Tuesday, 30 June 2009

30/06/2009

Lazy
I set my alarm to go do the NRR, but let my sleep addled brain make the decision not to go.

Picked up my new road race wheels. Now begins the painfully slow process of stretching then gluing tubulars.

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I also got a massage, different guy to the last few times. Bugger all pain, not sure if that's a good or bad thing.

PMPW: 92kg

Monday, 29 June 2009

29/06/2009

Lazy:
I wimped out on my commute today when I saw some rain in the forecast.

In other news I got a call last night, asking if I'd like to participate in Tour de Timor. It's well outside my comfort zone, so the obvious answer was yes.

Details are still being arranged but I've got roughly 6 weeks to get everything organised.

Chickens Eaten: 1/2

PMPW: 92kg

Sunday, 28 June 2009

28/06/2009

Yarra trails/Mullem Mullem loop
As a finale to Jim's birthday we did the same loop as a few weeks ago (linky). Meet at Bourke Rd foot bride, head out via the main Yarra trails, loop around through the Mullem Mullem loop and back via the Eastern Fwy.

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This time I got up early and rode my single speed to/from the trails. Backing up yesterday with me was Jim (duh!) and Andrew. Rounding out the group to 4 was James Kennedy, who I first met on the Ben Randall invitational as he tore my legs off all day long.

It was foggy, and none of us felt very sprightly, but the conditions meant we had the trails mostly to yourselves. Mostly they were tacky, but there was enough greasy, slimy, loose, rooty, or just plain downright evilness to keep your tyres loose and your concentration on edge.

The powerline climb almost killed me again, one of these days I should look into changing the gear ration on my bike.... nah!

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I decided to forego the inevitable walk up the Templestowe Hill climb and instead sat at the top and giggled as they tried to ascent the 40% slightly wet madness. Jim smashed it first time, James took two attempts, Andrew never quite made it.





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After some coffee and minor repairs, Andrew and I cruised back to town along some of the trails before making a full frontal assault on the Clifton Hill Bakers Delight. The poor berry and chocolate scones never stood a chance!

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1 big birthday, 2 big rides. I'm fucking shelled, thanks Jim.

D: 82.2km
A: 1125m

Post Ride Shower-Beer Consumed: 1

PMPW: 92kg

Saturday, 27 June 2009

27/06/2009

Melbourne, Panton Hills, St Andrews, King Lake, Humevale, Diamond Creek Melbourne
On the bike at 6am so I could swing past work and collect my phone that I'd left there yesterday, before on to meet the boys in Rosanna at 7:30.

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Jim, BJ and I were joined by a roadie mate of Jim's, Andrew Downie. We rolled out through some back roads, the tempo was good, but my legs were just the smallest bit sore from Thusday. At 90kg I figured Andrew would be keeping me company on the climbs, it was not to be, he absolutely flogged us up the Kinglake. Jim and I set what we thought was a solid time, but there was a country mile between us and him!

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Once we regrouped we turned west towards Humevale. I threw out an attack on the way down into Whittlesea, but ended up being caught and re-attacked by Andrew. Heart rates are not meant to be over 80% on descents, but it was awesome fun hammering each other at 70km/h+.

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FOOD!

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BJ

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Andrew

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The birthday boy

We cruised back through Yan Yean, said goodbye to Jim and BJ in Hurstbridge and headed back for the city. Andrew was running close for a lunch appointment in Port Melbourne so I sat in front of him and ITT'd. Despite the long day and poor sleep the legs felt ok and I was able to deliver him to his coffee and grub only a few minutes after he was meant to be there. Alright, maybe not "ok", they felt pretty hollow and smashed and sore, but they still did what I asked and pushed out a few Watts, and that's the main thing. :)

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When I grow up I want to have a pump and 3 CO2 canisters on my bike! :)

D: 165km
A: 1990m

PMPW: 93kg

Friday, 26 June 2009

26/06/2009

Commute:
Getting out of bed felt like it took as much effort as TdB did last night, and despite judicious use of coffee as a stimulant I've failed to feel peppy since.

As a amendment/correction to yesterday I can say for sure that Jeff smashed me on Jump squats, he went well over 200 on most of his sets. Jim wasn't very vocal about his figures for sets, that or the blood rushing through my ears drowned out what he said. I'm positive he got me on most stations.

