Friday, 31 December 2010

31/12/2010

Rest:
No riding, but I fucking destroyed half a chook for lunch, I really should time my chicken intervals so I know if I'm getting faster.

CE: 1/2

PMPW: 91kg

Thursday, 30 December 2010

30/12/2010

6:45pm TdB:
I thought there would be more people on the 6:45 tonight, pretty much everyone is on holidays, it was gorgeous weather and well, I just did alright?!

We had about 10-15 riders at the guide dogs, by the top of Doncaster we were down to 7.

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I had felt good on Doncaster so kicked hard for Williamsons Rd, but despite coming up to the hip of the Degani Team rider, I just couldn't get around and ended up blowing with a few metres to go. That was the end of any form on a climb.

High St? Exploded.

Burgundy St? Started strong, then exploded.

The Cutting? Ok maybe the cutting was an exception, I couldn't quite chase the couple of guys who attacked down, and Luigi came off my wheel at the top after I'd done all the work, but it hurt like a bastard.

Ivanhoe/Ivanhoe? Held Peter Braunsteins' wheel until about 20m from the top, the time between feeling fine and exploding was approximately 2.3 seconds.

As I write this my legs feel trashed, I'm going to chalk that up as a good thing. Failing always seems like failure, but being able to go until failure is a positive step.... now if only that point of failure took longer to get to.

D: 70.0km
A: 840m

CE: 1/2

PMPW: 93kg

Wednesday, 29 December 2010

29/12/2010

Fatties:
I felt good tonight, it felt like the power came on well, maybe not endlessly, definitely not without pain at the top, but some good go.

The recent rains meant the trails out to Westerfolds and Hans' loop were a mixed bunch, those that weren't completely shot (and thus skipped) had new ruts, fallen trees and diversions that effected the flow. A little frustrating as they always seemed to come just as I was finding my groove.

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Steve Cussworth suffered a bad case of new-bike-itis with a busted hanger in Hans' loop, the stoppage and resulting discussions sounded the end of my desire to attack or chase.

All up, good fun, with a mix of old and new faces seeing out the end of the year. Talking of years, my calculations say I've only missed 8 Fatties rides in 2010.

D: 39.3km
A: 205m

CE: 1

PMPW: 92kg

Tuesday, 28 December 2010

28/12/2010

6am NRR:
Why on a public holiday, where there is nothing we need to do during the day, do we get up to go riding at 5am? Fucked if I know, but I do it anyway.

The bunch wasn't massive, maybe 30-40 riders and not many of them wanted to work, to be honest either did I. I was tired and had had a hard one just 12 hours earlier.

I rolled a couple of turns on the way down, just the one on the way back (up the hill into sandy) and covered a few gaps when people died somewhere in front of me. I really have no idea if the ride was fast, we were generally single file, I just never really felt like I was getting hammered.

I got myself set up for the sprint, maybe a little far back, but I gambled that everyone would die in the slight headwind to BP. Instead no one kicked and instead of ending in a bang it ended in a whimper.

D: 44.8km
A: 145m

PMPW: 92kg

Monday, 27 December 2010

27/12/2010

Intervals:
1 x 10m E1
5 x 10s BGRS | 2:00
5 x 10s HCLR | 2:00
1 x 5m E1
¾ Tabata (6 x 20s sprint, 10s Rest Recovery)
1 x 5m E1
1 x 4m ITT
1 x 5m E1
1 x 5m E3, ramp up last 2 min

Everything was going peachy until the tabata sprints. Life started to suck around rep #4 then turned to absolute shit by rep #6. Life was so shit that I was still panic breathing at the end of my 5 minute rest, I thought it prudent to give myself a couple of extra minutes before hitting the 4 minute ITT. For the record, it also sucked.

D: 0km
A: 0m

PMPW: 94kg

Sunday, 26 December 2010

26/12/2010

Rest:
Sitting in a cramped seat watched the Aussies get towelled up by the Poms did not do my knee any favours. Odd that I can spend a day riding up mountains and be fine, but sitting still and watching cricket causes me grief.

Oh well, I guess that means I should go riding tomorrow instead of back to the MCG.


PMPW: 94kg

Saturday, 25 December 2010

25/12/2010

Hell Ride:
For Christmas santa got me roads with no parked or driven cars and a bunch looking to smash out a ride so they could get to family lunches. Queue the xmas morning Hell Ride.

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The ride itself was really pretty simple, full gas, start to end. The main culprit was a kid in Jayco kit but there was always the fear that Greg Henderson would hit the front and leave us all smoked in the gutter. Instead he left it in the bag until Black Rock.

Over Ricketts Point it was like I barely touched the pedals, I had been told that Greg, a pro sprinter would be leading out the sprint, so I grabbed Bensley's wheel and kicked hard when he faded. I think that put me around 5th, but really I have no idea where the line is as I've never played with the Hell Ride's sprint and everyone seemed to sit up before where I thought it should be.

This rates as one of the best christmases ever. Yep better even than the one Santa gave me the Transformer my brother wanted... and it turned out to be far better than the one I'd asked for.

Bring on New Years day!

D: 91.8km
A: 310m

PMPW: 95kg

Friday, 24 December 2010

24/12/2010

Rest:
I am alive, my knee doesn't feel special, but it doesn't feel like shit. Time to get back to Melbourne so I can have fun on the Hell Ride tomorrow followed by gorging on rich rich foods.

Thursday, 23 December 2010

23/12/2010

Bright - Hotham - Falls - Tawonga - Bright: aka 3 peaks.
Yesterday I made a simple statement about what today stood for, a statement that ran through my head all day and one that I wish to address up front in plain terms so I have no doubt in the future.

"This ride stands as both a mental and fitness test, one I desperately want so I can gauge my progression."

I am not quite as fit as I'd like, going hand in hand with that is a slight lack of mental toughness, to push on when things hurt and no one is around to take note. That said, I can ride a bike, something that I've scarcely done this week, and a fact that I should never overlook.

The ride itself is a bastard of a thing, long with lots of climbing, but really we couldn't have had a much better day for it. Blue skies, quiet roads, plenty of bad jokes and a test to ask questions of yourself. Perfect.

