Wednesday, 30 September 2009

30/09/2009

Rest:
Oh man, I feel smashed today. Who would have thought it after 2 fast paced rides yesterday?

I've noticed that recently my attitude/goals for the long term have changed. Screw being a good b-grader, screw just making it to a-grade. I want to be a good a-grader!

There are some caveats on this, this basically applies to road, and obviously nothing with a massive mountain in it, but you get the idea. I don't just want to be moderate, I want to be GOOD!

On the other side of things, I'm still eager to improve my mtb skills. Getting comfortable in the air is my next challenge. Bunny hops are one thing, jumps and drops another.

PMPW: 89kg

Tuesday, 29 September 2009

29/09/2009

6:00am NRR:
I woke up and got ready with plenty of time, grabbed the bike to leave, only to find out I had a flat tyre. Epicly fast tube change ensued, followed by an all out ITT to make it just as the ride was rolling out. *phew*

I sat on almost all the way down to Mordi, pulling one longish turn towards the end. On the way back I did another longish turn soon after the roundabout then sat on again.

Through Elwood we had a nice high pace, keeping things single file for the sprint, only to get caught at the set of lights ~1km before the BP. I started from the front, ramped it up at a rate that would ensure everyone got a decent sit and tried to see how fast and how far I could get. I got it up to 52km/h before the kick happened, they left me like I was standing still.

I've got a long way to go to being a good a-grade sprinter.

A video of the ride is available on Cycling Tips. I may be in it several times, and there may be footage of me touching Hayden's bum.

D: 40.7km
A: 120m

Commute:
D: 13.3km
A: 155m

Fitzroy Cycles Ride:
Decided late in the day to not do TdB, but rather try out a different fast Beach Rd bunch. I believe it's the Fitzroy Cycles ride.... why it's named that is beyond me, as it doesn't start anywhere near one.

The ride rolled south through back streets, the pace was moderate... well until Mark (spoke(n)/nacional) and I decided to attack each other. :)

The return trip was brutal. Quite possibly harder than the 6am NRR bunch. Attacks came often and hard. I didn't participate in the attacks (per se), but rather used them as opportunities to bridge gaps (sometimes self created).

D: 62.1km
A: 235m

So that's ~115km for the day, 100 of which have been done ITT or on a hard bunch ride.

Once home I sat down with a 1L tub of Weis Sorbet and a tea spoon. Seemingly moments later the dull sound of the spoon on the bottom of the tub alerted me to the fact I'd scoffed the lot. Hard riding? Check. Insatiable Hunger? Check. Check? Check.

PMPW: 91kg

28/09/2009

Rest:
Not much going on today, bloody long day at work. The highlight was a massive bowl of broccoli fried up in butter, garlic and a little chilli. OM NOM NOM NOM!

Oh yeah, GO CADEL! I've sooked about how much you sook, but I teared up as much as you when I saw you on the podium.

PMPW: 92kg

Sunday, 27 September 2009

27/09/2009

Melbourne - Mordialloc - Melbourne:
The forecast looked shitty, but there was a chance that a ride to Mordi would escape without getting wet.... a slim chance.

I met a couple of the Spoke(n)/Nacional boys at the bakery for a coffee. Numbers were down due to the weather and a ride organised by Crowie.

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When it became time to roll out it was only James and I willing to brave the swirling wind. We kept the pace easy and chatted until Mentone, when the rain joined us.

Things looked pretty grim at Mordi, but we set back giggling at just how much the gusts were throwing us about.

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Though it wasn't a "nice ride", it was good to have got a couple of Km in the legs, and some tough conditions in the brain. Hopefully this will pay dividends come races when the weather is foul.

BOM tells me that we had winds of ~55km/h and gusts of up to 78kmph while one the road. Yet there were still people out on deep section wheels.... ARE YOU PEOPLE INSANE?!

D: 47.6km
A: 345m

PMPW: 92kg

Saturday, 26 September 2009

26/09/2009

Hell Ride:
I decided against the epix ride, the weather looked evil and I really wanted to be home in time to see the Grand Final.

I was running late by the time I left the house, stuffed 1 english muffin in while I rode, but had to discard the second one that refused to go down while I hammered at the pedals.

