Monday, 30 November 2009


Kona 24 hour: (part 2)
Continued from yesterday.

In keeping with the trend of the week I slept poorly. To make matters worse I found out that my team mates had not retired to bed like I'd expected, but instead had done doubles and triples to get us through the night.

Overwhelming feelings of guilt and disappointment at myself sets in.

I got changed and met Steve in transition at around 5:50am. My lap was done without lights, but on the night course. The open fire road nature was good and let me settle the legs despite no warm up or breakfast.

When I got back to transition, there wasn't anyone waiting, I presumed I was meant to do a double, just like the guys had been doing, so I headed out again. They'd changed to the day laps sometime earlier so I got to see some new trails including my loggy arch nemesis from the first Otway Odyssey.

Ash came back after his lap looking pale, he'd bonqued so hard he had been experiencing vision loss (lost frames), he was done. Steve feeling guilty about a stuffed up alarm during the night offered to do a double to cover Ash. The maths said that my lap would leave us a few minutes short of the 24 hour mark, and I decided I would also do a double. David had done a triple during the night and he deserved the rest.

Everything was going to plan, I was packing my stuff up while Steve rode the double, which made it very confusing when I looked up to see Steve at the camp site. His body had cracked, so I quickly got my skin suit on and headed out, 4 gels tucked up my shorts "just in case".

The first lap was hilarious, though there were signs the trails were starting to dry, my semi slick tyres were still sliding everywhere. I was finally feeling reasonable in the single track and had a ball drifting through the turns.

The second lap things were really starting to get grippy, and only a few patches of mud remained. I still hadn't had a gel and was starting to think about going the whole way without using any. I came through transition and headed out for a third lap. I could hear the announcer talking about the double up, heh, how little he knew.

The third lap was awesome. There was bugger all traffic and the track was in neigh on perfect condition for my tyres. I laughed a few times that in the 24 hours of racing I had the right tyres for only about 1 hour. I finished up having negative split (got faster) on each consecutive lap.

While I'm proud I managed the triple, very proud that I got faster each lap and proud of 10th on the start lap. I am thoroughly disgusted with myself over my hissy fit. I left my team mates to pick up my slack and that's unacceptable.

I will re-evaluate my desire/ability to race 24 hours solo. I should be ok to complete one towards the end of next year, but I might not have the mental capacity to do one at the end of this summer.

Category: 6th
Overall: 16th

D: 124.8km
A: 2,085m

I didn't take any pictures with my camera, so will have to wait until Steve puts his online.


Kona 24 hour: (part 1)
I got another night of shitty sleep before rising early to collect Ash and head down to Forrest.

After a quick check of my bike, I half volunteered half got nominated for the first lap. I told Ash to expect me in the first 15-30 riders and lined up on the 3rd row.

The first two rows were filled with guys after the $100 put up for fastest prologue, or maybe it was fastest first lap, either way I wasn't in with a chance so was happy to look for a sit. I had to work around a few riders who had either got a good hole shot, or had judged their speed poorly and lined up too far forward.

I settled somewhere in what I guessed was the top 10-15, by a few km in I'd lost contact with the race leaders, but still had a few around me to play with. In short I sucked on the single track, but felt good on the fire roads, I managed to work my way forwards past a few guys and ended up finishing 10th overall and 1st in our category (Foursome Mens).

From there my day went a little downhill, it started to rain, the track got ugly and my mood went south. By my third lap Jim and co had pulled out for at least the evening and I was polling my team to find out how they felt about a similar move. After my fourth lap I cracked the sads and called it a night, believing that the others were of a similar mindset.

Continued tomorrow.

PMPW: 90kg

Friday, 27 November 2009


I would have liked to get a couple of very short, sharp efforts in today, but ensuring I had a bike built up so that I could actually race took precedent.

By the time it was done, it was too dark to take a decent photo, but here's what I started with.


PMPW: 90kg

Thursday, 26 November 2009


2 x 20 Deck squats
3 X 30 Box jumps
3 x 20ES Explosive step ups
3 x 15ES @ 12kg Balance board swings
3 x 5ES Balance board lunges (alternating)
3 x 10ES @ 12kg Balance board squats

It's possible a couple of the last sets were 2's and not 3's, but I was too busy chatting to pay attention.