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Up Hotham Mark stopped to take a call from nature, I paused to wait for him then headed off when I realised he'd be a while. The pause meant I lost sight of everyone else who'd by now ridden off up the road. I tried to chase them for a while, sure that someone would have popped, to set myself a tempo and drag them back, but eventually my motivation waned and I waited for Matt so we could climb together. This waning isn't a great sign, I will have to address it over the next month or so before the Otway.

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A little disappointed with my effort up Hotham I hit the pinchy climb before Omeo with some intent and managed to get my best "result" of the day. 4th behind Brendan Spink, Andrew Downie and Ash Hyatt.

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The tail wind assisted roll that followed us departing Omeo was amazing, the Omeo Hwy is stunning, right up until the fucker of a thing that is the back of Falls Creek. Though it's yet to be graded I can only assume it is an Hors Categorie.

The climb up the back of Falls was worse than I remembered. The 14% ramp waiting to welcome us was the same, the sun blasting down on us and the exposed road was the same. What differed was how brutally long it was, it never seems to end, a fact my fragile brain had seen fit to "forget". After the first km or so I settled in to ride with BJ. I was behind a few guys I wanted to be with, but we were going at our limits, so any extra pace was out of the question. I tried to put in a few surges to dislodge BJ, but the effort cost me as much ground as I had gained as I'd have to slow to recover.

The drop off the front of falls was amazing. Simply put, this is the most fun descent I've done on a road bike. 70+ km/h, no peddling, carving turns with a bike leant over hard on the tyres. Fucking. Amazing

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We stopped for a quick drink in Mt Beauty before setting off to tackle the last thing between us and home, Tawonga Gap. We were all smashed, but this 7km 6.5% climb had to be done, and compared to the rest of the day seemed quite easy. I remember 10 years ago how destroyed this one climb made me and I was proud how far I'd come, but there were more important matters at hand, beating BJ who'd refused a gentleman's agreement. After 6.8km I finally got a gap, sure it had taken 4 or 5 attacks in the last km and every ounce of my body hated me, but it restored some pride and that's always worth it. :D

D: 253.2km
A: 4,325m

Wednesday, 22 December 2010

22/12/2010

Rest:
I made the call, I'm going to start the Three Peaks loop tomorrow. I might re-evaluate at the top of Hotham, heading back to Bright if I'm doing damage to my knee, but I hope I won't have to.

This ride stands as both a mental and fitness test, one I desperately want so I can gauge my progression.



I'm excited, nervous and excited.

PMPW: 93kg

Tuesday, 21 December 2010

21/12/2010

Rest:
I had planned to go up to Bright early and sneak an ascent up Mount Buffalo, but thought that perhaps the wise move would be to rest again. So here we are another day spent with an icepack strapped to my patella, these days are kinda getting monotonous.

PMPW: 94kg

20/12/2010

Rest:
I had planned to ride with Steve this morning, but a combo of weather and continued knee issues saw me pull the plug at 5:30am.

I also pulled the pin on intervals, a decision that is giving me a heap of conflicting emotions. Sunday's crit feels like it put the recovery of my knee backwards, despite seeming ok the time. I don't want to go backwards. That of course leads into the other side of the coin. If i don't train, I go backwards. I don't want to go backwards.

PMPW: 94kg

Sunday, 19 December 2010

19/12/2010

SKCC Crit: (A Grade)
After a coffee with the stay true boys my plan for the crit was simple, to finish with the bunch. I am happy to say I achieved that, my knee didn't shatter into 1,000 pieces and my legs managed to handle the surges from the multitude of attacks.

The bad news is I missed the break and couldn't bridge across. Yes yes that's not part of sitting on, but you know as well as I do, that I can't help but chase rabbits and feel sad when I can't catch them.

The stats make me feel a bit better about the alarmist messages coming from my legs during the race. We averaged 43kmh and maxed out at 58, it should be noted that as the break had gotten away there was no sprint for me, so the max was achieved mid race.

A new benchmark was set my Mark Guirguis during the race. He hammered it to chase a break, lost breakfast and still managed to finished strong (in the break?).

PC190006

D: 72km
A: 90m

PMPW: 94kg

Saturday, 18 December 2010

18/12/2010

Rest:
The radar looked shiteful at 6:30am and my knee was stiff, so I pulled the pin on riding.

Though it's not something I'd normally record or mention, I rolled a couple of km to the shops and back. Mostly because I was hungry, but also to give me an idea of how my knee held up to peddling. I think I'll ride tomorrow (race if SKCC crits are on).

Naps: 2

PMPW: 92kg

Friday, 17 December 2010

17/12/2010

Rest:
Things with my knee were a heap better but not great when I woke up, so I spent the whole day rotating a pair of ice packs on and off my knee. I'll re-evaluate tomorrow morning, though given the forecast a ride may not be on the cards anyway.

CE: 1/2

PMPW: 94kg

Thursday, 16 December 2010

16/12/2010

Rest:
As expected I woke up to find my knee is hammered, the wrist is not happy but by contrast is a non issue.

I spent the day with an ice pack on my knee and by bed time I was almost walking without making a poo face.

I have hope that next week will be ok, the jury is still out on if it will be right for a crit on Sunday, but I'm willing to sacrifice that so I can do the three peaks loop.

PMPW: 92kg

Wednesday, 15 December 2010

15/12/2010

Fatties:
What started as a slow ride, ended as a very slow ride when I caught a root (hahaha I said root) and went down like an uncoordinated sack of shit on Warren's off camber trail next to the Eastern Fwy. The main issue is a tweak to an already dodgy wrist and a hard knock to my knee.

I did finish the ride, as it seemed a shame to waste the lack of rain by going home feeling sorry for myself. I'll leave the sooking until tomorrow when I wake up and re-asses the damage. If this effects next weeks trip to Bright and the mountains I'll be a sad panda.

