Thursday, 30 April 2009

30/04/2009

Commute:
D: 23.1km
A: 210m

Jeff's:
2 x 10 Deck Squats @ 4kg
1 x 10 Powerband Sprints
1 x 100 @ 16kg (2x8kg KB) Box Jumps
1 x 10 Powerband sprints
1 x 100 Waterbag Hang Cleans
1 x 100 Jackknives
1 x 100 @ 4kg Slam ball
1 x 50 Waterbag Hang Cleans
1 x 10 Skin the Cat
1 x 50 @ 8kg MB Slams

I found that my abs were still tight after last weeks efforts and couldn't pull through to standing in the deck squats. I grabbed a 4kg KB to use as a counterweight so I could get the reps.

First set of powerband sprints were awesome, once we got enough weight in the tyre anchor.... it started to slide on the first couple. :)

The first Jackknife hurt, the abs just didn't want to do it and my knee was complaining. Below is a video showing just how attrocious my effort was. Special thanks to Jim for filming it... you're such a good friend.


This is Justin doing his first ever set of Skin the Cat.



TdB:
Went too hard too early up past the school to the Shell (High St) and blew up.

I buried myself up the cutting, and managed to go up the outside of most of the lead bunch to ensure I was near the guys riding off the front. Got on down the hill and did my best for both the Heidelberg/Heidelberg sprint and the Red Rooster sprint. I was a bit far back, a bit boxed in and a bit lacking in snappy power. Still I'm happy with how it all went.

Bag weight: 6kg
D: 50.8km
A: 600m

PMPW: 91kg

Wednesday, 29 April 2009

29/04/2009

Rest:
I really wasn't sure what to do today. Fatties is my favourite night of the week, seriously who doesn't love smashing themselves on skinny dirt tracks?

I decided to take the day off though, hard morning yesterday and I plan on pounding myself into teeny tiny little pieces tomorrow at Jeff's then possibly TdB.

There is also my left knee which took a good bump at some stage during the crits last night. I've given it a couple of anti-inflams and it feels like it should be right to go tomorrow.

PMPW: 90kg

Tuesday, 28 April 2009

28/04/2009

5:45am NRR:
Decided to do NRR last night, with the aim of destroying it from the front. I would be on the bike rain hail or shine darkness.

Woke to my 4:55am alarm and the body put in a requet for more sleep.... request denied!

Rolling out of the house there was water on the road, but the BOM Radar said that the worst of the rain had passed the rides route.

On the front the whole way down, felt ace, I kept unconsciously half wheeling the guy next to me trying to get the speed up. Around Moorabin it started to rain, by Mordialloc the rain was icy and as we turned the roundabout it became obvious there was going to be a ripping cross wind.

I stayed on the front after the roundabout and turned up the speed. Work the quads, work the hammies then work the glutes. I used this system to keep the pace up through to Mentone, no one could come around, the guy behind was struggling to hold my wheel, still to hurt everyone else I was digging deep and my legs were really starting to protest.

About then a dude in bikeforce kit pulled through and we rolled longish turns with help from 1 or 2 other riders. Any time a rider didn't pull through, I got on the front. Soon I was starting to feel pretty hammered, I started to leave bikeforce on the front for longer. I felt guilty about that, I was meant to be in the hurt box, it should have been me suffering but it was hard to bring myself to voluntarily go into that amount of pain.

The cross winds and Brighton hammered the small bunch that was left, and 4 of us basically rode off the front. I put one last big effort in through Elwood, seeing how long I could hold people behind me for. Then it was a game of try and hold bikeforce's wheel as he pulled through for his turn. There was no sprint we were all too spent.

Hot coffee and a hot shower made me feel a lot more human again.

D: 41.9km
A: 125m

Dirt Crits - Flat hill:
Rocked up with the single speed and pre rode the course a couple of times. It looked like it'd be a bit of fun and that's all I was after. I just couldn't muster a good enough reason to flog myself, but giggles I could do.
10 minutes before the start it began to rain, and from then on I had no choice about going fast. The track became a bit greasy and speed became governed by traction, with pythons (semi-slicks) on I had no traction at all. Still 30 minutes + 3 laps equalled a LOT of drifting practice, and I had a blast.

Fat Cyclist and his recent spate of mtb vids make me want a helmet cam.

