Sunday, 31 January 2010

31/01/2010

SKCC Crit:
Felt a bit nervous about signing up for a-grade. Last week smashed me, and I didn't feel strong yesterday. Still, I reminded myself that giving all my thresholds a nudge was exactly what I was there to do, so dropped $15 off with the nice ladies and pinned on a number.

First up, the wind had to be mentioned. It was blowing a gale, a ripping Nor Westerly savaging us along the back half of the course. I started mid to back of the pack, concerned that any moment the pain would start and just never end.

The pain never came, well it came, but was nothing like last week. After some time I started getting myself towards the pointier end of the field. I had no idea how long we'd been going for (couldn't be arsed to change the HRM to time) and had no idea about how fast we were going (magnet had gone AWOL), what I did know was I was there was a break 20 seconds off the front.

I started to pull turns, finding I was able to smack it harder into the headwind than others were, so that's what I did. Get a tow up to speed, then as we turn into the pain, roll off the wheel and do my best to hold the speed. I doubt we took any time out of the break, but it was cool to see that my efforts helped Tim, Bensley and I go clear of the pack for a short while, despite it not being my intent.

Sooner than I thought possible we got the call for 3 to go, then 2 to go, then the bell. Eddie Wilson smacked it hard and a few people jumped solo to chase him. I swung over to grab their wheels, then hit it up the back straight.

I came through the last corner and decided to shut it all down. The break had won, and I didn't see the point. Turns out I came through the corner in 7th, and could possibly have contested for 8th (someone hit it HARD out of the corner).

Oh well, I'm starting to feel a lot more positive about where I'm at.

D: magnet fell off. :(
A: magnet fell off. :(

PMPW: 91kg

Saturday, 30 January 2010

30/01/2010

Hell Ride:
We had one of the larger bunches I've seen in a while, there would have been 100ish riders cruising along the beach.

A set of lights split the bunch in half around Bonbeach. A few of us worked hard to try and bridge the gap, but every time we got settled into turns another set of lights would stop us, and the front group would get further away. By the time we hit Frankston they were out of sight. I don't know how many we dragged with us, but only a few went up Hopes Rise, I was the only one to then continue on and do the full loop through Mt Eliza.

The trip home was at a reasonable tempo, ending up with a small train by the time I got to Elwood. They must have all pulled off though, as no one was left on my wheel after I wound up a 1km ITT to BP to finish the ride off.

I never felt overly strong, in fact I felt pretty tight through the hips and hamstrings, I might take things easy tomorrow and skip Jeff's. Give everything a little bit more time to rest/recover.

I've come to realise that I'm like Pavlov's dog, actually no, more like Marty McFly from Back to the Future. Marty should have been able to see his flaw, god knows I've yelled at him often enough that he should remember by now. Now where was I, oh yes. It seems any time I'm called "soft" in fact even if I think there is a chance someone might call me "soft", I do get all angsty and feel the need to prove them wrong. Maybe Marty didn't have much of a choice after all.

Right now I'm feeling twitchy, just thinking about skipping a Sunday session at Jeff's..... people might be thinking that I'm......*puts fingers in ears* LALALAIMNOTLISTENINGLALALA.

Anyway, I just find it amusing how ridiculous we can be, and by we I of course mean me (should that be I?).

D: 90.2km
A: 320m

PMPW: 90kg

Friday, 29 January 2010

29/01/2010

Commute:
Just an easy spin with some flat legs.

D: 37.2m
A: 255m

PMPW: 89kg

Thursday, 28 January 2010

28/01/2010

Commute:
I just signed up for Round 4 of the ABOC's Summer Sprint Series. I have a love/hate relationship with match sprinting. On one hand it's such a pure race, just you and a competitor, first to the line wins. On the other hand it hurts like all get out and will often do my head in. Just thinking about it has got my pulse up, hands sweating and an uneasy feeling in my chest. I wonder how fast I'll be, given the focus on hills I've had.