As Ian and I rolled down to Black Rock I wasn't sure what I wanted out of today. I was stiff in the glutes and tender in the quads, so reluctant to get on the front like the last two weeks. I decided to sat in, but strong cross winds and some eager chaps meant that it wasn't all easy going down to Frankston. Around Chelsea I had to put everything into bridging to the front group when riders in front popped and lost wheels.

Up Hopes Rise I felt ok, moving up past riders, over the top I worked to keep the pace up and ended up 3rd wheel with a small gap behind us. Lights dashed our "breakaway chance" and I say in on the next hill, heading up the final rise before the Mt Eliza turn off I went after some riders attacking on the front. 15 seconds later it I popped and was left hoping for a miracle.

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On the return leg I started to work from around Seaford. Some long solo turns, some rolling around with others. Eddie Wilson hit us around Chelsea just after a long turn and had me done and dusted, thankfully I got back on when he was chased down and everyone sat up.

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Rolled with 2 others through from Mordi until Black Rock, then got back on the front at Sandy. From there I worked long turns with the occasional help from people like Eddie, Into the headwind around Elwood Eddie said he thought I was in some good form..... that meant a lot, coming from him.

I waited for Ian in St Kilda, 12 minutes of standing in the wind I eventually sent him a message asking if he was alive and then proceeded to roll out.

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Turns out Ian had blown up around Seaford and had struggled home, this called for emergency action, it called for a doughnut!

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I'm happy with the long chase downs on the out leg and the work I did on the way home, especially considering the state of my legs. I'm still nervous as hell about the Warny, but I'm starting to think I'll make it through alive, maybe even in a reasonable place (for my grade).

D: 90.5km
A: 425m

PMPW: 91kg

Friday, 25 September 2009

25/09/2009

Rest:
Had a big case of CBF's today, no dose of "HTFU kid" was going to get me on the bike in the rain.

Last night Anne Michelle turned up to beat the crap out of one of Jeff's tires with a sledge hammer. After belting the crap out of it, she joined us to move some weight around... she's one tough chicky. I love the cheeky wink, I need to master that one for race day.


picture stolen from Caddy.

Chicken's eaten: 1/2

PMPW: 90kg

Thursday, 24 September 2009

24/09/2009

Jeff's:
Jim and Steve joined us for an "easy week", which meant we threw KBs around for an hour.

1 x 10 @ 20KG KB Snatch
1 x 10 @ 20KG KB Clean
1 x 10 @ 20KG KB Lunge
1 x 10 @ 20KG KB Jerk
1 x 10 @ 20KG KB One Legged Dead Lift
1 x 9 @ 20KG KB Snatch
1 x 9 @ 20KG KB Clean
1 x 9 @ 20KG KB Lunge
1 x 9 @ 20KG KB Jerk
1 x 9 @ 20KG KB One Legged Dead Lift
All the way down through 8, 7, 6, 5, 4, 3, 2 to 1 rep each.

3 x 10ES @ 36kg OSBB Box Step Up to Lunge
5 x 20 @ 20Kg KB 2 Handed Swings
5 x 30 second bridge

I started the KB sets strongly, with nice form for the snatchs, mid way through the set of 9's i realised I hadn't dropped a rep and was still doing 10s. That set me back a little and suddenly I wasn't in front of everyone. Jeff powered on and I tried to recover my pace. By the end of the set of 7's I was breathing and sweating hard. Jeff let me know that was the halfway point, but the damage was done. I didn't get any vigour back until the 3's.

I smashed the first set of Step Up Lunges, the middle one felt tough and happened slowly while the final one I worked my arse off to chase Jeff who ninja'd me and was halfway through his set before I realised.

Final exercise was 5 sets of swings, with a bridge as the rest. I think it was 30 seconds of bridge, starting when the last person got down to it. Whatever the time was, it hurt and I looked forward to getting back to throwing the KB.

Steve's first experience with step up lunges included some heckling from the sidelines.


Commute:
Got lucky and managed to miss all the rain for riding. I also got lucky that my awesome friends had got me some birthday gifts. Jeff decided I needed a foam roller, while Steve/Jim decided I needed a 20kg KB. What is it about me that says "hey get me something ridiculously painful as a gift?"...... oh, yeah this blog.

The ride home with the 20 in my crumpler was unfair. Unfair to everyone else who's never trained with one. 20km with 20kg made for awesome riding. :)

I have to admit that I rested the bag on my seat at 4 different sets of lights. A single strapped bag may not have been the ideal tool.

