Commute:
Ok, it's early, probably too early, but it's happened. I've become nervous about the weekend.
During one particularly pungent spate of worry (I don't care what you say, stress does have a smell and smell intensity has a direct relationship with stress intensity... or something), I went in search of some info.
I found the entry lists on the CSV website and set about identifying the capabilities of my fellow competitors.
I already knew Shane Miller wasn't racing and there were a few names I knew. It was the names I didn't know that triggered further action.
For now it looks like the man to beat is Brett Rollinson. Last year he did a 1:09.303 ITT at the Vic Masters. This compares with Shane's 1:08.220, and my own goal of 1:08.999.http://www.blogger.com/img/blank.gif
Another name on the list is Craig Arnel, I found he'd ridden a 1:18 outdoors at the start of summer, so perhaps might set a good time indoors.
I suppose other people's time doesn't matter. It's a time trial. A test of myself and my preparation. I'd still like to be (overly) competitive.
D: 17.4km
A: 45m
PMPW: 97kg
Tuesday, 31 January 2012
Monday, 30 January 2012
30/01/2012
Commute:
D: 9.4km
A: 65m
Power Haus:
2 x 1min Row
1 x 100 Skips
2 x 5 @ 20kg Low bar squat
1 x 5 @ 50kg Low bar squat
1 x 5 @ 80kg Low bar squat
1 x 2 @ 120kg Low bar squat
3 x 1 @ 150kg Low bar squat
1 x 5 @ 20kg Press
3 x 1 @ 56kg Press
1 x 4 @ 40kg Power clean
3 x 1 @ 72.5kg Power clean
1 x 1 @ 20kg Chin up
I rocked up to the Haus to do singles today, nothing too extreme, just the weight I would do if this was a normal rather than a race week. That was until I realised how close I'd be to 150kg in my squats.
In words which will never get less funny, "it's heavy", but fuck I'm happy to have them done. 9 months ago I squatted 80kg, it's likely I'll double that original figure within the next 3 months.
Everything bar the chin up was pretty standard fare. The chinup was... a bit of a giggle, but cool none the less. It wasn't quick, it wasn't overly pretty, but it is written in my book and I'm happy about that.
PMPW: 97kg
D: 9.4km
A: 65m
Power Haus:
2 x 1min Row
1 x 100 Skips
2 x 5 @ 20kg Low bar squat
1 x 5 @ 50kg Low bar squat
1 x 5 @ 80kg Low bar squat
1 x 2 @ 120kg Low bar squat
3 x 1 @ 150kg Low bar squat
1 x 5 @ 20kg Press
3 x 1 @ 56kg Press
1 x 4 @ 40kg Power clean
3 x 1 @ 72.5kg Power clean
1 x 1 @ 20kg Chin up
I rocked up to the Haus to do singles today, nothing too extreme, just the weight I would do if this was a normal rather than a race week. That was until I realised how close I'd be to 150kg in my squats.
In words which will never get less funny, "it's heavy", but fuck I'm happy to have them done. 9 months ago I squatted 80kg, it's likely I'll double that original figure within the next 3 months.
Everything bar the chin up was pretty standard fare. The chinup was... a bit of a giggle, but cool none the less. It wasn't quick, it wasn't overly pretty, but it is written in my book and I'm happy about that.
PMPW: 97kg
Sunday, 29 January 2012
29/01/2012
SKCC Crit:
Tim called it on Friday, Skinsuit Sunday was on at SKCC!
I rolled in early and volunteered to help marshal d-grade as a warm up. Mostly it meant sitting at the back with the occasional effort to move up and keep everyone left as b-grade passed.
It was (a lot) hotter than last week, but there still wasn't much wind, I hoped this meant a sprint finish was on offing and contented myself to sit in. A few attacks went up the road, but the hot conditions meant they were short lived.
At 10+3 to go, Lee was getting hot and cold shivers, I gave him a spare bottle of water and realigned my goals. With Lee out of the finish I thought about how I felt. I felt great, in fact I wanted a chance to test myself against Nick Walker, Chris Tymms and Aaron Salisbury in the dash for the line.
I found Lou in the bunch, he's offered to help me a few times before, but this time I was prepared to commit to it. I asked him to get me to the last corner first. Well 2nd, I wanted to come off his wheel and leave everything (bar skin) on the road.
As we got down to 3 to go I move forward, 2 to go and I found Lou's wheel, 1 lap to go and it was on. Adrenalin had started to pump through me, round the first of 5 corners and we were sitting around 5th / 6th. PERFECT!
