Wednesday, 22 March 2017



D: 15.9km
A: 190m

Crossfit / Olympic Lifting:
EMOTM x 12 Hang Power Clean + Push Press
Result: 40kg x 10, 50kg x 2

Working to 1x2 Hang Power Snatch
Result: 45kg

I tried to keep weights low today and work on (re)bedding in technique. Push presses I find tough not to jerk, and when the weight starts to feel substantial on a snatch, I stopped fully extending my drive, instead I was rushing to get myself under the bar.

Tuesday, 21 March 2017


I may be addicted to brake fluid, but I can stop whenever I want.

D: 16.3km
A: 138m

Monday, 20 March 2017


Performance, work, achievement, overcoming, excellence... they all feel related, but trying to define them or describe how suddenly everything becomes nebulous. Its simple, but also the most complex thing. You can experience time, you've used some of it to get to these very words, but describing it in a way that is both correct and approachable is... well that's well beyond my pay grade.

Anyway, sometimes a slight perspective shift is all it takes to get an outline of an idea. To create an understanding that before was obscured from view, and an interview of Amber Neben on Cycling Tips had a few points that seemed to make things clearer.

In there amongst the talk of faith on god, and achievement through the power of god (though thankfully she's self aware enough to say it doesn't have to be about faith), are statements like:

" I won Worlds, but that win just gave me a label of world champion – it wasn’t what made me a world champion. It was the years of work and process that made me the world champion."

"Adversity is not a question of ‘if’ it is a question of ‘when’, and when it comes, how are you going to deal with it. You know champions always respond to it, and your response is always a choice – what are you going to choose to do? Obstacles can be opportunities."

D: 16.2km
A: 109m

Sunday, 19 March 2017


A. Overhead Squat
Add load each set.
Work up to a heavy set of 3.
Result: 45kg

B.For time:
100 Double-unders
50 Pull-ups
25 Overhead Squats 60/42.5kg
Time: 12:21 (scaled to 200 single unders and, blue band assisted pull-ups, OHS).

I was finally free enough from DOMS to attempt another session. Not DOMS free though, despite 6 whole days having passed, a mild to moderate poking of my quads was still painful.

I don't have the skill/timing to get double unders and I lack the strength/co-ordination to RX the squats... but it's the pull ups that ruined me. Even with the biggest/fattest band, I was struggling to get 5 in a row. I even counted a couple of reps that were well beyond questionable.

Saturday, 18 March 2017


When I first started racing bikes, I wore ankle socks, and my legs were hairy. I think I started shaving my legs before I moved on from ankle socks though, which would mean somewhere around 2004ish.

Initially during the "off season" initially basically meant the time of year I ate a lot of pizza, I'd let my leg hair grow again. At some point though, I stopped stopped shaving them. They were smooth all year around, with Saturday mornings being the time set aside for the ritual of the triple blade razor.

Now, two Saturdays in a row I have successfully not shaved them, and thoughts of "fixing" them have begun to creep in when I happen to catch a glimpse of the fresh fur. For now, I'm staying strong.

Friday, 17 March 2017


I'm intentionally decreased the attention I give to the kms I ride, but I still felt momentarily frustrated when halfway home I discovered I hadn't (re)started my GPS.

D: 18.0km
A: 73m

Thursday, 16 March 2017



D: 18.6km
A: 234m