Monday, 31 August 2009



Spent the day snorkelling on some local reefs. Other than the swimming, exercise consisted of chasing piggies..... though I'm not sure why they needed chasing.


This post is backdated from 16/09/2009.

Sunday, 30 August 2009


Dili Loop:
D: 31.0km
A: 420m

Chicken eaten: 1/2

This post is backdated from 16/09/2009.

Saturday, 29 August 2009


Ok maybe less about rest and more about hungover.

This post is backdated from 16/09/2009.

Friday, 28 August 2009


Tour de Timor: Maubisse - Dili
Details of today can be found here.

D: 88.3km
A: 965m

This post is backdated from 16/09/2009.

Thursday, 27 August 2009


Tour de Timor: Betano - Maubisse
Details of today can be found here.

D: 64.0km
A: 2350m

This post is backdated from 16/09/2009.

Wednesday, 26 August 2009


Tour de Timor: Loihuno - Betano
Details of today can be found here.

D: 100.7km
A: 1620m

This post is backdated from 16/09/2009.

Tuesday, 25 August 2009


Tour de Timor: Baucau - Loihuno
Details of today can be found here.

D: 53.7km
A: 1095m

This post is backdated from 16/09/2009.

Monday, 24 August 2009


Tour de Timor: Dili - Baucau
Details of today can be found here.

After suffering shit mechanical issues, Justin the hardest man on the tour (only SS rider), learned to make some rice thingies.


The finished and filled/cooked product looks like this.


D: 130km
A: 1705m

This post is backdated from 7/09/2009.

Sunday, 23 August 2009


I've eaten a shitload the past few days, I'm right on top of hydration. I hope that this along with my training will mean that as the race goes on I'll be getting stronger relative to everyone else. Nutrition and recovery is going to be vital.


I hope to come around the top ~10%, basically what I'm hoping for is to be in the group/bunch just behind the elite guys (e.g. Felt/Praties riders). I'll have to see how it goes, who's strong and how I go with the terrain.

I expect tomorrow to be about bunches on the road hauling arse.

I'm nervous!

This post is backdated from 5/09/2009.

Saturday, 22 August 2009


Dili Loop
Went out for a roll with Ashley, Scott Liston and Justin. We took them out along the beach route, but instead of heading left at the T junction to Metinaro, Justin and I turned back to up over the hill behind Dili (a new/different way).


The climb was a lot longer, but had a good steady gradient. We also discovered the Timorese doing secret hill repeats.


D: 28.3km
A: 430m

Managed to source a screw to fit my RD from an electronics store. It's not pretty, but it works and has really eased the tiny amount of stress it was causing me.




This post is backdated from 5/09/2009.

Friday, 21 August 2009


Dili - Metinaro:
Went for a ride with Justin along the race route. Out along the beach, up past Jose's house and through to Merinaro, then back the same route.



Going up the short rises meant attacking hard out of the saddle. I managed to hold Justin out on all of them bar the back of Jesus climb (back into Dili). It had me sweating, swearing and zig zagging across the road. I even tried to drop to granny (22x11), but due to the pedalling force it wouldn't drop. :(


Drank 6L of water, it took until about #5 to pee clear.

Starting to feel excited, there's a weight of expectations beginning to descend, I'm nervous.

This post is backdated from 5/09/2009.

Thursday, 20 August 2009


Went for a long walk around town to see what was what and sort out a few odds and ends.

Got the bike up and going sans a bolt to allow me to tension my rear derailleur, 31x11 it is! Had a short ride with Justin to see a few of the sights, including a tiny bit of single track, and a great big statue of Jesus.


Turns out Jesus doesn't love Tasmania or New Zealand, neither of them appear on his world. Sorry Mischa, sorry Jeff.


Managed to get some nice sunburn on my chest in the shape of a singlet. Realised I needed to start working on my hydration and consumed a mere 4L.


This post is backdated from 4/09/2009.

Wednesday, 19 August 2009


After napping a couple of hours in Darwin airport it was on to East Timor (Dili).


We got escorted through customs by race staff then bused from the airport in UN vehicles..... we're not in Kansas any more.


I was pretty shagged after the long flights so basically napped all day.

This post is backdated from 4/09/2009.

Tuesday, 18 August 2009


Drove to work, from work the to airport, from the airport on to Darwin.

