Saturday, 31 December 2011

31/12/2011

Hellride:
I might have mentioned this before, but if not...I am a fanboy. I love that at this time of year I get to ride with guys I admire.

Today's highlight was rolling turns with Baden Cooke, yes it was only one and it neigh on killed me to come through, but I'll take it. That happened around Seaford, so when we hit Frankston and Matt Lloyd and Daniel Teklehaymanot hit the hills hard, I in my slightly less that perfectly recovered state suffered.

PC310005

The way home was a touch more pleasant, the pace eased up and we rode 2 up chatting through to Mordi. Distracted by said conversations I didnt notice how far back down the bunch I was and thus had to work too much to get near front before the sprint, leaving me to watch Baden play with Will and Nick Walker (for the record Will won, Nick 2nd and Baden 3rd).

D: 96.4km
A: 380m

PMPW: 97kg

Friday, 30 December 2011

30/12/2011

Commute:
A tough day, not because I was back at work, but because I was back at work and none of my usual baristas were.

D: 13.8km
A: 50m

CE: 1

PMPW: 97kg

Thursday, 29 December 2011

29/12/2011

Bendigo - somewhere - Bendigo:
An hour and a half on Sean's road bike with Hurley and Bailey. I'm not exactly sure where we went, how far it was, or how much elevation we gained. What I do know is I started off pedalling oblongs and ended merely pedalling squares.

Shepparton Xmas Carnival:
I had one main thought for the day, to take initiative and thus have an impact on the races I took part in.

Scratch - Like yesterday the first race was a tester to see how I was fairing, I sat on and rolled over the line behind the sprint. I felt ok, not great, but not too bad.

Keirin Heat - I took 3rdish wheel and rolled around behind the bike (and two others) pretty happily. As the bike peeled off the 2 enduros in front of me were keeping the pace reasonable. in the back straight some guys hit and I moved out around, feeling confident that I had a great chance at a top 3 spot (a finals berth).

Somewhere between the start of turn 3 and the exit of turn 4 Dan Ellis coming through above me collected my elbow, I sucked my bike under me to get around his back wheel (as opposed to hitting his bike and the track) then hooked the ever living shit out of Jacob Schmid. He clipped my elbow, and I repeated the process, all the while figuring I was going to taste the concrete of the track.

I'm a little disappointed that I didn't get to finish my sprint, i felt I was good for a run in the finals. Of note, I joked with Hurley before the race how it would be cool to rub shoulders (literally) with Ellis.... the reality was a little more poo inducing that I imagined.

Handicap Heat - I worked to get on the back of Tyler and a couple others who started 30-45m in front of me, as we rounded up the bunch I noticed Dan Ellis was on as well. From there i stopped thinking. I found myself at the front in the back straight, rolled off coming into the home straight for the bell and went up the bank looking for a spot at the back. WRONG MOVE! Bike races accelerate on the last lap, I should have gone down to mid bunch at most and taken a partial sit before kicking for the line. Instead I went to the back, struggled to get the last wheel and rolled through for the line well behind the race.

Scratch - Upfront I didn't think I'd make 5km, I'm happy I did. I tried to follow Stuart Vaughn on last lap, it hurt before he moved and it hurt more at his speed. He got us up 5-6 places and I rolled over the line in around 8th, half the length of the straight from the winners. I need to have more efforts like that one, where despite the agony in my body I keep pedalling.

PMPW: 96kg

Wednesday, 28 December 2011

28/12/2011

Bendigo Xmas Carnival:
My first crack at a Christmas carnival, a chance to practice pacing for the kilo and just generally just to get more track time.

Scratch - I was in A grade and kind of scared, there was one dude who I knew from watching Olympic Games coverage. In short, I was not in Kansas anymore. I sat on and when we came through for the bell and I found myself at the back, I sat up and just rolled through to the line without contesting.

Keirin Heat - I picked the wheel of a big dude, then I got down low and did my best to ride smooth and consistent to conserve as much as I could for the kick. At 350 to go my big guy went, I probably had the legs to follow but I paused for a moment and let Emmerson Harwood take his wheel. I finished 4th or 5th, and given the top 3 went through to the finals I regret not following the first move as it may have been the difference between watching and racing again. Of note was my back wheel slipping up the shallow banking through the last corner. Not a confidence inspiring thing and a big influence in me now not being a fan of the Bendigo track.

Handicap - I was the back marker @ 60m. Let me say that again, I was considered the best rider in my heat by the handicapper. I considered the handicapper to be the craziest dude at the race. Anyway I went hard off the line to catch the next few riders, swapped out a turn or two and by lap 2 or 3 we'd basically caught the bunch. @ 200m to go I was 3-4 riders back, a few enduros attacked and I kicked and moved out into space. Rounding turn 3 I felt contact with my hip and heard a rider behind me struggle and crash, then more crashes just behind me. It is not a cool sound and I lost the drive through my pedals and rolled the line 4th or 5th, too far back to make the finals. I wanted to ask the commissaires to consider the contact, but firstly I didn't finish off the race and secondly, guys were on the ground and eventually in ambulances, so I shut up and sat back.

Motor Pace - A good old fashioned country motor pace where the guy on the bike just brings up the pace leaving 1/3 of the field to race to the line. I made it through 10ish laps but some choppiness to the line was taking it's toll on my legs. When i got to the front of the line and had the best sit in town (on the moto), yet was still barely hanging on, I knew it was my time to exit the race. Seeing world class sprinters out before me helped ease the disappointment.

PMPW: 96kg

Tuesday, 27 December 2011

27/12/2011

Windsor - Two Bays - Windsor:
I was after an easy ride to Mordi and some quality cafe time, what was on offer was "Two Bays loop - easy" with Lee, Mal, Jarrad and a few others.

To their credit the pace really was quite pleasant on the way down, then despite having heavy legs I might have started the shenanigans on Canadian Bay Rd and thus had to back it up on Two Bays Rd. I took like honours on the first, but Lee (as always) came through me on Two Bays and relegated me to 2nd (2nd isnot the "as always" bit).

PC270001

From there it was two up with a tail wind back to a quiet cafe in the sun and an afternoon of combined DOMSy and tired legs.

D: 102.4km
A: 500m

PMPW: 96kg

Monday, 26 December 2011

26/12/2011

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 80kg High bar squat
1 x 2 @ 120kg High bar squat
5 x 5 @ 132.5kg High bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 71kg Bench Press

1 x 5 @ 80kg Dead lift
1 x 5 @ 160kg Dead lift



With 2 days of racing midweek I did ponder sets of singles tonight, but soon had to admit that the races don't matter massive amounts to me and that regular training should continue.

I went at each set with the "get it fucking done" mental attitude that's featured the last few weeks and came away with 2 new PBs, including the breaking of the bench press record that has stood for some time.

I lost some concentration on my last deadlift and felt my back rounded rather than my shoulders pulling my whole body (and obviously the bar) upwards, so I'll repeat the weight next time.

