Tuesday, 30 November 2010

30/11/2010

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

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

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

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

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



D: 45.7km
A: 185m

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

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

PB300005

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

PB300002

PB300004

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

PB300014

D: 35.4km
A: 330m

PMPW: 92kg

Monday, 29 November 2010

29/11/2010

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

D: 28.7km
A: 230m

PMPW: 92kg

Sunday, 28 November 2010

28/11/2010

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

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

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

PMPW: 92kg

Saturday, 27 November 2010

27/11/2010

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

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

PMPW: 93kg

Friday, 26 November 2010

26/11/2010

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

CE: 1/2

PMPW: 94kg

Thursday, 25 November 2010

25/11/2010

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

PB250005

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

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

PMPW: 94kg

Wednesday, 24 November 2010

24/11/2010

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

PB240007

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

PB240002

D: 32.2km
A: 295m

PMPW: 93kg

Tuesday, 23 November 2010

23/11/2010

Commute:

D: 35.1km
A: 315m

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

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

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

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

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

PMPW: 95kg

Monday, 22 November 2010

22/11/2010

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

D: 30.0km
A: 210m

PMPW: 95kg

Sunday, 21 November 2010

21/11/2010

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

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

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

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

PB210018

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

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

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

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

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

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

PMPW: 94kg

Saturday, 20 November 2010

20/11/2010

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

PB200003

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

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

D: 48.4km
A: 170m


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

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

PB210016

PB210011

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

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

PB210009

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

D: 27.6km
A: 730m

PMPW: 92kg

Friday, 19 November 2010

19/11/2010

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

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

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

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

CE: 1/2

PMPW: 93kg

Thursday, 18 November 2010

18/11/2010

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

D: 44.2km
A: 470m

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

PMPW: 92kg

Wednesday, 17 November 2010

17/11/2010

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

PB170006

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

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

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

D: 42.1km
A: 225m

PMPW: 92kg

Tuesday, 16 November 2010

16/11/2010

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

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

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

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

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

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

D: 46.5km
A: 190m

PMPW: 91kg*

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

Monday, 15 November 2010

15/11/2010

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

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

CE: 1/2

PMPW: 94kg

Sunday, 14 November 2010

14/11/2010

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

PB140008
Before

PB140010
After

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

PB140015

PMPW: 94kg

Saturday, 13 November 2010

13/11/2010

Rest:
Rain, with possible thunderstorms during the day.

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

PMPW: 92kg

Friday, 12 November 2010

12/11/2010

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

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

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

CE: 1/2

PMPW: 92kg

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

Thursday, 11 November 2010

11/11/2010

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

PB110009

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

D: 44.2km
A: 470m

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

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

PMPW: 93kg

Wednesday, 10 November 2010

10/11/2010

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

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

PB100001

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

D: 24.9km
A: 335km

PMPW: 94kg

Tuesday, 9 November 2010

9/11/2010

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

D: 28.7km
A: 210m

PMPW: 94kg

Monday, 8 November 2010

8/11/2010

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

PB080005

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

D: 26.5km
A: 220m

PMPW: 92kg

Sunday, 7 November 2010

7/11/2010

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

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

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

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

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

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

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

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

Saturday, 6 November 2010

6/10/2010

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

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

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

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

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

PB060001

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

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

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

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

D: 102.5km
A: 2,505m

Friday, 5 November 2010

5/11/2010

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

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

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

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

Goals for SSS:
take control
fight for the win

CE: 1/2

B: 24

Thursday, 4 November 2010

4/11/2010

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

D: 49.3km
A: 505m

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

PB040001

PB040003

PB040006

B: 23

PMPW: 94kg

Wednesday, 3 November 2010

3/11/2010

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

PB030005

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

PB030004

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

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

D: 39.6km
A: 280m

B: 22

PMPW: 92kg

Tuesday, 2 November 2010

2/11/2010

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

PB020007

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

PB020005

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

PB020008

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

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

B: 21

PMPW: 95kg

Monday, 1 November 2010

1/11/2010

Commute:
Not much going on, an easy roll filled with jealousy at those I saw obviously on their way out into the hills for a day of riding.

D: 26.4km
A: 200m

CE: 1/2

B: 20

PMPW: 95kg

31/10/2010

Lake Mountain 6 Hour:
Before this race even started it went from a 6 hour down to a 3 hour. It was raining hard and it's just not right to have volunteers standing around that long.

Alex did the first lap for us and came back in 2nd. To say I was enthusiastic about being 2nd overall would be an overstatement. I knew there would be faster guys behind me and I was on my SS due to the conditions.

The decision to go SS was mixed, early on in the lap where things were tight, muddy and climbing it hurt like a bastard. Later on in the lap when everyone else was getting catastrophic chain suck it was a blessing.

My lap wasn't anything awesome, it hurt, but I felt I had a bit left in the tank to give. I traded places with Brad Davies for most of it which was kind of nice given his recent form.

Not long after I tagged Alex out for his 2nd (the team's 3rd) the organisers decided it was just too wet and shit. The newly made trails were getting trashed and it wasn't doing anyone any favours to have us keep going around.

Despite the results showing us in 2nd, it was all a bit of an anti climax.

Filthy clothes left on the ground to be washed clean in the rain really sort of summed up the day.



D: 11.5km
A: 285m

B: 19

PMPW: 93kg