Monday, 31 May 2010

31/05/2010

Commute:
Had a slight different commute today as I needed to drop the car off to service. Still, a change is as good as a holiday and riding, and though the temperature was far from tropical I did enjoy it (despite still being sore and tight).

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D: 28.3km
A: 130m

Stretching:
This week is going to feature a fair bit of use and abuse, so when I got home I decided on some naked stretching and foam rollering. "Why naked?" you ask. Well because it amuses me that you now have the image of me completely nude stuck in your head. Please note that if your mental image doesn't include my pain face, then please update it as it was certainly plastered to my face for the whole duration.

PMPW: 94kg

Sunday, 30 May 2010

30/05/2010

Rest:
Despite 10 hours of dead to the world sleep I'm still feeling shelled. Life meant I wasn't able to get a ride in, but given that there is a limited supply of coffee and chocolate in the world, I probably wouldn't have been able to fuel myself enough to go more than a few km.

PMPW: 90kg

Saturday, 29 May 2010

29/05/2010

Vic Metro Road Championships:
I went to bed early looking to get a good sleep in, but for some reason I just couldn't get settled. Maybe it was nerves, maybe it was the awesome Giro d'Italia begging to be watched (I watched a little when sleep obviously wasn't going to happen), but whatever it was, it wasn't ideal prep for a race. As Ian did the driving out to Newstead I got a few moments of shut eye in, not enough to make me feel fresh, but like my grandmother used to say "never look a gift nap in the mouth".

So we're a full paragraph in, and it'll probably be another until I actually talk about the race. This should be an indication that things weren't perfect in the race and I'm stalling for time while I think of a way to make it sound good.

Walking around My glutes and hamstrings were still tight, as I warmed up I found this meant I couldn't spin a high cadence and it felt like power was down a bit. Oh well, might as well spend some time out of the saddle putting my fatboy legs to use.

The race itself was 4 laps of a 30km course, the profile reminded me a bit of the TdB route, so I figured I'd at least make 1 lap before things went pear shaped.

I was right, I did make at least one lap, a couple of poor bunch positioning decisions meant I had to work a few times. James Herd got away up the road early and no one seemed eager to bring him back in. Still that doesn't mean it was easy, each hill saw riders attacking. Mostly I was positioned forwards and able to catch a wheel, but a couple of times I was positioned poorly and had to work hard to chase the tail of the bunch. One of these moments was near the end of the first lap, in fact it was the last hill. My legs were on fire and there was a gap of a metre or so to the wheel in front. "Past me" (that fucker) had claimed I wouldn't go easy from this race, in fact I'd only go "kicking and screaming". I cursed "past me" and asked myself if the pain was at 100%, when the answer was no, I dug deeper into the hole I was in.

The next lap wasn't much nicer, my legs were starting to feel a tad shite (yes, my legs get an Irish accent when they're feeling poorly), still that just forced me to ride smarter. No more pulling turns at the front, better positioning before a hill, maximising my use of a draft.... basically the stuff I don't do when cocky about feeling strong. Sadly good intention isn't the same as perfect execution and round the back on a steep kicker a split in the bunch formed. Myself and a few others lacked the strength to chase back on so we formed a group. Working hard through the flatter sections that followed, all bar one of us rolling clinical turns, we got back on before the last two climbs of the course.

This time I managed to get over the top cleanly, but was stuck on the descent behind the 4 wide bunch as two riders went off the front. When we hit the flat and some space formed on the right I made a decision, the surging attacks of the bunch was frying my already par-cooked legs, so I was going to get over to the two riders (James Mowatt and Sean Hurley) and see if steady effort would suit me better.

I pulled out and accelerated up the right, it was by no means a brutal or stinging attack, but it didn't look like anyone was responding. Clear off the front I got low and tried to drive my bike hard across to the two. Somewhere in no man's land it all started to get a touch hard. Pain elongated time, giving me an opportunity to re-evaluated my life and all the decisions I've made since self-consciousness began sometime around 1 years old. The matter that got most review was why I hated my body enough to try and chase down two strong riders by myself. The question evaporated when Mark came around me with a grunted word of encouragement. With a new life purpose of "Get Mark to the break and do what you can to help it stay away" I sat for a moment and then pulled around again driving all the way through to Sean's wheel.

