6:00am NRR:
A decent sized bunch this morning, when I found myself further back than I wanted the only option I gave myself was the front. The very front!
As per normal I mostly sat in on the way down, and aimed to get my work done on the way back. A few times I pulled a hard turn, had someone swing through a km or so faster. I sucked hard and held their wheel. Then the hard bit, convincing myself to pull back around them despite my legs telling me they were at their limit just sitting on.
Andy Naylor hit it around Mentone, not long after I'd pulled a turn. It was nice to see that despite feeling like I was pushing peak power I could get out of the saddle and smack it to chase. Well, by nice, I mean nice in hindsight. At the time it was agony.
D: 41.6km
A: 110m
Commute:
My commute lacks one thing, racing.
Very few people travel out towards my work in the morning or back towards the city at night, even less at the specific times I ride. Tonight was the first time in ages there has been someone to pit myself against.
We never agreed that we were racing, in fact eye contact was never made, but there were some spiteful passing that let each of us know the score.
D: 26.9km
A: 190m
PMPW: 91kg
Tuesday, 9 February 2010
Monday, 8 February 2010
8/02/2010
Massage:
I gave in to the CBFs this morning rather than ride to and from work. I managed a quiet roll, down through St Kilda after dinner, but nothing too strenuous.
So the massage, slowly slowly things seem to be getting better. While I wont claim that none of it hurt, it was certainly less than a few weeks ago. Still there is a bit of work in and around my hips/glutes, not surprisingly they get mashed by Jeff's and hard efforts.
PMPW: 90kg
I gave in to the CBFs this morning rather than ride to and from work. I managed a quiet roll, down through St Kilda after dinner, but nothing too strenuous.
So the massage, slowly slowly things seem to be getting better. While I wont claim that none of it hurt, it was certainly less than a few weeks ago. Still there is a bit of work in and around my hips/glutes, not surprisingly they get mashed by Jeff's and hard efforts.
PMPW: 90kg
Sunday, 7 February 2010
7/02/2010
ABOC SSS:
Despite a PB (13.1 second) for my qualifying flying 200 I was put in B-Grade. I was both happy and sad about this. On one hand I'd set a new record, I'd beaten Stuart Vaughan, but on the other as fastest qualifier in B-Grade the expectation was I'd win.
I think putting some extra thought into my fitness and the local conditions helped achieve the PB. Some massive head shakes through the last corner and even into the straight hindered me going even faster. I'd already planned on getting a new frame this year, this might just bring it forward a little bit.
I didn't really have my brain in order for complex tactics, so in each of the 3 heats I lead and attached with 400m to go, holding off everyone to the line.
In the finals I was against a kid named Ed, he'd won through cleanly as well, but with a really hard kick instead of a long wind up. With the extra lap of the finals I decided to change plan and went with 600m to go. It was not to be, he managed to get half a wheel past me on the line.
It was all good fun, and the speed I showed gives me confidence in the state of my fitness.
Jeff's:
I turned up to watch, then somehow got suckered into throwing around the 24kg KB, thankfully I was only there for the last half of the session.
I'm pretty hazy on what we did, so I'll have to wait until Jeff updates his blog and then come back and edit this.
1 x 20ES @ 24kg 1 Arm swings
1 x 30ES @ 24kg 1 Arm cleans
1 x 25ES @ 24kg 1 Arm cleans
1 x 20ES @ 24kg 1 Arm cleans
1 x 10ES @ 24kg 1 Arm jerks
1 x 20ES @ 24kg 1 Arm jerks
1 x 15ES @ 24kg 1 Arm jerks
I may have done the set of 25 1 Arm swings prior to the 20, but as I can't be sure, it doesn't count.
PMPW: 91kg
Despite a PB (13.1 second) for my qualifying flying 200 I was put in B-Grade. I was both happy and sad about this. On one hand I'd set a new record, I'd beaten Stuart Vaughan, but on the other as fastest qualifier in B-Grade the expectation was I'd win.
I think putting some extra thought into my fitness and the local conditions helped achieve the PB. Some massive head shakes through the last corner and even into the straight hindered me going even faster. I'd already planned on getting a new frame this year, this might just bring it forward a little bit.
I didn't really have my brain in order for complex tactics, so in each of the 3 heats I lead and attached with 400m to go, holding off everyone to the line.
In the finals I was against a kid named Ed, he'd won through cleanly as well, but with a really hard kick instead of a long wind up. With the extra lap of the finals I decided to change plan and went with 600m to go. It was not to be, he managed to get half a wheel past me on the line.
It was all good fun, and the speed I showed gives me confidence in the state of my fitness.
Jeff's:
I turned up to watch, then somehow got suckered into throwing around the 24kg KB, thankfully I was only there for the last half of the session.