PC150001

D: 28.2km
A: 255m

PMPW: 92kg

Tuesday, 14 December 2010

14/12/2010

Commute:
I had to make a tough call the other day for what to do today, to rest or to race. I got my intervals done yesterday morning so I'd have maximum time to recover in time for the flathill dirt crits, but when I woke this morning I realised it would make 6 days straight of intense effort (counting fatties and Jeff's tomorrow and Thursday) so I chose to just take it easy. I put away the hardtail I'd prepared last night and grabbed my roadie, so not even a last minute change of mind at work could effect the decision.

Talking of things done yesterday, here are some photos.

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PC130004

D: 30.0km
A: 190m

PMPW: 94kg

Monday, 13 December 2010

13/12/2010

Intervals:
Last week's interval session was as much a mental shitfight as it was a physical one, so with a gorgeous day on my hands I swapped one green monster for another. It wasn't easy, the acidic burp in the last effort was proof of that, but having something other than the pain to think about was nice.

5 x 10s BGRS | 2:00
5 x 10s HCLR | 2:00
5 min E1
½ Tabata (4 x 20s sprint, 10s Rest Recovery)
5 min E1
2 x 2 min ITT/2 min Working Recovery
5 min E3, ramp up last 2 min

There were a couple of guys doing some motor pacing on the track (but it was still open) so while they were doing their thing I stayed up above the stayers line with the exception of the (half) tabatas. For that it was great to dive into the sprinters lane and chase them for 20s, then peel back up to the blue for a rest. They were just perfectly poised in front of me so that I would almost reach their wheel(s) just as the 20s elapsed, and they'd scoot away as I took 5-6 big breaths before the next effort.

D: 51.3km
A: 110m

Massage:
A few bits hurt more than expected, mostly though I knew what would have me convulsing on the table. Left hip and right calf, the usual suspects, thankfully the roller and stretching work I've done meant my ITBs were ok.

PMPW: 94kg

Sunday, 12 December 2010

12/12/2010

TdB:
After putting on the deep race wheels on my road bike, it is suffice to say I was disappointed to hear SKCC crit had been cancelled. Thankfully the Stay True/Nacional boys were keen to ride, so a plan was hatched to whip out a lap of the TdB loop.

PC120022

A lot like yesterday the hills weren't my friends, this time it was (Nick) Bensley, (Mark) Guirguis and an assortment of others who were doing the damage. I managed to strike a blow on Williamsons road, coming off a few wheels with some speed then punching it hard to go clear of everyone else.

When I chased down Mark up Foote st, I almost thought that it might not all be lost for me and hills, but I knew that Burgundy and the cutting were still to come. Thankfully these were both effectively neutralised when the group was split into two "teams" so we could race from Ivanhoe East through to Red Rooster.

The opposing team shut down our early solo move of Bensley and with no one else from my team near, it looked like my job of delivering Jarrod to the line was becoming a bigger and bigger task. Mark and Carson were clear over the Ivanhoe/Ivanhoe climb and at the top when I turned to check on Jarrad, he wasn't on my wheel. The resulting wait meant there was a mountain of work to do, so I just put my head down and hammered out an ITT effort into the base of the Red Rooster kick, but it was obvious we'd been bested.

Thankfully the group decided to do some hill sprints on the lower part of Yarra St, which gave me a chance to take some (read: all of the) wins and thus restore some pride.

D: 62.4km
A: 680m

PMPW: 91kg

Saturday, 11 December 2010

11/12/2010

Mullum Mullum:
Jimmy had organised a ride and BBQ, at first it was to be 5-6 hours on the bike, by the time we rolled out it was down to 3-4. "Easy!" I thought, I was wrong.

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I don't know if my legs were a little flat from Jeff's or if I just plain old suck on hills, but Alex, Ashley and Jim were tearing my legs off every time things sloped upwards.

It wasn't all stem chewing though, there were heaps of stops for downed trees and voracious spring growth now blocking the trail.

PC110003

I did enjoy myself, there were a few trails i hadn't see before and chasing a rabbit is chasing a rabbit, even if you never catch it, it's still fun.

After the ride we piss farted around with a few of Jim's training toys, you know, because we're idiots and a km of climbing isn't enough for one day.

PC110015

D: 52.0km
A: 1,230m

PMPW: 93kg

Friday, 10 December 2010

10/12/2010

Commute:
I decided not to race the national XCO/XCC in Tas this weekend, mostly because of the logistics of getting there. It wasn't an easy choice to make and while most people have thought my motivation is to retain the XCC series lead, it's actually my desire to improve at XCO that was pushing me to make the journey.

D: 28.7km
A: 180m

CE: 1

PMPW: 92kg

Thursday, 9 December 2010

9/12/2010

Commute:
Thankfully the rain held off until right before I got home.

PC090002

D: 46.4km
A: 415m

Jeff's:
2 x 20 Deck squats
4 x 10 @ 43kg 3 position isometric squats
4 x 10ES @ 11kg Explosive step ups to squat
4 x 5ES @ 80kg Bulgarian split lunges
4 x 10ES Jumping Bulgarian split lunge

Just got the work done tonight, nothing terribly special. In fact, I never felt like I was killing myself, so was always happy to do more despite the protest of others that 4 sets was quite enough. ;)

PMPW: 93kg

Wednesday, 8 December 2010

8/12/2010

Fatties Lazy:
When no one else had turned up by 6:35 I decided that perhaps it was for a good reason, possibly that it was raining hard enough to clean my SS to a near new condition. So I went home to try and catch up on sleep.

Yesterday's xmas ride.
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PC070010

Sunday's SSS.
Race 1: 10:40


Race 2: 6:30


Race 3: 6:25


PMPW: 91kg

Tuesday, 7 December 2010

7/12/2010

Kinglake:
This could be written as an almost carbon copy of last year, the concern about rain, the fun times, the variable grip, the burgers and beer.

I finally got to ride the trail I helped build (well the start of it), it's a bastard. It roosts your HR and then throws rocky uphill switch backs at you. I am not ashamed to say I dabbed a few times as I know I'll be back to conquer it.

I took a few photos but managed to lose my camera cord, so (if they're any good) they'll be posted tomorrow or Friday.