D: 46.3km
A: 360m

PMPW: 90kg

Wednesday, 23 September 2009

23/09/2009

Rest:
Today was much like yesterday, lots on to get in the way of training on a week billed as rest.

I did get a roll across town to meet up with mates for some grub. A lazy cruise on my commuter practising fixed monos.

PMPW: 91kg

22/09/2009

Rest:
It's a rest week, the weather is shitty, my calves are still hammered and there is a lot of extra life things to do. Perfect day to leave the bike(s) hanging up, they deserve a rest as well.

PMPW: 91kg

Monday, 21 September 2009

21/09/2009

Commute:
D: 26.4km
A: 240m

Massage:
My 104kg soccer playing masseuse has moved on, replaced by (I shit you not) a 49kg Eastern block Ballerina. Despite her tiny tiny body she contained a mountain of evil. She began by being bemused as to why I had booked 2 hours "just for my legs", and ended saying maybe I needed 3 hours. I on the other hand started thinking about 3 hours, and finished wishing it had only been 30 minutes. :)

It seemed like a 1/2 of the session was spent working on my calves, I tensed, I squirmed, I exhaled fast, I exhaled slow, I held my breath, I swore.... basically anything and everything to get my brain off the pain she was dealing out. It all failed.

PMPW: 92kg

Sunday, 20 September 2009

20/09/2009

Melbourne - Mordialloc - Melbourne:
I think this ride is called "The Bakery Ride" but that's a fucking generic name, so I'll stick with the generic just saying where it goes. :)

Felt a bit shabby after a couple of beers last night. I know I swore no more beer until after the Warny, but I'm a bad person!

I did a bit of work on the way down, just mashing a big lazy gear. Hit early for the Mordi sprint, kicked to hold off Simon, but got steam rolled by Leigh.

Got straight on the front for the return trip. Kept it in a big gear and try to get the torquey power down smoothly. My first partner fell back around Mentone and I was soon joined by Hayden. We rode side by side through to Black Rock, well by that I mean he had half a wheel in front of me on every climb. At the top of the Ricket's point roller he peeled off with a comment about "you're too strong", and that was that. He's just a natural half wheeler, and a few days off the bike after smashing me on Tuesday had left him flat. Hurting him (even in a weakened state) has made me feel bloody good about where I'm at.

D: 47.9km
A: 230m

PMPW: 91kg

19/09/2009

Hell Ride:
Sat on the bunch around mid pack until around Aspendale. I said this week should be hard, so I rolled up to the front to get some work. It turns out that even with a mild tail wind 50km/h turns hurt, a couple of stronger riders had me chewing on my stem a few times.

Moved forwards up the right side of the pack just before Hopes Rise, but left myself with little space to slot in. I took Oliver's Hill instead, but found it tough solo. I'd never ridden it before, but had a vague idea that it kicked towards the top, added to the fact that I wasn't drafting and was unsure how to pace it.... well I got to the top breathing hard. On the up side I'd made up heaps of places, on the down side, I was blown and had no chance of keeping pace with the guys near me. I hoped desperately to recover while a few riders went streaming past, before tacking onto Ian's wheel, he rolled past and gave some words of encouragement... "come on you fat prick!". Bloody uppity little wench. :)

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I sat up front, but on a wheel up the next few rollers, I made sure Ian was alright when I passed him.... "you ok buddy? did you drop something? why are you going backwards?".

Like last week there was a headwind for the return leg, but I was less inclined to hurt in it. I still went to the front and pulled a few turns, and tried to set Leigh up for the sprint.

D: 89.4km
A: 460m

PMPW: 90kg

Friday, 18 September 2009

18/09/2009

Rest:
I'm feeling remarkably good today.... well relatively speaking. I know I'd be a bit flat on the bike, but I still retain the ability to walk. In fact, none of my muscles has tightened up enough to cause me concern.

My hands, destroyed on Sunday, lost their thick calluses today.

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Chickens eaten: 1/2
Speed of chicken eating: Hiccup inducing

PMPW: 90kg

Thursday, 17 September 2009

17/09/2009

6:00am NRR:
Concerned about a triple whammy of effort for the day I sat in on the way down to Mordi. Dressed in only bibs and a jersey it was a nice balmy 'cruise'.

