CIF Champion Kailee Nabeta Sends Verbal Commitment to Boise State

Photo Courtesy: Brian Nabeta

NEW COMMIT: Kailee Nabeta, a two time USA Swimming Scholastic All-American, has verbally committed to swim for Boise State beginning with the 2018-2019 season. Nabeta swims for Davis Aquadarts Racing Team (DART) in Sacramento, California. She is a senior at Rio Americano High School.

Nabeta is strongest as a freestyler and breaststroker. Her best times are:

  • 50 Free 23.42
  • 100 Free 50.88
  • 100 Breast 1:04.09
  • 200 Breast 2:17.86
  • 100 Back 55.61

At the 2017 CIF State Championships Nabeta was an individual finalist and a finalist on two relays. Touching in 23.42 Nabeta finished seventh in the 50 free. She also split a 26.91 on the backstroke leg of the team’s fifth place 200 medley relay, before the highlight of the meet- leading off the winning 400 freestyle relay in 51.28.

Boise State won the 2017 Mountain West Conference Championship. Nabeta should contribute to those conference championship efforts. At last year’s meet her best 100 free time would have put her in the B final. Boise State seniors went 1-2 in that event while sophomore Cody Evans finished sixth. Evans will overlap with Nabeta for a year. Nabeta would also be a 50 freestyle C finalist. Broncos filled six of the available 24 finals spots in that event.

Nabeta told Swimming World,

“I am so excited to be apart of the Boise State family! I look forward to working with Coach Jeremy and Coach Meghan for the next four years of my swim career. Thank you everyone who has helped me get to the position that I am in now. I am very happy and grateful for the support. GO BRONCOS!!!”

Go to Source

Top 50 NCAA DI Swimmers Featured in FREE Swimming World Biweekly

On the cover is Simone Manuel of Stanford.

The first Swimming World Biweekly for the month of October features a run down of the top 50 NCAA Division I swimmers for the 2017-2018 season. On the cover is Simone Manuel of Stanford  She enters her senior academic year at Stanford with two years left in her athletic eligibility. Manuel sat out the 2015-16 season to train for the Rio Olympics. Also featured in this issue are stories on Coach Liu Haitao from China, Braden Holloway of NC State, Leah Smith, Anthony Ervin, USA Swimming’s Golden Goggles, and new LSC bans on age group tech suits.  See Table of Contents below!

Current subscribers can visit the Swimming World Vault to download this issue and the latest Swimming Technique Magazine! Non-Subscribers can download and sample the current Swimming World Biweekly for FREE!

sw-biweekly-20171007

Save 25% on a 1 year subscription and download more issues from the Swimming World Vault and get the following:

  • Use Coupon Code: realnews and save 25%
  • A monthly print copy of Swimming World Magazine in the mail for 1 year!
  • Free download of the next 12 issues and the past 12 issues of Swimming World Magazine!
  • Free download of next 24 issues and the past 24 issues of Swimming World Biweekly!
  • Free download of next 4 issues and the past 4 issues of Swimming Technique Magazine!
  • Click Here For This Special Offer with coupon code “realnews“ during checkout.

THIS MONTH’S FEATURE STORIES

008 WHO ARE THE TOP 25 MEN’S SWIMMERS GOING INTO THE 2017-2018 SEASON?
by Andy Ross
Last year’s graduating class was one of the strongest in recent memory as defending champions Clark Smith of Texas, Will Licon of Texas, Chase Kalisz of Georgia, Ryan Murphy of California and Jack Conger of Texas are done competing for their respective schools….

012 WHO ARE THE TOP 25 WOMEN’S SWIMMERS GOING INTO THE 2017-2018 SEASON?
by Andy Ross
With the 2017-2018 NCAA season upon us, Swimming World has decided to rank the top 25 swimmers for the upcoming season based on last year’s performances.

016 USA SWIMMING ANNOUNCES RECHRISTENED AND UPGRADED TYR PRO SWIM SERIES
USA Swimming announced a six-meet schedule, exciting format changes and a new title sponsor for the 2018 TYR Pro Swim Series.