D: not sure, maybe 30-35km?
A: 695m

Intervals:
I got home from the ride to find that Carl had mailed me a new program, a start to a start of the week interval session. Being the thoroughly obedient young man that i am, I pulled out the trainer, and jumped on for 45 minutes of suffering.

5 x 10 sec Big Gear Rolling Starts (BGRS)
5 x 10sec High Cadence Low Resistance (HCLR)
5 x 1 min ITT
1 x 5 min E3 with last 2 minute rev up.

The BGRS aren't great on the trainer, my tyre slips a bit, might have to whack some grip tape on the drum to aid in traction.

The killer of the night was the 1 minute ITTs. I closed my eyes and imagined I was riding the last km of the NRR up to BP. I found the point of suffering, I embraced the point of suffering, I spent an eternity at the point of suffering, I checked my clock. It turns out eternity is anywhere between 27 and 33 seconds meaning I had 27 to 33 seconds of absolute hell to get through before the pain stopped.

I'm going to blame the short time between consuming burgers and beer and the start of hard efforts for what happened after I got off the bike.

Vomits: 1

PMPW: 93kg

Monday, 6 December 2010

6/12/2010

Commute:
I'm still on a bit of a high from yesterday's PB, I suppose the warm weather doesn't hurt either. I said this elsewhere, but it bears repeating. It's hard to be unhappy while riding right now. I'm sure the rain will come back later this week, but here, now, everything just feels right.. well my legs are down a scootch on pep today, but I blame Dino, Stew and Chris for that. :D

D: 25.7km
A: 185m

PMPW: 94kg

Sunday, 5 December 2010

5/12/2010

ABOC SSS:
I had one of the more pleasant problems that one can experience today. I met (in fact smashed) the goal I set for myself early in the day, then had the "issue" of wondering what to do with the rest of the day.

For the ease of comparison here are all my flying 200 times for the past few years. There are a couple of aberrations from where i turned up already cooked, but in general you can see I'd reached a plateau of times around 13.2 to 13.3 seconds.

round 2 2010/2011: 14.284
round 1 2010/2011: 13.378
2010 invitational: 12.56 (indoors @ DISC with big wheels)
Round 6 2009/2010: 13.330
Round 4 2009/2010: 13.171
Round 2 2009/2010: 13.246
Round 1 2009/2010: 13.226
Round 3 2008/2009: 13.40
Round 2 2008/2009: 13.72
Round 1 2008/2009: 13.78
Round 6 2007/2008: 14.50
Round 5 2007/2008: 13.48
Round 4 2007/2008: 13.79

Today I did it in 12.632.

Aside from feeling strong I made a couple of changes. Firstly I upped my gear to 102" (from 96") and after chatting with Chris Ray I changed my tactic to leaving my windup to really late, almost 280m to go rather than the usual 500 to go.

After that huge high my first race against Stewart Lucy was a bit of a let down, i left the big gear on, jumped early and was convincingly chased down.

The next two against Chris and Dino were both loses, but I don't regret a millisecond of them. I think all of us were inspired by the UCI world cup and played cat and mouse games until late in the lap before dashing all out to the line. I honestly thought I had both of them beaten, but as I said before, I don't regret a millisecond of either race. They were full commitment, all out racing.

I raced Stuart again in the 3/4 final, this time the roles were reversed, he attacked and (after an initial brain fart) I went hard after him and came around with just enough speed to get my wheel past his on the line.

PMPW: 92kg

Saturday, 4 December 2010

4/12/2010

Hell Ride:
I almost didn't ride this morning, but I'm glad I did. Getting up early I was rewarded with gorgeous weather and a big bunch to play with.

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I only hit the front of the bunch once, but I wasn't after a devastating workout, just a trial of where my legs are/were and to clock up a few kms. That's pretty much how it was, we were holding pretty high speeds, but in the bunch it wasn't tough, I moved up whenever it suited me and just enjoyed being on the bike. I dunno, it just felt good to be alive and turning the cranks.

The 6 or so road pros back from racing in Europe was a flat out bonus. I'm a fair fanboy and being able to partake in my favourite sport with top exponents of it mere cms away is cool.

To answer the question of where I'm at, well, I think in a good place, power feels good and endurance isn't an issue. I hope that's true as I'm starting to put/feel some pressure on myself about this f200 tomorrow.

D: 95.9km
A: 355m

CE: 1/2

PMPW: 94kg

Friday, 3 December 2010

3/12/2010

Goals:
I'm a little worried that the damage from Jeff's last night might effect this goal, but I've felt pretty good this week, and have been inspired by last nights and tonight's track world cup, so I'm going to put it out there anyway.

At this Sunday's SSS I want to do a sub 12 second flying 200.

I think the best path for me is to up my gear ratio to close on 100, I'll trial a couple of different entry lines in the warmup to see which is better.

CE: 1

PMPW: 91kg

Thursday, 2 December 2010

2/12/2010

Commute:
Took a detour on my way home via Hisense Arena to check out the UCI track world cup. I bailed before the Team Sprint finals but the Women's Persuit and the Men's Madison were truly awesome. I'm hoarse from screaming encouragement.

The sprinters.... oh dear sweet lord they're big, I can not wait to see them wind it up in the Keirin tomorrow.

D: 45.5km
A: 420m

Jeff's:
2 x 20 Deck squats
4 x 5 @ 43kg 3 position isometric squats*
4 x 10 @ 43kg Jumping squats
4 x 5ES @ 10kg Explosive step ups to squat
3 x 5ES @ 80kg Bulgarian split lunges
5 x 10ES Jumping Bulgarian split lunge
1 x 10 @ 32kg Russian sit ups
2 x 10 @ 40kg Russian sit ups

The superset of isometric squats and step ups continued, but with some jumping squats thrown in just to destroy my will to live. Seriously, I gave a large amount of consideration to going home at the end of the 3rd set.

The russian sit ups were new but turned out to be better than I expected, though after upping my own weight the last few reps of the last set things got a little wobbly.

PMPW: 90kg

* I've historically called these pause squats.