The explosive step ups felt really easy, it took me quite some time to realise it's because I normally have 35-40 extra kg on my back for them.

Another 4 point skin fold test, the bad news was I'm up 0.5% to 11%. Oddly it seems my torso has got skinnier and my arms fatter. I blame the road bike!

I'm proud of Justin, he got dropped in the Kew crit last night, but kept racing until he was finally lapped. Sure half a dozen blokes drunkenly yelling his name from the side of the circuit, may have effected his decision, but he was the one that made it. Sadly it seems his efforts prevented him from getting to Jeff's. While I wont officially call him on it (because he could crush me with either one of his sideburns), it does bear noting.

PMPW: 89kg

Wednesday, 25 November 2009


6:00am NRR:
I rolled down for an easy ride, found Troy Van Trienen and sat at the back of the bunch chatting. The obvious happened, the bunch was split by lights and we were left with a gap. No drama I thought, the bunch is slow on Wednesdays and I'll just drag the bunch back with a TT effort.

So the lights go green and I get her wound up. The legs aren't feeling great, in fact they feel rather ordinary, but the gap was closing. Another red light. A few others including Downie coming through to haul us along, but we kept getting nailed by lights, and then at Mordi all the hard workers peeled off to go do the long loop of Mt Eliza/Two Bays.

The only item of note on this leg was the milk truck that had lost half it's load at Southland. A few fellows helped with the clean up effort, in particular Big M's.


The trip back up the beach had a better run of lights, but the front bunch was well out of sight, so we buried ourselves for giggles. I worked Mordi-Mentone, then Black Rock-St Kilda. My legs were feeling a little better, but still a touch off.

Coffee was needed and acquired.

D: 40.8km
A: 115m

D: 12.5km
A: 175m

I made a conscious effort to work on my pedal technique, efficiency gains are always useful and the short commute is a perfect time to work on it.

The late withdrawal of a team mate from Kona meant we had the prospect of racing as a 3. Something Steve said to me rings true. A 4 man team is racing, 3 man team crosses the line to survival. Thankfully Ash Hyatt has agreed to come race with us. I'm sure Jeff who has gone from a 2 man to solo will declare us soft for looking for a team mate. :D

A quote from Lance I found on another blog, I liked it and will try to keep it in mind this weekend and beyond.

Pain is temporary. It may last a minute, or an hour, or a day, or a year but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?

PMPW: 90kg

Tuesday, 24 November 2009


6:00am NRR:
I had to remind myself how few opportunities I had to ride this week to convince myself to get up and on the bike. The roll down saw me reviewing what I wanted to achieve from the ride. "Maybe a couple of turns and then a hard leadout effort at the end", was the vague plan I formulated.

I tried to spin the little ring on the way down, but found my hips going everywhere trying to handle the increased cadence of the 39t (as compared to the 44t removed over the weekend).

I moved up around Black Rock, and hit the front for the first time at Brighton Yacht Club. The bunch was feeling slow, and I'd promised to help Nacional Simon for the sprint. I held it open for as long as I could, which helped sort out who wanted to play and who didn't. I missed a gap coming around Elwood, and tried hard to get back across but ended up dangling mid way before pulling the pin in a chest heaving, arm shaking mess.

I felt strong enough to ride around any small gaps that formed, but I felt I was lacking a little top end or a little bit of snap to the legs. It's probably not surprising after Sunday's weights and Monday's massage, but it still left me feeling like I'd half arsed a training opportunity.

D: 40.4km
A: 125m

PMPW: 88kg

Monday, 23 November 2009


This week is going to be hectic, there's a heap to organise before the 24 this weekend and today I needed to get to work early so I could leave early for a massage.

After last week I was almost looking forward to the session, that was until I spied my eastern block ballerina "friend".

Much to my relief the session didn't show me to be in as bad shape as last time I met her elbows, the usual suspects of ITBs, VMO, Hips and Calves were the stand outs for the day. Despite the elbow work I even managed to go the whole session without crying once.