018 A SIT-DOWN WITH CHINESE NATIONAL COACH LIU HAITAO
by Bryan Gu, Swimming World Intern
Coach Liu Haitao began coaching for the Chinese National Team as the head coach of their women’s butterfly group in 2005. Since then, Coach Liu’s athletes have seen incredible amounts of success, including a gold medal for Jiao Liuyang in the 200 butterfly at the 2012 Olympics.

020 BRADEN HOLLOWAY AND THE RISE OF NC STATE SWIMMING
by David Rieder
There was a time not too long ago when any mention of the North Carolina State swimming program reminded fans of disqualified relays. But even then, the program had major potential, and head coach Braden Holloway clearly had his team moving in the right direction.

026 USA SWIMMING ANNOUNCES GOLDEN GOGGLES NOMINEES; SIMONE MANUEL, CAELEB DRESSEL HEADLINE
The nation’s top swimmers and coaches are nominated in eight categories for the 14th Annual Golden Goggle Awards, the celebration and fundraising gala honoring the sport’s top performances of the year. This year’s event, emceed by actor, comedian and former swimmer Anders Holm.

028 BRAZILIAN OLYMPIC COMMITTEE PROVISIONALLY SUSPENDED; CARLOS NUZMAN SANCTIONED
by David Rieder
In response to the arrest of former Brazilian Olympic Committee (COB) President Carlos Nuzman and the allegations of vote-buying in the awarding of the 2016 Olympic Games to Rio, the International Olympic Committee has suspended the COB and cut ties with Nuzman.

038 MOMENTUM SPREADS AS MORE ATHLETES SET UP THEIR OWN ORGANIZATIONS
by Taylor Brien
Momentum continues to spread as more athletes seek to set up their own organizations. The latest revolution is taking place within the German sports community as athletes attempt to set up their own group separate from the German Olympic Sports Confederation.

039 LEAH SMITH MOVING TO TUCSON TO TRAIN AT UNIVERSITY OF ARIZONA
by David Rieder
Leah Smith, a two-time Olympic medalist in 2016 and a three-time medalist at this summer’s World Championships, has decided to move to train at the University of Arizona, following her longtime coach Cory Chitwood.

040 HOW THEY TRAIN: EMMA BARKSDALE
by Michael J. Stott

042 OLYMPIC GOLD MEDALIST ANTHONY ERVIN TO BE SPECIAL GUEST AT TOURETTE ASSOCIATION PREMIER GALA
by Andy Ross
Tourette Association of America (TAA), the premier national non-profit organization serving the Tourette Syndrome (TS) and Tic Disorder community, today announced that four-time Olympic medalist and ambassador Anthony Ervin will be a special guest at this year’s premier gala.

046 NO MIXED FEELINGS ON THE MIXED MEDLEY RELAY
by David Rieder
Back in 2015, mixed relays were novelty events when they debuted at the World Championships. Why? Because most swimmers did not grow up swimming mixed relays on a regular basis.

048 CATCHING UP WITH TED MINNIS OF HARVARD WATER POLO
by Michael Randazzo
One of the more compelling stories of the 2016 men’s varsity water polo season was Harvard’s Cinderella-like run to the NCAA Men’s Tournament Final Four.

052 NEW JERSEY SWIMMING BANS 12-AND-UNDER TECH SUITS: UPDATED
by Diana Pimer
Swimming World sources have confirmed that New Jersey Swimming has banned tech suits for 12-and-under swimmers at all New Jersey Swimming, Inc. sanctioned or approved meets.

053 SOUTH CAROLINA SWIMMING RESTRICTS TECH SUITS FOR 10-AND-UNDERS
by David Rieder
South Carolina Swimming has joined numerous other LSCs throughout the country in issuing a ban on technical suits for 10-and-under swimmers.

Go to Source

Georgia Sweeps SEC Swimmers and Divers of the Week

Photo Courtesy: Stan Szeto-USA TODAY Sports

We are still very early in the 2017-2018 season as only three SEC teams were in action this past weekend. Georgia beat North Carolina in out of conference action while Tennessee beat UNC-Wilmington and Kentucky beat Vanderbilt in the only conference action of the weekend. The SEC highlighted their swimmers and divers of the week as well as freshmen of the week. Georgia swimming swept all the weekly awards for this week with Jay Litherland and Kylie Stewart winning swimmer of the week.