Unfortunately round the second corner I got a good knock to the bars and was pushed wide. Inside foot unclipped my mind played me clips of the crashes I'd seen on this corner. I aimed to keep the bike upright and try and stop it before I collected the outside curb. What I wasn't doing was holding my place and continuing on to the sprint.
I'm somewhat pissed, partly at whoever undercut the bunch and forced riders to move out mid corner, and partly because this is a few races in a row (that I've cared about / felt good) where I've been unable to take a bit of contact and keep racing.
Next race (18th) it's fucking on. I'll have a few more weeks of speed in my legs, and I will not be denied!
D: 82.8km
A: 65m
Intervals:
After the crit I was a touch warm, so I downed a tub of icecream, lay about in the a/c livingroom and drank a heap of water.
Come 7pm I had a decent throbbing headache, something that google tells me is one of the symptoms of heat stress. What google wouldn't tell me, but I knew anyway was if I didn't get my intervals done tonight, I was unlikely to get them done before the Vic Champs. I wanted them done before Vic Champs so I got out another skinsuit and jumped on the trainer.
1 x 5min E1
2 x 6s HCLR
1 x 7s PG+12 from 0rpm (left leg)
1 x 7s PG+12 from 0rpm (right leg)
1 x 18sPG PG-20 from 120rpm (seated)
Looking down to organise the right gear for the next effort I was very displeased to see I'd just drilled myself in the wrong gear, so I stopped the clock and rolled easy until the 18 minute mark. Why? Carl writes his ergos with effort start times, and I knew I'd be unable to calculate variances if I tried to continue and make up the effort later (thus shifting all the start times).
1 x 18min E1
1 x 24s PG-4 from 110rpm (seated)
1 x30s 34s PG-6 from 80rpm (seated)
1 x34s 44s PG-6 from 80rpm (seated)
I'm not sure the skinsuit made me any faster, I had it zipped down past my navel, so any aerodynamic benefit would have been out the window.
It certainly didn't get me all the way through the 40 second effort without smacking the wall. I got to 32 seconds and went boom. 130rpm down to 108rpm in the next 8 seconds and a lingering fear that I didn't put everything into the pedals.
Was it sensible to do this session? Probably not, but fuck you and fuck your sensibilities. I did this one because I want it it my legs and because excuses suck.
Bring on taper week!
PMPW: 98kg
Tim called it on Friday, Skinsuit Sunday was on at SKCC!
I rolled in early and volunteered to help marshal d-grade as a warm up. Mostly it meant sitting at the back with the occasional effort to move up and keep everyone left as b-grade passed.
It was (a lot) hotter than last week, but there still wasn't much wind, I hoped this meant a sprint finish was on offing and contented myself to sit in. A few attacks went up the road, but the hot conditions meant they were short lived.
At 10+3 to go, Lee was getting hot and cold shivers, I gave him a spare bottle of water and realigned my goals. With Lee out of the finish I thought about how I felt. I felt great, in fact I wanted a chance to test myself against Nick Walker, Chris Tymms and Aaron Salisbury in the dash for the line.
I found Lou in the bunch, he's offered to help me a few times before, but this time I was prepared to commit to it. I asked him to get me to the last corner first. Well 2nd, I wanted to come off his wheel and leave everything (bar skin) on the road.
As we got down to 3 to go I move forward, 2 to go and I found Lou's wheel, 1 lap to go and it was on. Adrenalin had started to pump through me, round the first of 5 corners and we were sitting around 5th / 6th. PERFECT!
Unfortunately round the second corner I got a good knock to the bars and was pushed wide. Inside foot unclipped my mind played me clips of the crashes I'd seen on this corner. I aimed to keep the bike upright and try and stop it before I collected the outside curb. What I wasn't doing was holding my place and continuing on to the sprint.
I'm somewhat pissed, partly at whoever undercut the bunch and forced riders to move out mid corner, and partly because this is a few races in a row (that I've cared about / felt good) where I've been unable to take a bit of contact and keep racing.
Next race (18th) it's fucking on. I'll have a few more weeks of speed in my legs, and I will not be denied!
D: 82.8km
A: 65m
Intervals:
After the crit I was a touch warm, so I downed a tub of icecream, lay about in the a/c livingroom and drank a heap of water.
Come 7pm I had a decent throbbing headache, something that google tells me is one of the symptoms of heat stress. What google wouldn't tell me, but I knew anyway was if I didn't get my intervals done tonight, I was unlikely to get them done before the Vic Champs. I wanted them done before Vic Champs so I got out another skinsuit and jumped on the trainer.
