Sunday, 28 February 2010


Roller Racing:
My original plan for the day was race road crits, then roller racing, then Jeff's. I decided against the crits as trying to create a break with Ian at Glenvale just didn't sound like a fun morning.

Qualifying for the roller racing was a "flying 200" with 600m warm up. My hips were stiff, making me rock on the saddle and had to back off a bit to keep it under control. Time? 9.72ish, good enough for 4th or 5th.

Racing was head to head, 400m, first to the line wins. I started off slowly and it took about 1/3 of the race to realise I was well under max cadence. Smacked it for the remaining 10-15 seconds and managed to chase down the win by a bees dick.

Sam McGregor, a few other fast qualifiers and I joined up for the team persuit/sprint and won our heat convincingly. The secret was to use the same bike for everyone. Even though Sammy and I had to hunch a bit, the 98" gear was the biggest available, and for this kind of thing bigger is definitely better.

With time running short before heading to Jeff's I signed up for the 1 minute challenge. Basically an ITT where you see how far you can make it in the time. I got on and tried to limit my effort at the start then bring it home strong. After what felt like half an hour of frantic cadence my legs were starting to loose their snap... then they called 30 seconds to go. From there it never got any better, I barely managed to turn the pedals in the last 5 seconds. To my complete and utter shock I won the challenge by 10m (1220m).

2 x 5 Rope shenanigans
8 x 10 Tyre sledgehammer and flip
1 x 100ES @ 16kg Swings
1 x 50 @ 25kg Sloshball cleans
6 x 30m Tyre drag sprints
1 x 50 @ 20kg MB clean and (power) press

PMPW: 90kg

I didn't get a chance to check the photos on my camera, so I might have some from today posted in tomorrow.

Saturday, 27 February 2010


If there is anything more awesome in life than a hangover, then I don't want to know about it.

PMPW: 90kg

Friday, 26 February 2010


Started a little bit before the main bunch with Ian and just rolled 2up the whole way. A nice lazy ride followed by a coffee, not a bad way to start the day.

D: 40.7km
A: 120m

Word from Campbell is he's getting some secret training in on the bike. While I may not share his love for one legged, no handed skids, I do find the unique way he's opted to ensure his dodgy leg isn't stressed too much, quite funny.

PMPW: 90kg

Thursday, 25 February 2010


A beautiful day to be on the bike.


D: 46.3km
A: 365m

2 x 20 Deck squats
6 x 10 Powerband sprints
6 x 20 @ 35kg Sloshball cleans
3 x 15ES @ 43kg Step up to lunge
1 x 10ES @ 35kg Sloshball clean to shoulder
1 x 50 @ 35kg Sloshball pushup to clean

When I turned up and saw the powerbands set up already, I resigned myself to a few sets of wobbly legs. When Jeff said we'd be doing 6 sets, I resigned myself to a few more sets of wobbly legs. When Jeff said we'd be supersetting the sprints with Sloshball cleans I had no resignation left, so just went ahead and suffered. My only solace was leaving the sloshball an absolute mess of sweat for Jeff so he couldn't grip it.


The step ups seemed to take an eternity, something had taken all the power out of my glutes.

PMPW: 91kg

Wednesday, 24 February 2010


A small group tonight, and we were down to just Alex and I by the time we got back to the car park, still it was a heap of fun.

I tried out a set of tyres Alex lent me in return for me lending him my race wheels a few weeks back. After only 1 ride on a bike I'll have to get re-used to, it is hard to feel much difference other than the bag size. Fat tyres make for nice small bump compliance and a great platform for monos. I even had an unintentional nose wheelie down an embankment when I hit it too hard, and despite being worried about the turn at the bottom, I was never worried about crashing.

D: 35.4km
A: 145m

PMPW: 94kg

Tuesday, 23 February 2010


I remembered today that I hadn't actually included my time for the Otway in my write up. 6:15.47 vs 5:56.08 last year (I've now added it to the post). The beer I told everyone I would drink on the line, waited until I back down in Apollo Bay, standing in the ocean.

So, it's been around 9 months since I last gave blood, so with no racing I care about it's time to top up the reserves, just in case I make any more friends soon. They once told me I had A+ blood, I was bloody excited, until I realised it mean type A positive, not A plus grade. :(

PMPW: 91kg

Monday, 22 February 2010


A day of total rest, mostly due to work and the weather, partially because I don't need to be on the bike. A crazy thing that, no feeling of obligation to ride, no guilt, not fear, nothing. Last time I had that was over 12 months ago, maybe even longer!

