Thursday, 22 October 2009


6:00am NRR:
I rode this one a lot like Tuesday, little ring spinning my arse off on the way down, sitting in the bunch and seeing how well I could play in the sprint on the way back. I was a little far down the queue when it came time to sprint. I had to work to get around riders unable to hold the pace, and was 2-3 guys back when the final kick came, still I rolled the line in 4th.


I did cop a couple of comments about having my big wheels on a training ride. Fair play too, I've been too lazy to swap them out for the box sections, as I still haven't changed the tyres off of them.

D: 41.2km
A: 115m

2 x 20 Deck Squats
3 x 10 Powerband Sprints
3 x 10ES @ 24kg OSBB Explosive Step Ups
3 x 20 @ 8kg MB Box Jumps
2 x 20 @ 36kg OSBB Jump Squat
1 x 2 Tyre sprints

Jeff did some research during the week, and it turns out the Powerbands we've been using are rated to stretch 2.5 times their length. A quick pace out suggests that I've been getting them to 5-6 times their length. It's possible this might explain why they have a tendency to break/ruin after I'm done with them. :D

With that info in mind I was given a choice for my powerband sprints, go less distance (ie. moderate my effort) and do more, or use two bands. I chose to go the double bands.... my sprint distance was more than halved and the return leg was viscious. Considering I'm back down to the distances I started off at with 1 band, I'll continue with the double and see if I can start to increase the distance again.

Box jump with a MB are a little odd, holding something in front of you as you jump up and down is awkward. The jump squats were bellow parallel and were a little evil, I hit the second set faster to make use of my muscle elasticity and it helped a little but certainly didn't make them easy.

Jeff getting some tyre sprints in.

PMPW: 90kg

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