D: 48.5km
A: 455m

Jeff's:
2 x 1:30 @ 43kg Box Squats
2 x 1:30 @ 16kg Waterbag clean and press
2 x 1:30 @ 25kg Sloshball clean to shoulder
2 x 1:30 @ 32kg Sloshball cleans
2 x 1:30 @ 24kg Bears
2 x 0:45ES @ 36kg Step up to lunge
1 x 1:00 @ 43kg Box Squats
1 x 1:00 @ 16kg Waterbag clean and press
1 x 1:00 @ 25kg Sloshball clean to shoulder
1 x 1:00 @ 32kg Sloshball cleans
1 x 1:00 @ 43kg Bears
1 x 1:00 @ 36kg Alternating step up

A circuit seemingly designed to make me sweat like a fat man in a sauna. Normally this is an amusing side effect of exercise, today it was a hindrance to anything sloshball related. As a consequence I sucked complete balls on the sloshballs, especially the straight cleans with the bigger ball.

PMPW: 90kg

Wednesday, 27 January 2010

27/01/2010

Fatties:
Headed in with a group of 8 or so riders sadly to find that more trail has been fenced and gated in such a way to discourage cyclists. The trails between Chandler Hwy and Bellbird Park have now been gated, which is a lot more than a fortnight ago.

The little trails, including the pump track, next to the Studley Park Golf Course have had big branches/logs drawn across and along them, making them an unridable prospect.

Despite all this change to what we could ride, I had a heap of fun. The pace was good without straying towards ball tearing. I felt the flow of the trails and the bike and basically just had fun flicking through the turns.

D: 29.8km
A: 385m

PMPW: 90kg

Tuesday, 26 January 2010

26/01/2010

Mt Donna Buang - threepeat:
The plan was pretty much exactly the same as Boxing Day. Park at the bottom of Mt Donna Buang, then ride up/down it 3 times.

After the 80km drive, I parked and got my bike out to assemble it. It was then I noticed my front tyre was showing signs of being very much at the end of it's life. At this point I knew I could pack up and drive all the way home, or try riding on it and hope for the best. I shoved a pair of tubes in my back pocket and mounted up with BJ and Justin, "might as well try it and see" I thought.

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Andy (Naylor) had given me fairly clear instructions to take the first ascent moderately easy, giving my trashed (and freshly massaged) legs some time to settle in. The instructions were forgotten around 5km from the summit, when I decided to chase down and hurt Justin.

The next lap I took a bit easier, riding with Justin while BJ tempo'd off up ahead.

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The final lap hurt. I rode off the front of the other two about 5km in. Slowed and regrouped with BJ at Cement Creek before tempo'ing off from him around 5-6km from the summit.

Once at the top I did a quick u-turn to find and pace Justin. I almost wish I hadn't, he finish hard, breaking BJ (who'd done the same as me) and almost putting my legs into cramps.

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The first lap was by far the quickest, matching the faster laps of Boxing day. The second two were far slower and despite being remarkably similar in time, were worlds apart in terms of pain. Overall I think it was a reasonable result considering the state of my legs and the lack of pacing such a small group provides.

Ascent 1: 1:04.24 (Me, Justin, BJ)
Ascent 2: 1:11.01 (BJ, Me, Justin)
Ascent 3: 1:11.33 (Me, BJ, Justin)

D: 104.1km
A: 3,295m


PMPW: 90kg

Monday, 25 January 2010

25/01/2010

Commute:
Legs were pretty flat today, and my calves were just lumps of painful flesh hanging onto the backs of my shins.

D: 29.7km
A: 245m

Massage:
I went and visited Andy Naylor, and while I wont call him a nice caring bloke, I didn't once feel the need to ask for a precautionary sick bucket, despite having some "residual soreness".

It seems that despite morning and night stretching of my hip flexors, I'm holding a heap of tension in my left iliacus. The remedy? Jamming my finger/thumbs in under my hip bone and wiggling them about. Enthusiasm for the remedy? No comment.

I've booked in a couple more visits for the upcoming weeks and that should hopefully get my body on the right track. Worst case scenario he's a font of bicycle (riding) knowledge and thus good to talk to, even if he is a Saints supporter.

PMPW: 91kg

Sunday, 24 January 2010

24/01/2010

SKCC Crit:
I rolled up early and signed in for A-grade. Consider this the highpoint of the morning. Every passing minute saw more and more fast riders turn up and pin on a number.

Anyway, the pace was pretty hot from the start, whipping round the circuit at up to 54kph. Several times I was on the brink of calling it quits, the pace was fairly brutal and I felt it was just a matter of time before I cracked.

54 minutes into the race (the race is 60+3 laps) I was starting to feel better-ish, it takes a while for me to get fully warmed up and in full flight. for that 54 minutes we'd been averaging 43kph (normally this crit averages ~40).