Litherland and Stewart are both in their senior seasons and both hail from Dynamo Swim Club. Litherland has become the leader of this team after the injury of fellow senior Gunnar Bentz. Stewart is also one of the veterans on this Georgia women’s team that hopes to not fall out of the top four nationally for the first time since 2010.

SEC press release:

Male Swimmer of the Week
Jay Litherland • Georgia
Senior • Alpharetta, Ga.
In Georgia’s win over North Carolina, Litherland claimed three individual wins and was on a victorious relay. He won the 200 freestyle in 1:37.23, the 200 backstroke in 1:46.29 and the 400 individual medley in 3:51.46, with all three times as NCAA provisional cuts. Litherland also anchored the 200 medley relay that placed first in 1:29.28.

Male Diver of the Week
Charlie Clifton • Georgia
Sophomore • Nashville, Tenn.
Clifton leads the SEC in both the 1-meter and 3-meter springboards after his performances in Georgia’s win over North Carolina. He took second place in the 1-meter with a score of 371.25 and third in the 3-meter with a score of 329.63. Clifton reached the NCAA Zone qualifying standards in both events.

Male Freshman of the Week
Greg Reed • Georgia
Roanoke, Va.
Reed notched an individual win in Georgia’s win over North Carolina. He took the 1,000 freestyle with a time of 9:06.76. Reed also placed fourth in the 500 freestyle in 4:31.94.

Female Swimmer of the Week
Kylie Stewart • Georgia
Senior • Acworth, Ga.
In Georgia’s win over No. 22 North Carolina, Stewart won two individual events and was on a victorious relay. She won the 100 backstroke in 52.48 and the 200 backstroke in 1:56.20, both NCAA provisional cut times. Stewart also swam the second leg and helped the 400 freestyle relay win in 3:21.52.

Female Diver of the Week
Madison Duvall • Georgia
Junior • Woodstock, Ga.
Duvall placed second on each springboard event in Georgia’s win over No. 22 North Carolina. She registered 312.23 points on the 3-meter and 275.48 on the 1-meter, both NCAA Zone qualifying point totals.

Female Freshman of the Week
Courtney Harnish • Georgia
York, Pa.
Harnish won two individual events and was on a victorious relay in her collegiate debut of Georgia’s win over No. 22 North Carolina. She won the 200 freestyle in 1:47.71 and the 500 freestyle in 4:46.36, both NCAA provisional cut times. Harnish came in third in the 100 freestyle in 51.27, and swam the third leg of the 400 freestyle relay that won in 3:21.52.

Go to Source

LumaLanes Performance of the Week: Sophie Pascoe Ends World Record Streak With a Bang

Photo Courtesy: Simon Watts, BW Media Photography

This week’s Performance Of The Week, sponsored by LumaLanes, goes to Sophie Pascoe, who culminated a record breaking week at the 2017 New Zealand Short Course Championships with an impressive S10 world record in the 100 butterfly.

Swimming in her final event of the championships, Pascoe shattered the S10 100 fly world record by nearly 4 seconds, touching the wall in 1:03.03 to eclipse the previous world record held by Australian Paige Leonhardt.

While Pascoe’s swim was impressive in its own right, perhaps the most impressive thing is that it was the sixth and final event that Pascoe set a world record in over the course of the championships. Pascoe also set world records in the the 100 IM (1:05.01), 200 IM (2:21.45), 50 free (27.22), 200 free (2:06.58), and 50 fly (28.42) during the meet, a competition she wasn’t even planning to attend until a few weeks ago when it was announced the IPC World Champs were postponed.  

Speaking on her accomplishments after the meet, she explained that she hopes to use her performances to inspire other para swimmers on the same basis as any athlete: “It’s not about being an inspiration for your disability, it’s about being an inspiration through hard work, and that’s what drives me.”

Congratulations Sophie Pascoe on earning Swimming World’s Performance of the Week!

Special Thanks to LumaLanes for sponsoring Swimming World’s Performance of the Week.