The airport staff thought my bike was heavy.... i was a little hurt, but then realised they've never been to Jeff's.


PMPW: 91kg

This post is backdated from 4/09/2009.


More things to organise, this trip still doesn't seem real.

I've begun to joke that I'm aiming to take out "Drunkest Rider" on stage 3. The theory being no one will expect a booze attack the day before the mountain stage.

Maybe I should stop joking about this and go for it. :)

PMPW: 94kg

Monday, 17 August 2009


The wind was disgustingly violent today, even if I hadn't planned the day for packing it's unlikely I would have ridden very far before being impaled by a flying cow Twister style.

PMPW: 91kg

Sunday, 16 August 2009


I'll admit I wasn't overly enthused about riding today, I was a little sore still and had a lot on my mind.

Out the door at 6:30 I was a mere 15 minutes towards the ride's meet point when a spoke in my front wheel snapped. Instant wheel rubbing on forks = no more riding.

I hopped on a train home then went to work to get on top of some things before Timor.

PMPW: 94kg

Friday, 14 August 2009


I woke up a bit stiff and sore in the glutes and lower back, by the end of the day my biceps were feeling shot as well.

I slipped out with my bike to grab some lunch, and the gorgeous day had me wishing I could just keep riding in the midday warmth.

D: 42.7km
A: 380m

PMPW: 94kg

I've edited yesterday's entry to add photos.

Thursday, 13 August 2009


I had to run a few errands this morning, bits and pieces that need sorting before I fly out, including getting my camera back! It was odd morning, frantic but relaxing. I rode all over town, but it was a lovely day and I wasn't at work (yet).

D: 60.1km
A: 530m


1 x 20 Deck Squats
1 x 50 @ 20kg Box Jumps
1 x 15ES @ 24kg (OSBB) Step Up to Lunge
1 x 15ES @ 24kg (OSBB) Romanian Lunges
1 x 30 Sandbag Snatches
1 x 10 @ 40kg Renegade Man Makers with Row
1 x 30 @ 20kg MB Slam
1 x 200 @ 53kg Jump Squats
1 x 15ES @ 56kg Ring Lunges
1 x 50 Waterbag Hang Cleans
1 x 20 @ 40kg Double Cleans

1 x 8ES @ 24kg (OSBB) Step Up to Lunge
1 x 4 @ 36kg Box Jumps
1 x 21 @ 20kg Box Jumps
1 x 25 Waterbag Hang Cleans
1 x 100 @ 53kg Jump Squats
1 x 8ES @ 56kg Ring Lunges
1 x 15 @ 20kg MB Slam
1 x 8ES @ 24kg (OSBB) Romanian Lunges
1 x 5 @ 40kg Renegade Man Makers with Row
1 x 10 @ 40kg Double Cleans
1 x 30 Sandbag Snatches

Jeff had a list of tasks on the board waiting for the 6 us who turned up, with the message that the pain was due to my comments last week. Joining Jeff and I were Anne Michelle, Justin, Alex, Emily and Jim, somehow we kept out from under each others feet, not bad in a little garage.

We all managed to complete the list in about 35 minutes, so the decision was made.... start everything again with half reps.

Somewhere around the Box Jumps I got really light headed and had to take a moment out to try and regain myself. I think it was trying to do box jumps with 36kg that did it (I swapped to 20kg after 4 reps). Whatever it was I was bloody slow the second time around.

At the end I was a quivering mess, but it was more of an all over body smashing than the pure leg smashing we normally do on a Thursday.

I'm happy that my left shoulder that was feeling weak, possibly due to one of my vaccinations, held up to all the over head work. We'll see tomorrow how much damage Jeff managed to inflict.

One of the new OSBB Jeff bought has a bloody thick handle. My freakishly large hands barely get all the way around it, it'll be interesting to work with after I get back, odds on it'll do wonders for grip strength.



PMPW: 93kg

Wednesday, 12 August 2009


Most days everything is sacrificed to get some training in, due to the impending Tour De Timor today training had to be sacrificed for work.

PMPW: 93kg


D: 27.5km
A: 250m

My weight is steadily going up, while this isn't a huge issue for the Warny, it's giving me a little extra stress leading up to Timor.

I think over summer I'll aim to strip some of this weight back and have a bit of a poke at some XC racing. I have visions of riding strongly in Expert. At this weight it's pretty unlikely regardless of my power output, 94kg translates to a poor power to weight ratio.

