Wednesday, 30 June 2010

30/06/2010

Being awesome Fatties:
After being a complete sook the last few days I decided that tonight I was going to be awesome, in fact I went so far as to write it down on the back of my hand.... you know, in case I forgot.

Sadly I was far from rad for most of the ride, though that didn't stop me from having a lot of fun. "Wait, how can one have fun but not be rad?" you ask. Seriously, this post isn't going any further until you ask it. Ok, thank you, so anyway, I just made lots of stupid mistakes, nothing life threatening, but I did end up ankle deep in a puddle after fisting a tree (trees are quite kinky near the Yarra Trails, I wonder if it's nature or nurture).

We managed to convince Steve (of Meg and Steve fame) to come with us and Rich Read had dragged along a new roadie, but around Hans' loop there was only one person I cared about. Chop chop. The little shit is getting faster, and I fear my days of being able to hurt/drop him at will are limited. With a combination of risk taking and pig rooting the SS I managed to hold a 15 second lead by the end.

Here's a random quote, you know it's true.

"Four wheels moves the body. Two wheels moves the soul."

D: 39.8km
A: 225m

PMPW: 92kg

Tuesday, 29 June 2010

29/06/2010

Lazy:
2 x 4 hours Sulking

I'm happy with these sulking efforts, sure it gets a bit tiring in the 3rd hour, but pushing through and remembering that life hates you really helps. I'm glad these are out of the way and I can move onto Being Awesome intervals.

PMPW: 93kg

Monday, 28 June 2010

28/06/2010

Rest:
I said that I'd spend some time thinking about the race, but first I figured I'd give you my views from immediately after the race. I recorded a couple of notes into my phone, mostly to prompt myself later, but I now figure they might be interesting to others.

How the race went:


What now:


So what do I think after a day or so of reflection?

Well, I don't think I have a strong goal for the season, I have a vague idea about "being fast", but no race that I want to measure myself against, and certainly nothing that scares me witless and gets me on the bike regardless of conditions.

Secondly without a goal, how do I know if this race is a fair comparison to what I want to achieve as a rider?

Thirdly, as time has gone on, have I simply moved the goal posts and are thus just comparing myself against a higher grade of rider?

Fourth, could my poor performance simply be because I'm a fat hoofer at the moment? I'm somewhere between 92 and 95kg at the moment.... that's a heap to haul up a hill, regardless of the power I can generate.

So, with no basis to judge my performance on, I'm going to go ahead and judge my performance anyway. It was shit house. Regardless of if I care more about road or mtb, I need to be able to climb hills quicker than I currently am.

I've questioned my training, and if the decisions I've made about how I go about things hold me back. I don't like training solo, I don't like prescribed intervals and I don't like trainers/rollers. I've committed to fatties, I would like to continue Jeff's and I'd like to get my efforts in by attacking others in group rides.

So with all those restrictions, how do I go faster? Simple! Power divided by resistance, and on hills, resistance is all about about gravity effecting mass. In other words, power to weight. I think I've got good power, but right now I've also got a hell of a lot of weight. Lose some of that weight and reap the benefits.

So how do I get lighter? I'm not really sure, I don't see any significant patterns in my weight when compared to my riding or eating. Working on reducing my weight a little also means I continue to train as I've set out, a system I had strong enough faith in to adopt, a system it would feel a shame to abandon at the first signs of hardship. If I see it through to the end of this "season" I'll then be able to give it a proper review. Maybe it's just a matter of time on this program, or maybe it's not ideal. If it isn't ideal then I'll have to decide if my desire to succeed is stronger than my distaste for prescribed intervals and trainer sessions. I hope not, but I know most things worth wanting are worth the hardship to achieve.

PMPW: 92kg

Sunday, 27 June 2010

27/06/2010

Preston Mountain Classic:
My aim for this race was to benchmark my performance. I literally paid the race entry so I could pin on a number and ask the question "am I good enough?".

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The answer was no.

See here for course map and profile.

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I was in the 11 minute bunch, 7 minutes ahead of the chopping block, same bunch as last year and where I wanted to be. I wanted to be in a bunch that would work it's arse off to stay away. I wanted to keep us away from scratch until we hit the bottom of the Murchison Gap climb. At the end I didn't achieve any of that.