Learn More About LumaLanes

Go to Source

Michael Phelps Tosses First Pitch at Diamondbacks Postseason Game

Photo Courtesy: Matt Kartozian-USA TODAY Sports

Monday evening, 23-time Olympic gold medalist Michael Phelps threw out the first pitch at the Arizona Diamondbacks’ postseason game against the Los Angeles Dodgers.

Phelps wore No. 23 to coincide with his number of Olympic golds, and he delivered a pitch over the plate.

Before he threw the pitch, Phelps engaged in a secret handshake with Diamondbacks outfielder David Peralta.

Phelps has long professed himself a Baltimore Orioles fan, but he has taken an interest in Phoenix-area sports as well since moving to the desert in 2015.

The Diamondbacks ended up losing the game 3-1, and they were eliminated from the postseason.

michael-phelps-diamondbacks-first-pitch-3

Photos Courtesy: Mark J. Rebilas-USA TODAY Sports

Go to Source

Raleigh bikes: the complete buying guide

Raleigh has been trading since 1885 – but its bikes have come a long way since the ‘safety bicycle’, and indeed the Chopper of the 1970s

The Raleigh Bicycle Company began life in 1885, when Richard Woodhead and Paul Angois set up a small bicycle workshop in Raleigh Street, Nottingham.

The brand is as icon of British engineering, widely known for the glory days of the 1900s which saw it produce bikes like the children’s Chopper and Grifter, plus the Burner BMX bike.

A series of sales eventually saw production move from Nottingham to Taiwan and Vietnam in the early 2000s, though the UK headquarters continues to make its home in the founding city.

Raleigh bikes: history and production

Founders Richard Woodhead and Paul Angois commenced Raleigh in 1885, and in 1888 their Raleigh safety bicycles (an alternative to the Penny Farthing) attracted the interest of Frank Bowden – a long distance tricyclist looking to replace his own machine. Bowden got more than he’d bargained for, eventually taking ownership of the company and giving it the name it carries now.

>>> See all Raleigh bike reviews

Raleigh experimented with a number of product groups; for example motorcycles in 1899 and the three wheeled Raleighette in 1903. By 1913, the business was the biggest bicycle manufacturing company in the world.

In 1960, Raleigh was purchased by the Tube Investments Group – who already owned a number of bike brands. The names merged, to become TI-Raleigh – a superpower which laid claim to 75 per cent of the UK market – boasting brands such as Brooks and Reynolds.

Growth continued, eventually expanding to incorporate branches in the USA, UK, Canada and Ireland. Then in 1987, Derby Cycle bought Raleigh and its American arm.

The US frames were already manufactured in Taiwan, but the UK frame making equipment was sold in 1999 – production moving to Vietnam.

Come 2012, Derby was acquired by Pon, a Dutch company which also owns Gazelle and Cervélo, then later that year a second change of hands saw it come under Accell, the current owner whose other brands include Lapierre and Ghost bicycles.

In January 2017, it was announced that Raleigh will be distributing Lapierre bikes in the UK, from September 2017.

Adam Kenway’s Raleigh Militis hill-climb bike

With a history of supporting professional cycling – including sponsoring  A.A. ‘Zimmy’ Zimmerman on his way to becoming World Champion in 1987 and taking Joop Zoetemelk to a Tour de France win in 1980 – Raleigh re-entered the realm of pro cycling by launching Team Raleigh in 2010, now named Team Raleigh–GAC and operating as a British UCI Continental Team.

The riders compete aboard Raleigh’s Militis road bike – a special eTap edition of which was assembled at the Raleigh UK headquarters, back in Nottingham, in 2016. The frames were still made in the Far East.