PMPW: 96kg

Sunday, 25 December 2011

25/12/2011

Intervals:
1 x 5min E1
2x 6s HCLR
1x 7s PG+12 @ 0rpm (left leg)
1x 7s PG+12 @ 0rpm (left leg)
1x 8s PG 80rpm
1x 8s PG 70rpm
1x 7s PG+4 70rpm
1x 7s PG+4 70rpm
1x 8s PG+4 60rpm (Seated)
1x 8s PG+4 60rpm (Seated)
1x 12s PG-4 90rpm (Seated)
1x 10s HCLR
1 x 9min E1

Intervals on christmas morning..... why? Because fuck you, that's why!

PMPW: 96kg

Saturday, 24 December 2011

24/12/2011

Hell Ride:
I had the bright idea to change my chain and chainrings last night, the chain was worn and it felt like the right time to put on the 44/56t TT rings. Well, as is always the way with anecdotes I start in this manner there was an issue (pro tip: the "I had the bright idea" should have tipped you off).

Anyway, back to the surprising bit where something didn't go quite as expected. It turns out the new chain and the old cassette did not love each other. Especially the smaller cogs, where a distinct lack of "special hugs" was going on. In other words, I was set for a 100km ride, with numerous pro tour riders, and didn't have access to my fastest gears.

Thank fuck for the 3 extra teeth on the big dog, even with then I was spinning pretty fast and felt going to the front was out of the question.

PC240002

Lights at Humphries Rd split the bunch from the front 30 riders, I slowly moved my way up the chasers until over the top to Mount Eliza Way I rolled past everyone and to the back of the front 30. Lets be clear here, it hurt like a bastard, but simultaneously felt good.

PC240004

In summary, a quick ride where I span my arse off (sadly not literally).

D: 97.7km
A: 330m

PMPW: 99kg

Friday, 23 December 2011

23/12/2011

Commute:

D: 14.7km
A: 55m

Lunch beers: 2

CE: 1

PMPW: 99kg

Thursday, 22 December 2011

22/12/2011

Commute:
I had two choices for training today, NRR or intervals on the trainer.

I opted for a bit of extra sleep in the morning instead of NRR, but was fully keen to get home, whack the bike in the instrument of pain and drill out some efforts.

What I hadn't counted on was a work lunch with a couple of frothies, and the lure of more in the afternoon sun and with that I got no quality done.



Yeah, not terribly hard/tough/dedicated but bloodly delicious. Just like the 2 pizzas that arrived at the door around 11pm.

D: 15.8km
A: 45m

PMPW: 97kg

Wednesday, 21 December 2011

21/12/2011

6am NRR:
It should come as no surprise that a bloke that's ridden two Giro d'Italias has the legs to sit on the front and hurt an entire bunch, but somehow as I sat behind Tom Leaper at 54km/h I was surprised.

Yep, my comments about a ride are basically about the form of another rider. Tom is a beast, his calves are beasts, yes they're big enough to be counted as an entities separate from him.

D: 43.0km
A: 140m

Commute:



Stalking people with nice musettes isn't weird... right?.... RIGHT?!

D: 26.2km
A: 190.0m

Fatties:
Had a really nice afternoon roll with Rich, Brett and Gus along the inner Yarra trails.

The ones near the Bourke St footbridge are still no go, but further in they still contain plenty of grins.

D: 26.9km
A: 265m

PMPW: 97kg

Tuesday, 20 December 2011

20/12/2011

Commute:
I think I've mentioned it before, possibly recently, I'm not overly impressed with the current state of my weight.

This time last year I was between 93 and 95kg, and you'd probably be right if you suggested that a couple of kg shouldn't make too much difference. If you did suggest that, then I'd be forced to point out that those extra couple are on top of the extra couple I was up compared to 2009 (89-91kg).

It's getting to the point where I really struggle to remember when I was in the mid 80kg range. I know I know, I was playing pure XC back then (badly), and these days I'm much more ruggedly handsome as well as doing a bunch of strength based cycling.

Still, this is what is on my mind, and I might sneak a couple of extra rides in to my schedule to work off what I see as excess.

Less weight, same power, more fast.

D: 13.9km
A: 50m

PMPW: 97kg

Monday, 19 December 2011

19/12/2011

Commute:

D: 11.8km
A: 110m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 20kg High bar squat
1 x 5 @ 60kg High bar squat
1 x 5 @ 80kg High bar squat
1 x 2 @ 110kg High bar squat
3 x 3 @ 140kg High bar squat

1 x 5 @ 20kg Press
3 x 5 @ 54.5kg Press

1 x 4 @ 40kg Power clean
3 x 4 @ 65kg Power clean

Squats never stood a chance against me today, I had a great "In, get them done, out" mental attitude that saw me chalk whiteboard marker up a PB for 3x3 and another one for press.

Power cleans are still feeling good, but then I'm still 10kg shy of the max I've achieved and using smaller increments to get there than last time.

An a separate note it was just James Dann, John Cochrane and I in the gym, so we had plenty of time to bullshit chat. I find it difficult to remember that the two of them are 15, they lift weights and race bikes like men already, I can only imagine how fast they'll be by the time they hit 18.

PMPW: 97kg

Sunday, 18 December 2011

18/12/2011

SKCC Crit:
Straight up, I'm going to admit to feeling a little intimidated by the quality of the field at this morning's Crit. Simon Gerrans, Koen De Kort plus a heap of the regular local fast men (and woman).

I sat on the back for the whole race, occasionally sliding up the bunch when there was a lull, mostly concentrating on clicking down before the final corner, and spinning my way out of it. I was proud to say I only got out of the saddle once and that was in the closing laps.

I'd promised to get Lee up to the final corner in a good possition, but when the time came to move forward and start fighting for wheels he was still too flogged from turns/attacks/chasing (I cant remember what he said, and I was too far back to see myself). So I contented myself to roll in with a high quality bunch.

Ok maybe not "content", it never feels great to not have an effect on a race but it will have to do.

D: 60.6km
A: 20m

ABOC Sprint:
1 x 1/4 lap power jump @ 82"
1 x Flying 150m @ 92"
1 x Motorbike Entry + 150m @ 98"
1 x 500m MACC @ 98"
1 x 750m MACC @ 98"
2 x 1.5 lap sprint @ 81"

I lacked a bit of mental focus and physical top end, Carl suggested they'd be liked (neurological fatigue). Whatever it was, I was left feeling like I hadn't gotten the most out of my drills. As such I did a couple of bonus things including being a human motorbike for Carl and chasing some others during their final sprint effort.

CE: 1

PMPW: 96kg

Saturday, 17 December 2011

17/12/2011

Victorian Keirin Champs and Melbourne Cup on Wheels:
A couple of types of racing I hadn't tried before, each at a state/national level. I wasnt sure what to expect and what I wanted to achieve could be best summarised by "try and see".

In the Keirin heat there was only 4 of us, and the top 3 were to go through. I went for the bike getting a nice sit, as Carl (he was the moto rider) pulled off I checked and the other 3 had left me a gap. With 2 and a half laps to go, I attacked. I lost a little speed midway when coming out of a corner I looked over my shoulder and drifted out of the lane, but was well matched by the others as they rolled over the top of me at around 100-150m to go.