Then we got lapped by the break away. My mind was blown, I had no idea that anyone was away up the road, and couldn't conceive that anyone could be fast enough to lap a field holding the speeds we had been. 6-8 dudes lapped the 40+ field, meaning all of us (the 40+) got pulled from the course. What a fucking eye opener.

I consoled myself with a coffee and contemplated how much work it'd take to be more than just pack fodder. *hint* Lots of pain.

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D: 60.5km
A: 90m

Jeff's:

Neil:
Work in Pairs
1 x 5ES KB Snatch
As one person works the other holds the KB locked out overhead (rack for the girls).
Repeat for 15 minutes

Ann-Michel:
Hill Sprints (Running)
Jog bag down
Repeat for 15 minutes

Justin:
Run 30m
10 Push Ups
Run 30m
10 Air squats
Run 30m
10 Sit Ups ups
Repeat for 15 minutes

Jenn:
I honestly can't remember, I cracked about half way through. There were step ups, Russian twists, cleans and um some other stuff. Basic MO was 1 minute on, 1 minute off.

My calves are a mess from all the running, the massage tomorrow will likely not be a "fun" affair.

PMPW: 90kg

Saturday, 23 January 2010

23/01/2010

Hell Ride:
In short we had mixed weather, mixed speeds and I have mixed emotions.

It'd been a while since I last rode the Hell Ride, so I sequestered myself up the back while I evaluated my performance. At times we were hitting over what felt like 50km/h into the wind, but it may have been slightly less, the next minute we were cruising in the high 20's low 30's.

I was still up the back when we reached Hopes Rise. I always forget how much of an issue that is, riders swarm 6 wide to try and get into a road that's only got room for 4 people abreast. Inevitably there was a ton of work to be done over the top to get back to the main group.

The descent down Olivers was a blast, a ripping tailwind had us belting along the flat bottom at 60+.

That's really about as exciting as it was, I felt a bit flat and only saw the front once for a tiny tiny turn. Otherwise I kept to myself or chatted to Belly who was out to put the finishing touches on his legs before Wild Side.

Being finished by 9am left me a whole day to do sweet fuck all. I think at last count I took 3 naps before retiring to bed early.

D: 89.7km
A: 300m

PMPW: 91kg

Friday, 22 January 2010

22/01/2010

Stretching:
I took today pretty easy, last nights efforts left me feeling a touch "le smashed". Obviously the best solution for this situation is chicken smothered in peri peri.

Also with only a few days before seeing a new massage therapist, I feel it is in my best interest to stretch and foam roll my legs into near submission. Much like you scrub your teeth like crazy before going to the dentist.

Saw Campbell, despite some negative doctors, he's in good spirits. He's up and about, sporting some new 6-4 Ti bits in his leg and a giant boot thingy to provide a bit of support. The time in hospital did him well, he's now able to fit into even smaller girls jeans due to some muscle shrinkage, he will be a hipster god in no time! The good news kept on coming, a couple of weeks in hospital ruined his appetite, so I got to finish off his dinner as well... yup, that's definitely the way for me to lose weight.

Chickens eaten: 1/2

PMPW: 90kg

Thursday, 21 January 2010

21/01/2010

Commute:
D: 28.3km
A: 225m

Jeff's:
2 x 20 Deck Squats
3 x 20ES @ 43kg Step up to lunge
3 x 10ES @ 43kg Explosive step ups
3 x 10ES @ 43kg Bulgarian split squats

Jeff is still away, so we set out own agenda again.

6:45pm Tour de Burbs:
I accidently did the burbs, no really, I had no desire at all to do it, yet somehow I did the whole loop, rather than go home and eat till my stomach hurt.

My intent was to roll up to the start, see who was there and just have a chat. So I rolled up, saw lots of people I knew and had a chat...... and rolled out with them, and put myself in a lot of hurt.

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Jase Jackson was out for secret training.

I felt good on Doncaster, good on Williamson's road, then by Foote st the lights went out and I went backwards fast... no that's not right, I was definitely not going anywhere fast, maybe everyone else suddenly got fast. Whatever happened it was not happy times for me and my legs.

I did my best to recover before Burgundy St and managed to do better than I thought (still not great). Thankfully someone set a slowish pace up the cutting, giving me a chance to feel feisty again. I jumped halfway up Heidelberg/Heidelberg to chase a few riders, rolled across in 4th with a good break to everyone else. Sadly there would be no Red Rooster sprint for me. I had been "lovingly cooked" for 55 minutes*.