Either I'm getting more tolerant to pain or I've been stretching more. It's probably the stretching

PMPW: 90kg

Sunday, 22 November 2009


Woke up to howling winds and driving rain at Mt Hotham, so decided to pull the pin and head back to Melbourne. I decided to get a session in with Jeff so the day wasn't a complete write off.

I'm not going to pretend that I can recall all the sets and reps from tonight, below is a basic outline of what was done, I'm sure Jeff will have then transcribed perfectly soon. Basically I had a choice, leave the brain on, risk cracking like every other KB session in recent history but have a perfect recollection of the sets and reps or turn the brain off and get it done.

I turned the brain off, most of the time I didn't even notice other people, all that mattered was working on form, getting reps done and that beeping clock.

KB Session with 24kg KB, 1 minute on, 30 seconds off.
2 arm swings
1 arm swings
1 legged dead lifts
clean and jerks

We did two lots of swings, and we repeated the cleans between sets as a "rest".

A slightly modified technique spurred by Jeff's romantic rendezvous with Steve Cotter was taught and employed. It seemed to help keep my back from self destructing, but my forearms/grip strength was sorely tested.

So I'm happy that I survived a session with the 24, I may not have done the maximum reps, but it's a session done where during the on time I was always holding the weight, it didn't touch the ground, and that's a start in the right direction.

Saturday, 21 November 2009


Mt Hotham - Bright - Mt Hotham:
I had plans to do Hotham to Buffalo return, but I got a crappy sleep, I still had DOMS and the weather was looking shitty. CBFs 1, Neil 0.

I rolled out with Andy Dorman who had pre-arranged to ride with some Total Rush guys staying a couple of hundred metres up the road. Hotham repeats was the word of the day.

The descent was sketchy, visibility was bugger all. The glorious potential energy stored up had to be be scrubbed off with brakes in the name of safety. Meaning that the little kickers from the summit became twice as hard. No speed into them = longer on them.

At Harrietville two of our group decided to go straight back up, the rest of us wanted a couple of km to warm up the legs, so rode on to Bright. A short stop for coffee and cake, then we remounted for the ride back to the lodge.


I was rolling along in my 53x14, and while it was initially due to laziness, once I found out it was doing in Andy's head I had a reason to mash it the whole way to Harrietville, so I did.

Into the climb the 3 other guys set a good tempo, so good in fact that I didn't want a bar of it. I was a little sad that I didn't feel like I could hold it. A km or so up the road I noted that Nugga had broken and was off the other two's wheel, so I picked up the pace to bridge over to him. With the conditions not looking too pretty and my legs still feeling a touch under done I decided I'd ride with him to the top.


The poor lad must have dug a little deep to play on the other's wheels, as his breathing never seemed fully under control. I did my best to coach him through, to suggest recovery periods before and/or after tough sections. As for me riding with someone slightly underdone meant the climb felt easy.


By the top we were well and truly back in the clouds and any thought of repeats went out the window in favour of getting out of wet clothes and into a hot shower.


D: 111.3km
A: 1790m

Friday, 20 November 2009


Oh shit, my legs are toast. I was going to blame the 1 legged box jumps, but consultation with Justin and Ann Michel suggest they're both nailed as well. Culprit? Squats for time.

Up to Hotham tonight, I'm expecting to be mentally tested. Shitty weather, DOMS, solo, 2 mountains in a day. Bring it!

Talking to Darren last night @ the UCI Track World cup, it sounds like my Cubano will be painted early next week. Time constraints may mean that my first ride on the bike will be the first lap of Kona. It seems fitting given my first ride of the bike was the first lap at Mont.

I haven't heard about my new wheels, but it's not like I lack wheelsets to ride on.

PMPW: 89kg

Thursday, 19 November 2009


I was reading an article that Steve sent me. Before you comment, I know it's about Triathalon, and no I have no idea why I decided to keep reading once I found that out. Anyway, there was a comment towards the bottom that struck a chord with my current thinking about training.

"The balance within our sport is quite difficult to balance but I do often feel that the top triathletes simply do not race enough and they tend to over plan things. This is a physical sport and often trying to quantify things with all these new gadgets and training principles confuses many athletes and they often spend time doing a series of solid exercises that do great things for everything but their triathlon racing. You can’t supplement training for racing. How many times have you seen that amazing athlete who trains the house down but can never put that performance together in a race?"