PMPW: 91kg

27/04/2009

Lazy:
I did nothing today, no riding, no stretching... not even fast chicken eating.

Chickens eaten: 0
PMPW: 90kg.

Sunday, 26 April 2009

26/04/2009

Rest:
Oh my freakin abs! Starting late last night my hip flexors and abdominal muscles tightened up, leaving me to walk bent over like an old man. DAMN YOU JACKKNIVES!

Just a big case of CBFs today, sitting on the couch xbox controller in hand, thankful I wasn't out in the cold/rain/wind.... knowing that next weekend at the GMBC 30km race I probably will be.

PMPW: 89kg

Saturday, 25 April 2009

25/04/2009

Kinglake:
Rolled out of the house at 6:30 to meet Jim and BJ in Rosanna @ 7:30. The temperature was low with the chance of rain, I ached in my lats, babs and quads.... and we were planning a day in the hills. ACE!

Early on the two boys were dropping me with ease, anything over 0.0001% gradient highlighted how smashed my legs were, by the time we reached St Andrews I was starting to feel better.

The ride up the Kinglake climb was tempered by the guys seeing the extent of the fire damage for the first time, by the time we hit the cutting I was starting to feel almost normal. With a light mist/drizzle in the air I decided to stretch out the gear I was in and to my surprise the other two dropped off my wheel.... they were probably just taking it easy.

P4250026

A apple/berry scroll and a hot chocolate later it was time to roll home. After Jim and BJ turned to go home via Warrandyte I slipped in a few extra hills through Eltham, Rosanna and my favourite... Burgundy St *shudder*.

D: 126.8km
A: 1960m

Post ride I was feeling even stiffer, so welcome to stretchtown population Neil.

PMPW: 90kg.

Friday, 24 April 2009

24/04/2009

Rest:
I've got a ton of soreness in my glutes, upper abs, lats and calfs today.

Spent an hour stretching in front of the TV with a protein shake and a towel to mop up all my tears. I'm such a wuss when it comes to stretching and massage.... "boohoo it hurts"

Chickens eaten: 0

PMPW: 90kg

Thursday, 23 April 2009

23/04/2009

Feeling pretty plain today, just an overall sense of tiredness.

Commute + To Jeff's + Errands:
D: 72.5km
A: 535m

Jeffs:
2 x 20 Deck Squats
3 x 10 Powerband Sprints
2 x 50 @ 20kg (2x10kg KB) Box Jumps
1 x 20es @ 24kg (2x12kg KB) Box Step Ups to Lunges
1 x 50 Waterbag Hang Cleans
3 x 50 Jackknives
2 x 10es @ 16kg Lunges w foot in hanging ring
1 x 50 Jackknives w feet in hanging rings

I'm reaching further each week with the power band runs, they're a good challenge to see how far you can get.
The Box jumps hurt, the first 10 are easy, the second 10 come without too much hassle, I need to concentrate on 21-30, the final 20 seem like it's all down hill to the end.
The Step Ups to Lunges were fairly tough today, really felt it through my quads.
The Jack knives continue to destroy my hip flexors, the ones in the rings were easier but very odd.... Jeff told me my form was horrendous.
The Lunges with a foot in a hanging Roman ring were down right evil. I mean it, even Lucifer was wincing at the thought of them.

The devil (Jeff) performing his own devil exercise (Lunges w foot in hanging ring):


PMPW: 89kg

Wednesday, 22 April 2009

22/04/2009

Fatties:
A reasonable sized bunch tonight including some fast boys like PVDP, Benny, AJ and Bellie. The ride headed in towards the city and some of the already technical trails were more so due to erosion exposing more rocks or just plain narrowing the trail bed.

I really wasn't feeling the flow on my SS, I think it's simply because i was a little tired and not able to put as much concentration into sighting lines early then pumping/whipping the bike where it needed to be.

Anywhere much past 3rd/4th wheel and the dust kicked up into the lights and made life even harder. Even with the CBFs I was able to slot myself in around 4th/5th through most sections. Trying to hold that speed with poor flow meant i was really tense through the arms, shoulders and neck. Sadly even consciously trying to relax and look further up wasn't helping..... still good fun ride.

R: 2:06
A: 380m

PMPW: 90kg

Tuesday, 21 April 2009

21/04/2009

Commute:
D: 32.6km
A: 189m

TdB:
D: 37.6km
A: 510m

Not feeling terribly great today, the mind was pretty distracted and the legs felt odd. They lacked the top 5%, but more than that, it was hard to access the power that was there.... It's hard to explain, I suppose they're just tired.