The Heats for the handicap (Melbourne Cup on Wheels). I had 50-60m to pick up on the out markers and 120m of advantage over the quickest guys. I pushed hard early and got on to the lead riders after a lap maybe a lap and a half, we pulled turns for the next 4-5 laps but coming into the back straight on the final lap, we were overrun by the quick guys. I tried to kick and go with them, but didn't have the legs I hoped I would.

So there we go, 10c per metre raced (ignoring my handicap start). I'd like to race a couple more keirins and I'm sure the handicaps are good pacing training for 1km ITTs so I'm off to some country carnivals in a couple of weeks.

PMPW: 97kg

Friday, 16 December 2011

16/12/2011

5:45am NRR:
A nice easy roll down to Mordi and back in the little ring chatting at sub E1 heart rates.

Coming round the corner at Eltham I rolled to the front and got my only effort in, pulling Lee and whomever else made my wheel through to BP.

D: 45.4km
A: 140m

Commute:

D: 13.9km
A: 60m

PMPW: 97kg

Thursday, 15 December 2011

15/12/2011

Commute:
I don't like to talk about working here, mostly because it's nothing to do with my riding, but even when it intrudes on training, it just feels like I'm making an excuse.

The last couple of weeks have been pretty constant, no monster 16 hour days or anything, but the sort of pressure that eventually runs you down. So, instead of going home to an intervals session, I rolled home and in to bed early. There will be plenty of time to drill myself this weekend.

D: 14.5km
A: 55m

PMPW: 96kg

Wednesday, 14 December 2011

14/12/2011

Commute:

D: 49.9km
A: 370m

Fatties:
Fatties christmas ride, a little longer than I remember it from years gone past, but plenty of the same faces back to carve some dirt.

PC140005

I had a mixed night, never really feeling the flow, mostly it lead to stuff like scrubbing brakes mid corner and poor line choices. I also hurt on the climbs, but was "happy" to accept the pain given my divergent goals.

D: 30.0km
A: 355m

PMPW: 96kg

Tuesday, 13 December 2011

13/12/2011

Commute:
Just a slow roll in and out of work, not exciting, but I'm sure it's good thing. I haven't got tons of sleep lately so true recovery isn't present, so a little bit of rolling recovery will have to suffice.

D: 14.7km
A: 55m

PMPW: 96kg

Monday, 12 December 2011

12/12/2011

Commute:
I'd by lying if seeing the scales top 3 figures last week didn't influence my decision to to/from weights today. While power to weight is a lesser factor in track sprinting, it is still a factor. That I feel I recover better is obviously still there, same with a touch of vanity.

D: 57.0km
A: 430m

Power Haus:
1 x 100 Skips

2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 80kg High bar squat
1 x 2 @ 105kg High bar squat
5 x 5 @ 130kg High bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 70kg Bench Press

1 x 5 @ 80kg Dead lift
1 x 5 @ 155kg Dead lift

5x5 squats is a long day, and there's usually little doubt in my mind that I've got the weight covered, after all I'd squatted 7.5kg more 3x3 the previous session. So what I felt tonight wasn't fear I wouldn't be able to move the weight once, it was fear of the state of my legs after double ergos and the sheer volume of squats in front of me. Then after my first set all fear evaporated and I was left grinning. I'd entered the cage determined and left elated when every rep was driven back up with almost the same speed it went down.

I got all my bench done without too much fuss, finally re-matching my previous record. Deads went up, again not too much fuss, again leaving me happy given the state of my legs after yesterday plus the 5x5 squats.

It's good to be strong.

PMPW: 97kg

Sunday, 11 December 2011

11/12/2011

Intervals: (1 of 2)
A redo of Wednesday's Power Gear calibration session, this time with the bigger flywheel on the trainer. Carl also suggested I use 145rpm as the target cadence. All up not

2 x 6s HCLR:1
1 x 8s 50" (80):3
1 x 8s 55" RS(80):2
1 x 8s 60" RS(80):2
1 x 8s 65" RS(80):2
1 x 8s 70" RS(80):2
1 x 8s 75" RS(80):3
1 x 8s 80" RS(80):3
1 x 8s 85" RS(80):3
1 x 8s 90" RS(80):3
1 x 6s BGSS(L,seated):3
1 x 6s BGSS(R,seated):3
1 x 8s PGRS(40, seated):3
1 x 8s PGRS(40, seated):3
1 x 18s PG r/up (6:100, 6:130, 6:max)

Updated numbers here

In summary, my Power Gear is now 90"

Intervals: (2 of 2)
1 x 5 min E1
2 x 6s HCLR:1
2 x 7s PG+12 SS L,R:3
1 x 12s PG+4 RS (60)
1 x 14s PG+8 RS (60) seated
1 x 18s PG+8 RS (40) seated
1 x 24s PG+8 SS seated
1 x 30s PG+8 RS (40) seated

Yep, two sessions in one day. Call my legs grilled bread, because they're toast.

PMPW: 97kg

Saturday, 10 December 2011

10/12/2011

Windsor - Mt Pleasant - Nutfield - Windsor:
A roll with Jim, Steve and Ash through the back of Eltham, over to Nutfield and back.

PC100003

I played with Jim early, but after doubling back at the end of Mt Pleasant Rd to check on Steve I found myself unwilling or unable to play games any more.

Oh, for the record, I Neil Robinson hereby acknowledge that I owe Jim Hsu breakfast for beating me up the kick at Bolton St. It seems I opened my big mouth during the week... then pulled my big foot out of my cleat during the hill.

D: 121.2km
A: 1,605m

PMPW: 100kg

Friday, 9 December 2011

9/12/2011

Commute:
A couple of items to wrap up the week.

Firstly to the future, I've entered my first track handicap... The Melbourne Cup on Wheels (next Saturday). Its safe to say I've dived in the deep end on that one but fuck it, I've bitten it off, now it's time to chew.

Looking back, here are the vids from last Sunday's racing at the ABOC SSS.

Heat 1: (10:00)


Heat 2: (9:18)


Heat 3: (9:57)


Finals: (5:29)


I don't have much to add from what I said on Sunday, other than I need to have better knowledge once the race has started, I had the opportunity to shut the door a couple of times and didn't take it.

D: 13.8km
A: 45m

CE: 1

PMPW: 97kg

Thursday, 8 December 2011

8/12/2011

6am NRR:
After last week I made sure I saw the front of the bunch and got some work done, not heaps (maybe 2-3 long turns), but some is better than none.

PC080002

The BP sprint didn't eventuate due to lights at the canal (though a couple of us get a standing start effort in for giggles). I still think that today's ride gives me a chance to think about road sprinting more.

Looking at the picture above taken as we roll up to South Rd in Brighton (roughly 7km to go), I count 14 riders in front of me, I'm guessing there's a few extra hidden behind others, so let's call me 18th wheel. I really do think position here makes a difference, the pace will be pretty hot for the next 4-5k, then we'll go into true single file setup for the last couple to the line.