It may seem somewhat ironic to comment about that on a day that I've got Jeff's, but well, there it is. It's possibly less ironic than a fly in your Chardonnay or rain on your wedding day.

D: 45.0km
A: 435m

2 x 20 Deck squats.
1 x 2.5 minutes Powerband sprints (53 reps)
1 x 2.5 minutes Powerband sprints (18 reps)
1 x 2.5 minutes ES 1 legged box jumps (28 LHS, 27 RHS)
1 x 2.5 minutes ES 1 legged box jumps (33 LHS, 33 RHS)
1 x 2.5 minutes Rack Squats @ 40kg KB (26 reps)
1 x 2.5 minutes Rack Squats @ 32kg KB (32 reps)
2 x 2.5 minutes Back Squats @ 43kg KB (?? reps)

Powerband Sprints were ok until my feet started to tear apart on the second set and I had to abandon it. The 1 legged box jumps were weird and the squats were ugly.

PMPW: 91kg

Wednesday, 18 November 2009


I slept pretty poorly last night, I'm not sure if it was the warm weather, the adrenalin of racing/crashing or just the result of crashing. Which ever it was, I fell somewhat shitty today, and decided that I don't want to talk to my bikes.

PMPW: 89kg

Tuesday, 17 November 2009


5:45am NRR:
So when yesterday Ian hassled me to ride NRR, I was skeptical but figured I could just sit in the bunch and chat. 5:45am comes around and the early bunch rolls out, with no sign of Ian anywhere. Crappit, I got up early and I'm not even getting to catch up on gossip!

I sat in and span the little ring on the way down, pulled a couple of TT turns when the bunch got separated by lights, but nothing to evil as the 1/4 too is friendly and slows down for such things.

I continue to sit in for the return journey, and felt good on all the rollers. The bunch was strung out coming through Elwood, I moved up around the outside and hit the Elwood lights rolling, up the road were two guys, the one in Total Rush kit had a good 20-30m. I wound it up, and managed to get to 55km/h, his advantage was closing fast and I knew he was fading, I threw for the line, DENIED, his wheel edged over just before mine.

I'm really happy about the ITT speed, that's a good solid solo speed with no apparent wind.

D: 42.0km
A: 145m

Flat Hill Dirt Crit:
I was hoping to earn myself a couple of tubes tonight, but as I rolled some familiarisation laps fast rider after fast rider rocked up. My initial estimate had me at about 10th fastest, but the legs were feeling decidedly unfresh.

Off the start I was holding 3rd, Sean Hurley threw some hooks and sent me wide letting Russ Collett sneak up the inside and pushing me to 4th. By halfway around the track it was obvious that I wouldn't be able to hold this speed and let a few through. This pattern repeated for the next few laps until I was in ~10th.

I came through an open section, looked over to see Cam Mak walking his bike, asked if he was ok, then picked myself up off the ground. I'm not sure what happened after the asking and before the picking myself up, but somehow my bike and I parted ways, and my front tyre was half torn off the rim.

Only a little bit of claret from my knee, and a good chance to hurl abuse at everone still racing. :)

Ben Randall started from mid pack and worked his way through everyone for a comfortable win.

I managed another stack on my way home via the trails. Dropped a wheel off the side of the elevated off camber trail (near the guide dogs). Nothing too serious, but every limb, my chest and my face all bear scratches and bruises.

I think I'll give the Fatties a miss and take tomorrow off. It'll be a good chance to pack everything for this weekend at Hotham.

D: 30.4km
A: 360m

PMPW: 90kg

Monday, 16 November 2009


After a weekend filled with saddle time, I was a little nervous about this morning's massage, sure it was only an hour, but so are crits, and they're never easy. I had a different person (again) for my massage, my pre-massage admissions about being a big girly man and being unable to control my own muscles were greeted with mirth.

Not surprisingly for me I was tight in my left ITB, left hip flexor, Right VMO and the outside of both calves. I played games on my phone the whole time to keep my mind off the elbows digging in and it seemed to work up until my hip left hip flexor. :o

Oh well, one down, and another hour and a half next week.