So anyway, I became a huge fan of a goal this year, so I'm going to set some more. "Wait, aren't you all about resting right now?" I hear you ask. Seriously I heard you ask it, you should shut your window or talk softer, maybe even check the terms of your AVO because my interpretation says nothing about listening devices.....

So anyway some goals, I like em, but this crop will be all about fun and skills.

Monos - I want to get these "on lock" as the fixie kids would say. This goal is non-negotiable. Monos will be performed on every mountain bike ride. :)

Airborn - I would like to be marginally less shit scared of being off the ground while riding. While I would really like this, I am also really shit scared about it, so it's a less firm goal than monos.

Spin - I've been a lazy big gear mashing dude for too long. Time to get some decent average cadence back into my life and not just during racing.

KBs - I put it out there yesterday that I want to start moving up KB weights. The first step should be better KB technique, specifically at the top of a jerk/snatch. I feel there is a horrible feedback loop going on that ends with my grip strength gone and my hands torn to pieces. I asked Emily if she'd tell me what I'm doing wrong. Granted she would do this anyway, whether I wanted it or not, hopefully by asking she'll be less mean about it.

Beer - I would like not to give up beer for any other event. It's just way too hard and takes the fun out of life.

I'm sure there will be more such goals to come, but that'll do for a start.

PMPW: 92kg


After a much needed nap I decided to head to Jeff's to catch up with everyone and continue to rehydrate.

Sitting in the sloshballs I was handed a 20kg KB, and just like a couple of weeks ago I lifted despite my earlier decision not to. It's alarming how much of a push over I am for such things. "Here do something hard and stupid that you hadn't previously wanted to do" "OK!!!!".

3 x 30 @ 20kg Two handed swings
3 x 15 Left @ 20kg One handed swings
3 x 15 Right @ 8kg One handed swings
3 x 20 @ 35kg Sloshball cleans
2 x 10ES @ 20kg Jerks
1 x 10ES @ 32kg Jerks
3 x 10ES @ 64kg One legged dead lifts

A torn calous on my right hand made swings and cleans an issue, so I used a lighter bell I could grip with 2 fingers for swings, and the sloshball for cleans.

The highlight of the session was the macho shenanigans for the final set of jerks. After working on catching jerks in a squat (ie. jerking rather than push press) with the 20, doing a set with the 32kg was highly satisfying, even if a few wobbled dramatically at the top.

I'm going to regret saying this, but recently I've wondered if I could do a KB session with a 28kg KB. The jerks only compounded this thought.

Saturday, 20 February 2010


Otway Odyssey:
I'm not sure what to say about today, so I'll start with a brief summary, then give it a bit more detail.

I had a sucky day, I'm really not sure why though. I'm happy that I finished, but not with the time.

It was a pretty warm start, at a guess I'd say it was ~25°c when we rolled out the door. Half an hour of rolling the legs with a few short high cadence efforts to get things going was my warm up before the start line.

The results tell me I was up the first hill in 88th, at the time I thought I was around 60, but whatever the case I felt ok despite the head wind that was savaging us. Down the first gravel road descent the same wind was throwing riders across the road, increasing the nerves, in what at the best of times are loose conditions.

The next 20km went well, excluding a dunking when a water crossing went awry. The legs were feeling ok, I was drinking regularly and had begun eating way earlier than last year. I was in and around riders I expected to be near, though the presence of David Rusden surprised me, he was riding strong.

At pretty much bang on 30km, a steady climb called "Elevator to hell" I got a rude surprise when a "nice" big cramp twinge hit me in the left adductor. I backed things off and eased my way up the rest of the climb. During this time there were heaps of riders, I knew I should be able to beat, going past me. A tough pill to swallow.

Through the Red Carpet I caught up with Evan Franzke, he was having a worse day than me after a stomach bug yesterday had left him unable to eat. Anyway, it was a nice pace, nothing too tough. I say nothing too tough to highlight that I wasn't smashing myself. Why is this important? Well moments later on the tiny little climb up to the dam wall I had full leg locking cramps. The exact same thing as last year, ghey!