I was in my own personal hell, and we'd just crossed the line for lap 2. I sat on for a moment to catch some semblance of my breath then pulled a couple of turns. Around the corner into the headwind I hadn't felt on the last two laps, I pulled one long last effort then waved them through. I know we'd put 15-20 seconds into the bunch, but it felt like a mere second before the pack was on me and I had to kick to get on. I managed to get myself safely back towards the front but when the rider in front missed a wheel and everyone started streaming past I knew there was no chance I'd be able to gain the extra kilometre an hour or so I'd need to get on.

I'd gone out, not with a bang but a whimper. Kicking and screaming didn't happen, but I wasn't guilt ridden, angry or even disappointed. By the time It was just Clarky and I rolling slowly around to complete the 3rd lap I was spent. My legs felt like jelly, each hill they threatened to go out on strike.

With a body not up to par before the race I'd raced an a-grade road race (I've never raced an a-grade road race before). I hadn't finished, but I hadn't shamed myself. I'd pushed myself both mentally and physically, leaving everything that I had on the road. Ok, maybe not everything, somehow I'd managed to keep my breakfast with me, despite it trying to gatecrash the party a few times.

Maybe next race I'll hold off on the deadlifts 2 days before. Maybe.

D: 90.6km
A: 710m

Result: DNF, but certainly not the first bloke to do so.

PMPW: 92kg

Friday, 28 May 2010

28/05/2010

Commute:
I had my race wheels on to ensure the drive train would mesh, so it felt kind of silly to be just cruising. Still cruising is all I wanted, as my glutes were pretty tight. A good sleep should hopefully do the trick for tomorrow.

D: 32.7km
A: 195m

CE: 1/2

PWPW: 93kg

Thursday, 27 May 2010

27/05/2010

Commute:
One of the things I love about an easy ride is mental space you get into where everything seems to make sense (I just wish I could remember my conclusion(s) once I got off the bike). Today I thought about the weekends race, a few comments made by Steve made a lot of sense and helped put me at a bit more ease.

Steve: what's the worst that could happen? You'll hurt a lot and dnf.

The suggestion that I'd DNF filled me with rage. "fuck DNF! DNF happens only if I blow so hard I get pulled by officials (lapped)" I thought.

So there we had it, a baseline, I'm there to race until the end, I wont quit and if they want me to leave the course they'll have to chase my kicking and screaming arse down.

With Ian bumped to Masters 1 I might see if I can help out one of the guys I know. Mark, Sean and Andy are racing. Hopefully one of them will need a fat dude to sit on. :)

D: 44.9km
A: 420m

Jeff's:
2 x 20 Deck squats
1 x 10 @ 42kg Deadlift
1 x 10 @ 62kg Deadlift
1 x 10 @ 72kg Deadlift
5 x 5 @ 82kg Deadlift
2 x 30 Air squats, 30 reverse lunges, 30 jumping lunges, 30 box jumps
3 x 10ES Ring lunges

My deadlifts aren't terribly pretty, I'm sure a complete lack of hamstring flexibility has something to do with that. As they were light I just tried to get each movement done with some explosive force.

The super set thingy towards the end raped my quads and got me close to panic breathing. I'm sure we'll see something like it again soon.

PMPW: 92kg

Wednesday, 26 May 2010

26/05/2010

Commute:
A bloody gorgeous morning, and just as pretty looking day. I tried to pull a sickie mid way through the day, but no one was convinced once they saw my longing looks out the window.

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Monos are still coming along, they're not perfect but today I managed a couple that lasted around a hundred metres each.

D: 27.2km
A: 220m

Fatties:
It should be self evident that to do a night mountain bike ride it is vital to have charged your light battery. As you've probably guessed I completely forgot to charge mine, and hoped that despite it's age it would still hold it's claimed 5-6 hours of charge. It didn't.

Just before the pipe bridge it died, from there through to Studly Park I rode behind others, trying hard to stay loose and judge the trail by their silhouette. A couple of times I started to drift back off their wheel. Fighting all logic, going against your natural reaction to slow down, and instead chasing back into that inky darkness was unnerving.

D: 17.5km
A: 145m

PMPW: 94kg

Tuesday, 25 May 2010

25/05/2010

Lazy:
Used work and my still aching hips as an excuse not to do any riding. I should have used both as a reason to ride.

I'm really quite nervous about this weekends race. I think it's more than just the physical challenge, I think it's a lot to do with the fact that this is an honest to god test of my fitness against others in a race situation.