Bag weight: 5kg
D: 49.2km
A: 550m

PMPW: 89kg

* actual cooking time may vary.

Wednesday, 20 January 2010

20/01/2010

Fatties:
A fairly small bunch for a roll on the outer trails tonight. The 5 of us rolled our way along the trails which a mix of dusty, grippy and wet. I had my SS out with a smallish 2:1 gearing which meant I had to work hard on maintaining speed through the corners to have any chance of staying with everyone else.

I'm glad to say that despite still having the shorter stem on (like last week) I was feeling good about the flow. Pushing the bike hard into the dirt, pumping corners to extract every bit of grip available. Head up, scanning the trail ahead, looking far beyond the front tyre, leaving it to track a more natural path. Still, Alex who rode behind me on a few sections, suggested my lines and reactions could use a bit more work, so I know there's more speed to be had. I'll use my planned break after the Otway, to work on skills and technique, especially MTB ones.

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Alex and Scott (on the Giant) continued on from the back of Westerfolds to do Hans' loop while Gav, James O'Keaffe (sp?) and I turned for home.

D: 35.3km
A: 305m

PMPW: 90kg

Tuesday, 19 January 2010

19/01/2010

Stretching:
Another day of rest before the joy of speed work begins in earnest. I almost put off stretching out today, I had a myriad of reasons, but at the end of them all I realised they were all just excuses.

I'm beginning to think somewhere deep in the dark corners of my brain, I want an excuse to fail. That way I wont have to test my limit, and never face the possibility of coming up short. I hate that part of my brain, but it makes very convincing arguments about "safety", "comfort", "beer" and "nachos".

So right here, right now (I imagine given that you're not standing over my shoulder as I type that you'll have to "adjust right here, right now" to something more like "back then, over there") I would like to state "I will not consume any beer or nachos before the Otway". HA! Take that deep dark place in my brain!

So, who's up for some wedges and cider?

PMPW: 90kg

Monday, 18 January 2010

18/01/2010

Rest:
Today my snail mail had some bad news, my local massage place is shutting up shop. They didn't mention anything about neighbours complaining about the screaming, but I'm sure I had a hand in their demise. :(

So if anyone has somewhere they use on the south side, let me know, as I'm obviously back to trying to find a new place to go for pain.

PMPW: 90kg

Sunday, 17 January 2010

17/01/2010

Melbourne - Ricketts Point - Melbourne:
Wanted to get a short roll on the road bike to stretch my legs before breakfast.

A ripping Northerly saw 40km/h+ on the way down and new teeth marks on my stem for the way home.

D: 37.8km
A: 120m

Jeff's:
Jeff is still away on holidays, but we couldn't let that stop us from getting some pain in. Odds on he's not just lazing around the beach while in QLD. So off to Jenn's place with my 20kg KB in tow for a session with Jenn (obviously), Ann-Michel and Justin.

1 x 30 @ 20kg Two arm swings
1 x 15 ES @ 20kg One arm swings
1 x 15 ES @ 20kg Cleans
1 x 15 ES @ 20kg Snatch
1 x 15 ES @ 20kg Jerks
1 x 15 ES @ 20kg Clean and jerk long cycle
1 x 15 ES @ 20kg One legged dead lifts
1 x 3 ES @ 20kg Turkish get ups
1 x 3 ~60kg Dummy drag (a big sack filled to emulate firey's training)
1 x 2 (NFI) Tyre drag
1 x 30 @ 20kg Two arm swings
1 x 15 ES @ 20kg One arm swings
1 x 15 ES @ 20kg Cleans
1 x 15 ES @ 20kg Snatch
1 x 15 ES @ 20kg Jerks
1 x 15 ES @ 20kg One legged dead lifts
1 x 15 ES @ 20kg Russian twists

The dummy drag was kinda odd, and I used a different technique to everyone else for the tyre (square on using both legs at once, instead of side on weighting up one legs at a time).

PMPW: 90kg

Saturday, 16 January 2010

16/01/2010

Melbourne - Mt Dandenong - Melbourne:
Met Jimmy, BJ, Alex and a CBD rider named Chris early in the Eastern suburbs for a ride up Mt Dandenong 4 different ways. I wasn't feeling too crash hot on my way out, but a quick stop at work for a second morning poo helped and probably reduced my PMPW to something a little more normal and helped take my overall outlook from "Blah" to "Meh".