I know Cafe Latteria (white top on the right) has no sprint but loves to TT from a long way out. Saxo Bank in front of him likes to sprint but I don't trust his setup for them (he starts too far back).

So the balance that needs to be struck is between keeping out of the wind (further back ensures even if riders blow you still have coverage) and not being so far back that you have to use energy to move up/close gaps.

We usually use up 1-2 riders between there and the the Elwood left hander, another 1-2 between there and Glenhuntly Rd, then 3-4 between there and BP.

That's 8 riders, and means I was too far back, even if we account for a few people turning off the ride early, we're only at 12, leaving 6 in front and given the speed we're travelling at, that's too far back to contest well.

D: 45.5km
A: 130m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 70kg High bar squat
1 x 2 @ 100kg High bar squat
3 x 3 @ 135kg High bar squat

1 x 5 @ 39kg Press
2 x 5 @ 54.5kg Press
1 x 4 @ 54.5kg Press

1 x 4 @ 40kg Power clean
3 x 4 @ 62.5kg Power clean

Written for perpetuity in my book are the words "Press so so so close, Power clean easy peasy."

PMPW: 96kg

Wednesday, 7 December 2011

7/12/2011

Commute:

D: 14.2km
A: 45m

Intervals:
I did a "quick" test to determine my Power Gear (PG), judging my Carl's sprint programs it's an important number to know. The idea is to keep increasing your gear until you can't make a target cadence. According to the drill that's 165rpm for juniors, 160rpm for seniors and as low as 140rpm for masters. I pegged my number at 155 and set up a cadence sensor on my bike for the first time in 6 years.

2 x 6s HCLR:1
1 x 8s 50" (80):3
1 x 8s 55" RS(80):2
1 x 8s 60" RS(80):2
1 x 8s 65" RS(80):2
1 x 8s 70" RS(80):2
1 x 8s 75" RS(80):3
1 x 8s 80" RS(80):3
1 x 8s 85" RS(80):3
1 x 8s 90" RS(80):3
1 x 8s 95" RS(80):3
1 x 8s 100" RS(80):3
1 x 6s BGSS(L,seated):3
1 x 6s BGSS(R,seated):3
1 x 8s PGRS(40, seated):3
1 x 8s PGRS(40, seated):3
1 x 18s PG r/up (6:100, 6:130, 6:max)

I hit 162rpm on the 90" test and 152/151 on the 95" and 100" tests respectively. I suppose I should aim to the seniors RPM which would make my PG 90".

Full session details.

PMPW: 97kg

Tuesday, 6 December 2011

6/12/2011

Commute:
MONOS and bunny hops. Not very good ones though, but enough for a random bloke to exclaim "I reckon you're having the most fun commute".

D: 17.6km
A: 65m

Massage:
I woke with my back/neck issue feeling a ton better than yesterday, but yesterday in a fit of "oh fuck not again" I made an appointment with a myotherapy dude. so despite feeling better I decided to keep the appointment and use it as a chance to get someone to look at how my body is currently working.

There were a few things of note, firstly my hips tilt one way and my shoulders the other meaning my spine has a bit of a sideways curve. Sweet.

Also my neck pretty much wasn't moving, so much so he asked if I'd suffered any neck injuries in the past. If I was in a crass mood I'd describe it as stiffer than a 14 year old boy backstage at the Victoria Secret show, but I'm not, so I wont.

Kinglake:
I wasn't nervous about this ride, it was after all just a group of blokes heading out for a bit of fun. I even did a good job of trying not to count all the Australian and World titles held by riders in the group (rough estimate put it at 13 Aussie and 3 world). I did a great job of ignoring that I'd barely touched my mountain bike in 2011.

I was able to ignore all this because within the first couple of km I broke a chain and rode solo for most of the ride (including totally missing some trail I've done significant work on).

I finally caught the bunch on their way back towards cars and more importantly the burgers/beers waiting for us. By which point I'd vaguely remembered how to ride dirt (letting my tyres down from 38psi helped a lot) and started playing with some of the fast boys in the group. By playing I of course mean Jesse Carlsson tore my legs off through the last bits of moonlit trail.

Sitting around eating (3 of) the afore mentioned burgers, I was reminded of the difference in bodies between MTB XC boys and track sprinters. I was not in Kansas any more and suddenly felt the need to shed the couple of kg of fat that's crept onto me.

D: nfi
A: 775m

PMPW: 97kg

Monday, 5 December 2011

5/12/2011

Commute:
I took it easy today because... and I can't make this shit up... I tweaked my shoulder/back again... while drying my hair. Seriously, I had just stepped out of the shower, grabbed a towel and was spending the normal 3.25 second on my shaved hair when something decided to spasm.

My initial thought was that I was a cramp that I would be able to stretch out, but it proved to either be more or simply in too awkward a spot and thus resisting all my attempts to deal with it.

Anyway, I decided to skip weights and try to get things sorted out so I can ride tomorrow. Providing everything is working again, I'll make up the gym session on Thursday.

D: 14.5km
A: 50m

PMPW: 99kg

Sunday, 4 December 2011

4/12/2011

ABOC SSS:
We had some pretty gusty conditions (southerly) for racing, but thankfully after a few drops that came through as we set up it stayed dry.

I went out on a 104" gear for my flying 200m qualifier, that's 2" down on what I've used for the last half dozen or so attempts. After getting a little squirrelly through turns 3-4 (I think I'd got my hands too far forward) I set a time of 12.57 seconds, the fastest time of the day.

I got matched against James Dann (J17), Jay Castles (J17) and a new rider named Ryan. The two juniors had been flayed the day before in training but can never be written off. I was most worried by the new guy, he'd ridden a 12.714 f200, despite having a lot of drama through the last 2 bends (he went super high).



My worry proved founded as while I notched up wins against James and Jay by the narrowest of margins, Ryan was dispatching everyone he raced with a wickedly hard kick.

Ryan kicked and beat me to the line in our round, but I'd kept it within a bike, closer than any of his other races and enough to give me confidence I could win with slightly modified tactics should we meet in the finals.

Due to results in other races (Jay beat John) Ryan and I were paired again for the 1v2 final, I dew the lead and used the longer 3 lap format to wind the pace up so when I jumped out of turn 1 we would have already been doing 40 maybe 45km/h.

Sadly I didn't hold on to win, Ryan's run off the bank in the final straight proved to be the winning difference as we charged side by side to the line.

Post race sausages eaten: 8

PMPW: 97kg

Saturday, 3 December 2011

3/12/2011

Lazy:
I kinda had other stuff to do today.

PMPW: 97kg

Friday, 2 December 2011

2/12/2011

Commute:

I've had a couple of weeks where Tuesday - Friday feel like I've wasted my time, I therefore thing it's time to get back on the interval bandwagon, the simplest option being follow Carl's program.

Sadly this means admitting to him I can't comprehend what they would have us do.

D: 14.6km
A: 55m

CE: 1

PMPW: 95kg

Thursday, 1 December 2011

1/12/2011

NRR:
The other day I had a conversation with Steve, if I recall correctly it went something like this.

