Sunday, 31 August 2014


St Kilda East - Port Melbourne - St Kilda East:
I was going to go for a roll this morning, early so I could be back in time to go for a roll with the Dawns, but after being too lazy to organise it, I found myself also too lazy to go solo. Thus, today featured just a lovely roll in the sun with the tiny Canadian.

Strava link.

D: 27.2km
A: 58m

PMPW: 89kg

Saturday, 30 August 2014


St Kilda East - Two Bays - St Kilda East:
I wanted a little test of my knee. It's been on my mind, but I think that's simply because I've been mindful of it. Anyway, I sent Bing yesterday to tee up an early roll down to Frankston, and then rocked up to find we had a solid 8-10 blokes including the ever quadtacular DK.

I was mentally preparing myself for a Wednesday long loop, but instead we hit a bunch of stuff used by the VIS boys. Pretty much instantly there were divisions in our group along ability lines, and I did my best to go with the Bing and DK one. I managed to too... but given they were chatting, I think it had more to do with them taking it easy before racing tomorrow, than it had to do with my own fitness.

So today's test included seated around the loop Bing devised, and chopping off in the Rush shoppy from Mordi.

On the other side of the equation, the recovery and rehab side, I got a new longer, and firmer foam roller, a hard "massage" ball, and a big elastic band to help beat the muscles controlling my knee into submission. The band is odd and the ball is evil, but I've got mixed feelings about the roller. It's harder, and thus hurts, but it gets in better and I don't fall off it easily.

Strava link.

D: 96.0km
A: 446m

PMPW: 88kg

Friday, 29 August 2014


It's a little known fact, that Jean-Paul Sartre was first drawn to his thoughts on Existentialism when out for a ride, he realised he'd forgotten to start his garmin, and thus had no record of the distance already travelled. This crisis lead to the famous notion that "existence precedes essence", and still applies to riding today.

If a ride isn't on strava, does it really exist?

D: 8.4km
A: 51m

PMPW: 88kg

Thursday, 28 August 2014


6am NRR:
Right at the start, it seemed like no one was interested in doing much today. We didn't roll out until 6:02, and then it was just a bit of a lazy two up roll. Gradually the pace lifted, and soon enough it was single file for 20-30 riders.

I never felt super stretched when on a wheel, but if a surge or inattention caused a slight gap, it took a concerted effort to close it.

Given the fast pace, the only time I hit the front was coming out of the golden mile. We got some lights, and I decided I'd do my bit to get the sprint train started. I got on the front and worked to get things going, had a look back to ensure that everyone was on, and realised that I had pulled Jono Cantwell and myself clear. I gave a perfunctory "we're on" and nailed myself for a few hundred metres to make the gap as big as possible as quick as possible.

I rolled to the side, getting ready to grab Jono's wheel and fully hate life... but he soft pedaled through and I pulled the chute, the impetus was lost.

Strava link.

D: 45.7km
A: 179m


D: 12.4km
A: 96m

PMPW: 89kg

Wednesday, 27 August 2014


I haven't been on the foam roller much this last week, and suddenly my ITBs are tight like I've been cracking out back to back 600km weeks.

So I got back out the evil, foam cylinder and started the process of getting them moving again.

D: 5.6km
A: 34m

PMPW: 89kg

Tuesday, 26 August 2014


6am NRR:
I rolled a turn here or there, probably like 3 in total, but the pace was pretty decent and I was getting a reasonable workout just hanging out in gold class. What I did do was use any small gaps, and the BP sprint as a chance to practice holding low form out of the saddle.

It still feels odd, and after 4-5 pedal strokes the smooth action breaks down and it's a bit pig rooty. I recall Dunny saying for him the sprint stops when the form fails. I believe he is trying to reinforce only the proper behavior, much like how I try and teach track standing (if you're going to fail, pedal out rather than clip out). I might keep that in mind next time, and only sprint for as long as I can sprint smoothly.

Strava link.

D: 47.9km
A: 183m


D: 8.7km
A: 47m

PMPW: 90kg

Monday, 25 August 2014


Ok, so I worked out where I read the piece on childhood sports development that I couldn't remember last Thursday. It wasn't an article, and I didn't read it. It was a Tedx video linked by Carl, and it's worth the 14 minutes of your time to listen to it.

D: 5.8km
A: 35m

PMPW: 90kg