Useful links for road bike shoppers…

Brands/topics Model overviews and reviews 
BMC bikes BMC bike reviews
Boardman Boardman bike reviews 
Cannondale Bike reviewsSuperSix EvoCAAD12Synapse 
Canyon bikes  Canyon bike reviews 
Carrera bikes Carerra bike reviews
Cervelo bikes Cervelo bike reviews
Cube bikes Cube bike reviews 
Focus bikes Focus bike reviews
Genesis bikes Genesis bike reviews
Giant bikes Giant bike reviewsGiant DefyGiant PropelGiant TCR
Pinarello bikes Pinarello bike reviews 
Raleigh bikes Raleigh bike reviews
Scott bikes Scott bike reviews
Specialized Bike reviewsAllezTarmacDiverge
Trek bikes Bike reviewsDomaneEmondaMadone
Price points Bikes under £500under £1000under £1500under £2000
Road bike styles Aero road bikesEndurance road bikesWomen’s road bikesCommuting bikesTouring bikesSinglespeed bikesTrack bikesTime trial bikes 
Other bike styles Adventure and gravel bikesCyclocross bikesElectric bikesHybrid bikes

Raleigh bikes

Here’s an outline of some of the main road models…

Raleigh Mustang

The gravel/adventure road bike from Raleigh, the Mustang comes with wide 36c tyres, disc brakes and a gravel-specific carbon fork with a tapered steerer – the aim of the game being to offer precise handling and plenty of tyre clearance.

All three builds in the range feature a double butted aluminium frame with a geometry that’s relaxed enough to provide stability off-road.

The Raleigh Mustang Sport kicks off the collection at £800, featuring 8-speed Shimano Claris shifting and ProMax disc brakes.

The two more expensive models feature single chainring sets ups, which cope better with muddy off-road conditions and offer simplicity on tricky terrain.

>>> Raleigh Mustang Comp review

The Mustang Elite is £1,100 with Tektro Spyre mechanical disc brakes, a single SRAM Apex 1 chainring with 11-speed rear cassette. Top of the range is the Mustang Comp, at £1,500 with the same gearing and matching SRAM Apex hydraulic disc brakes as well as thru-axles front and rear to support the firmer braking.

Raleigh Criterium

Raleigh Criterium Sport

Raleigh Criterium Sport

The bike which rose to fame when Labour leader Jeremy Corbyn called it his ‘dream bike’ (and got lambasted for being a socialist and wanting such a luxury item).

Still sporting its appropriate red paint job, the Criterium is an aluminium racing frame designed to offer an entry into the world of road cycling. Or to complete commuting or winter bike duties for the kind of rider who has several bikes in the stable.

>>> Raleigh Criterium Sport review

Calling itself “fast enough to race, comfortable enough to ride all day” the endurance race geometry is relaxed enough for long sportives or commuting, where you often want to be able to stay ‘heads up’ without craning your neck.

At £500, you get a double butted alloy frame with internal cabling and tapered head tube, Shimano Claris gearing (compact 50/34 chainset and 11-32 cassette – that’s lots of gears!), and Kenda Kontender tyres in 26c – these should provide ample security and grip thanks to the wider than average width.

Raleigh Militis

Ian Wilkinson’s Raleigh Militis 2014 team bike

The Raleigh Militis is the top end machine that’s raced by Team Raleigh-GAC. However, the range has sported aluminium models for as little as £1,000 whilst the carbon e-Tap model came in at £6,000 for 2017.

Designed to be ridden in competitive environments, it provided the rider with a chassis that allows them to get long and low.

There’s currently no sign of any 2018 models, however. Raleigh tells us there’s no plans to launch one – and we’re still waiting to find out what the team will be riding in the new season. There are still some 2017 models floating about and available to buy.

Raleigh Strada

Raleigh Strada 5 hybrid bike

Raleigh Strada 5 hybrid bike

Raleigh’s Strada range has seen an overhaul for 2018 – the aim of which was to offer more rugged adventure potential with its hybrid bikes.

The biggest change to the line-up is the introduction of the 650b wheel size. Popular on mountain bikes, and more recently adventure road and gravel bikes, the wheel size can be coupled with wider tyres to smooth out bumps and lumps in the road.

>>> Raleigh Strada 6 review 

There are two key Strada families – the basic Strada hybird bike, and the Strada Trail Sport bikes – these come with 160mm travel suspension forks for more off-road action.

Strada hybrid bikes all come with rim brakes, and range from the Strada 1 (£330) to the Strada 5 (£575). All but the Strada 1 come with internal cable routing and disc brakes. The top end option, Strada 5, has a Shimano Deore single ring drivetrain which offers simplicity in shifting.