Steve: "Dude, you are so ruggedly handsome and I for one think you deserve an award for saving those children from that burning orphanage all while fighting off pirates AND ninjas with your bare hands."

Neil: "Thank you, but really it was nothing."

Steve: "I understand you don't want to make a big deal of it, but you should know that I've nominated you for the Australia day honours. In other news, I feel that recently I have missed some good opportunities to train and I'm feeling down about that."

Neil: "Oh Steve, I know how you feel for even I have done this. I feel that you must adopt a policy of getting your riding done when you can, even if it's not ideal, as you can never predict the future."

Steve: "Ah yes, those are wise words, you are wise, brave and ruggedly handsome."

So, you might now be asking how does this story about how wise, brave and ruggedly handsome I am relate to NRR? I was there to sprint and had done very little work when the ride got neutralised after we rolled past a cyclist out on the road.

So I'm left feeling down about the missed opportunity.

D: 44.6km
A: 145m

Commute:

D: 13.9km
A: 40m

PMPW: 95kg

Wednesday, 30 November 2011

30/11/2011

Commute:
The ride in was wet and miserable, if it wasn't for the coffee from Mick at Soul Kitchen, I could have been forgiven for calling it a shit day.



Then, sometime during the 12 hours I spent in the office, the day got nice. Really nice. In fact, I'd go as far as calling it really really nice. I slipped out onto quiet roads and the long last rays of sunshine and rolled home via Port Melbourne and the bay. It was gorgeous.



As you can see I've lost 35kg and was trying out new 900c wheels. They're the way of the future!

D: 17.9km
A: 50m

PMPW: 97kg

Tuesday, 29 November 2011

29/11/2011

Commute:
I am Jack's Neil's doms
I am Jack's Neil's aching adductors
I am Jack's Neil's sore boobs
I am Jack's Neil's destroyed arse
I am Jack's Neil's DOMS

D: 13.7k
A: 45m

PMPW: 95kg

Monday, 28 November 2011

28/11/2011

Commute:
D: 13.7km
A: 45m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 25kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 75kg High bar squat
1 x 2 @ 100kg High bar squat
5 x 5 @ 127.5kg High bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 68.5kg Bench Press

1 x 5 @ 75kg Dead lift
1 x 5 @ 150kg Dead lift

I expected my legs to be dead today and was pleasantly surprised that they were getting the job done. Talking of which, since switching to the Texas method (alternating 3x3 and 5x5) for squats I've had trouble with my power cleans. I've put that down to them being on my 5x5 squat day and decided to swap for Dead lifts so I get more quality on my power movement.

The squats were heavy, but went up. Bench press was heavy, but went up. Dead lifts, despite being 17.5kg less than my last set, were bloody heavy and may have still created a breakdown in form. I'm going to stick with this DL/PC swap for a few more weeks, and see if the benefit to power cleans outweighs what I now see as a loss in DL.

PMPW: 96kg

Sunday, 27 November 2011

27/11/2011

Rest:
My adductors and glutes are smaaashed. I didn't even roll down to the crits to watch as the thought of saddle time and turning my legs filled me with unhappiness.

I felt a little guilty as Metros were not the end of the season, rather just the start, so it should be back to training. I quietened those doubts by deciding that no gains would be made today given the state of my body and that's the story I'm sticking with.

PMPW: 96kg

Saturday, 26 November 2011

26/11/2011

Vic Metro Track Champs:
The day started with uncertainty, CSV hadn't published a schedule, which meant being at the track before 9am kick off in case one of my races was up first.

I was the only rider entered in MMAS1 for ITT and Sprint, which meant I needed to turn up to the line to be considered the champion. In fact I was the only person registered for MMAS1 at all, so I could have got myself a pursuit title as well if I'd registered for that.

Anyway, the ITT was first, and after a warm up lacking a power effort (no access to the track), I lined up with a 100" gear on. I was there to set a time to guide me for the rest of the summer, I wanted to go better than before, I hoped to get close to 1:10.

I did a ~20.6 second first lap, then ~15.9 second second lap. That second lap was too quick, though at the time it felt like I was going way too slow. I was soon to find out what slow was as my next two laps were ~17.5 and ~19.6 for a total time of 1:13.604. It's a PB, but an ugly ugly ugly way of getting it. It took me 3 stops to walk the 100 odd metres from where I pulled up to talk to Carl to where we were set up. Once there I sat down, then lay down, then lay down with legs bent, then back to flat again. Everything hurt, especially my arse, and life felt like a horrible horrible place.

I think there's a few points to improve on that will help reduce my time. Obviously actually easing up on the second lap rather than ripping my own legs off would be a start. Next up is more fitness (duh). Finally using TT bars, I intentionally went with drop/sprint bars this time to give a comparison to previous efforts.

As comparison Chris Ray rode a 1:11.097 with TT bars.

Sprints were a combined MMAS field, meaning I got to race a few guys I'd knew and raced before (Chris Ray, Dino Apolito and Greg Brunt). A f200 qualifier would seed us and determine the run through to the finals, as expected a fast qualifying time meant the best draw, so yeah despite my legs feeling shoddy it was all out on the f200.

I recorded PB of 11.731, fastest MMAS and 2nd fastest of the day. From then on it became a game of conserving as much as possible while still winning.

My first race (Philip Bushell) I had over a second in f200 so just sat above and behind watching, then coming out of turn 4 (~300m to go) I jumped over the top and put in an 85% effort to the line to take my first win and progress cleanly to the semis (Phil went to a repercharge).

My second race (semis) was against Greg Brunt, I had just over a second in f200 time so once again chose to follow, sitting above and behind. It wasn't all my way, as Greg held my at his hip, giving me no room to dive under or go over the top. Eventually coming up to 200m to go I feinted hoping he'd dive to cover the lane and give me room. Thankfully he did and I was able to dive off the bank and past him down the back straight for win number 2 and a berth in the top finals.

The third race (finals) was against Chris Ray who'd qualified 0.05 slower than me. Chris chose lead, I knew he has a hard jump and would want a short race. I also suspected (based on my own legs) that he was well tired, so contented myself to wait and try to sling past him on the back straight/final bend. The race went quite similar to the one against Greg, I had height but not a lot of room to fox around. Once again I feinted at turn one to try to force him to jump, when he did I paused ever so slightly then dived down towards his draft and the straight. Coming up past him I worried he had another kick left so put everything into the pass, finally getting my wheel in front as we rounded turn 4. From there I knew the race was mine, the bank lent me speed on the charge for the line.

A long long day, with some times that can be used for future comparison. That's what I wanted so I'm happy, the two medals are nice, but a little hollow given the lack of turn out.

Results can be found here.

PMPW: 95kg

Friday, 25 November 2011

25/11/2011

Commute:
I forwent anything strenuous in favour of a few beers proper hydration and some last minute carbohydrates in preparation for tomorrow's Metro champs.

D: 17.6km
A: 75m

CE: 1

PMPW: 95kg

Thursday, 24 November 2011

24/11/2011

NRR:
I never felt great this morning, but in hindsight I never really suffered either.