Once I started going again, I had to question my state of mind. Surely there was not 7 skirt wearing, pompom wielding, high kicking cheerleaders on the course..... right..... right? After seeing the bemused and amused expression of my fellow riders I concluded they were real. Let's call this "totally out of left field experience #1".

The 18km loopy bit that follows the dam went better than last year. I found that I could climb out of the saddle without too much fear of cramping. Sudden movements or remounts were issues, but I felt I had a workable solution. A couple of times the remount thing was an issue, each cramp was worse than the last.

The Yaughter loop was filled with fun. I couldn't pedal hard, but I felt like I was nailing corners. Good stability and some snap from the hips meant that I could hold wheels or pull away from riders without heaps of effort. In hindsight this may just have to do with the quality of riders I had fallen back to. Coming out of some single track and onto fire road towards the end of the loop I heard someone's car stereo playing some music loudly. I prepared a witty "play some Barnsy" quip, then had to swallow it whole when I realised it was not a car stereo after all, it was a brass band... in the middle of the bush. "Totally out of left field experience #2".

Into transition for the final time I had decided that regardless of the issues I was having, I would finish. At this point I'd had ~5L of water, 7 gels, several bars and the equivalent of 4 bottles of electrolyte/sugar/protein. Within 60 seconds of heading out of transition my leg started to twinge badly forcing me to stand even on the flat section. Into the long climb (Brittany's Meltdown) I was out of the saddle slowly turning the gears. Early on I had a constant spasm coursing it's way up and down my left adductor. Sitting would have caused it to lock, stopping would have set off the other leg, and remounting would be a lesson in agony. By the top of the climb my quads were shot, any sudden movement would leave me incapable of anything other than breathing through my teeth and groaning. The single track descent (The Gift that Keeps on Giving) wasn't doing me any favours. My legs were locked straight to avoid cramping. This left little room to flow with the trail, and progress was slow.

In all, my day can be summed up by a picture Gavin's wife took of me (thanks Melissa, I'm ecstatic to have photos of me this ecstatic).

So, how do I feel about it. Well I was happy with everything up to the first cramp. I can try to justify the cramping in many ways, but without any testing I'm not going to, as I feel it would be inaccurate. All in all I am happy that I toughed out cramps for 70km, but really quite shitty that I had to. I feel like I was on track for 5:45ish which despite being slower than my goal is about right given the conditions.

As I have no experience with cramping in my training, I think it will be difficult to eliminate the possible causes of them. Still I would like to get some closure, even if it means that I have to make another trip down to Apollo Bay next year to try all over again.

Time: 6:15.47

D: 96.8km
A: 3,165m

Forrest - Apollo Bay:
Post race I was pretty smashed. Dehydrated, tired, and generally just irritable. I decided to ride back to Apollo Bay. It's something I'd talked about before the race, and it would give me time to think and recover.

Thanks to everyone who waved, honked or offered a lift. I was in my own little world, and this was a task that I needed to finish. I wanted to finish something in the manner I had set out to. To give myself a feeling of accomplishment.

D: 37.6km
A: 675m

Friday, 19 February 2010


Spent the morning chasing up odds and ends for tomorrow. It's an odd place to be, maintaining a level of alertness so you remember everything you need to do, but trying to hold the stress levels down to zero.

Just before lunch I hopped in the car, heading down to Apollo Bay via the most winding roads I could find. I convinced myself that it was to "get my eye in", but it's likely that I'm just a hoon.

A light stretching session before dinner didn't identify anything of much concern.

PMPW: 90kg

Thursday, 18 February 2010


Waiting for my massage on Monday I watched others working out (nb. Andy works out of a fitness place) and I was struck by how skinny everyone's legs were. All the dudes were big triangles on tiny sticks. I don't think any of them realised why I was laughing, still, it's interesting to note how our perceptions of what is normal can vary so greatly.

D: 40.9km
A: 355m

2 x 20 Deck squats
4 x 30 Box jumps
3 x 10ES Explosive step up to lunge
1 x 50 Air squats on balance board
3 x 5ES Lunges on balance board
3 x 10ES Explosive ring Bulgarian split lunge

A "nice" session of explosive stuff but no weight to keep things ticking along for the weekend.