The Raleigh Strada Trail Sport bikes with 160mm travel front forks come in at £435 and £500 – the more expensive option boasting a Shimano integrated EZ shifter and brake set, designed to be intuitive and easy to use.

Raleigh Strada electric bike

Raleigh Strada electric bike

Raleigh also offers a Strada electric bike, which at £2,350 comes with a Shimano Steps E6000 system, boasting 50NM centre mount motor and 400wh battery.

The bike shares the 650b wheels of the non-assisted versions, plus a lighter weight carbon fork and 42mm wide tubeless ready tyres which will cope with assorted surfaces.

The gearing system is single chainring with nine gears on the 12-36 cassette, and the discs are hydraulic.

Raleigh kids’ bikes

Raleigh Mod Chopper

Raleigh Mod Chopper

Some of Raleigh’s most renowned creations have been kids’ bikes, and their children’s starter machines are still some of the most widely stocked.

>>> The best kids bike helmets: a buyer’s guide

>>> The best balance bikes: a buyer’s guide

Raleigh kids' bike sizing suggestion

Raleigh kids’ bike sizing suggestion

Raleigh offers a very wide selection, consisting of sixteen different families. Below is a quick run down to help you select one.

We’d always suggest putting your focus on the weight of the bike.

Children’s bike designers in the past have been guilty of attempting to replicate adult bikes – adding suspension and lots of gears – elements that aren’t always necessary on kids’ bikes and can make learning to ride harder.

Pedalling a bike which weighs a significant percentage of your own mass is hard.

The kids’ performance range from Raleigh looks to reverse this, with fewer gears, simple designs, and the lowest weight it offers.

  • Kids Performance: £240-£300, 14-20inch, 6kg-7.5kg, triple butted frames and single chainring set ups designed to offer a lightweight ride ideal for inspiring children to grow into a love of cycling
  • Dash: £110, balance bike, 18 months and over, 5kg; no pedals to teach them the basic skills of cycling
  • Songbird: £110-£130, 12-16 inch wheels, 10kg; designed for pavement use, very pink styling with tassels
  • Striker: £110-£180, 12-18 inch wheels, 9.5-10kg, steel frame, football pattern and chainguards on smaller bikes
  • Atom: £135-£155, 12-16 inch wheels, 8-10kg; light aluminium frame and space theme
  • Molli: £150-£170, 12-16 inch wheels, 10-11kg; aluminium frame, pink with basket and ‘Molli’ doll
  • Fury: £140, 16 inch wheels, 12kg; introduction to the BMX world with steel frame
  • Krush: £155-£210, 16-24 inch wheels, 10-14kg; steel frame with v-brakes, smaller bikes singlespeed, larger bikes come with single chainring and selection of rear gears
  • Beatz: £190, 18 inch wheels, 10kg; knobbly tyres, steel frame with single chainring and six rear gears
  • Tumult: £185-£195, 18-20 inch, two frame sizes at 20″, 12kg-13kg; steel frame and  18″ suspension
  • Bedlam: £185-£210, 20-24 inch, 12-14kgm; steel frame with knobbly tyres and rigid fork – 20″ option with single chainring and wide cassette, 24″ bike has triple chainring and wide cassette
  • Starz: £175-£185, 16-18 inch, 8-10kg; singlespeed set up with rigid fork on an aluminium frame
  • Zero: £185-£230, 16-20 inch, 8.5-10kg, aluminium frame, single chainrings throughout and rear gears on larger bikes
  • Chic: £220, 20 inch, 10.5kg, step through frame and flower design, aluminium frame, single chainring and six rear gears
  • Chopper: £300, 20 inch, 14.5kg – the iconic classic is back. Not the lightest weight, but designed to turn heads.
  • Abstrakt: £185-£214, 18-24 inch, weight unlisted, styles like mini mountain bikes with suspension and a range of gearing options through the sizes


Go to Source

Sadik Hadzovic's Chiseled Chest Workout

He may be known for his impressive lats and massive shoulders, but Sadik Hadzovic knows a well-built chest is key to achieving a high-caliber classic physique.