Coming through Elwood I thought I was positioned well to sprint, but moments later I looked up the road to see someone 5-10 in front of me had dropped the wheel with 15 people in front of the gap. 20-25 riders, that's waaaay too far back for the sprint, for shits and giggles I went early, chased the tail of the 15 down, but could only watch as 20m up the road a few guys got to contest for the line.

It's a little deflating, when all you set out to do is play in sprints and you position yourself poorly, then you're kind of left with nothing. I feel like I should have done NRR yesterday as well, to increase the odds of getting to do what I want (surely I cant miss-read the bunch every time).

D: 42.3km
A: 150m

Commute:

D: 14.3km
A: 55m

CE: 1/2

RHR: 59bpm
PMPW: 95kg

Wednesday, 23 November 2011

23/11/2011

Commute:
Works been a bit busy the last few days, nothing that really would have stopped me getting on the bike, but enough that when combined with the state of my legs on Monday I decided to rest up and take it easy for another day.

D: 14.6km
A: 60m

RHR: 58bpm
PMPW: 95kg

Tuesday, 22 November 2011

22/11/2011

Commute:


D: 14.5km
A: 55m

RHR: 58bpm
PMPW: 96kg

Monday, 21 November 2011

21/11/2011

Commute:
D: 14.8km
A: 110m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 20kg High bar squat
1 x 5 @ 55kg High bar squat
1 x 5 @ 75kg High bar squat
1 x 2 @ 100kg High bar squat
3 x 1 @ 135kg High bar squat

Singles at 3x3 weight, I'll admit when I was told this was my training for the night I was cranky. I wanted to be big and strong... RAOWR!

In hindsight I would have struggled with the 140kg I wanted to do, the ghost of yesterday's ITTs were hanging about and ever rep felt HEAVY.

RHR: 63bpm
PMPW: 96kg

Sunday, 20 November 2011

20/11/2011

SKCC Crit:
I figured a bit of caffeine helps the legs, so went to see Mick @ Soul Kitchen before the race. We discussed my needs and settled on a double espresso short macchiato. This was a mistake.

As the race started I was as high as a kite on the effects of the bean. I basically just tried my best not to wig out mid corner. I was once again racing to play in the sprint, so reminded myself constantly to not succumb to the energy coursing through my body and go off the front.

Well while I concentrated on keeping my shit under control a strong break with good team representation went up the road. I sat in, others were doing work at the front, though it seem to be coming in fits and spurts. By the 30 minute mark I finally started tuning into the gap updates from the sidelines and was surprised to hear 40 seconds. Around this time as I was realising I wasn't going to get my sprint finish the soleDevotion guys lost their only man in the break (Will). Mark and Peter came up to the front and we started to work hard turns. Despite out best efforts for a few laps the gap didn't come down, in fact I think it got bigger.

After we swung off it was just a game of waiting for the inevitable lapping of the field (us).

D: 36.9km
A: 0m

ABOC Sprint:
1 x 1/4 lap power jump 82"
3 x 20m Gate start @ 96"
1 x 628m ITT @ 96" (gate start)
2 x 20m Gate start @ 96"
1 x 935m ITT @ 96" (gate start)
1 x 375m power jump @ 96"
1 x 1 lap sprint @ 82"

Another hard track session, this week it was outdoor at Blackburn, featuring gate practice and a 1.5km of ITT.

I blew myself apart in 1.5 laps on the first ITT, rolling in with legs going in squares.

For the second, give or take a full kilo, I tried to hold a pace on the second lap and drive it home in the last. This kept me in much better shape to finish the effort, but I do have a small voice telling me that I could/should have gone harder. For the moment I'm going to ignore that voice, because that was the first Kilo I've done that didn't have me explode halfway through.

The final item to note is the 1 lap race, I picked James Dann to race and lost by a few tyre widths. I wont accept the restricted gear as an excuse so the score is now 0:1. It was a really fun drill, a bit of push and shove, some ducking and diving and an all out haul to the line, obviously I hope to even up the score next time.

RHR: 64bpm
PMPW: 95kg

Saturday, 19 November 2011

19/11/2011

Windsor - Mordialloc - Windsor:
My alarm went off at 5:25am, it's good that it did, that's the time I set it for, the reason I set it then was so I'd have the chance to not only get to the Hell Ride, but to shave my legs and get a coffee as well. It is the normal time I wake up on a Saturday.

Anyway, this Saturday, at 5:25am when my alarm went off, it was raining, pretty decent amounts of rain. So much rain that as I sat on the dunny, measuring my heart rate, I wondered at the sanity of riding in it. I then convinced myself not to ride and went back to bed only to be woken a short time later by Lee phoning to ask where I was. The next 45 minutes were a fight between apathy and guilt.

Guilt won out and at 7:20, I rolled out the door into the warm morning air for half of what I'd told myself I'd do today. "Play in the rain on the Hell Ride."

D: 48.5km
A: 145m

RHR: 62bpm
PMPW 95kg

Friday, 18 November 2011

18/11/2011

Commute:

D: 14.5km
A: 50m

CE: 1

RHR: 61bpm
PMPW: 95kg

Thursday, 17 November 2011

17/11/2011

Commute:
Another morning, another North Road Ride, another sitting in... crap I think I broke that sentence.

PB170001

The wind was reversed from yesterday, but again I felt pretty good and was keen to play in the sprint.

Sadly after getting myself into what I thought was a good position it all got shut down by red lights at the Elwood canal.

Dave Sewell (who'd blown himself apart on the front and subsequently fell off the back) rolled up to the bunch just as the lights changed to green and gapped us all. I took off after him to give myself at least one hard effort for the morning but never got close to his wheel by BP.

D: 45.5km
A: 155m

Commute:

D: 13.7km
A: 45m

RHR: 59bpm
PMPW: 96kg

Wednesday, 16 November 2011

16/11/2011

NRR:
I get the suspicion that I'm starting to rest on my laurels. They're not the greatest laurels ever, but they're enough that I'm confident no ride I wish to do will kill me. I can race crits and have fun, I can race sprints and have fun, Kilos will suck at any fitness, but completing them is never an issue. So yeah, motivation to do anything training wise seems quite low during the week.

Well fuck that, today it was time to go play on North Road Ride, and see if I could improve the timing of my road sprint.

The headwind heading south and the generally relaxed pace of Wednesdays made for a delightful start to the morning. I did note that when I got out of the saddle that my lats were a touch tender.

Aaaanyway, northbound with a tail wind was an absolute giggle, we hit 65km/h rolling into Sandringham, and by "we" i mean whoever was on the front pulling turns got us to 65, I couldn't tell who it was from my position halfway down the bunch.

Aaaanyway (take 2), the sprint. Caught by the lights at Glenhuntly David Kelly ripped it off the line and got a gap. I sat on wheels and launched hard.... but it took until the traffic lights to reel him in, too late for the "win". My kick wasn't perfect, I feel I kicked from too close to the wheel in front and lost some of the benefit in acceleration through a draft.

Talking of wins, I should admit that for all these years I've never known there was a line painted on the road before BP, perhaps knowing the official sprint line will make winning easier.