In other news, my calves are starting to get some good veinage. the fact that this pleases me as much, if not more than a podium finish in a race, says a lot. :)

PMPW: 89kg


>FTF 6 Hour - Officer:
I arrived early and helped set up some of the rego and timing bits and pieces. I could feel my left hip was bloody stiff, and in general I felt flat. I vowed that I was going to use this race to just get in kms. I knew that I'd said this same thing many times in the past and then gone on to destroy myself as soon as I got the first sniff of competition, I vowed this would be different.


Once again on the SS, this time running 34:20 (1.7:1). A little gear for a hilly course.

I started towards the middle of the field and worked forwards past those who had been a bit too eager at the start and pushed their limit. By lap two I was in a nice space, riders had split into ones and twos and pretty much everyone was going about my pace.

The first 2-3 hours were pretty simple, I was able to clean the course, though a couple of hills were certainly making me work for it. The steep rooty and rocky drop ins that scattered the trail kept things interesting, and I was having a ball on the last piece of on camber singeltrack before the start/finish.

Around that 2-3 hour mark I started to catch riders I knew, David Rusden, Jeff Williams, Richard Read. I had an issue with my seat, the clamp on my post was loosening off so I had to stop twice to fix it up. This let the guys catch back up and repass me. I was a little annoyed and the next couple of laps found that my motivation was dropping off and I was getting pretty tired.

I decided to take a break at around the 4 hour mark, 30 minutes of sitting back, shouting encouragement and hydrating. I could have seen out the day in that chair, but that would have had me fall short of my 12 lap target by 4 laps. I got back on the bike and figured I could manage 3 laps. I searched for places to take it easier. I felt that the pace I'd set earlier wasn't allowing me to recover well enough due to the continual pinches and climbs.

I managed to squeeze in 4 laps, and re-caught David and Richard on the last one, sadly they were still a full lap up, but it was nice to ride back to and past their wheels.

So, 12 laps was my target and I achieved that. I'm happy that I did the day on a SS, and cleaned the course on pretty much every lap. If I'd kept the pace a little lower earlier I'm sure I could have got a 13th lap in as I wouldn't have had to take a break. I'm happy that cramps were never an issue, despite the heat of the day.

10th out of 40 solo men (40+ was a different category).

Post race sausages: 2
Chickens eaten: 1/2

D: 83.4km
A: 2235m

PMPW: 90kg

Saturday, 14 November 2009


Melbourne - Kinglake - Melbourne:
I really didn't want to get up and ride today, I really wanted to just roll over and get some sleep. The thing that got me out of bed was knowing Andrew Downie was going to be there as well as racing tomorrow, in other words, I had no excuse.

A short roll across town to meet at Mario's place it turns out Andrew had piked. Oh well, I was there, I might as well get the ks in.


The route was the backroads one Jimmy put together, and early on Mario and Cameron were keeping me honest on the climbs. By the time we hit Church Rd I was worried I was going to crack.


Cam turned around early, leaving Mario and I to hit the Kinglake climb together. We had no real urgency and were chatting happily when Scott Liston, Lach Norris and Murry Spink sped past us. Shorly after Paul VDP and Jack Lamshed cruised up and we tacked on for a free ride. Jack asked if I wanted to head on and do the Yarraglen loop with them, despite being pleased to be asked, there was no chance I wanted to play with those boys the day before a 6 hour.

Pauly (left) dwarves the 6'2" Jack (right) on the bike. The dude is all arms, legs and speed.

I made sure to stretch Mario out on the way home, my petty vindictive way of getting revenge for making me work early in the day. :)

I dropped the shell that was once Mario back to his place, before heading home to a big lunch and some quality time in the bath. It's ok, I had 10kg of ice to keep me company.

D: 140.9km
A: 2025m

PMPW: 90kg

Friday, 13 November 2009


Yarra Trails:
I got a message late last night that Campbell was going to get some trails in this morning, in the spirit of sucking it up and getting some more dirt time in, I signed up.


I ran a smallish gear (2:1) as I knew we'd be on the inner trails, and despite feeling a little sleep deprived I had a heap of fun.