1 x 20ES @ 24kg 1 Arm swings
1 x 30ES @ 24kg 1 Arm cleans
1 x 25ES @ 24kg 1 Arm cleans
1 x 20ES @ 24kg 1 Arm cleans
1 x 10ES @ 24kg 1 Arm jerks
1 x 20ES @ 24kg 1 Arm jerks
1 x 15ES @ 24kg 1 Arm jerks
I may have done the set of 25 1 Arm swings prior to the 20, but as I can't be sure, it doesn't count.
PMPW: 91kg
Saturday, 6 February 2010
6/02/2010
Hell Ride:
My legs were still sore to walk on and touch this morning when the alarm sounded at 5am. Thoughts of "why" and "too little sleep" fought each other for my awareness. Even the forecast was dour.
I'm happy to say that's the end of the negativity for the day. The weather was perfect, and I had 100 or so people to play with. What more could you ask for?
After last week I refused to be dropped, and the only way to ensure that was to be up the front. On the way down to Frankston I wasn't quite willing to work repeated turns, it wasn't really an option either as there wasn't working group rolling around each other. This meant that to maintain contact with the front I'd have to edge my way out then haul an ITT effort past the riders who had swamped me/the front and slot myself at the head of everyone.
Hopes rise was a 53x16 effort, we came hooking in with such speed that I never bothered to gear down, when gravity washed off all my momentum I just got out of the saddle and smacked the pedals.
On the trip home I pulled turns, I figured the tailwind assisted 45-46km/h was decent as no one would come around until I swing over and flicked my elbow. Well,
Leigh Schilling broke the illusion, after one of my turns he hit the front and took us from 45 to 54km/h. He's a big guy and my brain told me I should be able to hold his wheel so I fought hard to close the 12 inch gap. After an eternity of pain my legs decided they didn't like that game any more and I cracked. What a fucking beast (Leigh not me).
I did a bit more work to get us through to Black Rock, but was poorly placed and the legs felt too used to compete in the sprint.
D: 87.6km
A: 300m
PMPW: 90kg
My legs were still sore to walk on and touch this morning when the alarm sounded at 5am. Thoughts of "why" and "too little sleep" fought each other for my awareness. Even the forecast was dour.
I'm happy to say that's the end of the negativity for the day. The weather was perfect, and I had 100 or so people to play with. What more could you ask for?
After last week I refused to be dropped, and the only way to ensure that was to be up the front. On the way down to Frankston I wasn't quite willing to work repeated turns, it wasn't really an option either as there wasn't working group rolling around each other. This meant that to maintain contact with the front I'd have to edge my way out then haul an ITT effort past the riders who had swamped me/the front and slot myself at the head of everyone.
Hopes rise was a 53x16 effort, we came hooking in with such speed that I never bothered to gear down, when gravity washed off all my momentum I just got out of the saddle and smacked the pedals.
On the trip home I pulled turns, I figured the tailwind assisted 45-46km/h was decent as no one would come around until I swing over and flicked my elbow. Well,
Leigh Schilling broke the illusion, after one of my turns he hit the front and took us from 45 to 54km/h. He's a big guy and my brain told me I should be able to hold his wheel so I fought hard to close the 12 inch gap. After an eternity of pain my legs decided they didn't like that game any more and I cracked. What a fucking beast (Leigh not me).
I did a bit more work to get us through to Black Rock, but was poorly placed and the legs felt too used to compete in the sprint.
D: 87.6km
A: 300m
PMPW: 90kg
Friday, 5 February 2010
5/02/2010
Lazy:
Riding in the rain last night was fun, this morning it looked like a chore, so I drove.
Despite making the statement that I don't like any of you on the 6th of Jan people are still continuing to require hospital treatment after bike crashes. Last night Justin took a dive on Kew Boulevard and tore himself up.
This trend has to stop, think of the children. No, wait! Don't think of the children that way! Oh god, that's disgusting! You make me sick! No wonder I don't like you!
Chickens Eaten: 1/2
PMPW: 88kg.
Riding in the rain last night was fun, this morning it looked like a chore, so I drove.
Despite making the statement that I don't like any of you on the 6th of Jan people are still continuing to require hospital treatment after bike crashes. Last night Justin took a dive on Kew Boulevard and tore himself up.
This trend has to stop, think of the children. No, wait! Don't think of the children that way! Oh god, that's disgusting! You make me sick! No wonder I don't like you!
Chickens Eaten: 1/2
PMPW: 88kg.
Thursday, 4 February 2010
4/02/2010
Commute:
It's official, school is back in session. If I was driving I'd call this a bad thing, but on the bike it just makes the commute interesting. You've got to be on your cleats to predict what a parent, desperate to disgorge/collect their progeny from as close to the school gate as possible, will do.
I love the smell of dirt after rain.