I made a conscious decision to roll turns on the hills through to Flowerdale, it was hurting, but I wanted no excuses at the end of the day. A handicap isn't about sitting on, and I wasn't there to win, just to hurt. I wasn't the strongest bloke in my bunch, but I was certainly not the only bloke suffering, so I kept working. Up Junction Hill my heart rate went from an average of 82% to a peak of 92%. I was struggling to hold a wheel, I even asked if they'd ease the pace, then it all became too much and I went off the back.

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Yep, that's my bunch riding away from me. They had a few hundred metres by the final hill crest, I did my best to limit my time lost, descending at over 70km/h then ITTing until my arms couldn't hold my body in a tuck any longer. Despite all that, I never saw them again, so eventually I sat up and rolled an easy pace to let myself recover and waited for the chopping block to catch me.

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The quiet gave me time to think about the race, and to be honest I was ready to pill the pin then and there. It was only the sight of Andy Naylor, Nick Bensley, Steele Von Hoff (have I ever mentioned how much I love that name?) and Luke Fetch that made up my mind to do what I could for them. I worked turns right back through to Strath Creek, every little rise, my legs threatening to give up. At Strath Creek I pulled off. I knew I would not make it around another lap with this bunch, I just couldn't climb quick enough.

A little dejected I rolled out and did the Murchison Gap climb with another couple of riders in a similar situation. By no means did it ease the dejection, but it put a flag in my mind that said "this is the end" of this event.

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I'll probably have more to say on how I ultimately feel and what the next step is, but right now I'm feeling somewhat drained.

Race:
D: 64.9km
A: 605m

Murchison Gap:
D: 11.2km
A: 225m

Jeff's:
1 x 1km @ ~60kg tyre drag
1 x 1km @ 48kg farmers walk
1 x 1km @ ~30kg Bulgarian bag(s) run

The tyre drag was brutal on the legs, the farmers walk was hell on the hands and shoulders, the run with the Bulgarian Bag was good. It was nice to finish off with something I could run the whole way with.

PMPW: 94kg

Saturday, 26 June 2010

26/06/2010

Melbourne - Black Rock - Melbourne:
None of the 4 (myself included) that turned up for the Northside (Wheelers) Ride*, were particularly eager to spend much time on the bike. I rode my fixed road bike, partially for the enforced cadence, partially so i didn't have to re-clean my roadie before tomorrow's race.

Tim and Bensley provided the pain at the end of the ride, attacking with 4-5km to go. I was able to bridge across at a cadence that had my hips flopping around like a wet fish, but by the 2nd or 3rd bridging effort I was done, I couldn't even hold their wheel.

A spot of porridge, and a touch of stretching then in to bed early. I'm nervous about tomorrow.

D: 46.1km
A: 155m

PMPW: 93kg

* I like this name, it rhymes, I'm going to try and make it stick.

Friday, 25 June 2010

25/06/2010

Stretching:
Spent some time with my foam roller and Tim's spiky ball, I fear that for any encounters after the weekend, we'll need a mediator in the room.

In exciting news entries for the 2010 Australian SS XC Nats are open, sadly I'll be O/S at that time, so wont be able to race.

I probably should (re)mention that from mid September to mid October I will be out of Australia, and will likely not update as frequently*. I'll do what I can, but expect a heap of "Lazy" entries. Hopefully if I give you enough pretty pictures you wont judge me too harshly, Yozo Shimano knows I will judge myself very harshly if I do no training the whole time.

CE: 1/2

PMPW: 92kg

* daily logs will be kept, just not posted every day.

Thursday, 24 June 2010

24/06/2010

Jeff's:
2 x 20 Deck squats
1 x 50 Air squats on balance board
1 x 40 Air squats on balance board
1 x 30 Air squats on balance board
1 x 20 Air squats on balance board
1 x 10 Air squats on balance board
3 x 5ES Lunges on balance board
3 x 10 Box Jumps @ 26"
1 x 10 Box jump shenanigans

Commute:
An easy roll today. The legs weren't feeling awfully perky and with no Justin to race home, I decided to skip Burgundy St.

In hindsight I should have done some extras to burn off the sugar high from the 1,325 brownies that Ann-Michel forced me to eat after Jeff's.

D: 50.2km
A: 435m

PMPW: 92kg

Wednesday, 23 June 2010

23/06/2010

Fatties:
I think tonight was the first time the fatties ride has seen a CX bike (other than a xmas ride). I wont name names, but given that Melbourne is hosting its first CA sanctioned cross race this weekend, it'd be safe to say some people are going to take it seriously.