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BJ's clever polar mount. *hint* It's a knog toad.

The blow by blow of the ride is a touch boring, and to be honest, I'm still a bit too tired to want to write heaps.

First up was the 1 in 20, Jimmy and I rode off the front but shut down the legs with around 250m to go.

Next was all the way up Devils Elbow through to the top of One Tree Hill, I followed Jimmy's wheel until the One Tree Hill turnoff, then rode on the front until the summit. Chris was the only one left close by at the top.

The third Ascent was The Wall, and after a short break for a flat tyre up to Sky High. I hit this one pretty hard and was soon of the front by myself. Chris had a go halfway up but a short attack snapped his will to compete. It was around here that we lost Alex, I think he missed the turn, or just decided to call it a day due to a major case of CBFs.

The final ascent was the Tourist Rd from Montrose up to Sky High, Chris was pretty much spent by this point, so I opted to ride with him while Jimmy and BJ went on ahead at their own speed.

All up I'm happy with how it went. I rode strongly and had a blast on all the descents, especially Inverness Rd. That thing is almost criminal in how fast you can go without pedalling.

D: 142.4km
A: 2,585m

PMPW: 93kg

Friday, 15 January 2010

15/01/2010

Rest:
Apart from stuffing my face at a bbq with the Baum boys, I did nothing of note today..... and loved every second of it. Well I enjoyed the doing nothing bit, the stuffing my face got slight painful after the 4th plateful.

PMPW: 90kg

Thursday, 14 January 2010

14/01/2010

Jeff's:
Jeff is on holidays, but he kindly let us use his heavy things while he's away. We threw together some ideas from previous sessions and came up with the following.

2 x 20 Deck squats
3 x 50 @ 24kg Box jumps
3 x 20ES @ 43kg Step up to lunge
3 x 20ES @ 43kg Bulgarian split squats

Gavin tried his hand at his first Thursday session and did pretty well. His presence meant that Ann-Michel spent time with the big boxes and a heavier barbell, but sucked it up and pushed through.

As for me, I got the work done, but think I need to get back on top of my sleep cycle. I'm still a bit wrecked from all the hot days early this week.

Commute:
Did a quick detour along the Kew Boulevard with Justin to chat and stretch the legs out. His half wheel antics are getting a little more sly, so I had to keep my wits about me, even though all I wanted was a nap.

D: 49.7km
A: 525m

PMPW: 91kg

Wednesday, 13 January 2010

13/01/2010

Fatties:
We had a nice little a-group tonight (10ish riders), for a ride in towards the city. The pace varied from reasonably quick to just chatting, I preferred the latter as I wasn't feeling the flow on my SS.

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D: 34.0km
A: 195m

I was meandering around the web and found a cyclists account of trying to get ready for a marathon in only 8 weeks... yeah, and not the fun kind of marathon... the running kind. ;)

"I went into the taper weeks knowing there was nothing more I could do, and that rest would be the best thing I could do for myself at this point. I wanted so badly to do more hill work, more negative splits, more of anything that would be quicker paced and strength-related, but I was absolutely petrified that I wouldn't recover in time. And you know you're in a strange and desperate place when you actually want to do hill work."

Even though I've got 5ish weeks until the Otway I'm already starting to feel these emotions. It's tough not to start double guessing yourself and the program you've been following all these months. To address it I've tried to use logical argument progressions, so far they're working, but I'm sure as the panic ramps up, my counter efforts will need to as well.

To spoil the story of the cyclist/runner, he hit the wall pretty hard at the end of the race, and had this to say about what kept him going.

"I don't want to spend the rest of my life explaining. I can't stop. There is no way I can be okay with stopping."

I just thought it was a good example of how little a thing can be the difference between failure and success.

PMPW: 90kg

Tuesday, 12 January 2010

12/01/2010

6am NRR:
A new pair of road wheels, a forecast of "stinking hot" and a desire to do well at the Otway combined to get me out for an early ride today. I woke at 5am to find it was 33Âșc, well I say woke, but who can sleep well when it's 33?.

The ride down felt pretty flat out, a slight tail wind helping the bunch to reach over 60kmh. Around the round about, the bunch continued strongly, right back into the northerly. Before the ride my plan was 3 long turns on the front on the way back and then go for the sprint. Due to the pace I only managed one short turn and an aborted sprint. I'm a little disappointed that I didn't roll up for more, I use the high pace as a reason. My reason sounds more like an excuse.