Hadzovic is one of the top bodybuilders in the world and a repeat competitor on the Olympia stage. And as a GAT-sponsored athlete and classic physique champion, Hadzovic knows a thing or two about building his upper body.

“The whole goal is to fill out that T-shirt,” says Hadzovic. “Everyone wants an awesome top shelf—and I’m going to show you exactly how to do it.”

Sadik Hadzovic’s Chiseled Chest Workout

Cable Fly

Hadzovic begins his chest workout with the cable fly, a great exercise for warming up the muscles and pumping blood into your pecs.

“Every time I train chest, I love starting with flyes,” he explains. “This is going to prime the muscle, it’s going to stretch it out and allow you to get the maximum pump.”

Cable Crossover

This exercise is unique because it allows you to stretch your muscles and maximize your range of motion, engaging more muscle fibers and pumping more blood into the tissues.

“I see a lot of guys stop halfway because they’re not using that full range of motion,” says Hadzovic. “You really want to stretch out the pecs on this exercise.”

Incline Dumbbell Press

Raising the bench to an incline helps target the upper chest, an area that poses a challenge even for a champion like Hadzovic.

“The incline dumbbell press is the most important exercise of my entire chest day,” he explains. “My upper chest seems to lag a little bit, and I want to hit it while it’s fresh.”

Position the bench at medium incline, high enough to target the right muscles but not so high your traps and shoulders take over. Choose a heavier load so you fail after 10-12 reps. Keep your shoulders pulled down and back and your chest up as you squeeze the weights together over your chest. Lower the weights slowly, stretching your pecs at the bottom and pausing for a beat before beginning your next rep.

Machine Press

Now that you’ve warmed up, go straight into the machine press. Machines are a great way to target different areas in the same muscle group. You have the leverage of the machine and strict path of motion, so you can add more weight than you would with free weights. You can also vary your hand position to target different areas of the pecs for better muscle-building results.

“You’ll notice I vary my hand position on the machine press,” says Hadzovic. “I start off with the horizontal, then I go quickly to the vertical to burn myself out and draw blood into the center of my pecs.”

Machine Press

As with the incline fly, keep your shoulders pulled down and back and your chest up. Focus on squeezing your chest with every rep as you complete 3-4 sets of 10 reps.

Pec Deck Fly

The pec deck is a favorite chest-day machine found in virtually every single gym across the world. Everybody loves the pec deck—and so does Hadzovic. He adds his own unique variation, though.

“You’ll notice I stand when I use the pec deck,” says Hadzovic. “If you like to sit, there’s nothing wrong with that. Just make sure you’re isolating the chest and squeezing and flexing while you’re performing the movement.”

Find your comfortable position in the pec deck, ideally with your hands at shoulder height or slightly lower. Keep your back straight and chest up as you squeeze your arms together.

Decline Barbell Bench Press

What does Hadzovic save for the end of his chest workout? The decline barbell press, of course!

“The great thing about the decline press is it hits all parts of the pectoral muscle,” says Hadzovic.

Decline Bench Press

This makes the decline press the perfect chest-workout finisher. At a decline angle, your chest is much stronger, but since it’s the end of the workout, your chest must recruit more muscle fibers to push the heavier weight of the barbell.

As with any barbell bench press, keep a spotter on hand if possible. Lower the bar to the bottom edge of your pecs, keeping your shoulders pulled back the entire time. Pause briefly at the bottom before pressing the bar back up for 3-4 sets of 10 reps.

Go to Source

Sam Bennett: ‘The pressure to win smaller races will make me a better rider’

Bora-Hansgrohe sprinter hopes experience of being a favourite will help him at Grand Tours

Sam Bennett (Bora-Hansgrohe) enjoys going into the smaller as the sprint favourite because he says it will make him a better rider for the upcoming 2018 season and Grand Tours.

The Irish cyclist won the first stage of the Tour of Turkey on Tuesday, and hopes that the responsibility of being favourite should stand him in good stead when he returns to the Grand Tours with Bora-Hansgrohe in 2018.