The trails were sloppy around Bourke road, but got drier and grippier the further in towards the city we went. Despite the ideal conditions I took it relatively easy. I'm going to turn up to the Preston Mountain Classic on Sunday with fresh legs, even if suppressing my competitive side kills me.

D: 29.9km
A: 350m

PMPW: 93kg

Tuesday, 22 June 2010

22/06/2010

Commute:
Commuting on knobbies in a skinsuit, faster? maybe, awesome? without doubt!

D: 38.5km
A: 275m

Powerful Own ITT:
Instead of talking about how I never quite got into the right mindset for this race, or the fact that I ended up ~16 seconds off the pace I'm going to talk about the track and my swimsuit area.

I completely forgot that neither my skinsuit nor the gillet I had chosen to wear had pockets, which meant I had to improvise a place to put my light battery. In the skinsuit, down past the torso and wedged in the top of my knee warmers. It turns out that's the perfect location for it to poke one in the peepee. Though slightly enjoyable it's also kind of distracting, so I wouldn't advise it for racing purposes.

The trail was pretty greasy, I don't think my rear tyre tracked my front more than 20% of the time, but that was ok, because I was too distracted to notice. I was able to notice that someone has put in some new trail around the back right corner, cutting out a lot of stuff that gets ├╝ber sloppy when wet.

Cam Wells took some pretty photos, they're over here...... or is it here........ ok they're totally here.

T: 0:04:37 (ish)
D: 1.5km
A: 0m (this amuses me)

PMPW: 94kg

Monday, 21 June 2010

21/06/2010

Commute:
My legs are starting to tell me I've done a decent amount of riding recently, but not given them enough rest/recovery. So to celebrate the shortest day of the year I just rolled a lazy commute, just to keep the legs moving.

Door to door fog this morning, a good day to learn to love hills.

D: 31.6km
A: 200m

PMWP: 95kg

Sunday, 20 June 2010

20/06/2010

You Yangs:
I committed last night to a MTB sesion with today, and I'm damn glad I did, because it was awesome. A little bit of rain fell while we were riding, but the trails were perfection.

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We found a couple of O2 boys (Wade and David) in the carpark, so make a nice little 4 man group for a few hours of fun. A couple of laps around the Stockyards, then over to Kurrajong, before coming back to finish up with some gravity fed awesome.

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I'm really proud of Mark, he rode some tough sections of trail and despite a little off halfway through was all smiles for the drive home.

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D: 39.6km
A: 730m

PMPW: 95kg

Saturday, 19 June 2010

19/06/2010

Hell Ride:
I really didn't want to get up and ride, but by just doing one preparation step after another I found myself in Black Rock "ready to go" at 7. When the first bloke rolled around to the front, I didn't want to work, but I just followed his wheel and tapped out my efforts.

By Mordi the bunch had be split by lights and Daniel Braunsteins* was starting to roll turns. I let myself sit in for a little bit, then got back to the front and worked through until just before Frankston where common sense finally prevailed, and I sat back for a rest. It was about then that Dan rode off the front and no one was eager to follow. We all knew he would rip our legs off if we tried to go with him through the rollers.

Over the top of Olivers there was only a dozen or so of us left. I was able to slowly move myself up the group, covering gaps when people dropped the wheel, like always it hurt, but I feel that's an improvement on recent times.

The return leg saw everyone rolling turns into a block headwind. I felt smashed but everyone looked to be pretty tired as well, even Tom Leaper looked smacked. The whole time I just wanted to sit on and rest, but instead I continually followed the wheel around, for "just one more effort".

A tough day of riding, made a heap better by catching up with the Stay True boys for some coffee and porridge.

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D: 94.3km
A: 315m

Stretching:
My left hip has been raping me, so I spent some time on Tim's spiky ball and laying with my knee all twisted up underneath me this arvo. It's going to take a lot more than the hour or so I gave it, but hell I've got to start somewhere.

PMPW: 94kg

* Am I the only one who thinks it's funny Dan has a French wikipedia entry, but not an English one?

Friday, 18 June 2010

18/06/2010

Rest:
I didn't think I'd have any issues with recovery after last night but I am. My legs feel somewhat off, not DOMS, but definitely NQR. Oh well, some good food and a decent sleep should go a long way to setting things right.