This next photo is a name and shame. Campbell, cited for non matching socks.


D: 32.8km
A: 345m

D: 32.3km
A: 295m

Despite the flyer not saying anything about it, I found out when I rocked up on my SS that the event was rigid only. I finally convinced the organiser to let me race with my forks locked out, paid my cash, and rolled up to the start line.

The course was up, through, and around the Kew Boulevard Crit course, that had 3 sets of barriers, a mud pit and a lot of heckling!

Sadly the barriers were too high to bunny hop, so I practised the bike carry and remount techniques learnt in Toronto. I was doing the smoothest remounts of my life all night, not a single undercarriage misshap during the race. It seems though, that throwing 90kg of bloke into the air with wild abandon and having him land butt first on a seat is not so good for the seat.


Despite my claims on the start line that I'd just roll around, I got white line fever when the race began. I started well, and almost had Dan Hale on the 1st lap, but he got away from me, Wade Wallace then caught and pased me around lap 3, and i held out for 3rd.*

I was happy to be the only one to clean the staircase climb, sadly it was only the 1 time, the rest of the time I was forced to dismount and remount which cost valuable time.

Wade ended up chasing down Dan as well, his reward, a gold plated 12" bike. Mine a knog computer and a t-shirt.


*Just for the record, by held out i mean sweated like a man on death row for all 6 laps.

D: 13.3km
A: 265m

PMPW: 90kg

Thursday, 12 November 2009


Still got a nice big case of CBF today, I'm blaming the 12 hour. A quick count of how many weeks it is until the Otway (12) has helped a little with motivation, but I'll spend the next few weeks getting it really ingrained in my head.

D: 29.6km
A: 265m

2 x 20 Deck Squats
3 x 15 Powerband Sprints (double bands)
1 x 30 @ 20kg Box Jumps
1 x 5ES @ 43kg Step up to lunge
1 x 30 @ 20kg Box Jumps
1 x 5ES @ 43kg Step up to lunge
1 x 30 @ 20kg Box Jumps
1 x 5ES @ 43kg Step up to lunge
3 x 10ES @ 43kg Explosive Step ups


We super-setted the Box Jumps and the Step ups to lunges. For the second week in a row I mashed my foot into the box, thankfully it was the other one from last time. Trying to keep up with Jeff on the jumps was tough, i had to land into a squat and just pound out the next rep from there, this served to make my legs wobby and jack my HR just in time for step ups, where thankfully I was able to make some ground up.

Justin asked me if I was doing the burbs tonight, I took this as a challenge to my manhood and headed out with a decent sized early bunch (6:45). Not surprisingly I didn't have any snap in the legs, but I managed to play with the Total Rush boys on all the climbs. That helped boost my confidence, I wont say it was easy, but being up there despite having a bag and post a weights session shows that I do actually have some speed on a bike.

D: 58.9km
A: 615m

PMPW: 91kg

Wednesday, 11 November 2009


I'm not sure what to say, it's been a few hours and I'm still feeling pretty disappointed at myself.

The ride started normally, but it soon became obvious that the small hole I'd noticed when pumping up my tyre wasn't sealing. The front end became mushy and started to roll about in corners, almost taking me out a couple of times. Ok, so where's the problem you say?

Well I cracked the sads and went home. I can state reasons why, but in the hash light of hindsight they seem weak.

I'm going to have to sit down with my calendar, review what I've got coming up and really think about what the races mean to me. Having a well set goal to judge all actions against is a powerful tool, and I think I've been missing it since the Warny.

D: 16.1km
A: 175m

PMPW: 90kg

Tuesday, 10 November 2009


6:00am NRR:
Simon modelling my sunnies.

I wasn't sure what I wanted from today, or how my body would respond to demands. I decided to sit in and spin my little ring to Mordi, which was going fine until the bunch got split by lights at Lower Dandenong Rd. I rolled straight past the bunch to the front where I ramped everyone up to speed then pulled a couple of turns to get us to Mordi.