That's kind of odd though, am I scared I'll be found lacking? Maybe I've been telling myself I'm as good as these guys. Well self, prepare for a rude awakening.

PMPW: 94kg

Monday, 24 May 2010

24/05/2010

Rest:
I decided to drive to work today, rain was predicted and I've got that dodgy feeling one gets a few days before coughing up lung oysters.

My hips have gone out on strike, while talks with management have broken down, we're hoping that a few days pandering to their demands will convince them we care about their needs. Once they go back to work we're going to strip all their benefits and force them to work long hours in poor conditions!

Given that I was too late for an entry into Chase the Sun #1 I whacked my name done for the metro road champs instead. The racing wont quite take as long, but it's likely going to hurt like a bastard. Hooray for open (non-graded) racing!

PMPW: 92kg

Sunday, 23 May 2010

23/05/2010

Yarra Trails:
I intended to get another long ride on the roadie today, but a bloody gripping stage of the Giro had me awake late, glued to a live internet feed with Italian commentary. Slipping into bed around 2am I made the decision to turn my alarm off and "just wake up whenever".

Whenever turned out to be 8am, perfectly timed to tag along with Tim and a few of the Nacional/StayTrue boys for some time on the Yarra Trails.

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D: 44.7km
A: 295m

Jeff's:
1 x 1.5km @ 35kg Sloshball walk/run
1 x 7 Rope shenanigans
1 x 1.5km @ 42kg Barbell walk/run

PMPW: 93kg

Saturday, 22 May 2010

22/05/2010

Melbourne - Yarra Glen - Panton Hills - TdB - Melbourne:
Met up with Ian at the before the crack of dawn for a ride up into the hills North East of Melbourne.

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To suggest it was cold would be an understatement, leaving home my polar told me it was 6°, a few hundred metres up the road I wondered if I should turn back to grab more clothes. "Nah, she'll be right".

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By the time we reached the big round about at the bottom of Eltham we were both freezing, we made an executive choice to ride Main Rd instead of Mt Pleasant Rd as we thought it would be warmer. I'm still not sure that was the right choice.

From there it was a similar route to the one a couple of weeks ago with Jeff and Gav, wind in and out of the Christmas and Panton hills including Alma Rd, Church St and Flat Rock Rd.

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A couple of times my polar and Ian's SRM told us we'd dipped down to negative 1°! The only thing that kept us from freezing solid were the hills. Normally not a big boy's favourite place, they let us work hard without increasing wind chill.

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Ian had some time constraints, meaning we couldn't go over Kinglake and down through Yarra Glen like I'd hoped. To make up some extras I did a loop of the Tour de Burbs route once we got back to town. It was by no means fast, but it helped get a few more kilometres of riding and many more metres of climbing.

D: 149.0km
A: 2,125m

PMPW: 92kg

Friday, 21 May 2010

21/05/2010

Commute:
Not a heap of go in the body today, if I didn't have my legs screwed on I probably would have forgotten them. I did manage to remember to eat some chicken though.

D: 32.0km
A: 200m

CE: 1/2

PMPW: 91kg

Thursday, 20 May 2010

20/05/2010

Jeff's:
2 x 20 Deck squats
3 x 10ES @ 80kg Step ups
3 x 30 @ 20kg Box jumps
1 x 30ES @ 20kg Explosive alternating step ups
1 x 20ES @ 20kg Explosive alternating step ups
1 x 40ES @ 20kg Explosive alternating step ups
3 x 200 @ 42kg GS Jump Squats

I'm fairly happy with how I behaved tonight. I took some time on the way over to review the shortcomings in previous weeks, why they were bad, and what I needed to do to correct it.

I was happy to see we were back on the step ups, they're fucking brutal, but they're a great test of my character. I'm glad to say I completed the first two sets straight through and put the weights down to regrip only when swapping sides in the last set.

I used my HRM for the first time, it came as no surprise that it was the explosive step ups got my blood pumping harder than anything else.

Walk:
In lieu of getting a ride to and from Jeff's I went for a walk after dinner, a couple of hours at a leisurely pace around Richmond and the city. At a guess I'd say around 8-9km.

T: 2:05

PMPW: 90kg

Wednesday, 19 May 2010

19/05/2010

Fatties:
After a sunny week the trails were in great condition, sure there was the occasional greasy section and an odd puddle here or there, but the overwhelming majority provided more grip than my brain was prepared to let me use.