PMPW: 91kg

Wednesday, 17 February 2010


A nice roll out with Mario and Gavin towards Westerfolds. Not quite the numbers we've had of late, but good fun none the less. We did bump into a few old friends along the trails, and they've promised to come along some time soon.

No one had much impetus, we let the trails slide beneath our tyres, only occasionally giving things a push, more to enjoy the feel of a corner than to drive the body.

Then I had a mechanical, and though it might not be the best way to do it, I'm going to describe it in verse.

Oh chain that goes round and round.
so oft, without a sound.
then one time I hear you click.
a noise that says, wait a tic.
in your midst there is a link.
who's nature is of, bad rat fink.
a apple amongst the oranges.
oh shit, nothing rhymes with oranges.


I spent some time 'wiggling' it, and got to a point where I could ride, but I'll sub a new chain on for the weekend. It's simpler than have the worry in my brain.

D: 25.0km
A: 155m

Chickens eaten: 1/2

PMPW: 90kg

Tuesday, 16 February 2010


Flat Hill Crits:
I never quite got my head in the race tonight. Given the riders that had turned up I expected to come around 4th, when the start came suddenly and I found myself in first, I'll admit I wasn't upset, but I certainly wasn't settled.

A couple of laps of sloppy lines I decided to focus on getting the most speed with the least energy. To hit corners cleanly rather than being forced to grab a handful of brakes and flick it in. It was moments after this descision that I washed out the front and took a roll in the dust. Brett slipped around and I was back to 2nd place.

Rohin who'd had a bad start came through not long after and got past Brett as well, leaving me in a the middle of a Brett and Belly train. Lapping a rider Belly got a better line than me, and that was me back into 4th.

At this point I lost the will to race, in 1 lap Belly had a gap that I'd normally consider safe. A couple of points in the course you double back near other trail and can quickly judge how close other riders are.

I picked up mentally when 3 laps was called, taking back a bit of lost ground to Brett and Belly, but the damage was done and failing a crash, I was set to finish in 4th.

At home later I heard something in the crappy tv show I was watching, I think it's something I feel disappointed I didn't live up to tonight, and something to try to keep in mind for the weekend.

"Sometimes our best isn't good enough, but that's no reason to give anything less"

D: 12.0km
A: 75m

PMPW: 90kg

Monday, 15 February 2010


Oh Fuck. It's less than a week until the Otway.

Oh well I've trained pretty much exactly as planned, and right now there's not much left I can do to effect the result before the race itself.

A slow roll into a headwind to see Andy Naylor, then an easy cruise home along the beach with a tailwind home saw out a relaxing afternoon.



D: 29.8km
A: 75m

Despite holding a bit of muscle soreness from yesterday's weights the session didn't hurt too much. I wish I could get a massage like that every week, my oiled up legs look awesome. :)

PMPW: 90kg

Sunday, 14 February 2010


SKCC Crit:
I had an odd mix of fear and optimism for the crit this morning. Fear about the state of my legs, but given there had been a Team Time Trial (TTT), optimism that I wouldn't be the only one sporting some tired muscles.

About 5 minutes in a strong looking 6-8 man break got up the road, I launched off the bunch and set about bridging across. After a couple of laps in the hurt box I was within 20m of the last rider, they weren't getting closer but my limit was, I sat up.

In less than a fraction of a second, I don't want to hear anything from you mathematicians about not being able to have less than a fraction, and that it would just be a smaller fraction..... wait... what was I saying? Oh yes, in less than a fraction of a second the bunch had caught me and I had to get back on the gas to hold a wheel. It took something like 20-25 minutes to get my heart rate back down and return to a degree of comfort, then they called 10 minutes + 3 laps. For those of you not familiar with the crit, it should be 60 minutes + 3 laps. We were 31 minutes into the race, ignoring the constant of the 3 laps, we were being told we only had 10 minutes left to race. The pace went up as everyone surged for place.

A break of 12-15 rode off the front, I launched again and got on just as everyone started to look around and sit up. Effort wasted!

The next few minutes was all about jostling for position, with 3 to go I found myself on the front, with no desire other than to hurt I tried to hold everyone off for a lap. Judging by the fact that everyone was in a nice compact bunch, rather than strung out down the road, I'd suggest everyone was just happy that some sucker was saving them some work.

I waved the bunch goodbye and rolled around to finish the race half a lap off the back.