CE: 1/2

PMPW: 93kg

Thursday, 17 June 2010

17/06/2010

Commute:

D: 38.2km
A: 540m

Jeff's:
2 x 20 Deck squats
3 x 20ES Lateral step ups
3 x 5 Box jumps (20" box)
3 x 5 Box jumps (25" box)
3 x 5 Box jumps (26" box)
3 x 5 Box jumps (31" box)
3 x 30 @ 20kg Air squats, reverse lunges, jumping lunges, jumping squats

Lateral step ups? Yeah well they're another evolution in out step up range, carrying the trend of negative/eccentric motion first on, you stand on the side of the box, rather than the back (step sideways not back). We were challenged to only let our heel touch the ground, which removes any calf spring one might get from a toe touch.

The box jumps were fun, trying to convince yourself that you just had to put your feet on the box, despite the top being higher than the last set you did, which I should add also seemed high.

In a classic case of bigfatmouthitis I proved that I can step up onto the 31" box, sure it wasn't pretty, but it's possible. Anyway, odds on proved it is possible is going to come back to hurt me.

PMPW: 92kg

Wednesday, 16 June 2010

16/06/2010

Fatties:
As we're at the longest dark part of the year, it's no surprise that not many turned up tonight. That means there was a lot of people missing out.

The lack of rain and surplus of wind meant the trails were 85% awesome, the other 15% being invisible greasy spots that would send your bike into an unexpected, sphincter clenching drift.

Just to keep things interesting we did Hans' loop in the reverse direction. I gapped Gav and Chop Chop early, but wasn't making massive ground. What is normally a ridiculously fast rutted descent halfway was now a very rude climb. To keep with my policy of honesty I have to admit I dabbed around 2/3 of the way up. Thankfully Gav did the same and Chop Chop? He chopped the section out entirely. Soft! :D

D: 35.7km
A: 305m

PMPW: 94kg

Tuesday, 15 June 2010

15/06/2010

Commute:
Woke to some tightening through the left hip, the same sort of thing as a few weeks back. I gave it some stretching and work with a golf ball, but i think it's going to take repeated treatment to loosen off.

Rolled a few extra Kms on my way home including trying to chase down someone one a pitch black bike path with only a LED blinker. It was all good until a walker materialised from the inky darkness millimetres to my right. The surprise and shock meant it took a good 3.4 seconds for me to get back on the gas.

D: 37.0km
A: 310m

PMPW: 94kg

Monday, 14 June 2010

14/06/2010

Intervals:
I couldn't face a long solo day in the saddle, and the only option I knew of for a bunch would require me being on the bike at 5:30. Well, I didn't want to get up that early, so I decided, if I wasn't prepared to go long, I was going to go hard.

Despite frequent claims that intervals aren't for me, I went back to old old programming that Carl did for me, and decided the order of the day was hill sprints (6 uphill, 6 downhill) at the Kew boulevard crit course.

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The first 2 of the uphill were good, I felt like I was laying everything on the road and leaving nothing in doubt, the next two felt like I wasn't quite going hard enough, the last 2 took a heap of mental cajoling to even do. My arms could no longer pull against the power of my legs, I was lifting both the front and rear wheels at various stages.

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In retrospect I think I was doing them a little longer than I used to with Carl, also a few teeth extra (56x15 vs 53x15).

After the last one I rolled down to the Studley Park boat house, and I mean that, I could barely turn the pedals. Once there I spent a few minutes with my head between my knees trying to work out if hours of boredom in the saddle might have been the better option.

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The downhill sprints were a little nicer. I never felt like I was set to vomit, and trying to get up to 60km/h each time kept me honest.

D: 35.6km
A: 290m

PMPW: 94kg

13/06/2010

You Yangs:
Went down to the You Yangs with Tim and a couple of the Stay True roadies for some fun.

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A single run down Cressy climb was enough to remind me how much fun gravity fed berms are. On the other hand the jumps/drops scare the absolute shit out of me. So much for that off season goal.

Kelly managed to target fixate her way into a tree on the quary pit track (#5) and take some bark off.

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D: nfi, I really should check out that magnet alignment.
A: 385m

PMPW: 93kg

Saturday, 12 June 2010

12/06/2010

Lazy:
A short trip to coffee and breakfast, then a day of sweeeeet fuck all. I feel somewhat guilty about wasting a day, but occasionally I'll allow myself such luxuries.

PMPW: 94kg

Friday, 11 June 2010

11/06/2010

Lazy:
North road ride? Nah couldn't be arsed and odds on I'd get wet.