PMPW: 91kg

Monday, 20 April 2009

20/04/2009

Commute:
I am hammered today. I ache from multiple bruises and general muscle fatigue. It's totally worth it though, I'm still on a high from yesterday's result.

Commute to/from work on the roadie.
D: 28km
A: 230m

Chickens eaten: 1/2

PMPW: 90kg

Sunday, 19 April 2009

19/04/2009

BMC 100:

Race report here.

I think the work with Jeff has helped put some hardness into my legs/brain, as I was able to attack over and over on the hills. It was great to be able to open up gaps and/or bridge to those ahead, knowing that I could do it again the next hill.

D: 101.5km
A: 2160m
R: 5:22

Total stacks: 3
2m high bridges fallen off: 1
People I'm very happy to have chased down: 9
Category place: 4th (open, equivalent to 19th in Elite)
Post race beers drunk: 2... and counting
Post race sausages: 1

PMPW: 90kg
Post race weight: 90kg

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Jeff having a go at a $5 sausage, they were awesome.

18/4/2009

Rest:
Rode Melburn Roubaix, it was far more fun than expected. It's a ride consisting of the longest loopiest and steepest sections of blue stone cobbled back alleys Melbourne has to offer.

After a flat early I teamed up with Brett Kellett, I read the map, he read the instructions. We kept the pace high and employed the "get behind and grind" method of cobble ridding to much success.

PMPW: 89kg

Friday, 17 April 2009

17/04/2009

Rest:

I did no exercise today..... wait does eating half a chicken for lunch count..... what if I told you I ate it fast...... fine.... I did no exercise today.

Spent a couple of hours chatting to Carl about road racing and the Warny. I'm feeling like it's something totally doable, and that if I can learn to suffer a lot and just hang on to fast wheels all day a top 20 finish.

He's going to throw together a list of a few races for me to do in preparation and I'll start to cobble together a season plan around it all.

It's going to be an interesting 6-7 months. Team enduros, solo enduros, road races... Carl has even offered to do some motor pacing with/for me before the Warny.

Chickens eaten: 1/2

PMPW: 89kg

Thursday, 16 April 2009

16/04/2009

Commute:
D: 45.5km
A: 252.1m

Jeff's
A more skills and core based session as we're all racing the BMC 100 this weekend.
2 x 20 Deck Squats
3 x 10 Powerband Sprints
3 x completely failing to lunge on balance board
3 x 20 (10es) @ 16kg Swings on balance board
2 x 20 (10es) @ 16kg Figure 8's on balance board
2 x 15 Prisoner Jump Squats

The lunge attemps were just woeful... nothing more can be said.
My swings were pretty craptacular until the last set. On it I somehow managed to do each side without "dabbing" but dabbed between.
Figure 8's were pretty terrible as well until I realised that I needed to hold the handle on the side to make changing hands better.

Firstly, here is how the exercise should be done as demonstrated by Jeff (left) and Alex (right).


Now here is me.


PMPW: 89kg

Wednesday, 15 April 2009

15/04/2009

Fatties:
Really small group tonight, we only started with 5 guys and by the end it was just me and Ben Randall. I'm not sure if it was just that everyone is racing the BMC 100km this weekend but the pace never felt all out.

The ride headed out towards Westerfolds Park, railing through Bruces Paddock felt awesome, I chased Ben and Matt Ligtermoet trying to whip the bike through the turns, trying to ignore how little information my brain was getting from the HID spot and just flog it.

The strong wind this morning had brought a lot of plant matter to the trail. Most of it just added a little extra drift to the tyres, but the occasional tree across the trail had us all grabbing brakes. Moments later we'd be hooking around corners at normal speeds, forgetting that there might be another tree.

We stopped at the back of Westerfolds, chatted for a while and then came back in via the alley loop. The cutting/dog climb was tough, but the next one up the driveway is brutal on the SS. While life would be easier on a smaller gear, I'm proud I cleaned them both on 38x17.

It was also good when Matty said he thought I was riding faster/better than him, I think he was mistaken, but still it'd be nice to be as fast as Matt one day. :)

PMPW: 89kg

Tuesday, 14 April 2009

14/04/2009

Rest day:
Legs felt a bit tired today. A bit more stretching required.