D: 48.9km
A: 110m

Once again I failed to pay attention to the exercises we did, so I'll update once Jeff gets details up.

It should be noted Jeff thinks he's forgotten some sets as well, oh well, if we can't remember them, they don't count.

3 x 20ES @ 20kg Swings
3 x 10ES @ 20kg Snatches
1 x 25ES @ 20kg Clean and jerk long cycle
1 x 15ES @ 20kg Clean and jerk long cycle
1 x 10ES @ 20kg Clean and jerk long cycle
3 x 15ES @ 20kg Deadlift
3 x 20 Dips

My attention went on a combination of form and speed. Sadly they didn't seem to be compatible with each other.

PMPW: 90kg

Saturday, 13 February 2010


Hell ride went off the cards when I woke up really lethargic and with an elevated resting heart rate. The fact that it was likely to rain had nothing to do with it I swear.

PMPW: 89kg

Friday, 12 February 2010


To me, it seems that the ideal for race day is a single minded focus, but with a broad view of context, all while maintaining a complete lack of stress. Yeah, good luck with that.

The 2 1/4 Rule discussed @ Cycling Tips is something to consider for next year/season. Right now it feels like work gets 1 and training/racing takes 1.25.

My sources suggest Campbell has been doing secret (from his doctor) training and mat even be on a bike again soon. Justin is still a bit beat up, but nothing stout can't fix.

Chickens Eaten: 1/2

PMPW: 89kg

Thursday, 11 February 2010


I've previously given Past Me a bad rap. He signs me up for stupid shit and leaves me no choice but to go through with it. We'll when I saw the lightning and heard the thunder before I'd even left work for Jeff's, I figured he'd shafted me again. Turns out it was still lovely and warm (25°c), and I had an absolute ball riding in the torrential rain. So I'm going to credit this one to Past Me, as none of the people stuck in cars due to traffic seemed even half as happy as I was. So, he may be a cockhead most of the time, but today, he got it right.

Road or river, you decide.

D: 46.3km
A: 250m

2 x 20 Deck squats
1 x Tabata sloshball cleans @ 25kg/Air squat to sloshball. (score: 14/20)
2 x 50ES Prisoner explosive step up to lunge
1 x 50 Air squats on balance board
1 x 5ES Lunges on balance board
1 x 20ES @ 16kg Swings on balance board
1 x 10ES @ 16kg Figure 8s on balance board
1 x 10ES @ 16kg Snatches on balance board

My tabata totals stayed pretty darn even throughout the set. I believe I went all out every time, but 14/20, 15/21, 14/21, 15/21 makes me wonder if I subconsciously held back.

The explosive step up to lunges were easy to start with, but by 1/3 of the way through the heart rate was up and the quads were burning.

PMPW: 89kg

Wednesday, 10 February 2010


We had a good little group, 8 blokes including a couple of single speeds. It looked like Steve Johnson and Meg had a few along with them as well.

I took it pretty easy, generally just sitting up the back and laughing at everyone's hi-jinx. I was on the Baum for the first time in ages, it had new pads and I really just wanted to keep things easy so I could smack it hard at Jeff's tomorrow.

D: didn't line up the magnet :(
A: 190m

PMPW: 91kg

Tuesday, 9 February 2010


6:00am NRR:
A decent sized bunch this morning, when I found myself further back than I wanted the only option I gave myself was the front. The very front!

As per normal I mostly sat in on the way down, and aimed to get my work done on the way back. A few times I pulled a hard turn, had someone swing through a km or so faster. I sucked hard and held their wheel. Then the hard bit, convincing myself to pull back around them despite my legs telling me they were at their limit just sitting on.

Andy Naylor hit it around Mentone, not long after I'd pulled a turn. It was nice to see that despite feeling like I was pushing peak power I could get out of the saddle and smack it to chase. Well, by nice, I mean nice in hindsight. At the time it was agony.

D: 41.6km
A: 110m

My commute lacks one thing, racing.

Very few people travel out towards my work in the morning or back towards the city at night, even less at the specific times I ride. Tonight was the first time in ages there has been someone to pit myself against.

We never agreed that we were racing, in fact eye contact was never made, but there were some spiteful passing that let each of us know the score.