Wednesday, 1 December 2010

1/12/2010

Commute:

D: 33.4km
A: 250m

Fatties:
We had a bit of a turn up tonight, the word of Bruce Dickey had convinced around a dozen old faces to come along for a bit of a roll.

Given that the Yarra had been given a slight influx of water again, the trails were sodden or even down right covered with water. Bruce took us out back to the alleys of Eaglemont and Ivanhoe, a different route to the one I've done before, but it shared the same steep climbing style I remember.

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The pace was never extreme, but the fun was. Low co-efficient of friction combined with a high co-efficient of shared memories, lead to plenty of laughs.

D: 31.6km
A: 350m

PMPW: 91kg

Tuesday, 30 November 2010

30/11/2010

6am NRR:
I think Carl has been a bit busy playing with top end trackies to sort out a new program for me, so I thought I'd get in a sneaky NRR before I have to give it away for trainer/velodrome sessions.

I sat in on the way down, rolling a turn or two to ensure I stayed near the front, on the way back I just practised fighting for wheels to hold position in the bunch.

The SSW wind combined with some eager chaps saw us holding 45km/h up the hills and 55+ along the flat, none of which had me biting the stem off my roadie.

Having sat in the whole way, I pulled my favourite pet hate, I decided to play in the sprint (it's fine if i do it, but anyone else who does is an arsehole), the guy I nominated as my leadout man got a bit boxed in, but I had a gorgeous sit on his wheel as he kicked. Straight past him only to see a set of red lights at BP. I wish I'd looked at our speed because we were flying!

The only thing left to do was secure a coffee and head to work.



D: 45.7km
A: 185m

Commute:
I wasn't sure if the dirt crits were on tonight, so I grabbed my geared mtb to give myself the option.

Sadly they weren't on, but as the weather was fantastic I detoured my route for the trip home to get some giggles on the trails.

PB300005

I tried (and failed) at a few attempts of the Erin Baxter Chandler Hwy Stairs Challenge, the damn turn on the landing in the middle is a fucker, and though I can get myself lined up with the next flight, I am yet to clear it. I even tried going up the right hand line, but with no greater success rate.

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PB300004

It looks like the Yarra has been up a bit in the last week, as a couple of the really low trails were sporting some tasty river sediment mud.

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D: 35.4km
A: 330m

PMPW: 92kg

Monday, 29 November 2010

29/11/2010

Commute:
A lovely day to be on the bike, the wind was up in the arvo, but blowing straight from my back.

D: 28.7km
A: 230m

PMPW: 92kg

Sunday, 28 November 2010

28/11/2010

Lazy:
I really should have been on the bike today, it was a bit windy, but for the most part it didn't rain. Instead I did some of those pesky bike maintenance things that always hang around undone.

I'm still trying to work out if I'm going to race Glenorchie or not. On one hand it's meant to be a great track, on the other it's a bit of a logistical pain to get to. Fly + Hire car or Ferry + Drive?

If anyone is heading down, let me know, I'd be up for some transport sharing to ameliorate the costs.

PMPW: 92kg

Saturday, 27 November 2010

27/11/2010

Lazy:
It's been raining heaps all day, big fat drops falling from the sky with hundreds, thousands, millions, maybe even billions of their mates.

My arse is still telling me that isometric work is evil.

PMPW: 93kg

Friday, 26 November 2010

26/11/2010

Lazy:
Last night I thought I'd be ok today, I didn't feel like I'd torn my muscles apart. I was wrong. I've got a good case of DOMS in my arse and a minor case in my hamstrings and quads.

CE: 1/2

PMPW: 94kg

Thursday, 25 November 2010

25/11/2010

Jeff's:
2 x 20 Deck squats
5 x 5 @ 43kg 3 pause squats
1 x 5ES @ 15kg Explosive step ups to squat
4 x 5ES @ 20kg Explosive step ups to squat
3 x 5ES @28x2 48kg Bulgarian split lunges
5 x 10ES Jumping Bulgarian split lunge
2 x 30m @45kg Sled pull
2 x 30m @45kg Sled drag

PB250005

As normal the squats and the step ups were superset'ed (I think I just made up that word) with each other, the same went for the sled work.

Jeff got a little sneaky on me, changing the weight on the step ups when I wasn't looking. In fact, I thought it was all with a 10kg bag, so I suppose it doesn't matter.

PMPW: 94kg

Wednesday, 24 November 2010

24/11/2010

Fatties:
This was one of those nights I wished the riding would never end. Most of that was because I was having such a great time trying to drop Erin Baxter, the other little bit was because it was so fucking humid any time we stopped I would sweat worse than a politicians promise.

PB240007

Not everyone was finding the super fast trails as rad as me, Rich laid it down on the off camber trail near the guide dogs.

PB240002

D: 32.2km
A: 295m

PMPW: 93kg

Tuesday, 23 November 2010

23/11/2010

Commute:

D: 35.1km
A: 315m

Pick up dirt crit:
What's a pick up dirt crit? Well it's where a few people misread a website, turn up for a crit that isn't on, throw down $5 each and race anyway.

Time plus laps was a bit hard to manage, so we agreed on a 7 lap race.

I did a Fatties patent race start (jumped it early) and sat on the front for 4 laps until Steve Cusworth snuck through me and held on for the "win".

It took nearly as long after the race as the race itself for my effort induced head spins, panic breathing and lung clearing coughs to stop.

Let this note serve as a reminder that I still owe Steve $2.

PMPW: 95kg

Monday, 22 November 2010

22/11/2010

Commute:
A nice day to be on the bike, just cruising along and moving the legs around.

D: 30.0km
A: 210m

PMPW: 95kg

Sunday, 21 November 2010

21/11/2010

National XCC Round 1, You Yangs:
Unlike yesterday when I was nervous as all get out, this morning I was hungover and really just in a CBF mood.

The course was short, all fire road but had one tricky corner at the top and another even trickier one at the bottom.

The race is a bit of a blur, 15 minutes plus 3 laps doesn't give a heap of time to think things through.