While most of the regular faces were missing it was great to see both Campbell and Choma were out for a spin. Andrew (Choma) smashed his knee at the You Yangs a month or two back while Campbell wrote off a car with his leg at the same time. Despite Campbell having the more impressive story, Choma had the better scar.

The ride was on/off in terms of speed, the cripples were eager, but their bodies will take a bit to get back up to full speed. I had a heap of fun playing with Gavin around Hans' loop, but had to let him go to ensure Rob (from last week) knew where to go.

The skills felt ok, not perfect, but the night riding skills are coming together nicely.

D: 45.0km
A: 345m

PMPW: 91kg

Tuesday, 18 May 2010

18/05/2010

5:45 NRR:
The roll down was mind numbing, actually maybe that was just the cold.

After yesterday's self analysis my aim was to work turns the entire return leg and then contest the sprint.

Won the sprint but the whole time I kept looking for a bigger gear, turns out I was doing 55km/h in the little ring. ;)

5:45 is like a handicap, 6:00 is like a scratch race. Despite having a few handicaps booked in for this year, I want to be able to roll turns the whole return leg of the 6am group as that will indicate to me a level of fitness i've never quite achieved.

D: 42.5km
A: 125m

Massage:
Oh man, I knew my hips were smashed and thus would hurt to get worked on, but despite my best efforts to relax and go to my happy place (the ice cream isle of Coles), I was firmly stuck in here and now (there and then).

Commute:
Just a spin around on the fixed commuter, I figured it would be good way of stopping me flogging myself before and after the massage.

I think the feeling was best described by Soxiam here.

D: 47.8km
A: 280m

PMPW: 91kg

Monday, 17 May 2010

17/05/2010

Commute:
This Church of the Big Ring post (forwarded by Steve) put into words the criteria I subconsciously use to rate my efforts.

"Could I (have) push(ed) a bit more?"

Lets look at recent activities, at any given moment the answers were:.

Fatties: yes
Jeff's: yes
Hell Ride = Mostly yes and one emphatic NO!

Beating myself with past failure is a good way to create disgust, and though it make take a little time to build to a sufficient level, it will eventually give me more motivation than any other process.

When it matters it should be a case of seizing the day. Fuck the future, go hard, right here right now. Balls out, no excuse given, none taken. Just do it! Harden the Fuck Up Kid!

...or something like that. We'll see how well that goes when it's cold, wet, dark and painful.

D: 29.8km
A: 210m

PMPW: 93kg

Sunday, 16 May 2010

16/05/2010

Melbourne - Mordialloc - Melbourne: (sorta)
Met a small group of the Stay True/Nacional boys at the bakery for a ride, it was cold but the coffee was helping.

A few moments after rolling out, a mere 200m down the road, there was an almighty whoosh as my rear tyres sidewall was slashed almost the entire way round. I had to tell everyone else to ride on, as I tentatively rode my bike home with a new tube in the back.

So as not to waste a perfectly good (if somewhat cold) day, I grabbed the commuter and hauled arse down beach road. When I saw the guys heading back north around Mentone I flicked it around and chased back on. From there it was pretty sedate, but the fixed nature of my bike meant I got some cadence efforts down the hills.

So not quite long kms, but it'll have to do.

D: 37.2km
A: 135m

PMPW: 93kg

Saturday, 15 May 2010

15/05/2010

Hell Ride: (kinda)
Used the Hell Ride to get south quickly, as I wished to visit my olds down past Mornington.

Everything was going well, I even pulled a few turns coming in to Frankston. Things seem to turn decidedly pear shaped when Daniel Braumsteins attacked up Olivers, then the hill after that, then the hill after that. I settled into the chase group, and we made contact before the second hill, after that I have no idea how things went down as I was chewing on a CK headset cap. Coming up the last hill a request to "hold that wheel" from behind was enough for me to dig deeper into the pain, relearning how much I can suffer in an effort to hang on.

I waved the bunch goodbye as they turned for Mt Eliza, then continued on way to out past Mornington. Though I was alone, the lure of delicious home baking kept me rolling through the mild morning air.

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The ride home, fuelled by macadamia and chocolate chip biccies, was nothing special, just a steady effort with the occasional rider for company.

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Bag weight: about the same as a good poo.