D: 42.3km
A: 150m

Commute:

D: 14.3km
A: 55m

RHR: 56bpm
PMPW: 95kg

Tuesday, 15 November 2011

15/11/2011

Commute:
Kept all effort at a minimum today, I'm feeling well used. All day my muscles have threatened legally protected industrial action, but so far, nothing too major has eventuated.

D: 14.9km
A: 55mjavascript:void(0)

RHR: 57bpm
PMPW: 96kg

Monday, 14 November 2011

14/11/2011

Commute:
There are some days when a 74" gear feels too big, today was one of those days. Normally I scoff that anyone would ride a 69" around town, surely they'll get nowhere.

D: 14.8km
A: 110m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 70kg High bar squat
1 x 2 @ 100kg High bar squat
3 x 3 @ 135kg High bar squat

1 x 5 @ 39kg Press
3 x 5 @ 53.5kg Press

1 x 5 @ 100kg Deadlift
1 x 5 @ 167.5kg Deadlift

3 x 6 @ 1kg Chin ups

When the first set of squats went up, I was surprised but happy. To complete the 3 sets and chalk whiteboard marker up another PB is even better.

The same went for the press, I've had 52.5kg on the board for a while and consistently failed to get 55kg up for even 1 full set. The question becomes, do I go to 54.5kg or 55kg next time?

Deadlifts, well I pulled a PB off the ground, but while the first rep was passable, each rep was less pretty than the previous one, and the last two had complete back/form breakdown. This is one exercise that I'm going to have to reset on weight.

Finally chin ups, I threw on the weight vest and a whopping 1kg. It's now the most amusing PB I have on the board. When James started doing weighted pulls, he had 5kg in the vest. That would have pushed me well over 100kg and my brain just couldn't cope with the idea of chinning that today.

RHR: 51bpm
PMPW: 97kg

Sunday, 13 November 2011

13/11/2011

Melbourne - Mordialloc - Melbourne:
Had nice easy roll with the soleDevotion boys down to Mordi and back.

D: 61.3km
A: 175m

SKCC Crits:
First crit back this season, big wheels were on, and I had a couple of points I wanted to tick off.

Firstly, to survive.
Secondly, to test the legs.
Thirdly, to test the legs in the sprint.

I ticked off the first one easily, the second worked well with some non selfish goals and got ticked off as well. Clarky has had an emotional week and wanted desperately to bury it in a sea of pain, and hopefully victory. I told him I'd get him off the front to a break if one went, well... one went and I put everything into a 2 lap chase only to peel off and find he wasn't on my wheel.

Luigi came past up the outside with 4-5 laps to go and called for me to follow him, in hindsight I should have as I ended up too far back to even consider contesting the sprint (25th-ish into the last corner).

Good to get one out the way, I'm now more confident in my legs and had a bit of fun... especially getting air off the big lump of hotmix when hammering it up the left in the back straight.

D: 43.1km
A: 5m

ABOC Sprint:
1 x 1/4 lap Power jump @ 82"
2 x 1/4 lap Power jump @ 106" (3up, react to lead rider)
1 x 1/2 lap Power jump (seated) @ 106" (3up, react to lead rider, 20km/h)
2 x 1/2 lap Power jump (seated) @ 108" (2up, side by side, 25km/h)
1 x 500m MAC @ 102"
1 x 750m Windout, rider last 100m @ 102"
1 x 500m Sprint @ 82"

Lots of big gear work, lots of seated work, then stupidly fast speeds behind the motorbike.

The MAC and Windout both tasted like tabouli, tuna* and bile.

I topped out in the MAC and was unable to stay on top of the gear for the last 150m. My legs went wobbly and I lost control at my hips. I wasn't impressed, so worked hard to stay driving through the legs during the windout.

In the final sprint I was paired with Chris Dann. He went hard at a lap to go and there was a brief pause before I reacted. During the pause the following exchange occurred:

Body: Really?
Brain: Let me check.
Me: Yes.
Brain: He says yes.
Body: Why?
Brain: Why?
Me: Because fuck you, that's why!

CE: 1

RHR: 64bpm
PMPW: 97kg

* The lunch I'd had 5 hours before

Saturday, 12 November 2011

12/11/2011

Hell Ride:
I don't want to blame two staples of any aspiring cyclists diet, beer and pizza, but it's possible the over consumption of both last night lead to a thoroughly shit sleep. Sure it's also possibly they didn't.... it's just way more fun to point fingers and hope that a 6am coffee will fix things.

Warm temperatures and I assume low air pressure had us flying along, track style turns at 48-52km/h on both legs of the journey. That's not to say I was doing them. I did do a couple, mostly to get myself a better place in the bunch, but mostly I was content to get a sit and wait for the fun of the hills past Frankston and the sprint into Black Rock. I got a bad run at Olivers, I was pinned behind a Belinda Goss after what I assume was a hard turn on the front as the pace was far from ideal.

PB120001

For the sprint I felt great, but was a couple of riders too far back, the kick I had in my legs would have possibly got me to the wheels of the top 3 guys, but not around. I contented myself to roll through 5th with Clarky (4th), most importantly ahead of Hendo.

PB120003

D: 96.9km
A: 330m

RHR: 64bpm
PMPW: 96kg

Friday, 11 November 2011

11/11/2011

Lazy:

CE: 1

RHR: 59bpm
PMPW: 95kg

Thursday, 10 November 2011

10/11/2011

Commute:
I need to start getting passionate about my goals on the track, this week has been far too lazy!

Talking of goals they are (possible revision after the Metros):

less than 11.94 sec outdoor flying 200m (Andrew Steele's old record)
less than 11.2 sec indoor flying 200m (The last time i set a time indoor I was 0.8 faster than my outdoor times)
less than 68 sec 1,000m ITT

D: 15.7km
A: 55m

RHR: 62bpm
PMPW: 94kg

Wednesday, 9 November 2011

9/11/2011

Commute:
I've got some good 2nd day Adductor DOMS going on, good enough to make my pedal stroke at 100rpm pretty wonky.

That and the weather has influenced my decision to ride, but nothing could effect my decision to enter the Vic Metro Track Champs. Kilo and Sprint here I come!

D: 13.7km
A: 45m

RHR: 56bpm
PMPW: 94kg

Tuesday, 8 November 2011

8/11/2011

Commute:
Emergency socks were required after the heavens opened this morning, but enough of that, the videos from Sunday are up!

Heat 1: John Cochrane (6:25)

I initiated a late early jump (i.e. getting bugger all advantage from the bank) then a straight drag race that for me was all about getting in front and dropping back into the lane before turn 3/4. Win.

Heat 2: Ed Osborne (6:36)

There's a moment around 7:20, Ed has dived for the lane, I've seen it and drop to cut him off, the question is, did I do so legally? The problem is the tent obscures the action. I think it's safe to say Ed hit the lane first, but I'm still unsure if there was room when I got there. With extra speed he was soon underneath me, and there was an awkward moment where I gave him the lane, hesitated then kicked from outside. From there on it was a repeat of the last race. Win.