Commute to work? Nah couldn't be arsed and odds on I'd get wet.

Consuming chickens? Fuck yeah!

CE: 1/2

PMPW: 92kg

Thursday, 10 June 2010

10/06/2010

Jeff's:
2 x 20 Deck squats

4 x 10ES @ 32kg Step ups (25" box)
4 x 1 Pushup Plank

4 x 20Box Jumps (25" box)
4 x 1 @ 32kg KB rack

4 x 20 @ 20kg MB slams
4 x Jack knives

4 x 10ES Reverse lunge
4 x Jumping squats
1 x 15ES Reverse lunge
1 x Jumping squats

Work in pairs, the second exercise is done until the partner is finished with the first, then swap.

The final set of reverse lunges and jumping squats is because Jeff can't count, so we thought it'd be nice to keep him and Justin company.

Commute:
Sadly red lights and stopped cars ruined what both Justin and I agreed was a thrilling finish to Burgundy St. He had a slight lead but was close to topping out his gear, I on the other hand had the fear that we'd run out of time/road for me to get mine up to speed and thus pass Justin.

D: 51.8km
A: 540m

PMPW: 91kg

Wednesday, 9 June 2010

9/06/2010

Fatties:
It's been a long time since the inner trails have been as greasy as they were tonight, and frankly, I just didn't have the mojo to ride them well.

The trails around the Bourke Rd footbridge were awesome fun, at one point I feared I would die from giggling. The slightest change in trail or body position would see both tyres begin a lazy drift and your bike head towards the ivy on the side.

That same thing would happen on the trails around Studly Park, except instead of ivy there were trees, rocks and cliffs waiting to greet you after an error.

D: 34.1km
A: 315m

PMPW: 91kg

Tuesday, 8 June 2010

8/06/2010

TdB:
The normal easy pace until Doncaster Road didn't happen tonight. A dude in Giant kit and I rolled off on the front like normal but by Kirby Rd he was half wheeling me. I figured I had miscalculated my recovery when it started to hurt. Hindsight tells me that it wasn't just me, no one behind us was talking any more, normally it's very chatty.

I let Giant boy go on Doncaster, opting to sit in the train on the back of his wheel. The pace was high and I wasn't able/willing to respond when a few guys attacked at the top. This was a shit tonne harder than last week.

I tried to find wheels on Williamsons Rd but decided to preserve momentum rather than slow down and keep drafting. This left me dangling off the front before being swamped by everyone who had a semblance of a power to weight ratio. Watching rider after rider stream past I wished there was a shortcut I could take. I was worried I wouldn't be able to finish the ride, and the Shell climb is never nice to me when I've done it tough on Williamsons Rd.

Up Foote St I dug hard and tried to hold onto one of the Italo club boys, sitting in second wheel I went from "oh this is nice", through "it's starting to burn now", to "oh dear lord it hurts" in a few hundred metres. By the school, despite some serious soul searching, I couldn't do it any more and came to a virtual stand still. 2nd wheel to last wheel with one pop. Oldie

I paced myself up Burgundy St, giving myself a few rabbits I knew I should be able to catch. Doing so helped restore some confidence in my legs.

The pace up the cutting was decent, as opposed to ball tearing, and let me think I might have a chance for Heidelberg/Heidelberg. A few dudes pulled strongly to the bottom, but as we started up it was obvious that no one wanted to do all the work on the front and give everyone else a free tow. With the pace slowing I reached a "now or never" moment and hit it up the right. It was earlier than I prefer, but I mashed down hard and kept doing so after I sat down. The presence I felt on my wheel never made it up to my hip, and I crossed the top in first with serious concern about the limited oxygen my gaping mouth and heaving chest were able to acquire.

I'm glad I did TdB rather than the Fitzroy Cycles ride. Sure it was a rude awakening, sure most of these guys are not only good riders, but good climbers, but I honestly thought I was starting to get some comparable form. Oh well, it shows how much work I've got to go before Preston Mountain Classic later this month.

D: 33.0km
A: 480m

Commute:

D: 35.4km
A: 220m

PMPW: 94kg

Monday, 7 June 2010

7/06/2010

Commute:
A chilly commute on the fixed roadie to help keep things moving.

D: 29.7km
A: 200m

PMPW: 94kg

Sunday, 6 June 2010

6/06/2010

Jeff's:
Rain and general malaise combined to keep me off the bike today. To ensure that it wasn't a complete write off nice and restful I trotted over to Jeff's shed for some fun times.