D: 134.2km
A: 665m

PMPW: 93kg

Friday, 14 May 2010

14/05/2010

Rest:
Not much of note today, a tiny amount of soreness in the hamstrings, far less than expected given the number of dead lifts.

I'm looking forward to a weekend of long slow miles. I say this knowing that at some point I'll be bored out of my mind, but I kinda look forward to that bit as well.

CE: 1/2

PMPW: 93kg

Thursday, 13 May 2010

13/05/2010

Jeff's:
2 x 20 Deck squats
1 x 20ES @ 35kg Sloshball step ups
5:00 @ 92kg Deadlifts (45)
1 x 1km @ ~40kg tyre drag (14 min?)
3 x 10ES @ 35kg Sloshball forward/back lunges

The deadlifts and tyre drag were counted and timed as a test of sorts. Despite a promise to go into this session with a better mental focus, I can't help but feel I performed well below my potential.

I can point to still carrying tightness or soreness from the weekend, but as usual the finger must always stop while pointing at me.

For reference the DL were bodyweight and the others managed the following.

Gavin @ 97kg: 46
Justin @ 82kg: 75
Jeff @ 62kg: 100

PMPW: 92kg

Wednesday, 12 May 2010

12/05/2010

Fatties:
Had a couple of new faces tonight, some boys who'd found me via Baum. Ensuring they knew where to go and were still alive meant I rode a bit slower than Justin, Gav and Rich, but it also meant I had more energy left for silliness.

The bits of trail leading in towards the Studly Park Boathouse were rad. I don't think I've ever had so much air on those trails as I did tonight.

Sadly it wasn't all 'awesome fun time', I haven't cleaned the gated trail that finishes at Dickensons Reserve for aaaagges, and it's frustrating. Damn those roots, rocks and stairs!

D: 27.0km
A: 240m

PMPW: 91kg

Tuesday, 11 May 2010

11/05/2010

Commute:
Despite being only weeks away from winter I've been riding without knee warmers. I'm sure it's a combination of reasonable weather, a sense of pride (in being "hard"), mostly though I think it's because I'd have to dig them out of the back of my dark wardrobe.

Today has given me the motivation to go digging. Thermal top, jersey, gillet (wind breaker), wool arm warmers, wool socks, gloves, and cap were no match for what I'm sure dudes in Tasy would call balmy weather. To me, it was pretty darn cold. Leaving work with the temperature threatening single digits celcius is not cool, no wait, it is cool, but not in the cool kind of way.

D: 29.7km
A: 210m

PMPW: 90kg

Monday, 10 May 2010

10/05/2010

Commute:
Perhaps I was a bit harsh on my Hell Ride experience over the weekend, it's quite possible that lifting heavy things a couple of days before might have possibly had some effect on my top end (possibly).

Despite pretty flat legs, a slight downhill and a ripping tailwind were very welcome on my way home, just cruising along at 50kph is pretty rad.

D: 28.6km
A: 195m

PMPW: 91kg

Sunday, 9 May 2010

9/05/2010

Melbourne - Mordialloc - Melbourne:
A recovery ride with the Nacional guys down to Frankston and back sounded like a great idea. Sadly neither Frankston or the "recovery" but ended up eventuating.

Everything was nicely behaved on the way down, a slight tailwind and some "woah there tiger" when things got too quick meant I could happily spin the small ring (44t) while sitting in and chatting.

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Around Mentone that changed a little, Malachi decided to "stretch his legs", then a couple went up the road. Like the labrador I am I had to chase. 3-4 of us tried out best to TT to a win, the marginally downhill gradient, the tailwind and the fact i have massive legs saw the pace sit on a minimum of 50km/h. In the end it was a war of attrition and I was the last one left standing. I managed a full zip up of my fatties jersey just before crossing the line, arms in the air.

Feeling a little guilty about sitting all the way down before attacking I resigned myself to do some work on the way home. I rode with Tim for a bit, the normal half wheel shenanigans and constantly raping pace hurt, but when he pulled off I figured I must be awesome, so I kept at it.

The start of Riickets Point saw the end of that illusion, Guirguis came around like a freight train, and it took a lot of self examination to find the strength to get on...as a caboose around 6 riders back.

It eased up a bit after that, before starting all over again around Brighton. I spent all my tickets trying to get away around Elwood with JJ, only to have the whole thing come to naught due to lights.