D: 40.9km
A: 130m

Commute:
I had a chat with Jase Jackson about the need for speed work to race well. His view was less about "over speed" work like many trackies subscribe to, and more about an effort similar (in average) to racing. To put it in words my heat addled brain can remember. Smacking the big dog all day is fine and dandy, but wont make for a fast racer.

If I hadn't seen the way Jase delights in destroying fellow riders, I'd think he's a good person on the inside. ;)

D: 28.2km
A: 205m

PMPW: 91kg

Monday, 11 January 2010

11/01/2010

Rest:
Due to the 43c heat I decided to drive to work, and do slurpee repeats in the evening.

All out until sinus freeze (icecream headache).
15 seconds rest
repeat until finished.

During the day (during my lunch break...I swear!) I read a bit about people's experience at the Aus Road Nationals (held yesterday). It was a stinking hot day, and even standing around to feed riders was taking it's toll.

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Wade Wallace of Cycling Tips doing some work early in the race.

Anyway, one of the write ups was by Drew Ginn, an ex Aus Olympic Rower now half turned cyclist. The piece is filled with a lot of honest truth about his own performance, but one line he wrote while discussing why he does races struck a chord.

"To be on the limit, physically, emotionally and mentally pushing to hold the line. The line between sheer agony and ecstasy is appealing. To be on the rivet as they say where the intangible and tangible intersect is unreal."

I love/hate that place.

PMPW: 91kg

Sunday, 10 January 2010

10/01/2010

Jeff's:
Last night was one of those nights where you're so tired that you can't sleep. Besides giving you less recovery time it's ridiculously frustrating at the complete lack of logic to it.

1 x 100 @ 16kg Waterbag Hang clean, squat, press
1 x 50ES @ 20kg KB One arm swings
1 x 200ES @ 16kg KB One arm cleans
1 x 50 @ 32kg Waterbag cleans
1 x 70 @ 32kg Waterbag cleans
1 x 15ES @ 32kg Waterbag cleans to shoulder

Broke up the waterbag exercises with a short rest each set (partially to wipe it down, mostly because it hurt), and swapped hands every 10 for the KB work.

The lacerations from yesterday were making the cleans a bit more fun than usual, but after a while the brain completely turned off to everything bar counting reps.

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Gavin came back, meaning he's already mentally tougher than I was the first time I attempted Jeff's. Claire (Ian's wife) made her debut as well, and spent it getting to know the ugly side of a kettlebell.

PMPW: 90kg

Yesterday's mystery 4kg has magically disappeared again.... odd.

Saturday, 9 January 2010

9/01/2010

BJ's Dandenong 6 Ways Ride:
Last year I found this ride was great training for Otway, lots of climbing, much of it in 22x34.

The concept is simple, circle Mt Dandenong, with 6-8 different climbs of various terrain.

I was happy with how well I was able to go on the really steep stuff, holding the bike steady with the hips and concentrating on smooth power and a steady HR.

Sadly it just wasn't my day in general. The heat, and most likely poor nutrition, saw me hit the wall pretty hard by the end. Watching everyone ride away from me, after being one of the stronger ones earlier, required a bit of a mental shift.

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All said, I'm happy to have the day in the legs, even if they (and my arms) are missing a fair bit of skin due to the overgrown single track we rode.

D: 61.2km
A: 2,235m

I think those numbers are a bit low (especially distance), maybe it's time for a new battery in my HRM.

PMPW: 94kg

Friday, 8 January 2010

8/01/2010

Commute:
The legs felt fairly heavy today, maybe it was the heat.

D: 31.7km
A: 192m

PMPW: 91kg

Thursday, 7 January 2010

7/01/2010

Jeff's:
2 x 20 Deck squats

1 x 30 Chin ups
1 x 50 @ 16kg Aquabag Clean & Press
1 x 100 @ 43kg Step ups (alternating)
1 x 100 @ 20kg 1 Arm Swings (change every 10)
1 x 50 @ 32kg Sloshball Cleans
1 x 50 @ 43kg Box squats
1 x 50 Push Ups
1 x 100 @ 20kg 1 Arm Swings (change every 10)

Time to complete: 0:37.55

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This week was a "test" week, we had a list of 7 things to do, any order you like, but you have to finish each exercise before moving on to the end...... "wait a minute wtf is going on with your swings" I hear you ask (really my hearing is THAT good). Well it turns out I'm a retard and got the rep count wrong and thought I was all done, until a random comment by Jeff prompted me to realise that I'm a retard.