D: 26.9km
A: 190m

PMPW: 91kg

Monday, 8 February 2010


I gave in to the CBFs this morning rather than ride to and from work. I managed a quiet roll, down through St Kilda after dinner, but nothing too strenuous.

So the massage, slowly slowly things seem to be getting better. While I wont claim that none of it hurt, it was certainly less than a few weeks ago. Still there is a bit of work in and around my hips/glutes, not surprisingly they get mashed by Jeff's and hard efforts.

PMPW: 90kg

Sunday, 7 February 2010


Despite a PB (13.1 second) for my qualifying flying 200 I was put in B-Grade. I was both happy and sad about this. On one hand I'd set a new record, I'd beaten Stuart Vaughan, but on the other as fastest qualifier in B-Grade the expectation was I'd win.

I think putting some extra thought into my fitness and the local conditions helped achieve the PB. Some massive head shakes through the last corner and even into the straight hindered me going even faster. I'd already planned on getting a new frame this year, this might just bring it forward a little bit.

I didn't really have my brain in order for complex tactics, so in each of the 3 heats I lead and attacked with 400m to go, holding off everyone to the line.

In the finals I was against a kid named Ed, he'd won through cleanly as well, but with a really hard kick instead of a long wind up. With the extra lap of the finals I decided to change plan and went with 600m to go. It was not to be, he managed to get half a wheel past me on the line.

It was all good fun, and the speed I showed gives me confidence in the state of my fitness.

I turned up to watch, then somehow got suckered into throwing around the 24kg KB, thankfully I was only there for the last half of the session.

I'm pretty hazy on what we did, so I'll have to wait until Jeff updates his blog and then come back and edit this.

1 x 20ES @ 24kg 1 Arm swings
1 x 30ES @ 24kg 1 Arm cleans
1 x 25ES @ 24kg 1 Arm cleans
1 x 20ES @ 24kg 1 Arm cleans
1 x 10ES @ 24kg 1 Arm jerks
1 x 20ES @ 24kg 1 Arm jerks
1 x 15ES @ 24kg 1 Arm jerks

I may have done the set of 25 1 Arm swings prior to the 20, but as I can't be sure, it doesn't count.

PMPW: 91kg

Saturday, 6 February 2010


Hell Ride:
My legs were still sore to walk on and touch this morning when the alarm sounded at 5am. Thoughts of "why" and "too little sleep" fought each other for my awareness. Even the forecast was dour.

I'm happy to say that's the end of the negativity for the day. The weather was perfect, and I had 100 or so people to play with. What more could you ask for?

After last week I refused to be dropped, and the only way to ensure that was to be up the front. On the way down to Frankston I wasn't quite willing to work repeated turns, it wasn't really an option either as there wasn't a working group rolling around each other. This meant that to maintain contact with the front I'd have to edge my way out then haul an ITT effort past the riders who had swamped me/the front and slot myself at the head of everyone.

Hopes rise was a 53x16 effort, we came hooking in with such speed that I never bothered to gear down, when gravity washed off all my momentum I just got out of the saddle and smacked the pedals.

On the trip home I pulled turns, I figured the tailwind assisted 45-46km/h was decent as no one would come around until I swing over and flicked my elbow. Well, Leigh Schilling broke the illusion, after one of my turns he hit the front and took us from 45 to 54km/h. He's a big guy and my brain told me I should be able to hold his wheel so I fought hard to close the 12 inch gap. After an eternity of pain my legs decided they didn't like that game any more and I cracked. What a fucking beast (Leigh not me).

I did a bit more work to get us through to Black Rock, but was poorly placed and the legs felt too used to compete in the sprint.

D: 87.6km
A: 300m

PMPW: 90kg

Friday, 5 February 2010


Riding in the rain last night was fun, this morning it looked like a chore, so I drove.

Despite making the statement that I don't like any of you on the 6th of Jan people are still continuing to require hospital treatment after bike crashes. Last night Justin took a dive on Kew Boulevard and tore himself up.

This trend has to stop, think of the children. No, wait! Don't think of the children that way! Oh god, that's disgusting! You make me sick! No wonder I don't like you!

Chickens Eaten: 1/2

PMPW: 88kg.

Thursday, 4 February 2010


It's official, school is back in session. If I was driving I'd call this a bad thing, but on the bike it just makes the commute interesting. You've got to be on your cleats to predict what a parent, desperate to disgorge/collect their progeny from as close to the school gate as possible, will do.

