Friday, 31 December 2010

31/12/2010

Rest:
No riding, but I fucking destroyed half a chook for lunch, I really should time my chicken intervals so I know if I'm getting faster.

CE: 1/2

PMPW: 91kg

Thursday, 30 December 2010

30/12/2010

6:45pm TdB:
I thought there would be more people on the 6:45 tonight, pretty much everyone is on holidays, it was gorgeous weather and well, I just did alright?!

We had about 10-15 riders at the guide dogs, by the top of Doncaster we were down to 7.

PC300001

I had felt good on Doncaster so kicked hard for Williamsons Rd, but despite coming up to the hip of the Degani Team rider, I just couldn't get around and ended up blowing with a few metres to go. That was the end of any form on a climb.

High St? Exploded.

Burgundy St? Started strong, then exploded.

The Cutting? Ok maybe the cutting was an exception, I couldn't quite chase the couple of guys who attacked down, and Luigi came off my wheel at the top after I'd done all the work, but it hurt like a bastard.

Ivanhoe/Ivanhoe? Held Peter Braunsteins' wheel until about 20m from the top, the time between feeling fine and exploding was approximately 2.3 seconds.

As I write this my legs feel trashed, I'm going to chalk that up as a good thing. Failing always seems like failure, but being able to go until failure is a positive step.... now if only that point of failure took longer to get to.

D: 70.0km
A: 840m

CE: 1/2

PMPW: 93kg

Wednesday, 29 December 2010

29/12/2010

Fatties:
I felt good tonight, it felt like the power came on well, maybe not endlessly, definitely not without pain at the top, but some good go.

The recent rains meant the trails out to Westerfolds and Hans' loop were a mixed bunch, those that weren't completely shot (and thus skipped) had new ruts, fallen trees and diversions that effected the flow. A little frustrating as they always seemed to come just as I was finding my groove.

PC290001

Steve Cussworth suffered a bad case of new-bike-itis with a busted hanger in Hans' loop, the stoppage and resulting discussions sounded the end of my desire to attack or chase.

All up, good fun, with a mix of old and new faces seeing out the end of the year. Talking of years, my calculations say I've only missed 8 Fatties rides in 2010.

D: 39.3km
A: 205m

CE: 1

PMPW: 92kg

Tuesday, 28 December 2010

28/12/2010

6am NRR:
Why on a public holiday, where there is nothing we need to do during the day, do we get up to go riding at 5am? Fucked if I know, but I do it anyway.

The bunch wasn't massive, maybe 30-40 riders and not many of them wanted to work, to be honest either did I. I was tired and had had a hard one just 12 hours earlier.

I rolled a couple of turns on the way down, just the one on the way back (up the hill into sandy) and covered a few gaps when people died somewhere in front of me. I really have no idea if the ride was fast, we were generally single file, I just never really felt like I was getting hammered.

I got myself set up for the sprint, maybe a little far back, but I gambled that everyone would die in the slight headwind to BP. Instead no one kicked and instead of ending in a bang it ended in a whimper.

D: 44.8km
A: 145m

PMPW: 92kg

Monday, 27 December 2010

27/12/2010

Intervals:
1 x 10m E1
5 x 10s BGRS | 2:00
5 x 10s HCLR | 2:00
1 x 5m E1
¾ Tabata (6 x 20s sprint, 10s Rest Recovery)
1 x 5m E1
1 x 4m ITT
1 x 5m E1
1 x 5m E3, ramp up last 2 min

Everything was going peachy until the tabata sprints. Life started to suck around rep #4 then turned to absolute shit by rep #6. Life was so shit that I was still panic breathing at the end of my 5 minute rest, I thought it prudent to give myself a couple of extra minutes before hitting the 4 minute ITT. For the record, it also sucked.

D: 0km
A: 0m

PMPW: 94kg

Sunday, 26 December 2010

26/12/2010

Rest:
Sitting in a cramped seat watched the Aussies get towelled up by the Poms did not do my knee any favours. Odd that I can spend a day riding up mountains and be fine, but sitting still and watching cricket causes me grief.

Oh well, I guess that means I should go riding tomorrow instead of back to the MCG.


