Thursday, 17 September 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

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.


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

D: 23.9km
A: 230m

PMPW: 90kg

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