So my time, well I'm surprised at how quick the whole thing was. I was expecting to use the full 60 minutes, especially given pull ups and push ups. My time is also inclusive of the 3ish minutes I sat around believing I was finished.

Now, given that we're going to be revisiting this test every 6-8 weeks, and given my slightly out of control competitiveness I face a question. Do I train normally to ensure my best cycling result, or do I do some training slightly more specific to this test (eg. pull ups and push ups) to get my time right down, and possibly one day get close to Jeff's 0:26.24?

I've been doing a little less riding than I'd ideally like to. I'm still working to manage some residual issues in my left knee. While it doesn't appear to be hindering my performance, but it's not going away either. I will start to implement R.I.C.E. and see if that helps.

Chickens Eaten: 1/2

PMPW: 90kg

Wednesday, 6 January 2010

6/01/2010

Ok, this is getting beyond a joke, 2 friends hit by cars, in 2 days. Unfortunately this time the cyclist (Campbell) didn't come off with just bruises. The info as I have it is, leg broken in 3 places, at least one of those in the Fibula. It happened around 6:15pm, as he was on his way to fatties, we think St Geroges Rd.

Just to help avoid a continuation of this disturbing trend, I'd like to make the following statement. "I don't like any of you."

I considered extending this thought to myself.... but really, it's just not feasible. I'm way too awesome to dislike.

Fatties:
The ride was good (we had no idea about Campbell until after), if it was on the road I would call the pace tempo. A solid effort without destroying yourself, well unless you were Ash Hyatt. The poor lad looked to be lacking a touch of fitness and a swag of single track skills meaning he got punished every time things got twisty.

It was nice to see a couple of old faces, we were joined at the start of the ride by James Dickie and James O'Keafe (sp?), but they both pulled off long before we got out to Hans' loop.

D: 44.1km
A: 255m

PMPW: 90kg

Tuesday, 5 January 2010

5/01/2010

6:00am NRR:
It's getting to that time of "the season" where I want to start working on some more speed, so with this in mind I rolled up to the 6am NRR planning on 2 efforts. Why 2? I dunno, it sounded painful, but not devastating.... alight shut up, it was early when I thought it out and I hadn't had a coffee.

I rolled down in the bunch, the pace seemed to be up, but I felt ok. Around the roundabout I moved up and got my first effort into Mentone.

With a minute or so rest I decided on the 2nd effort, hit the front at the bottom of the Rickets Point "climb" and try to stay there the whole way up. Nice in theory, fucking painful in practice. I hit the front a little early, was in worlds of hurt by the flat spot and had been attacked by Hayden Kerr by 2/3 of the way up.I did what I could to minimise the damage, but by the top I was only in 4th. I take a tiny bit of pride/hope from Hayden's question... "have you been training?". Sure it may have been a common pleasantry, but I'll pretend his voice was tinged with fear and respect and thus treat it as a compliment. I of course denied any training had been done.

D: 41.2km
A: 120m

The other option for my morning ride was head up to Kinglake with Mario, Gavin, Alex and a couple of others. Why you ask am I talking about a ride I didn't do? We'll there was an incident involving a car and the guys. No one is seriously injured, some decent bruising to Gav's already beaten body, the same cant be said for his bike.





PMPW: 90kg

Monday, 4 January 2010

4/01/2010

Commute:
Rolled the commuter to work, just took it easy and enjoyed the fact that the roads are quiet, limited work traffic and no school traffic.

D: 28.5km
A: 165m

I realise that I haven't had many photos of late, I've taken a couple, but as is the way with point and shoot cameras, the results aren't always good. Sadly for you, this means you'll just have to put up with my rambling instead.

PMPW: 90kg

Sunday, 3 January 2010

3/01/2010

SKCC Crit: - B Grade
Skinsuit Sunday was in full force, and by that I mean it was Ian and I. Still 2 people takes it from 1 weirdo to 2 awesomely rad people. The plan was to create a break early and try and hold on, both of us thought it'd be best to open our legs with a short solo effort before going all out.

Around lap 2 or 3 I launched off the front, managed a lap or so and got reeled back in, immediately after Ian went and then nothing happened. No one wanted to work, and he kept getting further and further from the bunch, so I kicked hard and after a few laps of pain I had bridged across to his wheel.