PMPW: 94kg

Saturday, 25 December 2010

25/12/2010

Hell Ride:
For Christmas santa got me roads with no parked or driven cars and a bunch looking to smash out a ride so they could get to family lunches. Queue the xmas morning Hell Ride.

PC250001

The ride itself was really pretty simple, full gas, start to end. The main culprit was a kid in Jayco kit but there was always the fear that Greg Henderson would hit the front and leave us all smoked in the gutter. Instead he left it in the bag until Black Rock.

Over Ricketts Point it was like I barely touched the pedals, I had been told that Greg, a pro sprinter would be leading out the sprint, so I grabbed Bensley's wheel and kicked hard when he faded. I think that put me around 5th, but really I have no idea where the line is as I've never played with the Hell Ride's sprint and everyone seemed to sit up before where I thought it should be.

This rates as one of the best christmases ever. Yep better even than the one Santa gave me the Transformer my brother wanted... and it turned out to be far better than the one I'd asked for.

Bring on New Years day!

D: 91.8km
A: 310m

PMPW: 95kg

Friday, 24 December 2010

24/12/2010

Rest:
I am alive, my knee doesn't feel special, but it doesn't feel like shit. Time to get back to Melbourne so I can have fun on the Hell Ride tomorrow followed by gorging on rich rich foods.

Thursday, 23 December 2010

23/12/2010

Bright - Hotham - Falls - Tawonga - Bright: aka 3 peaks.
Yesterday I made a simple statement about what today stood for, a statement that ran through my head all day and one that I wish to address up front in plain terms so I have no doubt in the future.

"This ride stands as both a mental and fitness test, one I desperately want so I can gauge my progression."

I am not quite as fit as I'd like, going hand in hand with that is a slight lack of mental toughness, to push on when things hurt and no one is around to take note. That said, I can ride a bike, something that I've scarcely done this week, and a fact that I should never overlook.

The ride itself is a bastard of a thing, long with lots of climbing, but really we couldn't have had a much better day for it. Blue skies, quiet roads, plenty of bad jokes and a test to ask questions of yourself. Perfect.

PC230005

Up Hotham Mark stopped to take a call from nature, I paused to wait for him then headed off when I realised he'd be a while. The pause meant I lost sight of everyone else who'd by now ridden off up the road. I tried to chase them for a while, sure that someone would have popped, to set myself a tempo and drag them back, but eventually my motivation waned and I waited for Matt so we could climb together. This waning isn't a great sign, I will have to address it over the next month or so before the Otway.

PC230023

A little disappointed with my effort up Hotham I hit the pinchy climb before Omeo with some intent and managed to get my best "result" of the day. 4th behind Brendan Spink, Andrew Downie and Ash Hyatt.

PC230029

The tail wind assisted roll that followed us departing Omeo was amazing, the Omeo Hwy is stunning, right up until the fucker of a thing that is the back of Falls Creek. Though it's yet to be graded I can only assume it is an Hors Categorie.

The climb up the back of Falls was worse than I remembered. The 14% ramp waiting to welcome us was the same, the sun blasting down on us and the exposed road was the same. What differed was how brutally long it was, it never seems to end, a fact my fragile brain had seen fit to "forget". After the first km or so I settled in to ride with BJ. I was behind a few guys I wanted to be with, but we were going at our limits, so any extra pace was out of the question. I tried to put in a few surges to dislodge BJ, but the effort cost me as much ground as I had gained as I'd have to slow to recover.

The drop off the front of falls was amazing. Simply put, this is the most fun descent I've done on a road bike. 70+ km/h, no peddling, carving turns with a bike leant over hard on the tyres. Fucking. Amazing

PC230057

We stopped for a quick drink in Mt Beauty before setting off to tackle the last thing between us and home, Tawonga Gap. We were all smashed, but this 7km 6.5% climb had to be done, and compared to the rest of the day seemed quite easy. I remember 10 years ago how destroyed this one climb made me and I was proud how far I'd come, but there were more important matters at hand, beating BJ who'd refused a gentleman's agreement. After 6.8km I finally got a gap, sure it had taken 4 or 5 attacks in the last km and every ounce of my body hated me, but it restored some pride and that's always worth it. :D

D: 253.2km
A: 4,325m

Wednesday, 22 December 2010

22/12/2010

Rest:
I made the call, I'm going to start the Three Peaks loop tomorrow. I might re-evaluate at the top of Hotham, heading back to Bright if I'm doing damage to my knee, but I hope I won't have to.