I love the smell of dirt after rain.

D: 47.1km
A: 415m

2 x 20 Deck squats
3 x 25es @ 25kg Sloshball Bulgarian split squat
2 x 15ES @ 43kg Step up to lunge
3 x 30 @ 24kg Double racked KB squats (i.e. 2 x 12kg)
1 x 100 @ 16kg Waterbag clean to squat
1 x 50 Box jumps
1 x 25ES Alternating box step ups
1 x 25ES Bulgarian split squat

This has to be one of the most humid sessions I've done at Jeff's. Just standing still was enough to break a sweat, and by now I'm sure you're aware of what that meant for me when the exertion started.

The waterbag cleans were the hardest thing for the night (panic breathing and tight hamstrings), and last 3 sets (on the box) were done without break. My biggest fear was Jeff had set up 3 exercises at the end, and I was very concerned I'd be asked to do 100 KB swings after I was done on the box.

PMPW: 88kg

Wednesday, 3 February 2010


SINGLE SPEED WEDNESDAY!! Out of the 7ish people we had for the "A-group" 4 were on single speeds, and it was an out (towards Westerfolds) week! I don't know what it is about seeing people on single speeds that fills my heart with happiness, but it just plain does.

The trip out to the back of Westerfolds was fun, squirts of speed through the single track, lazy chatting as we rolled along the bike paths. Due to helping an random fallen rider along the way, it was getting late by the time we got to the taps at the boat shed. With that in mind I declared "I think it best I just roll home gently along the trails". Well the fact that "gentle" wasn't an apt descriptor , is no ones fault but mine. I started with an attack along the flat out of Westerfolds. Mario took up the gambit to get us back to Odyssey House in a hurry. Gavin took up the baton at Bonds Rd and hauled arse to the bridges next to the Rosanna golf course, at which point Mario attacked and it was all over red rover. C-O-O-K-E-D.

My heart rate hit the mid 180s on my attack, and I don't think it dropped below threshold (176 beats) until we were back at the Tennis Courts.

I had a fucking riotous good time. Leaning blind into corners, tyres right at the edge of traction. Tip it in, push it down, rip it out and repeat over and over as we carved like a human snake through the trails of the green wedge.

Racing, followed by a long fatties, followed by a Jeff's session..... that's not going to give me optimal recovery for the weekend. I'm going to be a tired boy.

D: 34.3km
A: 570m

PMPW: 89kg


Flat Hill Dirt Crit:
Tonight's crit was one of those races where I turn up early and figure I've got a shot, but as each new racer arrives my chances of a podium diminish. With that in mind I put myself on the second row at the start.

I took a couple of places in the first couple of laps, then settled in to hold my place. By the time I had put enough time into the rider behind for them not to be a threat I had started to spy the rider in front.

Laps came and went, I did my best to find the cleanest lines, searching for a way to eke out some more momentum from each turn. Early apex, late apex, skim the tree then trust my tyres.

I slowly made ground on the rider in front (Duncan Murray) and by the time we hit lapped traffic I was starting to tire, but obviously so was he. I never heard the "3 laps to go" call, but despite not catching Duncan I was happy when it was all over. I was shagged.

A quick sticky beak at the laps page suggests I came home in 5th. Not awesome, but not bad considering who made up the top 4.

Big Mak brought out his new gearie for a spin. I don't get why he needs it, he already has a 29'er that he makes look like a 26". :)

D: 16.4
A: 80m

PMPW: 90kg

Monday, 1 February 2010


Just a nice sit on a slowish bunch to ease the legs out of the weekends shenanigans.

Riding in pairs gave me a nice chance to chat, but soon after the round about I realised I was getting twitchy. I really really wanted to attack, to launch up the side and make it hurt. I'm taking this as a good sign that I've recovered well enough.

Talking with Nick Bensley the topic swung past power to weight, and how in cyclists it's all about the latter part of that equation. Anyway, later in the day I heard some report that based on BMI figures Australians are getting fatter. For a laugh I fired up a BMI calculator and was surprised to see that it thinks I'm overweight (25.5).

Another visit to Andy, and I think he was sweating and grunting more than I was. HA, take that you skinny climber! :)

PMPW: 90kg