It's his birthday tomorrow, as a gift I'm going to go suffer. He seems to enjoy that. :)

D: 29.7km
A: 170m

PMPW: 90kg

Thursday, 25 June 2009

25/06/2009

Commute:
A nice frosty commute in.

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D: 23.4km
A: 215m

Jeff's:
1 x 50 Deck Squats

Then a circuit of 2 minutes on, 1 minute rest.
1 x 44 @ 16kg Box Jumps
1 x 46 Waterbag Hang Cleans
1 x 153 @ 53kg Jump Squats
1 x 74 @ 8kg MB Slams
1 x 26 @ 16kg Box Step Up to Lunge
1 x 48 Waterbag Hang Cleans
1 x 176 @ 53kg Jump Squats
1 x 58 @ 8kg MB Slams
1 x 36 @ 16kg Box Jumps
1 x 57 Waterbag Hang Cleans
1 x 167 Jump Squats
1 x 65 @ 8kg MB Slams
1 x 31 @ 16kg Box Step Up to Lunge
1 x 50 Waterbag Hang Cleans
1 x 185 @ 53kg Jump Squats
1 x 75 @ 8kg MB Slams

50 Deck Squats turns out to be a lot tougher than sets of 20. By the last 40 I had a full quad load of "lactic acid". I quote because I'm sure I've read the burning feelings isn't actually lactic acid, but I digress.

The last 4 sets of the circuit I hit a wall of pain at each station. Every fibre of my legs were on fire and I was sweating like something that sweats more than most things sweat...... I was sweating like a sweaty me! :)

Needless to say by the last 4 sets the 1 minute break felt like 10 seconds. I'd barely get my breathing below hyperventilation before it was time to go again!

I think both Jim and Jeff smashed my scores/rep counts, but neither of them recorded their results.

TdB:
I arrived early enough to head out with the 6:45 Spoke(n) bunch, they were in no mood to go slow or wait at the top of the climbs. Thus, the theme of me having highly protesting muscles continued. I believe my body broke no less than 3 times during the ride. Foote st, Burgundy St, Red Rooster Sprint.

Bag weight: 6kg

D: 51.5km
A: 580m

PMPW: 91kg

Wednesday, 24 June 2009

24/06/2009

Fatties:
Really quiet night, only BJ, Benny and I. We cruised the trails and had a few laughs riding a new pump track Ben has found recently.



PMPW: 92kg

Tuesday, 23 June 2009

23/06/2009

5:45am NRR:
The weatherman said it would be raining a lot later in the day, so what better way to get the ks in than NRR?

I was a little unclear as to what I wanted from the ride, I knew trying to kill myself wouldn't be the greatest idea, but other than that I figured I'd just see what happened.

I did the 2nd half of the down leg on the front, I felt really good, gobs of power but a little less stamina than normal. The way back the ride failed to get a cohesive working group together. Riders pulled to the front in ones and were left there for too long. I pulled a couple of these turns to ensure the bunch stayed strung out.

Tried out the coffee at Midali, it might not be a great post NRR option as they appear top open at 7, I'm curious to try it again.

D: 41.2km
A: 125m

PMPW: 93kg

Monday, 22 June 2009

22/06/2009

Commute:
Although I've only got a little stiffness from the session yesterday, I'm buggered. The desire to have a nap at around 2:30 was almost more than mere coffee could cope with.

D: 28.2km
A: 205m

PMPW: 92kg

Sunday, 21 June 2009

21/06/2009

Rock Hop:
I've got really mixed feeling about this one. I had to stop around 3:00-3:30 into the race due to a mechanical issue. The freehub on my XTR wheels started to slip.

I'd had a slow start after a totally different mechanical issue, but was happy with my steady pace. The course wasn't killing me, but I wasn't feeling like pop-eye (full of strength).

Once stopped I got changed and wandered around the course to take some trail photos and encourage as people rode past. I think yelling "WOOOO!" was favoured by riders over my one man mexican wave.

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D: 51.9km
A: 1,655m

Jeff's:
1 x 20es @ 20kg KB Swings
2 x 20es @ 20kg KB Snatches
2 x 20es @ 20kg KB Jerk
2 x 20es @ 20kg KB Cleans
1 x 20es @ 20kg KB Clean and Jerk (Long cycle)

Angry at being late to the session as well as mechanicaling out out of the race I hit the first few sets hard! My swings were being throw over eye height, but the aggression couldn't last as Jeff continued to call out sets. As my body started to tire I tried to keep pushing through, but the Long Cycle had me a panting quivering mess.

