week, while still being an effective diet for fat burning.

4. What Should I Eat On High and Low Days?

What you eat on either day shouldn’t change that much or be that much different from any other fat-loss diet focused on building or maintaining muscle. On low and high carbohydrate days, consider using some of the following:

ProteinCarbsFat
Chicken
Turkey
Steak
Salmon
Tuna
Tilapia
Sole
Cod
Natural Whey Protein
Extra Lean Ground Beef
Whole Eggs
Non Fat Greek Yoghurt
Non Fat Cottage Cheese
Oatmeal
Sweet Potato
Squashes
Pumpkin
Zucchini
Eggplant
Brown Rice
Quinoa
Bulgur
Green Vegetables
Sweet Potatoes
Beets
Parsnips
Green Apples
Berries
Avocado
Natural Nuts
Natural Nut Butters
Olives
Olive Oil
Seeds
Coconut Oil
Flaxseed Oil

Tip: Any diet you use needs to be full of the good stuff— the fresh wholesome, natural foods and free from the processed foods. Being on a carb cycle should not be an excuse to have a high carb day filled with junky carbs! Instead focus on the ratios of the food you’re eating.

References:
Thomas DE, et al. Carbohydrate feeding before exercise: effect of glycemic index. Int J Sports Med. 1991. 12(2): 180-6.





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Marne Fechner leaves netball for cycling


Marne Fechner has quit as Netball Australia CEO to take up a similar role with cycling’s new national body.

Fechner will leave her NA post at the end of the year to become inaugural CEO of AusCycling, the new national organisation representing all cycling disciplines.

“Australian cycling has a proud tradition, but has also taken brave and future-facing steps to streamline its governance,” Fechner said.

“I’m honoured to lead a team that will drive evolutionary change for this sport.”

AusCycling chairman Duncan Murray said Fechner – who was NA boss for three and a half years – was an “ideal leader” for Australia’s biggest participation sport.

“During her tenure at Netball Australia, Marne more than doubled revenue, grew the professional league, and led substantial organisational redesign and cultural change,” Murray said.

“In Marne, we have found a world-class operator to unlock cycling’s potential. She will be fabulous, and we are very excited.”

Fechner was proud of her NA achievements, which included the recent commitment to increase the representation of Aboriginal and Torres Strait Islander athletes at netball’s elite levels.

“Our work in partnership with netball’s member organisations, Suncorp Super Netball clubs, our amazing athletes and passionate broadcasters and sponsors is at the core of what we do,” she said.

“Netball’s heartbeat lives in the thousands of volunteers and participants in communities around the country and I’ve been privileged to meet and work alongside so many wonderful people through a shared passion for the sport.”

Fechner’s interim replacement at NA will be Ron Steiner, who has previously had leadership roles in cricket and rugby union.

Steiner does not want the CEO role long-term, with NA to next year start searching for a permanent replacement for Fechner.



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Cycling: Groenewegen gets nine-month suspension for crash with Jakobsen



FILE PHOTO: Cycling – Tour de France – The 230-km Stage 7 from Belfort to Chalon-sur-Saone – July 12, 2019 – Team Jumbo-Visma rider Dylan Groenewegen of the Netherlands celebrates winning the stage. REUTERS/Gonzalo Fuentes

November 11, 2020

(Reuters) – The Union Cycliste Internationale (UCI) on Wednesday suspended Dutch cyclist Dylan Groenewegen for nine months for causing a crash that resulted in compatriot Fabio Jakobsen being placed in a medically induced coma in August.

Groenewegen, who rides for the Jumbo–Visma team, was jostling for position with Jakobsen in the final metres of the first stage of the Tour of Poland when the pair came together.

Jakobsen, 24, crashed into the barriers and collided with a race official. He was taken to hospital and underwent facial surgery while Groenewegen was disqualified.

“The UCI referred (to its disciplinary commission) the case against the rider, who acknowledged that he deviated from his line and committed a violation of UCI regulations,” cycling’s governing body said in a statement.

“The rider collaborated with the investigation and accepted to serve a period of suspension until May 7, 2021, corresponding to a period of nine months from the date of the incident.”

Jumbo–Visma said they were relieved that there is now perspective and clarity.

“It was a crash where the severity of the consequences was unfathomable. Now that the disciplinary case has been concluded, we can start looking forward again. We will do that together with Dylan,” the team said in a statement.

Groenewegen said the crash would “forever be a black page in my career.”

“During the sprint I deviated from my line. I’m sorry, because I want to be a fair sprinter,” he said.

“The consequences were very unfortunate and serious. I’m very aware of that and I hope this has been a wise lesson for every sprinter. I follow the news of Fabio’s recovery closely. I can only hope that one day he’ll return completely.”

(Reporting by Shrivathsa Sridhar in Bengaluru; Editing by Toby Chopra)





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Cycling: UCI announces 2021 Track Champions League



FILE PHOTO: Cycling – 2020 UCI Track Cycling World Championships – Men’s Keirin Semifinals – Berlin, Germany – February 27, 2020. Malaysia’s Mohd Azizulhasni Awang, Japan’s Yudai Nitta, France’s Rayan Helal, Great Britain’s Jack Carlin, Matthijs Buchli of the Netherlands and Germany’s Stefan Botticher in action. REUTERS/Kacper Pempel

November 5, 2020

LONDON (Reuters) – Six iconic velodromes will host the inaugural UCI Track Champions League next year as part of cycling’s governing body the UCI’s revamp of the season.

First announced in March as a World League taking place in 2021 and 2022, the new format will instead be staged over six successive weekends at the end of next year.

The UCI, in partnership with broadcaster Eurosport, hope the Champions League featuring the world’s best sprint and endurance riders will help expand track cycling’s global TV fanbase outside of its traditional following.

“From November to December 2021, the UCI Track Champions League will bring together the world’s best sprinters and endurance specialists over six closely spaced weekends in short formats,” UCI President David Lappartient said in a statement.

“The new track competition promises to bring a breath of fresh air to a historic discipline of our sport and the Olympic and Paralympic Games.”

Each of the six events at as yet unspecified venues will last around two hours and feature four disciplines for men and women — individual sprint, keirin, elimination race and scratch race.

The nine best-placed riders in individual sprint and keirin, as well as all medallists of bunch races at the UCI Track Cycling World Championships in Turkmenistan in October will gain selection for the UCI Champions League.

Athletes will be kitted out in jerseys inspired by their national flags, while the reigning world champions for the events will wear rainbow jerseys.

British sprint king Chris Hoy and German track great Kristina Vogel will act as ambassadors for the new event.

“The vision is an exciting one: to create a race that is not only going to be an amazing sporting spectacle, but that will draw track cyclists from across over the world to take on the ultimate high stakes challenge,” two-time Olympic champion Vogel said.

(Reporting by Martyn Herman; Editing by Toby Davis)





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