This ride stands as both a mental and fitness test, one I desperately want so I can gauge my progression.



I'm excited, nervous and excited.

PMPW: 93kg

Tuesday, 21 December 2010

21/12/2010

Rest:
I had planned to go up to Bright early and sneak an ascent up Mount Buffalo, but thought that perhaps the wise move would be to rest again. So here we are another day spent with an icepack strapped to my patella, these days are kinda getting monotonous.

PMPW: 94kg

20/12/2010

Rest:
I had planned to ride with Steve this morning, but a combo of weather and continued knee issues saw me pull the plug at 5:30am.

I also pulled the pin on intervals, a decision that is giving me a heap of conflicting emotions. Sunday's crit feels like it put the recovery of my knee backwards, despite seeming ok the time. I don't want to go backwards. That of course leads into the other side of the coin. If i don't train, I go backwards. I don't want to go backwards.

PMPW: 94kg

Sunday, 19 December 2010

19/12/2010

SKCC Crit: (A Grade)
After a coffee with the stay true boys my plan for the crit was simple, to finish with the bunch. I am happy to say I achieved that, my knee didn't shatter into 1,000 pieces and my legs managed to handle the surges from the multitude of attacks.

The bad news is I missed the break and couldn't bridge across. Yes yes that's not part of sitting on, but you know as well as I do, that I can't help but chase rabbits and feel sad when I can't catch them.

The stats make me feel a bit better about the alarmist messages coming from my legs during the race. We averaged 43kmh and maxed out at 58, it should be noted that as the break had gotten away there was no sprint for me, so the max was achieved mid race.

A new benchmark was set my Mark Guirguis during the race. He hammered it to chase a break, lost breakfast and still managed to finished strong (in the break?).

PC190006

D: 72km
A: 90m

PMPW: 94kg

Saturday, 18 December 2010

18/12/2010

Rest:
The radar looked shiteful at 6:30am and my knee was stiff, so I pulled the pin on riding.

Though it's not something I'd normally record or mention, I rolled a couple of km to the shops and back. Mostly because I was hungry, but also to give me an idea of how my knee held up to peddling. I think I'll ride tomorrow (race if SKCC crits are on).

Naps: 2

PMPW: 92kg

Friday, 17 December 2010

17/12/2010

Rest:
Things with my knee were a heap better but not great when I woke up, so I spent the whole day rotating a pair of ice packs on and off my knee. I'll re-evaluate tomorrow morning, though given the forecast a ride may not be on the cards anyway.

CE: 1/2

PMPW: 94kg

Thursday, 16 December 2010

16/12/2010

Rest:
As expected I woke up to find my knee is hammered, the wrist is not happy but by contrast is a non issue.

I spent the day with an ice pack on my knee and by bed time I was almost walking without making a poo face.

I have hope that next week will be ok, the jury is still out on if it will be right for a crit on Sunday, but I'm willing to sacrifice that so I can do the three peaks loop.

PMPW: 92kg

Wednesday, 15 December 2010

15/12/2010

Fatties:
What started as a slow ride, ended as a very slow ride when I caught a root (hahaha I said root) and went down like an uncoordinated sack of shit on Warren's off camber trail next to the Eastern Fwy. The main issue is a tweak to an already dodgy wrist and a hard knock to my knee.

I did finish the ride, as it seemed a shame to waste the lack of rain by going home feeling sorry for myself. I'll leave the sooking until tomorrow when I wake up and re-asses the damage. If this effects next weeks trip to Bright and the mountains I'll be a sad panda.

PC150001

D: 28.2km
A: 255m

PMPW: 92kg

Tuesday, 14 December 2010

14/12/2010

Commute:
I had to make a tough call the other day for what to do today, to rest or to race. I got my intervals done yesterday morning so I'd have maximum time to recover in time for the flathill dirt crits, but when I woke this morning I realised it would make 6 days straight of intense effort (counting fatties and Jeff's tomorrow and Thursday) so I chose to just take it easy. I put away the hardtail I'd prepared last night and grabbed my roadie, so not even a last minute change of mind at work could effect the decision.