1 x 40 Deck squats
5 x 10ES @ 24kg Step ups (25" box)
1 x 10 Box jumps (25" box)
1 x 10 Box jumps (26" box)
1 x 10 Box jumps (25" box)
1 x 900m Tyre run/walk with 40kg Bulgarian bag
1 x 10 Box jumps (25" box)
1 x 10 Box jumps (26" box)
1 x 30 @ 12kg Air squats, reverse lunges, jumping lunges, jumping squats

The step ups really should be called step downs, or negative step ups. They're done eccentric first with no unloading of the muscle. Added to the fact I'm doing them on a taller box and well, I'm sure my butt is going to hurt tomorrow.

The tyre run/walk was different, less weight in the tyre but much more in total thanks to the addition of a Bulgarian bag. I'm not 100% sure yet, but I think I prefer it to a heavy tyre run/walk.

PMPW: 93kg

Saturday, 5 June 2010

5/06/2010

Melbourne - Arthur's Seat - Flinders - Melbourne:
Crowie had a long loop organised and it sounded like something that would suit, so, well, I decided to do it.

I was pretty nervous, though I was fairly sure I could hold most of the riders there, the fact that Crowie was organising and riding it gave me some trepidation. Firstly you never want to be the first one to pop when turning up to a new bunch, and I was worried that his influence would somehow make this ride harder than normal.

I did a few turns, wanting to prove that I should be there, and wasn't some wheel sucking leach or unfit Fred. The turns likely didn't help, but residual tiredness from Thursday, combined with my less than ideal power/weight ratio meant I couldn't hold the bunch up Arthur's Seat. I finishing a minute or two back (at a guess around an 11 or 12 minute ascent), but 10-15 seconds in front of Crowie. That last bit helped me believe I should/could be there.

Off the back of Arthurs Seat we headed for Flinders, I dropped back at one point to bring back to the bunch one of the guys who had been unable to hold a wheel. Once back together our little group worked hard, hauling fucking arse, trying to catch a couple of riders who were up the road. A slight downhill and a slight tailwind helped, but the turns were at 68km/h, I was in the 56x12 and it fucking hurt.

The few drops of water/ice that had hit us rolling into Flinders turned into many many drops as we ate and drank. The rain continued the whole way back home, meaning rolling turns became preferable to not only get us home quicker, but for the brief moment where there was no wheel in front to spray dirty water into your face.

Rolling into St Kilda I only had 197km on the clock, so I turned away from home for some extras. I really didn't want to be left with 198 or something equally silly, <200 an="" br="" not="" option.="" was="">
D: 205.6km
A: 1,730m

CE: 1

PMPW: 93kg

Friday, 4 June 2010

4/06/2010

Commute:
Another cold foggy commute today, it either hadn't lifted or had returned by the time I left for home.

Mal has opened up a new store on Greville St, which means the shop ride is no longer the Spoke(n) ride, but is now the northside wheelers ride. I dunno if that should be shortened to nswr or nwr. I suppose I'll cross that bridge when I get to it, tomorrow I'm going to try and hang on to a ride with Crowie instead.

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Purveyor of fine cycling attitude.

D: 32.5km
A: 175m

CE: 1/2

PMPW: 92kg

Thursday, 3 June 2010

3/06/2010

Jeff's:
2 x 20 Deck squats
3 x 10ES @ 24kg Step ups (25" box)
1 x 10ES @ 40kg Step ups (25" box)
1 x 10ES @ 32kg Step ups (25" box)
1 x 10 Box jumps (25" box)
1 x 10 Box jumps (26" box)
1 x 10 Box jumps (25" box)
1 x 10 Box jumps (26" box)
1 x 10 Box jumps (25" box)
1 x 10 Box jumps (26" box)
3
x 30 @ 12kg Air squats, reverse lunges, jumping lunges, jumping squats
1 x 2 Box jumps (40" box)

Jacked the 20" box up on a step for the step ups which were done as top down rather than bottom up (negative phase first). I'd get through to around 7 or 8 reps (24kg) per side before involuntary grunting began. The 40kg was just plain old hard. I couldn't tell you what muscles they were hurting, but I can say the involuntary grunting started at rep number 1.

The multi exercise set at the end crushed me, Jeff and Justin completely obliterated the rest of us. I tried to go with them for pace but blew up mid way through the lunges and barely limped through the rest of the set.