With 3 weeks to the Melbourne to Ballarat, I think it's time to put my body through some hurt. Jeff has promised to deliver pain on Thursday, I think I'll supplement that with some hard on the bike efforts.

PMPW: 93kg

Saturday, 20 June 2009

20/06/2009

Hell Ride:
The plan was to just get some ks in today, a couple of efforts over the hills to Mt Eliza, but nothing out of this world.

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Sitting in the bunch at 45ish km/h hour, cruising down through Chelsea the inevitable happened. The bunch got split by a red light and I made the decision to help work to bridge the gap back to the lead riders. There were a few guys willing to work, but it was poorly organised. 1 guy on the front at a time until he popped, then the next guy would pull until he popped.... I should learn how to organise a working group, I imagine it will be valuable for racing.


We caught the bunch just before Frankston, and I rode through until just before Mordialloc when another set of lights cut me off from the front riders. I made the decision then to just roll back through, the bulk of the ride was done and there would be plenty of time to bury myself tomorrow.

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D: 88.7km
A: 325m

PMPW: 91kg

Friday, 19 June 2009

19/06/2009

Rest:
Not much going on today, walked to and from the football (go bombers), and that's about it.

The legs feel a little worn from yesterday, but it's not a case of full blown doms. Should be peaches for a ride tomorrow and racing Sunday.

Chickens eaten: 1/2

PMPW: 92kg

Thursday, 18 June 2009

19/06/2009

Commute:
We're almost at the shortest day of the year, and I can tell you, it's not getting any warmer. Last night I got a slurpee headache, this morning it took 30 minutes to feel my ears after getting to work.

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A: 340m

Jeff's:
2 x 20 Deck Squats
3 x 10 Powerband Sprints
1 x 50 Box Jumps
1 x 100 Box Jumps
1 x 50 Box Jumps
3 x 100 @ 53kg Jump Squats
3 x 10es @ 48kg Ring Lunges

Jeff lightened the load a little due to the race this weekend, but I wanted to push myself hard and test my competitiveness theory. I tried to attack every set and take less break than normal between them.

Even with this approach Jeff smashed the pants off me when it came to Jump Squats. First set I was only at 80 reps when his BB hit the floor, second set I thought I was doing well but only made it to 73, on the final set Jeff went "as slow as he could", meaning I made it all the way to 98 reps before he finished. GAH, damn his teeny tiny body (range of motion)! :)

Even with the shame of my loss I enjoyed the session a lot. Maybe this competition thing has legs.

A notable absentee from the session was Alex Randall, by now he should be in Europe for the European MTBO champs. I hope he can back up his recent Australian MRBO Sprint title with some good results.

After Jeff's I headed to the Australian launch of Custom Bicycles: A Passionate Pursuit. The finger food was poor, but it was cool to hang out with Darren, Prue and Dave.

PMPW: 90kg

Wednesday, 17 June 2009

18/06/2009

Fatties:
Tonight was cold, my car said 10c but the oval next to the meeting point was blanketed in fog.

The pace was pretty moderate, and I wasn't really feeling the trails. It's odd because I rode many of the same trails on Sunday, with my body in worse condition. I'm starting to think that I need to feel a level of competition. The harder you push, the better you ride, the better you ride, the better you feel about it.

I'll see how well this holds on the weekend with a solo 6hr locked in for Sunday.

D: 36.7km
A: 130m

PMPW: 91kg

Tuesday, 16 June 2009

16/06/2009

Commute
Commuting in a skin suit is hilarious, I'm sure no one else knew, but I did and I found it hilarious.

I'm happy to note my SS now has a speed sensor, distances can be reported on all significant rides. Ace.

D: 23.6km
A: 230m

Sadly the Powerful Owl ITT was postponed due to the race coming down with the flu. Oh well, that just means I get more time to get faster. :)

PMPW: 91kg

Monday, 15 June 2009

15/06/2009

Rest:
Legs felt stiff today, but not as stiff as my neck. I must have given it a bit of a whip when I crashed yesterday.