Round the turn and back up the beach I only did 2 or 3 turns, before telling Leigh I'd set him up for the sprint. I worked a long turn along past the sports ovals to keep things strung out, and got myself into a good position 3-4 riders back... but we copped the Glenhuntly lights and it all came back together. Into the headwind I sat for as long as I could, but could see the guys in front visibly tiring, I moved out to go just as Leigh kicked hard around. I went all out to chase back onto the 3-4 guys who now had a gap, but wasn't able to close it down.

The whole ride felt far easier than Tuesday's, but that could just have been from sitting in.

D: 42.1km
A: 110m

Jeff's:
2 x 20 Deck Squats
3 x 20es @ 36kg OSBB Box Step Up to Lunge
3 x 70 @ 20kg KB Box Jumps
3 x 30es @ 36kg OSBB Bulgarian Split Squat
1 x 5 @ 36kg OSBB The Bear
1 x 50 @ 36kg OSBB Jumping Squats
1 x 5 @ 36kg OSBB Bears
1 x 50 @ 36kg OSBB Jumping Squats

Tonight was Alex, Justin and I working on 3 different exercises and swapping every 3 sets. I started on the Step Ups, which were easily the longest to do. While they stood around chatting I decided to go straight onto my second set without a rest. By about halfway through the second set I regretted it, more to do with the weight on my shoulders than the stress in my legs/lower back.

Box jumps were mostly a mental challenge due to the high rep count. trying to keep a pace to get through them led to us all experimenting with different counting techniques. In the end counting 1-70 was the easiest to implement and probably the best model.

The Split Squats were ridiculously fast, but bloody tough. I generally had to do 10 at a time, take a short rest then the next 10.

The Bears and Jumping Squats were done in conjunction, On the last of the Bears leave the bar across your shoulders and do the Jumping Squats, once done with them, get your final squat/press in.

All in all both a really tough and really easy session. The weights/reps were evil, but the fact that the main efforts was only 3 sets of 3 exercises made it mentally quite simple and manageable.

Tour de Burbs:
Justin said last week that he wanted to try TdB, and despite the fact we had to change into wet kit or the fact it was raining, we headed from Jeff's to do the loop.

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Rather than wait in the rain we headed out as a pair. Justin decided to start the base of Doncaster road strongly, so I mashed out the gear I was in until halfway. I thought he was with me, but had actually dropped off and was a long way back.

From then on in I tried to be more mindful of his state, but on most of the hills I kicked hard at the end to push myself, then slowed to wait at the top.

To his credit, Justin chased back a 10m gap on the cutting, right at the time when I was trying to finish him off. That takes not only a strong physical effort but a strong mental one as well.

Bag weight: 7kg (wet)

D: 51.7km
A: 435m

Commute:
D: 23.9km
A: 230m

PMPW: 90kg

Wednesday, 16 September 2009

16/09/2009

Melbourne - Mordialloc - Melbourne:
Down to Mordi and back with Tim, Malachai and Carson. Nothing too fast, just ease them through. I was amused to see my "most comfortable gear" was 53x13.

D: 47.3km
A: 205m

Commute:
D: 29.4km
A: 230m

PMPW: 90kg

Tuesday, 15 September 2009

15/09/2009

6:00 NRR:
Thought it would good to try the 6am bunch and work on some high speed efforts. Well high speed efforts I got. We were constantly in the mid to high 40s, and hit 58km/h on the flat coming past Sandringham!

I caught caught behind a gap just before the sprint. I managed to bridge to the back of the guys who performed lead out duties, but the sprint was well gone by then. I'd be curious what my sprinting ability is against this/that calibre of rider. Predictions are that I'll get fucking SMOKED, but it should be a good learning experience.

I think that the 6am bunch will be my new go-to for mid week speed work!

D: 40.8km
A: 130m

Commute:
D: 27.3km
A: 235m

Still a bit sore in the calves, and lacking a bit of top end, I'll have a nice easy one tomorrow.

PMPW: 91kg

Monday, 14 September 2009

14/09/2009

Commute:
A really nice looking morning, perhaps a little chilly for just arm warmers, but the desire to play hooky and go ride in the hills was great.