1 x 5min E1
2 x 6s HCLR
1 x 7s PG+12 from 0rpm (left leg)
1 x 7s PG+12 from 0rpm (right leg)
1 x 18s
Looking down to organise the right gear for the next effort I was very displeased to see I'd just drilled myself in the wrong gear, so I stopped the clock and rolled easy until the 18 minute mark. Why? Carl writes his ergos with effort start times, and I knew I'd be unable to calculate variances if I tried to continue and make up the effort later (thus shifting all the start times).
1 x 18min E1
1 x 24s PG-4 from 110rpm (seated)
1 x
1 x
I'm not sure the skinsuit made me any faster, I had it zipped down past my navel, so any aerodynamic benefit would have been out the window.
It certainly didn't get me all the way through the 40 second effort without smacking the wall. I got to 32 seconds and went boom. 130rpm down to 108rpm in the next 8 seconds and a lingering fear that I didn't put everything into the pedals.
Was it sensible to do this session? Probably not, but fuck you and fuck your sensibilities. I did this one because I want it it my legs and because excuses suck.
Bring on taper week!
PMPW: 98kg
Saturday, 28 January 2012
28/01/2012
Hell Ride:
It was a fairly monstrous (big) bunch that rolled clear of Blackrock at 7am, I tried to keep myself forwards by rolling to the front when I felt I had slipped too far back, but was in a group that got caught by lights somewhere near Seaford. I rolled through a couple of times on our way back on to the front group.
I slipped up to the top 20 riders as we hit Olivers, it was nice to not have to dodge hoards of riders and vary my speed to get around them. Still the pace was kept on over the top and through the next rollers, so it's not like it made my life infinitely easier.
I was there for one thing, get a solid 30+ second effort in for the sprint into Blackrock. So as we rounded Mentone I asked one Omara Cycles guy who I've chatted to a few times if he'd get me forwards. He did so my thanks go to the tall dude whose name I don't know but whom I've pushed up some hills several times.
Up Rickets a few guys on the front were single file but right behind them there was 5-6 dudes side by side, with none of them looking likely to pull through. I cant remember how it happened, it's likely I let loose a verbal barrage and someone moved and/or attacked, but when a gap opened I drove through it, round the lead riders and into the gap that Andy Naylor had opened up off the front. I think my efforts took me from the top of Rickets to just after the exit of the turn, at which point a bunch of guys including Baden Cooke and Allan Davis attacked. That's kind of cool.
Anyway from there I sucked in air, watching the sprint up the road. I then sucked in air watching the bunch roll past. I then sucked in air watching the bunch up the road.
Even at $14, I cant resist avo and fetta mash post ride.
D: 93.9km
A: 285m
PMPW: 97kg
It was a fairly monstrous (big) bunch that rolled clear of Blackrock at 7am, I tried to keep myself forwards by rolling to the front when I felt I had slipped too far back, but was in a group that got caught by lights somewhere near Seaford. I rolled through a couple of times on our way back on to the front group.
I slipped up to the top 20 riders as we hit Olivers, it was nice to not have to dodge hoards of riders and vary my speed to get around them. Still the pace was kept on over the top and through the next rollers, so it's not like it made my life infinitely easier.
I was there for one thing, get a solid 30+ second effort in for the sprint into Blackrock. So as we rounded Mentone I asked one Omara Cycles guy who I've chatted to a few times if he'd get me forwards. He did so my thanks go to the tall dude whose name I don't know but whom I've pushed up some hills several times.
Up Rickets a few guys on the front were single file but right behind them there was 5-6 dudes side by side, with none of them looking likely to pull through. I cant remember how it happened, it's likely I let loose a verbal barrage and someone moved and/or attacked, but when a gap opened I drove through it, round the lead riders and into the gap that Andy Naylor had opened up off the front. I think my efforts took me from the top of Rickets to just after the exit of the turn, at which point a bunch of guys including Baden Cooke and Allan Davis attacked. That's kind of cool.
Anyway from there I sucked in air, watching the sprint up the road. I then sucked in air watching the bunch roll past. I then sucked in air watching the bunch up the road.
Even at $14, I cant resist avo and fetta mash post ride.
D: 93.9km
A: 285m
PMPW: 97kg
Friday, 27 January 2012
27/01/2012
Commute:
Holy shit, it's a week until the Vic Masters Track Championships. When the hell did that happen?