I figured I had a good chance at this race, so from the start I sat myself near the front, I think I attacked once or twice and spent a few laps on the front before I swung wide and let someone else break the wind for a while. My attack and those of a few others had the field strung out and we soon had a selection made with 5-6 guys clear. It might have been less or more, a few might have got back on when we slowed mid race to force someone new to do the pacemaking, but I knew there was only a few strong enough to contend the race at the end.

PB210018

As the time hit 15 minutes the commentator commented that we were "coming through for the bell lap", I thought it was odd because it should have been 3 to go, but maybe something had changed, maybe I had missed the "3 to go" call. Then I heard the bell.

In my opinion a bell is a bell, so I attacked with everything hit the front and hammered it up the front straight. By the top corner of the course I had a good gap, round and hard down the back straight I knew that the race was mine. Then a marshal yelled from the side that it was actually 3 laps, not 1 laps to go.

I was now 3/4 of the way round a lap, I had a small gap on the field but I had 2 and 1/4 laps to go and wasn't sure how best to ride that. I could try to go solo, but I'd just put everything into an attack. I could sit up and try to attack again a lap or so later, but I'd just put everything into an attack, plus that would mean giving up the hard earned gap.

So I kept going, I could hear by the commentators comments that the front group was strung out, I kept the pace and pain high through the next lap and into the last lap. Going up the slight rise of the front straight I was hurting and finding it tough to dig any deeper. One rider caught me and slipped inside to take the lead through the top corner. I took a shit line, fucked it and unclipped losing massive amounts of ground.

I gave chase to ensure I kept at least second. Through the tough bottom corner there was a commotion over the loud speakers, as my eyes scanned through the exit of the corner I realised why and that I was the luckiest guy in the race. The dude had mechanicaled with only 30m to go in the race and was stopped dead.

So now I'm the National XCC Open series leader. It's not elite, so it's kind of a hollow title, but I sort of feel obliged to defend it at future rounds.

PMPW: 94kg

Saturday, 20 November 2010

20/11/2010

NWR:
Met with the Northside boys for the regular roll down to Mordi and back. The pace was easy both ways, even just spinning the little ring Brett
and I rode off the front a few times on the way down.

PB200003

My whole plan was to take it easy, but it's difficult when you're as fucking twitchy and nervous as I was. Oh god I hate nerves.

At the end as we came through Elwood I had one ITT effort to open things up. I went from the lights at 1km out back to BP, Brett kicked around me with 300ish to go. I couldn't match him, but I stayed within a couple of bikes and thus kept him honest.

D: 48.4km
A: 170m


National XCO Round 1, You Yangs:
There wasn't a huge field lined up for Vets, 15 or so dudes joking about random shit just like any other XC. That was actually pretty comforting, the 2-3 junior grades lined up in front of us was new to me, but I wasn't racing them, so it didn't really matter.

The course was highly technical and we were all running at some point or another, needless to say, the first lap was thus pretty ugly due to traffic sorting itself out.

PB210016

PB210011

The start of the third lap, going up the boulder climb, my left hamstright cramped like a mother fucker. This is not gratuitous swearing, it cramped to hard it had time to seduce my mum while I stood there like a goldfish trying to work out if I'd ever walk again. Eventually I did, and after a few false starts I even started to ride again. In the time that took, Scott (on a Giant) got passed me and my motivation took a big hit.

The next and final lap, going up the exact same spot, I broke my cassette. My left knee drove straight into my shifters, I did an ugly dog humping a tennisball thing with my bars and I taught the 6 year old kid hanging out with his dad some new swear words.

PB210009

I finished off the lap and thus the race, I suppose I should be happy with that. The results sheets shows I was in 6th, but feel that that is more about the size of the field than my performance. I certainly feel I failed my goal of never giving up on chasing.

D: 27.6km
A: 730m

PMPW: 92kg

Friday, 19 November 2010

19/11/2010

Goals:
I've been a little stiff and a DOMSy today, I'll try to spin my legs a bit on the road bike in the morning to loosen them up before the national round.

Speaking of national rounds, I should lay out what I want from this bad boy. I don't think goals should be dependant on anyone but yourself, but for racing with so many variables it's hard to do anything else.

I want to race hard and never give up chasing. I don't mean complete and thus avoid being lapped or DNF, I mean treat it like I treated Hans' loop on Wednesday. I should be racing for way less than the Hell Ride takes, so I'll use that as a guide of suck it up.

I know there will be ex elite riders, I don't expect to be playing with them but I would very much like not to be DFL.

CE: 1/2

PMPW: 93kg

Thursday, 18 November 2010

18/11/2010

Commute:
Not a nice a day as yesterday, but any day on a bike is a good day (remind me I said that as I'm grinding up the back of Falls at xmas time).

D: 44.2km
A: 470m

Jeff's:
2 x 20 Deck squats
3 x 10 @ 43kg 3 pause squats
3 x 20ES Explosive step ups to squat
5 x 5ES @48kg Bulgarian split lunges
3 x 10ES Jumping bulgarian split lunge
3 x 5ES @ 28kg KBs Renegade Rows and pushup

PMPW: 92kg

Wednesday, 17 November 2010

17/11/2010

Fatties:
A gorgeous day and given our (lack of) speed through the water damaged trails (i thought it a bit rich to call it flood damaged) I began to entertain thoughts of having fresh legs tomorrow for Jeff's.

PB170006

Then as a group we decided to do Hans' loop and as an individual I decided to chase Alex Randall the whole way round.

It was probably as close as I've ever finished, it took a while for a gap to open, and it never grew rapidly. After a few descents it was actually less than before. Despite his claims he was doing his utmost to get away and to punish me on the climbs (ok I believe he was punishing me on the climbs), I still have a feeling he had something in reserve and thus was toying with me.

All that said, I'm going to take it as a positive sign going into this weekends National XC round at the You Yangs. The ex Elite vets will rip my legs off, but I'm curious how I'll fare against those that have never attained Elite level speed/fitness.

D: 42.1km
A: 225m

PMPW: 92kg

Tuesday, 16 November 2010

16/11/2010

NRR:
I wanted to test where my legs were at on the flat when they're fresh, but was a bit worried they'd be found wanting. So I woke up at 5 and headed to do the 5:45 NRR.