PMPW: 94kg

Monday, 10 August 2009


I debated weather to classify today as Rest or Lazy, my legs were no longer sore to the touch this morning, but with shitty weather forecast I figured they'd benefit from some down time.

The goal of today was to get as much sleep as I could manage.

PMPW: 92kg

Sunday, 9 August 2009


FTF Winter Series - Chum Creek:
Steve has wanted to race Chum Creek since I told him about the last one, and I'm certainly not going to let him race without me. :)

On the starting line, legs feeling somewhat dead, I knew it wasn't going to be a great day. The 6 other blokes in A-grade were all Elite riders, and when the race started they showed it by gaping me before the first piece of single track.

My race then consisted of being occasionally passed by motivated b-graders, before on my 5th lap when I started to get lapped by my own grade. The winner (?) and Benny Randall slipped past me. On my last (5th) lap my motivation was nix, and I rode some pretty terrible lines.

Chum Creek

At the end of the day I'm happy I stuck it out and completed the laps despite the complete mess my legs were in. I'm a little disappointed that my motivation dropped on my last lap, I normally pride myself on coming home strong.

Result: DFL

D: 21.5km
A: 985m

I decided against Jeff's, I'm hammered enough already.

PMPW: 93kg

Saturday, 8 August 2009


Yarra trails - Warrandyte - Mullem Mullem loop
Long day in the saddle with BJ, Jimmy, and a few others. We headed out all the way to Warrandyte. Lots of trails I'd not seen before, including a couple a ranger had a discussion with us about. :(

I got a bit angsty by the end, not really sure why, I just wanted to get home, eat and sleep.

D: 114.9km
A: 1940m

PMPW: 93kg

Friday, 7 August 2009


Organised a few bits and pieces for Tour de Timor, it's rapidly becoming very very real.

I started to tightened up a bit in the calves in the morning, they should be good by Sunday.

Chickens consumed: 1/2

PMPW: 93kg

Thursday, 6 August 2009


6:00am NRR:
As I had plans for after Jeff's that required me in a semi respectable state, riding tonight was out of the question, besides the forecast 60+km/h winds sounded evil. So when Tim suggested a 6:00am NRR last night, though not eager, I decided to join him so that I'd still get a few Kms in the legs today. I'll admit I did have some nerves, the later bunch is renowned for being a puppy kicking, baby killing, rolling disaster. This morning didn't do a lot to change that view in my mind, but I'm assured by Downie that it was an exception rather than the rule.

I awoke to the sound of a ripping northerly shaking things up, I took a few moments to contemplate going back to sleep before getting up to poo.

The roll to North Rd was fast, like always the tail wind made me feel bloody strong. Once the bunch started rolling we were holding over 50km/h and that previous feeling of strength begun to be tested.

Once we turned at Mordi I effectively overshot and ended up on the front, I pulled a longish turn into the wind before flicking my elbow and retreating back to the "comfort" behind the few guys willing to work. From here dudes started to attack the bunch, going up the road in ones and twos. The pack would slowly respond, weaving and shaking it's way back through the wind to their wheels.

I did my best to stay towards the front, naturally everyone else was wanting the same thing so I had to settled for advancing, getting swamped, repeat.

I tried to set up Downie for the sprint, but I had us placed too far forward and the headwind through Elwood was like hitting a wall.

Hookers still working Carlisle St. at 7am: 4

D: 41.5km
A: 170m

2 x 20 Deck Squats
3 x 15 Powerband Sprints
2 x 50 @ 20kg Box Jumps
1 x 30ES @ 24kg (KB) Step Up to Lunge
1 x 30ES @ 24kg (OSBB) Step Up to Lunge
1 x 30ES @ 24kg (KB) Step Up to Lunge
1 x 30ES @ 24kg (OSBB) Step Up to Lunge
1 x 500 @ 53kg Jump Squats

I managed to break the powerband half way through my last set. I was far enough into the run that my momentum carried me down the driveway and across the road, desperately trying to keep it upright. The new powerband was harder, or maybe it was just that my legs felt like jelly.

I paused during the Jump Squats, once @ 201 to shake out the legs, once at 300 to shake out the legs, and finally at 450..... to shake out the legs. My calves hurt from about rep #70, and I fell in an out of good rhythm. I'm surprised I managed the full count though, I honestly thought I'd be done at 200.