“You can’t buy experience like this,” Sam Bennett told Cycling Weekly. “And the more you can get the better it’ll be for the future.”

Bennett sat relaxed in a folding chair shaded by a parked van before the opening stage. With only four top teams in the newly-promoted WorldTour race, the 26-year-old stands out as the star sprinter. Others in Turkey include Belgian Edward Theuns (Trek-Segafredo).

Peter Sagan and other stars fill the Bora-Hansgrohe ranks so Bennett knows how valuable this experience in his final race of 2017 can be.

>>> Peter Sagan reveals his opening race for the 2018 season

“I do know that there’s more pressure as one of the favourites, something that I have to deal with. Hopefully, it doesn’t crack me under pressure, but I don’t think it would,” Bennett added.

“It’s just that you have to have your team make the race and people are going to be judging there sprint off of you. You are the point of reference, not other bigger riders.

“Sometimes, I find it easier with other bigger riders and you have to come around them and you have to make the sprint. If you go too long, they go around you. If you go too late, they are already past you. It’s hard to judge.”

Bennett judged the sprint at the end of stage one from Alanya along the Mediterranean Sea to perfection. He came off of Shane Archbold’s wheel and lifted his arms victoriously in Kemer, one week after he tasted victory at the Sparkassen Münsterland Giro.

“I didn’t expect to have good condition. I got the win last week, and it was an important one given it was on German soil for our German sponsor and it was the last German race of the year.”

Bennett has ridden German team’s wave into the WorldTour. It was known as Argon 18 and NetApp and depended on wildcard invitations to the Grand Tours. Now, it has guaranteed starts, but Bennett needs to earn his spot on the team roster in races like the Giro d’Italia with Peter Sagan focusing on the Tour de France’s stages and green jersey.


Go to Source

Cyclist dies after collision with lorry at busy Birmingham junction

32-year-old woman pronounced dead at the scene

A cyclist has died after being involved in a collision with a lorry in Birmingham on Monday afternoon.

The 32-year-old cyclist, who has not yet been named by police, was treated by paramedics at the junction of Edgbaston Road and Pershore Road, but was pronounced dead at the scene

Photos of the scene of the crash posted on social media appeared to show that the collision took place as the lorry turned left at the junction.

>>> Black week for Britain’s cyclists after spate of road fatalities in October

The Birmingham Mail reports that the driver of the lorry remained at the scene following the crash, which occurred at around 4pm, and is now helping the with their enquiries.

“This investigation is in its early stages and we are trying to establish exactly what happened,” said Sgt Alan Wood, from the West Midlands Police Collision Investigation Unit.

“We are appealing to anyone who witnessed the collision who hasn’t yet spoken to us to get in touch. Our thoughts are with the family of the woman who lost her life.”

Any witnesses are asked to contact police on 101 quoting log 1591 09/10/17.


Go to Source

‘18,000 miles without fault’: Mark Beaumont selling around-the-world bike on eBay for charity

Your chance to own a piece of cycling history

If you’ve got a fair few thousand quid to spare then you could get your hands on a piece of cycling history, with Mark Beaumont selling his around-the-world bike for charity on eBay.

The “used” bike, which Beaumont’s listing says has covered “18,000 miles without fault”, is a Koga Kimera Premium that was one of three bikes that Beaumont took on his record breaking ride, equipped with Shimano Ultegra Di2 and Corima disc brake wheels.

The online auction started early on Tuesday morning, with the highest bid already taking the price up to £10,000 from the starting price of £4,000, with all proceeds going towards the charity Orkidstudio which “works to benefit communities through innovative architecture and construction.”

>>> Mark Beaumont’s amazing around-the-world record on Strava

Beaumont completed his ride on September 18, having circumnavigated the globe in 78 days, 14 hours and 40 minutes, riding for 16 hours and covering an average of 240 miles each day.

That was more than quick enough to break the previous world record of 123 days, as well as to break the record for the most miles cycled in one month which he broke in the opening month of his trip from Paris to Perth.

The eBay auction ends on October 19, with any potential bidders needing to take a look at the frame size: a pretty large 60cm for the 6’3″/193cm Beaumont.


Go to Source