Despite being turning 30 my body didn't feel much different... discounting the gurgling of my lower intestines after overdoing the jalepenos last night. In fact I would go as far as saying I'm not even close to being a mature adult. I say this confidently because I got excited to see that the circus was in town. :)

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My legs felt a little flat, and my calves are still sore. I had a good solid effort on the way home to make an appointment. This meant constant out of the saddle efforts, all of which felt okish. Probably means I should get a hard ride in tomorrow. :)

D: 27.2km
A: 210m

PMPW: 91kg

Sunday, 13 September 2009

13/09/2009

Yarra Trails:
Organised a small trails ride, if a birthday isn't a good excuse to go rail trails, well I don't know what is.

With a chicken parma organised for afterwards, I had to detour past the pub to drop off some locks, from there I got to hit the inner trails before foot traffic got too much to ride with abandon. The trails were hardpack with almost no wet spots, possibly not the best conditions for ignitors.

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Met everyone (Jim, Steve, Andrew, Campbell and Justin) at the guide dogs, and headed out through the trails to Han's loop. Along the way we ran into Brendan Spink and Anthony Savage, so the group swelled to 8. Then we crossed paths with Bruce Dicky's SS ride, and that gave us a bunch of ~20.

The outer trails certainly had wet spots, and lots of giggles as tyres lost grip over slippery roots, but the trails were certainly in a lot better condition than I expected. The hot weather and northerly wind yesterday must have had a good effect.

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D: 76.6km
A: 690m

Jeff's:

18 minute power nap to try to get some energy back. Cadel mountain mix bar, because the nap failed, and Cadel wouldn't sell me a dodgy product....... right?

1 x 20 Deck Squats
3 x 30 @ 40Kg KB Cleans (2x20kg KB)
3 x 10 @ 36Kg OSBB Bears
3 x 15ES @ 36KG OSBB Box Step Up to Lunge
2 x 25ES @ 16Kg Snatch
1 x 25RHS @ 16Kg Snatch

I am pleased that I did the bears with the red OSBB, despite it almost falling out of my grip multiple times. I am pleased that I continued to do the Snatches despite them ripping my hands apart in 4 place on the left and 2 on the right. I'm disappointed at my attitude. I was tired going in, but I just didn't suck it up.


There were 2 more exercises set out, and I failed to get to them. Box Jumps and MB Slams.

Post session it was off to Anne Michelle's for Fajitas. Awesome! The Sunday crew joined forces to get me a massage..... but not the hooker kind. :(

PMPW: 92kg

Saturday, 12 September 2009

12/09/2009

Hell Ride + extras:
On the bike at 5:30, to meet Campbell in the city at 6:00. He hadn't been to the Hell Ride before, so I offered to put in some extra Kms and take him right to it.

Rolled in the bunch until around Chelsea when I realised that I wanted to get a workout, so took myself to the front and got to work. We seemed unable to organise a nice rolling working group, so it tended to be a train goes to the front, sits there for too long, then gets replaced by another one.

I moved to the front after hopes rise and tried to hold a good pace through to Mt Eliza. I'd like to think I achieved it. The lights at the bottom of Mt Eliza split me (and others), so I worked to get everyone across.

I sat in a bit to recover and was working again by Seaford. Once again there was no consistency to workers so ended up back in the bunch. Around Aspendale I moved back up the bunch, it was just in time, as lights changed and caught out the rest of the bunch not far behind me.

Round Mordi I moved to the front again and rolled turns. Leigh (spoke(n)) turned up so I told him I'd keep him protected for as long as possible. From there it was a case of hauling back attacks, and sitting out into the wind to give him a good sit.

I effectively rolled turns for the entire after party, then it was off for a coffee and breakfast!

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I did a couple of extras to and from the city to ensure that Campbell and Ian didn't get too many more K's in.

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D: 120.5km
A: 540m

PMPW: 91kg

Friday, 11 September 2009

11/09/2009

Commute:
D: 29.6km
A: 240m

Gorgeous morning for a ride, pity it was to work.

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My legs feel surprisingly good today, well good given how they felt at the same time last week and the lack of a recovery spin. By no means are they fresh, in fact they're slightly stiff when going from sitting to standing, with the exception of my calves. They're rooted!

Jimmy was saying he thought Thursdays @ Jeff's were a lot easier, or at least less about strength, before I started turning up. Now I obviously can't know, just like Schroedinger's cat doesn't know what I had for breakfast. It is however something that intrigues me, have I effected the workouts, or was this the path it was set on before I began?