I kept my mouth shut for most of the session, trying to learn from the lessons of last week. Sadly at the end of the session while discussing next week, I uttered the words "I would prefer to be smashed". Jeff's eyes lit up like the slot machine. Fuck.

PMPW: 92kg

Wednesday, 5 August 2009


Worked late but rolled a few extra km after work.

D: 40.5km
A: 155m

PMPW: 93kg


Realised after getting in to work that the next 'round' of the Powerful Owl ITT was on tonight, which meant getting home to swap bikes before it started.

I left work early and got soaked on the way to my place, 20 minutes after getting in the door my bike was ready, I was changed into dry kit, but I just couldn't bring myself to get back out the door and into the rain.

I'm telling myself it was 95% likely the race is/was cancelled, but I still feel a bit soft.

D: 26.6km
A: 185m

PMPW: 94kg

Tuesday, 4 August 2009


A rest day more to do with laziness and weather than physical issues. I chose not to ride presuming the weather would be poop. Sitting at my desk I glanced out the window and realised I was missing out on a beautiful day to be on the bike.

Weather: 1, Neil: 0

My glutes and lower back have tightened up a bit, nothing like last time.

PMPW: 94kg

Sunday, 2 August 2009


Melbourne - Mordialloc - Melbourne:
Joined up with a few of the Spoke(n) crew for a roll down to Mordi. I really didn't feel like getting out of bed, but knew it was my best opportunity to get the kms done.

There was a ripping Northerly that got us down in a hurry, I tried to give everyone a good lead out for the sprint, but ended up riding off the front at 55-58km/h.

The ride back was pretty brutal, I sat in until Beumauris, then pulled a long turn with pommy John. We rolled back to sit in and had a chat and decided to launch an attack at Brighton. We had a big gap and were working well (but painfully) into the wind but got caught out by lights at North Rd. I'm really sad because it was the biggest break I've seen on that ride and I wanted to find out if we could keep a gap all the way through to St Kilda. It was not to be.

I had a good sit for the BP sprint but the lights changed against us.

D: 54.6km
A: 210m

I've had to steal the set list from Jeff, he can somehow throw around big weights and still have enough brain power to count/remember sets.

2 x 20 Deck Squats
1 x 30ES @ 24kg 1 Arm Swings
1 x 5LS @ 24kg 1 Arm Swings
1 x 15ES @ 20kg Clean
1 x 30ES @ 20kg Swings
1 x 15ES @ 20kg Cleans
3 x 10ES @ 20kg Snatch
1 x 15ES @ 20kg Cleans
3 x 10ES @ 20kg Jerks
3 x 10ES @ 20kg Rack Lunge
3 x 10ES @ 20kg Clean and Jerk
3 x 15ES @ 20kg 1 Legged Dead Lift
3 x 10ES @ 20kg Russian Twists

It was another bloody KB session, I started with a 24kg KB but after a mere 3 sets I swapped to a 20kg one. I could feel the strain on my glutes/back, my lunch was sitting VERY high, it was killing my grip, but most importantly, I'm soft.

PMPW: 93kg

Saturday, 1 August 2009


Melbourne - Eltham - Hurstbridge - King Lake - Yarra Glen - Wonga Park - Melbourne
Jimmy set the least direct route to King Lake ever, including all the nasty little pinchy back roads we know. We had a good little bunch of 5, including Jim, BJ, Ashley, Campbell and myself (obviously).

My legs weren't feeling perfect, but I seemed to be going ok. I managed to stretch Jim out on the Church Rd climb (Cottles Bridge to Panton Hill). As soon as he dropped off all desire to push myself vanished and Ashley rolled the line a bike length ahead of me.

Campbell hit the wall at the bottom of King Lake, and having had a bit of fun I volunteered to ride with him. It's pretty tough being in a hole and riding by yourself. Our progress up the climb was slow but steady, I worried about getting him home as there was still a fair bit of climbing to come. We gorged ourselves at the bakery before heading back into the cold to trundle down to Yarra Glen.

From there it was the same ride as last week, but I nursed Campbell rather than trying to play with Jim and Ashley. I think the result would have been the same, I'd attack, and they'd finish me off, leaving me to hobble home a shell of a man.

D: 169.2km
A: 2430m

PMPW: 94kg