It wasn't long past Mordi that I started dropping wheels faster than you can say "oh my gosh, the discomfort levels in my legs is increasingly becoming a matter for concern. I wonder if this is a hangover from the weekend, if it's because I've neglected my road bike, if it's a lack of motivation or simply because my speedo is showing 54km/h?". I dropped back a little from the front, but it was all still single file, I felt guilty after letting a couple of O2 guys do all the chasing so pulled through for the climb out of Black Rock and held it open the whole way up.

A little spent I dropped back, and let others continue the hard work, to my surprise we caught the front bunch, we'd seen stragglers who'd been blown off the back, but to see the bunch itself at Brighton was heartening.

With a big bunch in front and a heap of traffic, sprinting was never going to be an option, I turned everything off at Elwood and rolled to Wall 280 for a coffee.

D: 41.0km
A: 115m

I organised a late start so I could get a few bits and pieces done. It's no secret that I'm rebuilding my Baum for summer racing, and today got some of the finals things underway. It's just a matter of time and the final build.

D: 45.7km
A: 305m

I bit the bullet and organised some massages, one for this coming Monday and one for the Monday after. I've got a heap of riding around those and they may knock me about, but it's better than being off the bike while preventable things get back under control. Looks like Neil and Mr F. Roller will be spending some time together in preparation.

PMPW: 91kg

Monday, 9 November 2009


Still feeling a little ragged and a with a decent temperature forecast I decided to drive to work in aircon comfort.

For a few weeks I've known I need to get a massage, but for some reason I've been putting it off. Today I think I've worked out why, the last one hurt so bloody much that I'm totally scared to go back. Oh well, I'll see if I can book one in for early next week and just stretch like crazy between now and then.

PMPW: 90kg


Smashed, that's the only way to describe how I feel today.

I got a message from Ian saying he was keen to race the St Kilda crit and was looking to do well, so I literally got home this morning, grabbed my road bike and headed down.

I arrived a couple of minutes too late to enter B-grade and help him, so put my cash down for A-grade. 15 minutes of warming up, feeling like shit and wondering why I had a stitch brought me to the decision not to race. I handed in my number and headed home for a much needed nap.

A similar thought process went for Jeff's. I had planned on doing it, but suffered from bed suck.

PMPW: 89kg

Sunday, 8 November 2009


Gravity 12 Hour:
A race report is available here.
or will be once I get a couple of photos to whack in there.

I had 2 slow flats, walked 3 hills, dabbed 2 times and had 2 cramps. It's been a while since I've felt this smashed after a race.

I'm happy I managed more laps than Ryan who raced solo. I'm happy I was faster than Campbell and David, despite being on a SS.

We came 4th in pairs and 19th overall.

Justin came 2nd in solo, finishing on the same lap as the winner. He may claim he's not fast, but there is no doubt in my mind that he's one of the toughest guys I know.

D: 118.6km
A: 2760m

Friday, 6 November 2009


I wanted to get a lazy spin with the NRR this morning, but by the time I was finished packing the car for Gravity it was midnight and I decided beauty sleep was more important than extras.

So far no massive issues with DOMS, but it's only early, and new exercises usually mean new aches.

PMPW: 91kg

Thursday, 5 November 2009



D: 45.0km
A: 435m

2 x 20 Deck Squats
3 x 15 Powerband Sprints
3 x 30 @ 20kg Box Jumps
3 x 20ES @ 43Kg OSBB Step up to Lunge
3 x 20 @ 43Kg OSBB Kneeling Squat
1 x 8 Tabata Jumping Squats (13)

I smashed through the box jumps until I smashed my toes into the box in the last set, despite the blood my primary concern was it let Jeff get a couple of reps ahead. It was the first time I'd stayed on par with his pace for box jumps, normally he's 10% faster. I did have to modify the technique to achieve the pace though, landing down into a squat and jumping back up in one motion. It really jacked the HR, but it was fun to be at the same tempo.

I had a quick chat to Jeff about racing 24hrs solo, his advice was to do a max of 2 a year and to split them by as many months as possible. This might mean I need to look at racing the Solo Nationals around Easter, then another late in the year.

PMPW: 91kg

Wednesday, 4 November 2009


A few new faces for fatties tonight, but they opted to ride with Steve. In fact everyone but Gavin opted to ride with Steve. This made for a really fun night of chatting and giggling as we hit the inner trails. When I say chatting I mean Gavin spent 2 hours listening to the veritable torrent of diarrhoea coming from my mouth. He's a patient man.