D: 47.1km
A: 415m
Jeff's:
2 x 20 Deck squats
3 x 25es @ 25kg Sloshball Bulgarian split squat
2 x 15ES @ 43kg Step up to lunge
3 x 30 @ 24kg Double racked KB squats (i.e. 2 x 12kg)
1 x 100 @ 16kg Waterbag clean to squat
1 x 50 Box jumps
1 x 25ES Alternating box step ups
1 x 25ES Bulgarian split squat
This has to be one of the most humid sessions I've done at Jeff's. Just standing still was enough to break a sweat, and by now I'm sure you're aware of what that meant for me when the exertion started.
The waterbag cleans were the hardest thing for the night (panic breathing and tight hamstrings), and last 3 sets (on the box) were done without break. My biggest fear was Jeff had set up 3 exercises at the end, and I was very concerned I'd be asked to do 100 KB swings after I was done on the box.
PMPW: 88kg
It's official, school is back in session. If I was driving I'd call this a bad thing, but on the bike it just makes the commute interesting. You've got to be on your cleats to predict what a parent, desperate to disgorge/collect their progeny from as close to the school gate as possible, will do.
I love the smell of dirt after rain.
D: 47.1km
A: 415m
Jeff's:
2 x 20 Deck squats
3 x 25es @ 25kg Sloshball Bulgarian split squat
2 x 15ES @ 43kg Step up to lunge
3 x 30 @ 24kg Double racked KB squats (i.e. 2 x 12kg)
1 x 100 @ 16kg Waterbag clean to squat
1 x 50 Box jumps
1 x 25ES Alternating box step ups
1 x 25ES Bulgarian split squat
This has to be one of the most humid sessions I've done at Jeff's. Just standing still was enough to break a sweat, and by now I'm sure you're aware of what that meant for me when the exertion started.
The waterbag cleans were the hardest thing for the night (panic breathing and tight hamstrings), and last 3 sets (on the box) were done without break. My biggest fear was Jeff had set up 3 exercises at the end, and I was very concerned I'd be asked to do 100 KB swings after I was done on the box.
PMPW: 88kg
Wednesday, 3 February 2010
3/02/2010
Fatties:
SINGLE SPEED WEDNESDAY!! Out of the 7ish people we had for the "A-group" 4 were on single speeds, and it was an out (towards Westerfolds) week! I don't know what it is about seeing people on single speeds that fills my heart with happiness, but it just plain does.
The trip out to the back of Westerfolds was fun, squirts of speed through the single track, lazy chatting as we rolled along the bike paths. Due to helping an random fallen rider along the way, it was getting late by the time we got to the taps at the boat shed. With that in mind I declared "I think it best I just roll home gently along the trails". Racing, followed by a long fatties, followed by a Jeff's session..... that's not going to give me optimal recovery.
Well the fact that "gentle" when out the window, is no ones fault but mine. I started with an attack along the flat out of Westerfolds. Mario took up the gambit to get us back to Odyssey House in a hurry. Gavin took up the baton at Bonds Rd and hauled arse to the bridges next to the Rosanna golf course, at which point Mario attacked and it was all over red rover. C-O-O-K-E-D.
My heart rate hit the mid 180s on my attack, and I don't think it dropped below threshold (176 beats) until we were back at the Tennis Courts.
I had a fucking riotous good time. Leaning blind into corners, tyres right at the edge of traction. Tip it in, push it down, rip it out and repeat over and over as we carved like a human snake through the trails of the green wedge.
D: 34.3km
A: 570m
PMPW: 89kg
SINGLE SPEED WEDNESDAY!! Out of the 7ish people we had for the "A-group" 4 were on single speeds, and it was an out (towards Westerfolds) week! I don't know what it is about seeing people on single speeds that fills my heart with happiness, but it just plain does.
The trip out to the back of Westerfolds was fun, squirts of speed through the single track, lazy chatting as we rolled along the bike paths. Due to helping an random fallen rider along the way, it was getting late by the time we got to the taps at the boat shed. With that in mind I declared "I think it best I just roll home gently along the trails". Racing, followed by a long fatties, followed by a Jeff's session..... that's not going to give me optimal recovery.
Well the fact that "gentle" when out the window, is no ones fault but mine. I started with an attack along the flat out of Westerfolds. Mario took up the gambit to get us back to Odyssey House in a hurry. Gavin took up the baton at Bonds Rd and hauled arse to the bridges next to the Rosanna golf course, at which point Mario attacked and it was all over red rover. C-O-O-K-E-D.
My heart rate hit the mid 180s on my attack, and I don't think it dropped below threshold (176 beats) until we were back at the Tennis Courts.
I had a fucking riotous good time. Leaning blind into corners, tyres right at the edge of traction. Tip it in, push it down, rip it out and repeat over and over as we carved like a human snake through the trails of the green wedge.
D: 34.3km
A: 570m
PMPW: 89kg
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