Commute to/from work on the roadie.
D: 28km
A: 230m

PMPW: 89kg

Monday, 13 April 2009

13/04/2009

Melbourne->Mordialloc->Melbourne:
Just a nice roll to Mordi with Ian and Tim. We found James from spoke(n) on route and just cruised together.

D: 49.5km
A: 205m

I'm feeling pretty tight through both hips and my left ilio psoas. I'll need to keep stretching through the next few days.

PMPW: 90kg

Sunday, 12 April 2009

12/04/2009

Melbourne->Kinglake->Melbourne:
Met with Ian to head up Kinglake, I wasn't feeling 100% but he was pretty beat up from the previous couple of days.

Sadly we didn't get to do the Yarra Glen loop I'd hoped for, but it was nice to get up Kinglake again.

The extent of the fire was staggering, seeing aluminium signs melted and chunks of steel fused into the road was sobering. The complete destruction of the small service station at Kinglake really brought it home.

P4120003

D: 131.1km
A: 1630m

Commute to/from Jeff's:

D: 38.4km
A: 310m

Jeff's:
Jeff's wasn't a normal circuit session, there was a matrix drawn up on a whiteboard with names and exercises. We had to try and complete as many as possible in 45 minutes.

Completed:
50 x (25es) Snatch @ 16kg KB
50 x Aqua bag hang cleans
500m run
50 x (25ex) Walking lunges
50 x (25es) Sledgehammer on tyre
500m run
50 x (25es) Cleans @ 20kg KB
50 x (25es) Sledgehammer on tyre
500m run
50 x (25es) step up to lunges @ 16kg
50 x Jackhammers - inclined
50 x Wall Ball @ 4kg
50 x Thrusters @ 11.5kg MB
100 x (50es) Swings @ 16kg KB

Incomplete:
10/50 Push ups
30/100 Jump chin ups

Not started:
50 x Slam ball @ 20kg

I did the Jackhammers inclined as my feet/toes were cramping. I need to get better at push ups and chin ups, I'm seriously woeful. I'm ashamed that I completely avoided slam ball.... it ruins me, but I should be able to man up to it.

PMPW: 89kg

Saturday, 11 April 2009

11/04/2009

Melb->Mt Dandenong->Melb:
Met Ian in the city to go ride Mt Dandenong. I was worried he'd open me up again after yesterday's display of power. Rolled out via bike paths then Canterbury Rd.

Up the 1 in 20 I set a moderate tempo until it started to flatten out, Ian then pulled around for a few kms. From there we swapped turns depending on how we felt, about 1km from the top I pulled to the front and tried to lift the tempo slightly. 500m to go and I was running at 90%, 250m and it was up to 95%. I stood for the last 50m, glanced over my shoulder and realised Ian had dropped off long before.... wasted effort.

We rolled across to Olinda and down "the wall", at the bottom it was a quick 180 turn and straight back up. I decided not to go above my 21t as Ian only had a 23t cassette and I wanted it to be "fair" (above the 21 on my cassette is a 24t). Ian must have cracked on the 1 in 20 as even soft pedalling I was pulling away. I pushed through for a 00:20 flat.

We did a quick trip up to a cloudy Sky High, back to Olinda for some grub, them home via Belgrave, the Eastern Freeway, Clifton Hill and the CBD. :)

P4110023

D: 138.3km
A: 1735m

PMPW: 89kg

Friday, 10 April 2009

10/04/2009

Melb->Mt Eliza->Melb:
Went for a "recovery ride" with Ian. The little shit attacked a few of the rollers and really stretched me to my limit. Power was a little down after yesterday's weights.

We stopped for a really crap coffee in Mt Eliza, then rolled home.

I copped 2 flats on the way down, and a slow leak on the way home. :(

D: 106.3km
A: 345m

PMPW: 89kg

Thursday, 9 April 2009

9/04/2009

Commute + to Jeff's:
D: 24.0km
A: 240m

Jeff's:
With a long weekend this weekend and the BMC 100km the following weekend, I decided to hammer myself at Jeff's.