I rode 1.9 to 1 on the SS, despite being a lot lower than my normal gear I found it a lot of fun, it certainly made going uphill a heap easier. I'm going to contemplate running it, or maybe even something lower for gravity and the 6 hour.

D: 31.6km
A: 310m

Over the last week or so I've come to realise that I need to start to nail down some goals for summer. The vague plan was to race a few enduros, a few XC races and finish up with the Otway Odyssey, when I sat down with my calendar I suddenly realised how little time there was to do all the things I'd already agreed to do.

Gravity 12hr - 2 Man
Officer 6hr - Solo
Hotham (Climbing Camp #1)
Kona 24hr - 4 Man
State XC Round (Buller)
Bright (Climbing Camp #2)

That lot only just takes us to Christmas. Somewhere in there I'd like to really nail down an idea about my current form on a mountain bike so I can set some goals for Otway. At this stage I think top 50 is achievable, but if I get the impression I can do better, then I'll amend that goal and work hard to achieve it.

In other news, I'm starting to think about next year. I think it's time I finally gave a solo 24hr race a nudge. Ideally I'd want to race one with some intent, which would mean getting a couple under my belt first as practice.

PMPW: 91kg


I had planned on getting up early for NRR. When the alarm stirred me into semi consciousness at 5am i was greeted by the sound of heavy rain. I hit the off button and rolled back over, hoping to help kick the chesty cough that's been creeping up on me the last few days.

Did a few laps of Ben's backyard track, took a few diggers and generally just relaxed.

I'm sure pictures will emerge on other blogs, but I didn't even take my camera out of my bag.

PMPW: 90kg

Monday, 2 November 2009


Melbourne - Mordialloc - Melbourne:
A nice easy little ring spin down to Mordi and back. I had 1 effort on/for Rickett's point hill, to see what I could do solo as compared to Anna Meares. 63 seconds of pain saw me finish 11 seconds slower than her time. I'm sure I could scrape a couple of seconds out of my time, but 11 seconds just goes to show why she has rainbow stripes and I don't (we established with my push ups yesterday that I'd be allowed to compete in the women's category).


D: 49.8km
A: 160m

PMPW: 90kg


Headed out for some trail time with Mario and Andrew up near Kinglake. I'll admit I was a bit concerned when they started laughing as I pulled the SS out of the car, still it was the bike I had, so it was the bike I rode.


The legs didn't feel particularly snappy, a bit of a Jeff's hangover, but I was really happy that I was starting to get a better feel for riding on dirt.

The trails basically went up or down, with minimal traversing. On the most part I ground it out, but on the 2 extended climbs of the day I was forced to walk while the others managed to ride.


Mario picked a fight with a tree, and came off second best.


D: 34.3km
A: 975m

PMPW: 90kg

Sunday, 1 November 2009


I almost forgot about racing today, thankfully a conversation last night reminded me about crits and the SSS. Sadly the crits were washed out, well they ran, but I wasn't eager to play on the wet SKCC circuit.

I set essentially the same flying 200 time as last round to qualify in A-grade. There was a point in the last corner where I had to back off the power to deal with some headshake, so I think a faster time was possible, despite a little soreness in the legs.


I had a massive case of the CBF's and only took the initiative in the first race (my only win for the day). I'll try to work on taking control at the next round, as well as working to get my 200 time down.

A circuit session working in pairs, one performs the task, then swap, continue to swap until 2 minutes has expired.

5es Jerk @ 24kg KB
5 Chin ups/10 Jumping chin ups
15 Wall ball @ 11kg
10 Waterbag Hang cleans
10 MB Slams @ 20kg
10 Push ups
10 MB Push Press @ 20kg
5ES Snatch @ 24kg KB
5 ES Clean and Jerk Long Cycle @ 24kg KB

Extras of Push Press and snatch.

The tale of CBF continued, I'm a little ashamed of it. Chin ups were almost all jumping and at one point I resorted to girlie push ups, but they weren't any easier.


PMPW: 90kg