Looks like I was right about the weight loss being slightly hydration related. I made a concerted effort to drink water yesterday.

PMPW: 91kg

Thursday, 10 September 2009

10/09/2009

Jeff's:
Felt fairly flat at work, hopefully I can punch through the session.

2 x 20 Deck Squats
3 x 15 Powerband Sprints
3 x 15es @ 36kg OSBB Box Step Up to Lunge
3 x 50 @ 16kg KB Box Jumps
3 x 15es @ 36kg OSBB Bulgarian Split Squat
2 x 15 @ 36kg OSBB Jerks
1 x 11 @ 36kg OSBB Jerks
3 x 50 @ 36kg OSBB Jumping Squats

I've got mixed feelings about how this session went. I had to bail right on 6 to get to a prior commitment. This also meant that I drove rather than getting a nice easy recovery ride in. I had to skip the stretching and had to settle for jamming in a heap of protein. Hopefully I pull up ok, but considering the work levels, I fear I'm going to be a mess.

I'm disappointed by the sprints sprints, 15 rep sets hurt so much more than sets of 10. I was finishing them before Jeff and Alex finished their (other exercise) sets, and I attempted to get a leg up by starting again quickly to encourage them to rest less. Even so, by the last set I was starting to lag and finishing around the same time as them.

I was ok with the step up lunges, they don't really hurt, they're just stupidly difficult. By the last set I was starting the step up movement from my opposing calf muscle.

I was worried about the box jumps. Normally we don't do anywhere near as much before them, them combine that with their lower margin for error/pain, and well, as I said, I was worried. I was still behind at the start of them, but every set I got closer to starting at the same time as Jeff and Alex, on the last set I started on the same rep as Jeff who was doing sprints. This was one of the positives of the day. Taking the reduced rest and knuckling down to get it done.

Bulgarian splits are similar to the step ups in that they're not overly painful, but they're pretty hard.

The Jerks started off ok, 1 rest in the first set, 2 in the second, 3+ in the third before I tapped out.

The Jumping Squats are kinda funny after doing Jump Squats for so long. With the OSBB just as I start to accelerate up, the lead shot hits the bottom and takes a little bit of the upward momentum away.

PMPW: 89kg

I'm surprised at my weight at the moment, sure I've adjusted my diet a little, but it's fallen away pretty rapidly. Probably just a sign of dehydration.

Wednesday, 9 September 2009

9/09/2009

Rest:
Nothing to see here, move along.

PMPW: 90kg

Tuesday, 8 September 2009

8/09/2009

5:45am NRR:
Waking to the sound of rain is never motivating for riding. I had to squash any thoughts of going back to bed several times, even when I was a couple of Km down the road. I'd promised myself a good workout, and come hell or giant puddles I was going to get them

Only 2 other people for the 5:45, with one other joining us along the way. From just looks I was the fastest rider there, so I sat on the front down to Mordi, slowly getting wetter and wetter despite the rain easing by South Rd.

Around the roundabout I stayed at the front, wondering how long I would be able to ride there. By Mentone the guy riding with me had pulled off to sit on. I worked to hold a steady, fast pace. Big gears ground out in strength efforts for the hills.

The two old codgers sitting on offered to pull through, but when I asked if they'd be happy to just sit next to me, to help motivate me driving they might have misunderstood, or simply thought they'd prefer to sit on.

5, 10, 15, 20, 25, 30, 35, 40.... all that 'mentum still driving the bus"

Anyway, down and back, all on the front. I'm happy with the solid effort, and it's nice that it's getting lighter in the mornings. Sadly this one became wet again around Black Rock.

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A hard effort deserved a coffee, so I detoured past the local bean house.

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D: 41.7km
A: 120m

PMPW: 90kg

Monday, 7 September 2009

7/09/2009

Rest:
In making arrangements for my birthday the topic of age category racing has come up (Veterans/Masters 1).

I've always said that I don't intend to race age categories, but it all came together with this phrase.

"Age category racing is for when I stop getting faster."

I plan on getting faster for some time yet. :)

PMPW: 91kg


back entries for the following made today:
24/08/2009

Sunday, 6 September 2009

6/09/2009

Melbourne - Mordialloc - Melbourne:
Got up early to get some extra km's with Tim before doing the Sunday morning Mordi ride with the Spoke(n)/Nacional crew.