I'll cram in some more training this weekend then sit down and think about next week next week. At the moment the time of 1:08 is starting to solidify as an aim for my 1Km ITT, it's probably a bit optimistic, a full 5 seconds off what I did at metros, but that's where it's at. I think I'd be happy with 1:10 and pleased with sub 1:10, but 1:08 is going to the the goal.
D: 17.4km
A: 45m
CE: 1
PMPW: 97kg
Holy shit, it's a week until the Vic Masters Track Championships. When the hell did that happen?
I'll cram in some more training this weekend then sit down and think about next week next week. At the moment the time of 1:08 is starting to solidify as an aim for my 1Km ITT, it's probably a bit optimistic, a full 5 seconds off what I did at metros, but that's where it's at. I think I'd be happy with 1:10 and pleased with sub 1:10, but 1:08 is going to the the goal.
D: 17.4km
A: 45m
CE: 1
PMPW: 97kg
Thursday, 26 January 2012
26/01/2011
Power Haus:
2 x 1min Row
1 x 100 Skips
2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 80kg High bar squat
1 x 2 @ 115kg High bar squat
5 x 5 @ 137.5kg High bar squat
1 x 5 @ 20kg Bench Press
3 x 5 @ 72kg Bench Press
1 x 5 @ 80kg Dead lift
1 x 5 @ 162.5kg Dead lift
2 more PBs, one each for 5x5 squat and bench press.
I think I should hold my dead lift at this weight, and may do the same with squats as my shoulders aren't coming up as quickly as I'd hope.
While I was hanging around between sets I yelled at Dino and Nick who were doing the speed endurance program I did last night. Poor fuckers.
CE: 1
PMPW: 97kg
2 x 1min Row
1 x 100 Skips
2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 80kg High bar squat
1 x 2 @ 115kg High bar squat
5 x 5 @ 137.5kg High bar squat
1 x 5 @ 20kg Bench Press
3 x 5 @ 72kg Bench Press
1 x 5 @ 80kg Dead lift
1 x 5 @ 162.5kg Dead lift
2 more PBs, one each for 5x5 squat and bench press.
I think I should hold my dead lift at this weight, and may do the same with squats as my shoulders aren't coming up as quickly as I'd hope.
While I was hanging around between sets I yelled at Dino and Nick who were doing the speed endurance program I did last night. Poor fuckers.
CE: 1
PMPW: 97kg
Wednesday, 25 January 2012
25/01/2012
Commute:
I am guilty of dawdling a little on my way home tonight, for in my bag was a piece of paper outlining the world of pain I was (voluntarily) pedalling towards.
D: 17.3km
A: 45m
Intervals:
1 x 5min E1
2 x 6s HCLR
1 x 7s PG+12 from 0rpm (left leg)
1 x 7s PG+12 from 0rpm (right leg)
1 x 18s PG from 120rpm (seated)
1 x 24s PG-4 from 110rpm (seated)
1 x30s 34s PG-6 from 80rpm (seated)
1 x34s 44s PG-6 from 80rpm (seated)
Writing this it all becomes obvious where I went wrong, but at the time I just did what I thought I was told. I now believe in my interval induced delirium I read the starting time of the last two intervals (minutes) as the duration of the intervals (seconds).
So there I was, 34 seconds into a 44 second interval when the lights went completely out in my legs. If I had had half a brain cell working on something other than "PEDAL YOU FAT WHORE", I would have realised that was the time to stop, instead I had 10 very long seconds. I went from somewhere around 140rpm down to 110rpm.
For what happened after I fell off the bike, refer to last week.
PMPW: 96kg
I am guilty of dawdling a little on my way home tonight, for in my bag was a piece of paper outlining the world of pain I was (voluntarily) pedalling towards.
D: 17.3km
A: 45m
Intervals:
1 x 5min E1
2 x 6s HCLR
1 x 7s PG+12 from 0rpm (left leg)
1 x 7s PG+12 from 0rpm (right leg)
1 x 18s PG from 120rpm (seated)
1 x 24s PG-4 from 110rpm (seated)
1 x
1 x
Writing this it all becomes obvious where I went wrong, but at the time I just did what I thought I was told. I now believe in my interval induced delirium I read the starting time of the last two intervals (minutes) as the duration of the intervals (seconds).
So there I was, 34 seconds into a 44 second interval when the lights went completely out in my legs. If I had had half a brain cell working on something other than "PEDAL YOU FAT WHORE", I would have realised that was the time to stop, instead I had 10 very long seconds. I went from somewhere around 140rpm down to 110rpm.
For what happened after I fell off the bike, refer to last week.
PMPW: 96kg
Subscribe to:
Posts (Atom)