Oh well, despite being a bit of a sufferfest, and totally not what was planned, I fucking loved it. Attacks, TT efforts, Bridges, Sprints, this one had it all, it even finished with a coffee. :)

D: 52.8km
A: 160m

Jeff's:
I have no idea what we did so I'll update this with specifics after Jeff updates his blog.

1 x 20 @ 48kg Double swings
1 x 20 @ 48kg Double cleans
1 x 50 @ 48kg Double swings
1 x 15 @ 48kg Double cleans
1 x 40 @ 48kg Double swings
1 x 10 @ 48kg Double cleans
1 x 30 @ 48kg Double swings
1 x 5 @ 48kg Double cleans
1 x 10 @ 48kg Double swings
1 x 25 @ 48kg Double cleans
3 x 20 @ 48kg One legged dead lifts

While I'm hazy on specifics of tonight's session. I know that Jeff baited me with a low weight and when I bit, he happily handed me much much more.

With about 10 minutes to go in the session I convinced Jeff to let Justin and I go for a run with a tyre. We were both glad to be on an exercise that didn't have any grip component. I had a pair of 24kg bells, while everyone else used singles. I'm not sure if I would have preferred a single KB, the option that Justin had was a 40kg! :o

Commute:
It seems I'm still not sure how long it takes to get to Rosanna, because I was very early, so early in fact that I decided that 2 repeats of Burgundy St would be a great idea. Remind me not to be early again.

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Despite all the fun I had on the way to Jeff's and the fun I had at Jeff's, I was still convinced by Justin to do Burgundy St again. In a reverse of Thursday he thoroughly trounced me to the top.

Bag weight: Less than a good poo.

D: 46.7km
A: 520m

PMPW: 92kg

Saturday, 8 May 2010

8/05/2010

Hell Ride:
I'm not sure why this week was a small bunch, might have been the racing, might have been the risk of inclement weather, or people scared off by last week and the cycling press it received.

A slight northerly got us down south pronto, where I discovered on the rolling hills between Frankston and Mt Eliza that I'm either fat our out of shape... possibly both. I can say this with complete authority because (a) I'm always right and (b) it hurt like fuck.

In general though it was one of the better Hell Rides I've been on. The small size (at a guess 40 people) meant that no one had to surge for lights. People set up working groups and rolled turns all day long, and a bit of nice chit chat made it feel less like a race and more like a bunch training ride.

I probably could have rolled a few more turns than I did, given the thresholds a bit of a nudge, but I was too focussed on an after ride coffee and breakfast.

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After breakfast I snuck in a little secret cobble training, Melburn Roubaix look out! ;)

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D: 92.7km
A: 305m

PMPW: 91kg

Friday, 7 May 2010

7/05/2010

Commute:
While my legs slowly rolled over this morning, they really didn't have any other speed settings, I thought about this coming period of training and racing. As each leg performed a square motion I began to question my own desires for the season.

I've been talking about racing some enduros and doing the odd road race, but not setting myself up with a focus race. It's that last bit that I think needs analysis, yes I feel a bit burnt by both the Warny (less so) and the Otway (more so), but is that any reason to not pick myself up and try again? I'm beginning to suspect that I might be afraid of defeat.

That's shit house, that's unacceptable, that's the path to mediocrity, that's acceptance of poor results and half arsed efforts.

I've been using an o/s trip later this year as an excuse, but despite it being 3 weeks off right before the SS Worlds, I'm going to aim to be fast for the race. It's unlikely I'll get close to the pro/elite whippets, but fuck, that's no reason not to give it a nudge, besides, 3 weeks overseas is perfect drinking training. ;)

I also brow beat Steve into committing to some 6 hours just before the trip. There's no way I'm not going to try and take some form into them. I can't have some non tan lined dude show me up. :)

D: 38.4km
A: 220m

PMPW: 91kg

Thursday, 6 May 2010

6/05/2010

Jeff's:
2 x 20 Deck squats
3 x 10ES @ 80kg Step ups
3 x 10ES @ 80kg KB One legged dead lifts
3 x 50 Box jumps
3 x 5ES @ 40kg Renegade rows (2 x 40kg KB)

I went in to the session a bit cocky and paid for it. Nothing came easy, and the last reps of every set hurt like buggery. Taking a bit more time to complete each set has left my hands weak and my trapezoids somewhat trashed.