2 x 20 Deck Squats
3 x 10 Powerband Sprints
2 x 50 @ 24kg (2x12kg KB) Box Jumps
2 x 20es @ 24kg (2x12kg KB) Box Step Ups to Lunges
1 x 150 @ 53kg BB Jump Squats
1 x 20 Waterbag Hang Cleans
1 x 150 @ 53kg BB Jump Squats
1 x 20 Waterbag Hang Cleans
1 x 150 @ 53kg BB Jump Squats
1 x 20 Waterbag Hang Cleans

With the garage door open I was able to run further than before... to just outside onto the driveway.
I upped the weights for box jumps and steps ups to 24kg compared to the previous 20kg. The box jumps were brutal, I was a sweating mess after the first set and my forearms were on fire from gripping the weights.
I aimed for speed on the first set of jump squats, my form was terrible.
2nd set of jump squats my HR was still up from the waterbag and I had to stop twice when i felt a little dizzy and nauseous. 3rd set I turned the brain right off and just pushed them out.

TdB:
Felt good after Jeff's so decided to smack out some hills. A bunch left early so I jumped on. I sat on most of the ride, but decided to empty the tank at the end.
Led out tattooed Simon to the Ivanhoe junction. Working for someone else allowed me to just nail the legs, we topped the rise in 2nd/3rd, he attacked down the hill, I jumped on the next small bunch going past. Simon 1st for red rooster sprint, I managed to kick around the bunch for 3rd.

D: 48.3km
A: 570m

Wednesday, 8 April 2009

8/04/2009

Fatties:
It was a pretty easy night, no one seemed inclined to smash themselves. Took the single speed out, and the ride headed in.

Managed to tear two big wholes in my bibs, one on each thigh.... ace!

T: 2:10
A: 340m

PMPW: 89kg

Tuesday, 7 April 2009

7/04/2009

Commute:
Looking at BOM I thought I would be ok, but 15 minutes in I was soaked.
D: 14.6km
A: 135m

Alpine Tour De Burbs (TdB):
Solid group of guys out tonight including Paul Van Der Ploeg. The dude's hip bones are in line with my shoulders and he makes every climb look easy! I rode ok, attacked from around 7 riders back on the final climb to Ivanhoe junction and narrowly missed the win. Rode the whole thing with my crumpler... the extra 4kg hurt on the way up the hills but it helped on the way down.
D: 52.3km
A: 560m

PMPW: 90kg.

Monday, 6 April 2009

6/04/2009

Rest day:
Thoughts of a recovery ride were crushed by a mind numbing tiredness.

15 minutes stretching, big serves of food and plenty of sleep.

PMPW: 90kg

04/04 - 05/05/2009

Mont 24 hr:
Raced a 4 man team with Jimmy, Steve and David. What was going to be a cruisy race turned into a proper race with Jim putting in a ripper first lap.

At the end of the race we were 9th out of 142 4-man teams. I gave everything on my last lap to send Steve out again, sadly I missed the cut off by mere seconds. It wouldn't have effected our result, but it would have been good to force him to go again. :)

P4050017

D: 122km
A: 1503m

3/04/2009

Rest Day:
Rode the MTB to meet Jim before heading to Canberra for the Mont 24hr.

D: 15km

Thursday, 2 April 2009

2/04/2009

Jeff's:
I was meant to take it a little easier tonight considering the 24hr on the weekend. I decided the 24hr isn't important enough to break the training too much so didn't end up backing off much (if at all). By half way through the session I was pushing hard through the sets, trying to increase speed, I'm not sure I achieved it, but I certainly sweated a lot.

2 x 20 Deck Squats
3 x 10 Powerband Sprints
2 x 50 @ 16kg (2x8kg KB) Box Jumps
2 x 20es @ 20kg (2x10kg KB) Box Step Ups to Lunges
2 x 200 @ 53kg BB Jump Squats

Powerband Sprints:


Box Step Ups to Lunges:


PMPW: 88kg

Wednesday, 1 April 2009

1/04/2009

Fatties:
Good strong bunch tonight, John Claxton seemed to want to open his legs right up so smacked it on the front all night. When John took a rest Ben Randall took up the pace making duties and it didn't get any easier.

I rode the Baum and was happy with my flow, hooking into corners. I could do with a bit more night riding, I found myself a bit wheel shy and dropping back off riders once the lights went on.

Max HR: 191bpm.... and I think it stayed there for a good minute on the way to Bonds Rd.

Ride time: 2:17
D: 44km
A: 230m


PMPW: 89kg