From there it was half a lap in the pain box (on the front) and half a lap trying to suck in air (sitting on). We worked together until just over the halfway mark when it looked like someone else was trying to come across. Both of us were feeling smashed, so we eased off to let them get up, but sadly the bunch was mere metres behind when he finally made our wheels. Break away attempt failed.

The rest of the race I tried to convince myself I deserved to win, to give myself the conviction I'd need to destroy myself (and others) to achieve it. I just couldn't come up with the passion, I was there for Ian and not for me. I checked that he was cool with a bunch sprint, then hit the front hard with a touch over a lap to go. I gave it all I had, by the back straight I was rocking my hips and bobbing my shoulders trying to get the power down. Some encouragement from Ian to keep going got me round to just before the final turn, but I was smashed and everyone was starting to go around me. My race was over, I hopped the inside gutter to keep clear of the faster riders and tried to see if Ian had got up in the sprints.

He managed 3rd. I was pretty proud of him, and happy that'd I'd been able to help. Being able to get him around that last corner would have been better, but I'll settle for the free coffee and chop money regardless. :)

All up, a solid threshold workout session, I might have to get a couple more of those leading up to the Otway. They might have to be in A-grade though, my pride doesn't like B-grade.

D: 52.7km
A: 45m

Jeff's:
2 x 20 Deck squats
2 x 30 Cleans @ 32kg Sloshball
2 x 30 Hang clean @ 16kg Waterbag
2 x 10ES Cleans to shoulder @ 32kg Sloshball
1 x 40 Hang clean and Jerk @ 16kg Waterbag
1 x 10ES Overhead lunge with twist @ 16kg Waterbag
1 x 20ES Overhead lunge with twist @ 16kg Waterbag
1 x 10ES Overhead lunge with twist @ 16kg Waterbag
2 x 15ES Step up to lunge @ 32kg Sloshball

I think that's roughly it, it may have been different rep/set counts, and probably in different order, but I think it's all the exercises. As for my apparent brain fade, I blame Jeff for making me do lots of things and the girls (Ann-Michel and Emily) for forcing me to drink booze.

Gavin (of Fatties ride fame) came along for a session to see what all the fuss was about. Like any of us the first time we rock up he got hammered, but to his credit he kept at every exercise until it was done. I'm bloody proud of the little shit, but wish he'd sooked a bit more. If he'd cracked it I wouldn't feel so bad about the tanties I pulled my first few times (read: months).

He say's he'll be back, but let's see how he feels on Tuesday when the DOMS from all those lunges has fully set in. ;)

PMPW: 90kg

Saturday, 2 January 2010

2/01/2010

Weights:
My morning ride was canned due to the weather, so still wanting to give my legs a little bit of pain before racing tomorrow I grabbed some weights and had a mini session at home. I've labelled this weights because, well Jeff didn't tell me to do it, so I can't call it Jeff's now can I?

2 x 20 Deck squats
5 x 10ES @ 20kg Clean and jerk (long cycle)
3 x 10 @ 30kg Bears

I did the LCCJ in 2 minute sets, smash out both sides as quick as possible and use the time left in the 2 minutes as rest. This worked out around 1 minute on, 1 minute off.

Bears, despite using a regular bar and less weight, were balls. I did my best to hammer them out, but by rep 7-8 of each set I was shaking during the press on both sides and had full on panic breathing.

I've offered to help Ian out in the SKCC crits tomorrow, which means dropping back to B-Grade. I really want to help the lad out, but it's going to be odd going back a grade. We're going to aim for an early break, I'm sure it'll take a few attacks until it sticks, worst case scenario I'll wind it up from 3 laps out and see how long I can hold the baying hoards off.

PMPW: 91kg

Friday, 1 January 2010

1/01/2010

Melbourne - Black Rock - Melbourne:
Just went for a nice easy roll with Tim. There was a touch of drizzle around so we both rode our SS/Fixed commuters. It was nice to just be outdoors for a bit.

I got my SS Worlds entry in last night, according to my receipt I'm #74. I think this means I should be straight in, but there is a minor lingering fear that they may have additional (secret) selection criteria other than just first in first served.

I have heard nothing but rave reviews about the Rotorua trails, so I'm a little excited about the prospect. Sometime between now and October I'll have to decide if I want to train speed or drinking ability. :)

PMPW: 93kg