I commented to Jeff that explosive/ballistic work after strength work doesn't make me happy. His smile suggested that me saying such things made him happy. He's an evil man!

Commute:
Rode the commuter today, figured it'd be nice for an easy roll. Justin on the other hand decided that we were going up Burgundy St after Jeff's, and my nice roll became a pig rooting session.

I was barely past the hospital entrance when my quads started telling me that they were done. With a heap of road to cover I had no choice but to keep mashing, a moments rest (despite being neigh on impossible on a fixed gear) would have just made the whole journey harder.

D: 48.4km
A: 460m

PMPW: 92kg

Wednesday, 5 May 2010

5/05/2010

Fatties:
A couple of days or rain means greasy trails. I don't quite understand why I never remember this fact and are thus surprised when my wheels refuse to track the way I want them.

I slid around the trails, getting more and more concerned about my inability to ride with any semblance of skill. The more I thought about it, the worse it got. I thought it might be my dilly dallying around puddles, so I started taking lines straight through them.... no improvement, just a wet arse.

At the back of Westerfolds I lobbied for a short loop of the old hill and back home, I was out voted by everyone wanting to do Hans' loop. I grizzled and grumbled then led everyone out, round the extra bit at the start then up the ridiculously tight swtich backs to begin the loop. Seriously though, has someone made them tighter since summer, I almost broke my back trying to twist through them!

By the top of the switch backs I had a couple of metres on Gavin, by the end of the first trees it was around 10m, after the next it was over that. I kept pushing until the old hill at the end, then shut it all down to cruise back to the meeting point.

The trail felt good, traction was pretty predictable, and even the bits that weren't could be predicted. Wait... does that mean that it's 100% predictable?

I loved the loop, I'm fucking glad the boys over rode my misgivings. I don't think it was all roses, I suspect Gav let me ride away, but weather it was me or him, I ended up with a bit more confidence that I can ride a bike.

D: 46.6km
A: 320m

PMPW: 94kg

Tuesday, 4 May 2010

4/05/2010

Lazy:
You know those days when you forget something really important you need for a ride? Well today was one of those days.

It was moments after the sky went dark and rain started to pelt the window behind my work desk that I realised I'd left my HTFU at home. There would be no Flat Hill SS Ride for me.

PMPW: 94kg

Monday, 3 May 2010

3/05/2010

Rest:
I did some extensive research last night, involving mates, pizza and beer.... lots of beer.

Well the results are in, and can be summed up thusly.

b = number of beers
m = number of mates
x = alcoholic multiplier

m * x = b
sunday(m + b) = monday(cbf)

PMPW: 93kg

Sunday, 2 May 2010

2/05/2010

Melbourne - Black Rock - Melbourne:
When my planned ride got cancelled last minute, I figured I'd just go for a lazy roll with the Nacional boys (R.I.P .spoken), little did I know how lazy they were planning on being.

A coffee, followed by an easy roll down to black rock, a slow roll back into the headwind, followed by breakfast and more coffee. Oh well, it was still time on the bike, and a little bit of active recovery isn't a bad thing.

P5020006

D: 37.1km
A: 105m

PMPW: 92kg

Saturday, 1 May 2010

1/05/2010

Hell Ride:
The promise of nice weather was enough to bring out a heap of riders out for a bit of Hell Ride action this morning.

It wasn't ridiculously fast on the way down despite the tailwind, actually maybe it was fast, but just didn't feel it. Ok, so what I really mean is the effort felt manageable. I pulled a few turns for giggles, but mostly just wondered if I'd ever be able to feel my face again.

Heading into Hopes Rise I was towards the front, and cleared the top in 4th, but with a gap to the front 3. From there it was a tale of doing too much work into the wind, with the ending being me quite pooped on the final rise before the Mt Eliza turn off.

I did sweet fuck all on the return leg, the northerly (a headwind) had picked up and I was feeling a little shelled. Coming round mentone I moved up, figuring I'd see how things panned out for the sprint. I'd copped a few bumps during the ride (full moon still in effect?) and so when my "leadout" ended early, dumping me in the wind with way too far to go, I sat up and watched the sprint go. I was glad of the decision as a few moments later 3 riders went down hard (Some discussion of it here).

As a few people had stopped I continued on, slowly, into the head wind. Some hard efforts called for some strong coffee!

D: 92.0km
A: 320m

PMPW: 91kg