Talking of things done yesterday, here are some photos.

PC130001

PC130004

D: 30.0km
A: 190m

PMPW: 94kg

Monday, 13 December 2010

13/12/2010

Intervals:
Last week's interval session was as much a mental shitfight as it was a physical one, so with a gorgeous day on my hands I swapped one green monster for another. It wasn't easy, the acidic burp in the last effort was proof of that, but having something other than the pain to think about was nice.

5 x 10s BGRS | 2:00
5 x 10s HCLR | 2:00
5 min E1
½ Tabata (4 x 20s sprint, 10s Rest Recovery)
5 min E1
2 x 2 min ITT/2 min Working Recovery
5 min E3, ramp up last 2 min

There were a couple of guys doing some motor pacing on the track (but it was still open) so while they were doing their thing I stayed up above the stayers line with the exception of the (half) tabatas. For that it was great to dive into the sprinters lane and chase them for 20s, then peel back up to the blue for a rest. They were just perfectly poised in front of me so that I would almost reach their wheel(s) just as the 20s elapsed, and they'd scoot away as I took 5-6 big breaths before the next effort.

D: 51.3km
A: 110m

Massage:
A few bits hurt more than expected, mostly though I knew what would have me convulsing on the table. Left hip and right calf, the usual suspects, thankfully the roller and stretching work I've done meant my ITBs were ok.

PMPW: 94kg

Sunday, 12 December 2010

12/12/2010

TdB:
After putting on the deep race wheels on my road bike, it is suffice to say I was disappointed to hear SKCC crit had been cancelled. Thankfully the Stay True/Nacional boys were keen to ride, so a plan was hatched to whip out a lap of the TdB loop.

PC120022

A lot like yesterday the hills weren't my friends, this time it was (Nick) Bensley, (Mark) Guirguis and an assortment of others who were doing the damage. I managed to strike a blow on Williamsons road, coming off a few wheels with some speed then punching it hard to go clear of everyone else.

When I chased down Mark up Foote st, I almost thought that it might not all be lost for me and hills, but I knew that Burgundy and the cutting were still to come. Thankfully these were both effectively neutralised when the group was split into two "teams" so we could race from Ivanhoe East through to Red Rooster.

The opposing team shut down our early solo move of Bensley and with no one else from my team near, it looked like my job of delivering Jarrod to the line was becoming a bigger and bigger task. Mark and Carson were clear over the Ivanhoe/Ivanhoe climb and at the top when I turned to check on Jarrad, he wasn't on my wheel. The resulting wait meant there was a mountain of work to do, so I just put my head down and hammered out an ITT effort into the base of the Red Rooster kick, but it was obvious we'd been bested.

Thankfully the group decided to do some hill sprints on the lower part of Yarra St, which gave me a chance to take some (read: all of the) wins and thus restore some pride.

D: 62.4km
A: 680m

PMPW: 91kg

Saturday, 11 December 2010

11/12/2010

Mullum Mullum:
Jimmy had organised a ride and BBQ, at first it was to be 5-6 hours on the bike, by the time we rolled out it was down to 3-4. "Easy!" I thought, I was wrong.

PC110009

I don't know if my legs were a little flat from Jeff's or if I just plain old suck on hills, but Alex, Ashley and Jim were tearing my legs off every time things sloped upwards.

It wasn't all stem chewing though, there were heaps of stops for downed trees and voracious spring growth now blocking the trail.

PC110003

I did enjoy myself, there were a few trails i hadn't see before and chasing a rabbit is chasing a rabbit, even if you never catch it, it's still fun.

After the ride we piss farted around with a few of Jim's training toys, you know, because we're idiots and a km of climbing isn't enough for one day.

PC110015

D: 52.0km
A: 1,230m

PMPW: 93kg

Friday, 10 December 2010

10/12/2010

Commute:
I decided not to race the national XCO/XCC in Tas this weekend, mostly because of the logistics of getting there. It wasn't an easy choice to make and while most people have thought my motivation is to retain the XCC series lead, it's actually my desire to improve at XCO that was pushing me to make the journey.