The final two box jumps were yet another case of me opening my big fat mouth before thinking something through properly, I'm beginning to think it's a positive trait. I would never actually do a lot of things in my life, if I hadn't stupidly said I could/would. Still, clearing a 40" object is kind of cool, hopefully the video Jeff took will come out alright.

Commute:
Lovely lazy roll through the fog and traffic to work.

The ride home involved racing Justin up Burgundy St, the cutting and the Yarra Blv. Thankfully I was able to claw back some pride (after my crushing defeat at Jeff's) with a clean sweep of results

D: 52.9km
A: 555m

PMPW: 92kg

edited (italic text) to correct set counts, turns out I can't count.

Wednesday, 2 June 2010

2/06/2010

Fatties:
I was a little concerned that I'd have to take it easy tonight as my legs felt really spent this morning. Thankfully a touch of "friendly" competition was enough to eke out a bit of speed.

Chop Chop had a slight mishap when the bunch came to an abrupt stop for a fallen tree. The question is, why do we always fall on the side we've injured before?

P6020003

Spurred on by Chop Chop I finally cleaned the rocks under Odyssey house... both fucking ways! I'm seriously stoked, they've scared the shit out of me for years. It should be noted I unclipped before the path on the way out, I was too giddy with excitement and got spooked by a stick.

Still, that lifetime first achievement wasn't the highlight of the night, that honour was racing Scott on the Scott Giant around Hans' loop. No one ever said it was a race, but I could feel us both become nervous as we rolled around the extra start loop bit, that was all it took to be "on". I did everything in my power to drop him, I took ridiculous risk on descents, I cornered harder than my brain thought prudent, I attacked every hill like it was the last and I span like a mother fucker in the open. Sadly I overshot a corner on the old hill section at the end, leaving him an opening to slip through.

Not surprisingly Scott and I were completely shattered on the ride back, so not much shenanigans occurred.

D: 43.5km
A: 285m

Commute:
When I finally got home from the fatties I'd clocked up 80km and was suffering from some serious hunger. A call to my local pizzeria en route saw a small garlic and a large chilli con carne pizza waiting for me. The small garlic didn't even make it through the 1 block trip home. The large took only a few minutes longer. Hunger cured.

D: 35.5km
A: 310m

PMPW: 93kg

Tuesday, 1 June 2010

1/06/2010

5:45am NRR:
The legs didn't feel overly enthusiastic this morning, or maybe it was just my brain feeling shitty at the rude hour my alarm went off. Either way I just sat in spinning the little ring and chatting with Ian on the way down. We were towards the back of a big bunch, which inevitably got split by lights. We both pulled turns to bridge back on before settling in roughly the same position towards the back.

The return along the beach felt fairly sane, but we were quickly began shelling riders. I gave a couple of people a helping hand to keep them on the wheel but mostly it was a case of riding around them and closing the gap. I really wasn't sure what I wanted from the ride, so sat in until around Sandringham when I eventually felt like I should get some work done.

Tim McColl was acting as the gate behind the working group, a quiet word in his ear got me a spot. From there I just listened as he called "Yep, yep, yep, yep, yep, Neil, yep, yep". I think a few of the guys had been working for a while as we quickly started to shell riders from the rotation. Covering gaps in the working line was hard, but I loved it. I felt strong enough to cover everyone there, and I was earning the right to sprint.

Sadly I fuffed the sprint entirely. Way too far forwards, sitting on wheels that blew from trying to go from over a km out. When I eventually jumped to catch a wheel I only served to slingshot 6-8 blokes straight past me.

D: 42.4km
A: 120m

Commute:

D: 21.6km
A: 170m

TdB:
I felt a little spent when I rocked up, but seeing it was a smallish bunch I figured I'd be able to bully a few wins with sheer strength/strength endurance. I was wrong.

Alex freaking Denham (one of the boys I raced with in Timor), smashed me to pieces, then some bloke in white kit calmly rode past the broken pieces of me.

The only exception was Williamson Rd/Foote St/High St, where a set of lights let me and another rider go clear. The wins still weren't easy, especially Foote St where we only spotted a queen sized mattress in the gloom at the bottom of the hill when we were mere metres away. An 80km/h swerve ensued.

Sadly once we waited for the bunch at Shell it was back to Denham ripping my legs off. I'm seriously considering adding him to my arch nemesis list.

D: 45.0km
A: 490m

PMPW: 94kg