Tomorrow is the Powerful Owl ITT, I'm actually a bit nervous, nothing a good skin suit couldn't fix though.

PMPW: 92kg

Sunday, 14 June 2009

14/06/2009

Yarra trails/Mullem Mullem loop
Went and hit some trails with Jim, Steve and Campbell. Starting at Bourke Rd we headed out, looped through the Mullem Mullem trails and came back via the Eastern.

I had a lot of fun, it's always good to ride with friendly people, and it's been ages since I hit trails with Steve. My legs were a still a bit tired from Jeff's and yesterday's ride, even still I managed clean the power line climb running 2.2:1 (38:17). The Templestowe hill climb was ridiculous, seriously, it's freaking ridiculous! A quick bit of research suggests the steepest bit is 40% (1 in 2.5).

Steve hit the wall hard towards the end of the ride, limped home on force of will alone. :)

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R: 4:15
A: 885m

PMPW: 93kg

Saturday, 13 June 2009

13/06/2009

Melbourne-King Lake-Yarraglen-Kangaroo Grounds-Melbourne:
I woke up feeling pretty stiff in the glutes and hammies, but I'd arranged a ride, I wanted a ride and besides I was awake now so I might as well bloody well do it.

BOM was playing up so I wasn't sure what the weather was going to do. It was a little wet around my place, but I hoped we'd get lucky and stay relatively dry.

Half way to Rosanna Carpark to meet the guys and a message came through "rides off". I decided to go by myself anyway and spent the next half dozen hours plodding my way through the hills of King Lake, Yarraglen and Kangaroo Grounds.

I never pushed hard, other than the A-line climb out of Yarraglen. I decided to use the ride as an opportunity to do long hours with nothing but myself for company/motivation, something that I hope will be valuable during endurance races.

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D: 143.1km
A: 1910m

PMPW: 92kg

Friday, 12 June 2009

12/06/2009

Commute:
I was starting to get edgy not being on the bike this week so vowed to commute rain hail or shine, thankfully it stayed dry. I got up early so I could take my time to work and ease my sore legs through.

I did a double take when I rode past this, and had to go back for another look. I'm going to file it under "street art/graffiti".

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It was a long day and by the time I finished work it was dark, cold and windy. I really couldn't be stuffed, so I decided to do the whole thing in 53x11, it kept me entertained until I got home. :)

D: 28.2km
A: 205m

PMPW: 91kg

Thursday, 11 June 2009

11/06/2009

Jeff's:
2 x 10 Deck Squats
3 x 50 @ 24kg Box Jumps
3 x 15 Powerband Sprints
1 x 20 (10es) @ 48kg Ring Lunges
1 x 20 (10es) @ 56kg Ring Lunges
2 x 30 (15es) @ 24kg Step to Lunge

I got really light headed on the 3rd set of box jumps, I stopped at 33 and it took me a good 20-30 seconds to feel ok.

The sprints were tough, the ring lunges were hard, and I got fairly light headed on the step up to lunges.

PMPW: 91kg

Wednesday, 10 June 2009

10/06/2009

Rest:
I totally wussed out on riding today. The cold, dark, windy, wet/muddy trails just couldn't lure me outdoors and onto my bike.

PMPW: 91kg

Tuesday, 9 June 2009

9/06/2009

Rest:
The weather was forecast (and was) absolute crap, so an executive decision was made to take the day off and stay warm.

Chickens Eaten: 0

Official results from Sunday went up today, I came 11th out of 49 Solo Males (Open), if I'd managed the extra lap I should have been able to take 10th.

Jimmy got 4th and BJ took out Solo Males (40+)!

PMPW: 92kg

Monday, 8 June 2009

8/06/2009

Melbourne->Mordialloc->Melbourne:
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I intended to have an easy roll down to Mordi and back, but instead I got a little competitive with other riders and ended up trying to drop dudes on TT bikes.

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My power was great for a single hill, but there was no way I could finish off the effort by pushing down the other side. Still it was nice to see the legs still worked after yesterday's race.

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I think that deserves a coffee, make mine a long macchiato.

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D: 46.9km
A: 155m

In honour of Queen Liz's birthday, the rest of the day shall be spent eating pies, drinking beer and hurling abuse at the football. :)

PMPW: 90kg