The plan was to spin the little ring on the way down, something I achieved easily all while catching up with Justin.

For the return leg I wanted to sit in, close any gaps from people getting shelled, then try my legs out in the sprint. I rolled around the bunch at Mordi, a few guys on the front had it strung out single file but my legs felt ok. I think I then pushed up the outside a bit to get in the large working group that formed. With 12 or so guys going around I figured I'd be ok even if my legs weren't as good as I hoped.

The headwind and the couple of rollers around Mentone killed most of the workers, a few times it was just me and someone else, finally around Rickets Point we got 4 people together and that was the way it went through to Brighton when suddenly people magically appeared to help.

I went with the attacks through Elwood and was on the front powering towards the sprint only to have the pedestrian crossing at the canal brought it all to a halt and effectively neutralised the whole thing. I still hit it hard on the green and finished my effort back through to BP.

My turns in the 4 weren't terribly neat or clean but I was satisfied that meant that I was not only strong enough to work the whole way, but strong enough to do so sloppily. I will probably do a Tuesday night TdB soon to test myself there when I'm fresh.

D: 46.5km
A: 190m

PMPW: 91kg*

* this was post NRR, usually it's 1kg heavier before as compared to after, but I forgot to weigh myself.

Monday, 15 November 2010

15/11/2010

Rest:
Life got in the way of riding today, not the end of the world given that I have been resting.

I'm still slowly plugging away with the foam roller, it's by no means fun, but I think I'm starting to see progress in that I didn't curse anyone's mother while I went over my ITB.

CE: 1/2

PMPW: 94kg

Sunday, 14 November 2010

14/11/2010

Rest:
I spent some time doing trail maintenance, spring has brought about a heap of plant growth and water damage.

PB140008
Before

PB140010
After

I left my camera up the trail from the bridge Benny and I made, I would have walked back, but there was only so much my shoes could do. Perhaps it's time for new ones.

PB140015

PMPW: 94kg

Saturday, 13 November 2010

13/11/2010

Rest:
Rain, with possible thunderstorms during the day.

Given that, I figured it's not too bad a day to not ride and instead rest and recover.

PMPW: 92kg

Friday, 12 November 2010

12/11/2010

Rest:
I have decided to abandon the 100 Burpee Challenge, mostly because I'm soft, partially because I'm a big girls blouse.

While it will never replace the challenge. I have after a 5 year hiatus, decided to try my hand at a periodised training plan that includes intervals. If I'm to race the XC and the Otway, I need every bit of help I can get. I shall therefore be discussing with my good friend* the dude who will make me suffer, Carl Brewer, to sort out the finer details.

In the meantime I have begun to acquaint myself with my foam roller in a bid to get my legs beaten into submission.

CE: 1/2

PMPW: 92kg

* I don't think I'll like him once he's done with me

Thursday, 11 November 2010

11/11/2010

Commute:
I was going to do TdB afterward Jeff's, but my left knee is starting to feel like I've pushed it a bit, so I just rolled home.

PB110009

Given the weather is going to be pretty trashy on the weekend I might give it both days off, do some more work with the foam roller, and see how it is on Mon/Tues.

D: 44.2km
A: 470m

Jeff's:
2 x 20 Deck Squats
4 x 5 @ 43kg 3 pause squats
4 x 5ES explosive step ups to squat then box jump
4 x 5 @ 43kg 3 pause squats
4 x 5ES @ 11kg explosive step ups to squat
3 x 5ES @ 40kg KBs Renegade Rows and pushup
1 x 10ES @ 40kg KBS Renegade Rows and pushup

The step up and squat and box jump thing was hard physically, but it was brutal mentally. Trying to remember what part I was up to and count how many reps I'd done was almost too much for my tiny brain.

PMPW: 93kg

Wednesday, 10 November 2010

10/11/2010

Fatties:
I'm not sure if it was being back on the geared bike, better legs or Erin being a bit off, but tonight I found it pretty easy to hold his wheel as compared to two weeks ago.

We headed in on trails that were wickedly fast in a straight line due to them being dry and hardpacked but still sketchy in the corners due to some sand and dust on the surface. I don't think I was the only one to go completely sideways into a corner at 40.

PB100001

The pace wasn't earth shattering, so I attacked a few hills to open my legs up and remind them that I still require them to work for me.

D: 24.9km
A: 335km

PMPW: 94kg

Tuesday, 9 November 2010

9/11/2010

Commute:
I'm still feeling tired from the weekend, my legs are sore and I'm not able to concentrate (as much as normal). Hopefully the next couple of days I can get some decent sleep in and feel like a "normal" human again

D: 28.7km
A: 210m

PMPW: 94kg

Monday, 8 November 2010

8/11/2010

Commute:
A lovely day to be on the bike, I'm not really sure why, but I needed a little help to achieve that today.

PB080005

Tuesday night dirt crits start again soon, possibly tomorrow (linky). I look forward to the absolute sufferfest of racing them.

D: 26.5km
A: 220m

PMPW: 92kg

Sunday, 7 November 2010

7/11/2010

ABOC SSS:
I wanted to crawl into a warm bed and stay there today, but instead, like the idiot I am, I turned up to round 2 of the SSS for a bit of track sprint action action action.

I turned the legs over and threw out some efforts in an attempt to kick start the legs, but all I heard back from them was a quietly uttered "go fuck yourself". This showed up quite markedly in my flying 200 where I dropped well over a second to finish in the 14s (barely good enough for B-grade). I qualified on 90" gear, I figured it would be better for my legs to spin. After hearing my time I knew something had to be done, so I bunged on a 96" and hoped I had some strength buried somewhere.

First up I was matched against Greg Brunt, I'd never met him, but his legs implied that he'd seen a few races before. I tried to get the pace up early, but he took the lane quickly and backed the pace off. I'm not sure why, but I followed suit meaning soon enough it was 200 to go and we were in a good old fashioned drag race with me on the outside. I had the speed, but the extra distance was my undoing and he won by a wheel or maybe less.