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Down to Sandringham and back with Tim, a stop for a pre-ride coffee, down to Mordialloc and back with everyone, then off for a post ride coffee and brunch.

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The roll down to Sandy was good, though I could feel that I need to stretch out my quads and hips. After the turn it became obvious why it was good, there was a good Northerly wind.

With the main group I sat in on the way down, pulled a couple of long turns on the way back, then threw out some attacks, but no one wanted to play. :(

D: 76.5km
A: 315m

Spent an hour stretching in front of the telly, I was surprised that my hamstrings were relatively loose/flexible, normally they leave my hands a foot from my toes (no pun intended)

PMPW: 92kg


back entries for the following made today:
23/08/2009

Saturday, 5 September 2009

5/09/2009

Blackburn - Mt Dandenong - Blackburn:
I was running late for this morning's Dandenong ride so drove out to Blackburn, dumped the car and rode the rest of the way to the basin with Andrew who'd I'd seen along the road.

Glutes and Hammies pretty sore from Jeff's still, basically there was no snap in my legs, and strength endurance levels felt at around 80%-85%.

The route was up the 1:20, down to Kallista then back up the Tourist Rd to Sky High from Ferntree Gully. Down the Tourist Rd to Montrose and back up up Inverness Rd to Olinda.

We rode as a bunch up the 1:20 and I felt ok with the speed, but wasn't sure how hard anyone else was working.

Up from Ferntree Gully, Andrew took off, I tried to chase him but had to settle back and ride with BJ. I felt I had a half percent over him, but the varying gradient suited us differently. The hard pinch after the hairpin, into the headwind, was a bit of a killer and my quads were screaming.

Up Inverness Rd I just had to click up a gear and stand. This to my surprise took me away from BJ and up towards Andrew. I continued to ride with Andrew back up to Olinda and even felt like I had him stressed on one section.

We descended the 1:20 down to The Basin for a coffee before Andrew and I headed back towards the city.... well back to Blackburn for me.

Despite, or perhaps because of, the descending I'd been doing on my mountain bike I just wasn't confident to hook my roadie into corners on the trips down the mountain.

D: 97.1km
A: 1925m

PMPW: 93kg

back entries for the following made today:
22/08/2009
21/08/2009

Friday, 4 September 2009

4/09/2009

Commute:
Ok maybe it was wishful thinking, maybe it was not checking the weather. Either way, the ride to work with just arm warmers was nice, the ride home was not.

It was Melbourne weather's way of saying welcome back.

My glutes are pretty tight/sore, my hammies are a little tight and my pecs are bruised from racking the bloody OSBB.

D: 23.8km
A: 135

PMPW: 92kg

back entries for the following made today:
20/08/2009
19/08/2009
18/08/2009

Thursday, 3 September 2009

3/09/2009

Commute:
Tough to get to work today, there was a hellish head wind and I'd barely managed 4 hours sleep.

D: 41.7km
A: 465m

Jeff's:
2 x 20 Deck Squats
4 x 30 @ 24kg KB Box Jumps
3 x 30 @ 24kg KB Box Jumps
4 x 15ES @ 36kg OSBB Step Up to Lunges
3 x 15ES @ 36kg OSBB Step Up to Lunges
3 x 10ES @ 36kg OSBB Romanian Lunges/Bulgarian Split Squat
3 x 10ES @ 36kg OSBB Bulgarian Split Squat
2 x 10 @ 36kg OSBB Jerks
2 x 20 @ 36kg OSBB Jerks
3 x 20 @ 36kg OSBB Jumping Squats (feet leave the ground)

Crossed out entries are due to my inability to remember sets correctly, correct details have had to come from Jeff.

The step ups were nasty nasty things, the Jerks almost killed me. Jeff has started to load up his OSBBs and I had the fat handled red one for the day, he's threatening to start upping their weight even more. Bring it on. :)

PMPW: 92kg

I'll be slowly back writing the entries for my time in Timor over the next few days.

Wednesday, 2 September 2009

2/09/2009

Rest:
Day lost to travel, well more to sitting around Darwin that actual travel, but the fact the plane had to turn back to Alice for a sick passenger didn't make the travel any shorter.

This post is backdated from 16/09/2009.

Tuesday, 1 September 2009

1/09/2009

Dili loop:
With Campbell, Sam, Alex.

D: 32.2km
A: 410m

This post is backdated from 16/09/2009.