D: 28.7km
A: 180m

CE: 1

PMPW: 92kg

Thursday, 9 December 2010

9/12/2010

Commute:
Thankfully the rain held off until right before I got home.

PC090002

D: 46.4km
A: 415m

Jeff's:
2 x 20 Deck squats
4 x 10 @ 43kg 3 position isometric squats
4 x 10ES @ 11kg Explosive step ups to squat
4 x 5ES @ 80kg Bulgarian split lunges
4 x 10ES Jumping Bulgarian split lunge

Just got the work done tonight, nothing terribly special. In fact, I never felt like I was killing myself, so was always happy to do more despite the protest of others that 4 sets was quite enough. ;)

PMPW: 93kg

Wednesday, 8 December 2010

8/12/2010

Fatties Lazy:
When no one else had turned up by 6:35 I decided that perhaps it was for a good reason, possibly that it was raining hard enough to clean my SS to a near new condition. So I went home to try and catch up on sleep.

Yesterday's xmas ride.
PC070008

PC070010

Sunday's SSS.
Race 1: 10:40


Race 2: 6:30


Race 3: 6:25


PMPW: 91kg

Tuesday, 7 December 2010

7/12/2010

Kinglake:
This could be written as an almost carbon copy of last year, the concern about rain, the fun times, the variable grip, the burgers and beer.

I finally got to ride the trail I helped build (well the start of it), it's a bastard. It roosts your HR and then throws rocky uphill switch backs at you. I am not ashamed to say I dabbed a few times as I know I'll be back to conquer it.

I took a few photos but managed to lose my camera cord, so (if they're any good) they'll be posted tomorrow or Friday.

D: not sure, maybe 30-35km?
A: 695m

Intervals:
I got home from the ride to find that Carl had mailed me a new program, a start to a start of the week interval session. Being the thoroughly obedient young man that i am, I pulled out the trainer, and jumped on for 45 minutes of suffering.

5 x 10 sec Big Gear Rolling Starts (BGRS)
5 x 10sec High Cadence Low Resistance (HCLR)
5 x 1 min ITT
1 x 5 min E3 with last 2 minute rev up.

The BGRS aren't great on the trainer, my tyre slips a bit, might have to whack some grip tape on the drum to aid in traction.

The killer of the night was the 1 minute ITTs. I closed my eyes and imagined I was riding the last km of the NRR up to BP. I found the point of suffering, I embraced the point of suffering, I spent an eternity at the point of suffering, I checked my clock. It turns out eternity is anywhere between 27 and 33 seconds meaning I had 27 to 33 seconds of absolute hell to get through before the pain stopped.

I'm going to blame the short time between consuming burgers and beer and the start of hard efforts for what happened after I got off the bike.

Vomits: 1

PMPW: 93kg

Monday, 6 December 2010

6/12/2010

Commute:
I'm still on a bit of a high from yesterday's PB, I suppose the warm weather doesn't hurt either. I said this elsewhere, but it bears repeating. It's hard to be unhappy while riding right now. I'm sure the rain will come back later this week, but here, now, everything just feels right.. well my legs are down a scootch on pep today, but I blame Dino, Stew and Chris for that. :D

D: 25.7km
A: 185m

PMPW: 94kg

Sunday, 5 December 2010

5/12/2010

ABOC SSS:
I had one of the more pleasant problems that one can experience today. I met (in fact smashed) the goal I set for myself early in the day, then had the "issue" of wondering what to do with the rest of the day.

For the ease of comparison here are all my flying 200 times for the past few years. There are a couple of aberrations from where i turned up already cooked, but in general you can see I'd reached a plateau of times around 13.2 to 13.3 seconds.

round 2 2010/2011: 14.284
round 1 2010/2011: 13.378
2010 invitational: 12.56 (indoors @ DISC with big wheels)
Round 6 2009/2010: 13.330
Round 4 2009/2010: 13.171
Round 2 2009/2010: 13.246
Round 1 2009/2010: 13.226
Round 3 2008/2009: 13.40
Round 2 2008/2009: 13.72
Round 1 2008/2009: 13.78
Round 6 2007/2008: 14.50
Round 5 2007/2008: 13.48
Round 4 2007/2008: 13.79

Today I did it in 12.632.