That's an improvement in speed, now to ensure my wheel got to the line first. My best bet was to attack and get the lane, force whoever was with me to go around. So that's what I did.

Chris Dann, I attacked 500m out and hung on to win by half a bike.

Peter Ballas, I attacked 500m out when he left me a gap and took the win by lengths.

Carl Brewer (3v4 Final), I attacked 500m out when he left me a gap and took the win by lengths.

So 3rd in B-Grade, I'm ok with that. What I'm more ok about is that I took control, attacked to suit me and committed to the move(s).

Saturday, 6 November 2010

6/10/2010

Gravity 12 hour:
Before the race doing a pair with Ryan seemed like a good idea, heck riding single speeds seemed like a good idea. In hindsight it wasn't a bad idea either, it was my opinion during the race that's the odd one out. It hurt, remind me to gear down or even bring a gearie next year. Wait, am I really talking about next year already? That is keen.

I volunteered for the start lap, but was caught out in a bit of a foot-traffic-jam, I took passes where I could but came in a bit further back than I felt I should be, still 15th overall wasn't a shocking start.

The next two laps passed without a lot of incident, I was clearing all the climbs on a 2:1 ratio by carrying as much speed into them as i could, then when things got tough just grinding out the one legged deadlifts. The 3rd lap did see me start to ride a bit more like a SS racer, accelerating the gear up to speed and then tucking and letting it coast on the flat open sections.

The next few laps is where things started to test me, the sun despite giving us a mild low 20s day seemed to have a bit of bite to it. My legs despite being pretty and looking like those of someone in their mid 20s were lacking a bit of bite. I backed the speed back a notch or two to ensure I would still be alive at the end of the day.

I used the doubts that arose here as an opportunity to train myself against them. To review each one in a harsh light and dismiss it with prejudice. Everyone hurts, my pain was not unique. I could finish, I'd proven so many times. I was able to ride this hill, I did it last lap.

PB060001

When the voices were starting to get the upper hand we started to get some good news, we'd crept from 5th in pairs up to 4th. Even more incredibly we'd progressed overall from 15th up to 13th. It didn't stop there though, as night was approaching we quickly went through 3rd up into 2nd (11th overall).

Suddenly, despite the failing light, the day looked very bright. I had only two laps to go and not only were we on the podium we'd done so on single speeds.

I shoved some extra sugar and caffeine into my gob and hit the course with some renewed vigour. One lap at dusk without lights, one lap after with them. My legs were threatening to cramp, my hands were red and sore, my back ached but my mind soared. I came through with ~10 minutes in the race and a 15 minute gap on 3rd. Ryan to his credit still went out for another one, which due to 1st place not going out again, put us on the same lap as them.

If we hadn't stood on the podium I would have pretty much written this race off. Ryan had the upper hand in speed all day, his smaller gear was definitely the right choice. That's not the case though, we did get up for a result, so it's neigh on impossible for me to now feel anything other than pride (and fuck off tiredness) with how it all went.

D: 102.5km
A: 2,505m

Friday, 5 November 2010

5/11/2010

Rest:
A quiet day with quality time spent with half a chook.

I haven't really a heap of thought about what I want to achieve out of the weekends racing. There's Gravity 12 hour in a pair with Ryan on Saturday and the ABOC SSS on Sunday.

Despite in depth thought I did once say that I should have goals for every race, so here are the few things I jotted down.

Goals for gravity:
survive
beat moody
Top 10 in pairs
consistent all day

Goals for SSS:
take control
fight for the win

CE: 1/2

B: 24

Thursday, 4 November 2010

4/11/2010

Commute:
I'm not feeling super strong, but a willingness to hurt returned today while I ITT'd late to work. It's a different mindset, one that I would like to cultivate more. The top of the hill isn't where the pain stops, the top of the hill is a marker, a time frame to see how much pain you can jam into yourself. The answer is inevitably "more".

D: 49.3km
A: 505m

Jeff's:
2 x 20 Deck Squats
5 x 3 @ 43kg 3 pause squats
5 x 5ES explosive step ups to squat
3 x 10ES @ 43kg Bulgarian split lunge
5 x 30m tyre pull
5 x 30m tyre drag

PB040001

PB040003

PB040006

B: 23

PMPW: 94kg

Wednesday, 3 November 2010

3/11/2010

Fatties:
I knew it was going to be wet, I'd seen pictures of how high the river had been, but fuck me, I wasn't prepared to see firsthand how high the river had been and still was.

PB030005

It was just Cam and I cruising along the bike paths (all the trails were under water) until just before Burke Rd we met Rohin and Belly. Belly decided to come with us out to Hans' loop, Rohin headed back into the city.

PB030004

Rolling into Hans' loop I was sitting on Belly's wheel, an odd feeling riding there, I wasn't sure if I belonged. Into the tight twisting single track, despite my handlebars being a lot wider (than last time i rode the loop) I was sticking on his wheel, easily. I made the mistake of mentioning this to the ex aussie 24hr champ, and it appeared to slide off his back, well until things opened up and he destroyed me.

It turns out "I've had months with out single track" doesn't mean "i haven't ridden at all". I believe an accurate translation is "I've been hammering the road bike, and your arse is mine on any open hill".

D: 39.6km
A: 280m

B: 22

PMPW: 92kg

Tuesday, 2 November 2010

2/11/2010

Melbourne - Kinglake - Melbourne:
Went for a ride into the hills with Ian. Nothing too creative, out to Kinglake via Eltham and Smiths Gully, back the same way, but skirt around Rosanna.

PB020007

We didn't set any land speed records, I would hate to think how long we took to do the Kinglake climb itself.

PB020005

The drizzle for the first half of the ride wasn't too bad and it all cleared up by the time we got down the descent and headed for home.

PB020008

I am going to try and slip a couple of pre-work rides in out this way, maybe not KL itself, but at least Patton Hills. In other news, I need to get some serious stretching in, I'm tight in all the wrong places.

D: 124.5km
A: 1,795m (really? nah that doesn't seem right, but it's what Mr Polar says)

B: 21

PMPW: 95kg