Aside from feeling strong I made a couple of changes. Firstly I upped my gear to 102" (from 96") and after chatting with Chris Ray I changed my tactic to leaving my windup to really late, almost 280m to go rather than the usual 500 to go.

After that huge high my first race against Stewart Lucy was a bit of a let down, i left the big gear on, jumped early and was convincingly chased down.

The next two against Chris and Dino were both loses, but I don't regret a millisecond of them. I think all of us were inspired by the UCI world cup and played cat and mouse games until late in the lap before dashing all out to the line. I honestly thought I had both of them beaten, but as I said before, I don't regret a millisecond of either race. They were full commitment, all out racing.

I raced Stuart again in the 3/4 final, this time the roles were reversed, he attacked and (after an initial brain fart) I went hard after him and came around with just enough speed to get my wheel past his on the line.

PMPW: 92kg

Saturday, 4 December 2010

4/12/2010

Hell Ride:
I almost didn't ride this morning, but I'm glad I did. Getting up early I was rewarded with gorgeous weather and a big bunch to play with.

PC040001-1

I only hit the front of the bunch once, but I wasn't after a devastating workout, just a trial of where my legs are/were and to clock up a few kms. That's pretty much how it was, we were holding pretty high speeds, but in the bunch it wasn't tough, I moved up whenever it suited me and just enjoyed being on the bike. I dunno, it just felt good to be alive and turning the cranks.

The 6 or so road pros back from racing in Europe was a flat out bonus. I'm a fair fanboy and being able to partake in my favourite sport with top exponents of it mere cms away is cool.

To answer the question of where I'm at, well, I think in a good place, power feels good and endurance isn't an issue. I hope that's true as I'm starting to put/feel some pressure on myself about this f200 tomorrow.

D: 95.9km
A: 355m

CE: 1/2

PMPW: 94kg

Friday, 3 December 2010

3/12/2010

Goals:
I'm a little worried that the damage from Jeff's last night might effect this goal, but I've felt pretty good this week, and have been inspired by last nights and tonight's track world cup, so I'm going to put it out there anyway.

At this Sunday's SSS I want to do a sub 12 second flying 200.

I think the best path for me is to up my gear ratio to close on 100, I'll trial a couple of different entry lines in the warmup to see which is better.

CE: 1

PMPW: 91kg

Thursday, 2 December 2010

2/12/2010

Commute:
Took a detour on my way home via Hisense Arena to check out the UCI track world cup. I bailed before the Team Sprint finals but the Women's Persuit and the Men's Madison were truly awesome. I'm hoarse from screaming encouragement.

The sprinters.... oh dear sweet lord they're big, I can not wait to see them wind it up in the Keirin tomorrow.

D: 45.5km
A: 420m

Jeff's:
2 x 20 Deck squats
4 x 5 @ 43kg 3 position isometric squats*
4 x 10 @ 43kg Jumping squats
4 x 5ES @ 10kg Explosive step ups to squat
3 x 5ES @ 80kg Bulgarian split lunges
5 x 10ES Jumping Bulgarian split lunge
1 x 10 @ 32kg Russian sit ups
2 x 10 @ 40kg Russian sit ups

The superset of isometric squats and step ups continued, but with some jumping squats thrown in just to destroy my will to live. Seriously, I gave a large amount of consideration to going home at the end of the 3rd set.

The russian sit ups were new but turned out to be better than I expected, though after upping my own weight the last few reps of the last set things got a little wobbly.

PMPW: 90kg

* I've historically called these pause squats.

Wednesday, 1 December 2010

1/12/2010

Commute:

D: 33.4km
A: 250m

Fatties:
We had a bit of a turn up tonight, the word of Bruce Dickey had convinced around a dozen old faces to come along for a bit of a roll.

Given that the Yarra had been given a slight influx of water again, the trails were sodden or even down right covered with water. Bruce took us out back to the alleys of Eaglemont and Ivanhoe, a different route to the one I've done before, but it shared the same steep climbing style I remember.

PC010002

The pace was never extreme, but the fun was. Low co-efficient of friction combined with a high co-efficient of shared memories, lead to plenty of laughs.

D: 31.6km
A: 350m

PMPW: 91kg