Heat 3: Gary Jackson (4:02)

I lead out, but Gary quickly takes it for himself, I don't yet have a preference for either so let it go. My one wish is for a short race, I'm guaranteed a finals berth regardless of the result (loss would mean 3v4, win is 1x2), and really really just want as little effort as possible. I sit slightly off the back, giving myself a nice gap to work into should Gary jump, and the speed increases, Gary wants me off the bank, I want the extra height, so the speed increases. When we finally begin the sprint proper into turn 1, there's not much of a kick and i'm forced to basically go the long way home. I can remember somewhere between turn 3 and 4 worrying that I wasn't going to get over the top but that the roll off the bank or the state of Gary's legs led to a smidge more speed to the line. Win.

1v2 Final: Jae Castles (6:05)

The final, I wanted to be on the front, so kept low/in the lane to ensure Jae couldn't dive under, eventually I was drawn up the track to get better control. As I said the other day, my plan was to have a 2nd kick under Jae into the final corner. 7:53 everything is going to plan. By 7:55 I have lost the race, I wasnt going hard enough and had no information about how hard Jae was going. The lulz occur at 8:07.

RHR: 59bpm
PMPW: 94kg

Monday, 7 November 2011

7/11/2011

Commute:

D: 14.8km
A: 110m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 25kg High bar squat
1 x 5 @ 45kg High bar squat
1 x 5 @ 65kg High bar squat
1 x 2 @ 100kg High bar squat
5 x 5 @ 125kg High bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 67.5kg Bench Press

1 x 4 @ 40kg Power clean
3 x 4 @ 60kg Power clean

Squats are still going up, though the boys tell me I'm dropping too deep at the bottom and my left knee is caving before I mentally force it back to a better position.

I've taken a few kg's off the Bench press and power clean to get full sets done. I'll also start to use smaller increments to try and get continued gains.

CE: 1/2

RHR: 64bpm
PMPW:

Sunday, 6 November 2011

6/11/2011

ABOC SSS:
I really don't recall a lot about today's racing, all my thought process is around the final race and it's left little of anything else.

Ok, back to the start, my f200 was faster than last time, 12.417 vs 12.635, that's within 3 100's of a second of my fastest time, and the conditions were not ideal (they weren't horrible either). I think my jump was a touch late, so I consider the time an indicator that I may yet go sub 12s this year.

That netted me 3rd in A-grade and races against John Cochrane (J17), Ed Osborne and Gary Jackson. I cant remember the specifics of what went down, I think I was fairly proactive, I know they were all long races with the one against Gary building up almost straight from the start.

The race that matters was the finals, neither Gary (fastest qualifier) or Chris Ray (2nd fastest) won, so I was in 1v2 against Jae Castles (J17). Jae beat me last time (video here) so I talked to James Dann about what his strengths and weaknesses were. The plan was to hold the front, kick, but leave something extra in the tank so he'd get less of a sling off my wheel and then to re-attack under him through the final corner.

Jae feinted or possibly attacked about 250m to go, it was the right time for me so I hooked up at him then dove for the lane. Over the 200m line I eased a little (mistake one, I eased too much) but kept looking ahead (mistake two, failed to know where he was and what he was doing). The next thing I know, he's gone around me with a HEAP more speed, gets a decent gap and slams it back into the lane. I chased with all I had, it was a 1v2 final so there's no point leaving anything in the tank, but the result was sealed.

Oh, in the final I had a little excursion into the infield causing all the officials and Nath the photographer to scatter. To me, it's far less of an issue issue than what happened ~10 seconds earlier when the sprint began, but I'm sure it'll make for amusing viewing and be the source of many jokes.

RHR: 58bpm
PMPW: 94kg

Saturday, 5 November 2011

5/11/2011

Hell Ride:
The ride started like this:
PB050001

And finished with me off the front of the bunch, desperately clinging to the wheel of Greg Henderson, and laughing maniacally when he flicked an elbow for me to come through. A fairly surreal moment... he really was drilled and needed the assistance.

It's nice to ride with no purpose other than to be on a bike and to mess about with mates, possibly hurting their legs in the process.

D: 97.7km
A: 320m

RHR: 59bpm
PMPW: 95kg

Friday, 4 November 2011

4/11/2011

Commute:
I am on the crux of a dilemma, to embrace my arm tan lines or to actively work to dilute them.

What is such a source of pride in one community is one of kind of awkward weirdness in the general populace.

D: 13.7km
A: 30m

CE: 1

RHR: 56bpm
PMPW: 95kg

Thursday, 3 November 2011

3/11/2011

6am NRR:
To say I could be arsed this morning would be a gross overstatement. I really couldn't (be arsed), not even a little bit. No! The fact that I rode is no indication of arsedness, it was a testament to stubbornness and going through the motions, nothing to do with arses. Right, now we have that out the way, I can say I'm bloody glad I did ride.

The easy pace to Mordi didn't do much for me, but the pace back was perfect. Fast enough to wake up my fatso body, but not so fast that I was ever in fear I wouldn't see the end. In fact I even went off the front with H around Mentone.

Then, and most importantly, it was time to sprint. I missed the move that netted 1st and 2nd, but wrapped up everyone else for a comfortable 3rd.

It all left me excited to get on the bike on Sunday and see what condition the Warny has left my body in.

D: 42.3km
A: 130m

Commute:

D: 14.3km
A: 55m

CE: 1/2

RHR: 56bpm
PMPW: 98kg

Wednesday, 2 November 2011

2/11/2011

Commute:
A long day at work made better by the feeling that my neck/shoulder is on the mend. I'm not a fan of that mental place you go when you worry something stupid is going to cause you to not be able to do what you want. For me it was race SSS #2 this Sunday, not being able to watch other riders or pull hard on the bars makes for a pretty poor sprinter. Anyway enough of that, I predict shit will be fine, in fact, given my porky 98kg this morning I'm committing myself to NRR tomorrow morning and possibly banning myself from ice cream for a while.

D: 13.7km
A: 45m

RHR: 59bpm
PMPW: 98kg

Tuesday, 1 November 2011

1/11/2011

Rest:
I have copped it a bit today, I went ahead and organised a mountain bike ride... then didn't attend.

I suppose it doesn't help that I have the worlds lamest sounding excuse. "I napped funny two days ago".

Damn you naps!

RHR: 50bpm
PMPW: 96kg

Monday, 31 October 2011

31/10/2011

Commute:

D: 14.8km
A: 110m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 17.5kgkg High bar squat
1 x 5 @ 47.5kg High bar squat
1 x 5 @ 65kg High bar squat
1 x 2 @ 100kg High bar squat
3 x 3 @ 130kg High bar squat

1 x 5 @ 20kg Press
1 x 4 @ 53.5kg Press

1 x 1 @ 90kg Dead lift

I tweaked my shoulder/neck napping yesterday, yep, napping. I raced 4 hours on the mountain bike last weekend and 8 hours on the road bike this weekend, and the way I injure myself is by zzz'ing on the couch. Anyway, It felt ok for squats, a little tightish at the end, but not too bad. I simply didn't have the press in my tonight and dead lift tightened the shoulder/neck so I aborted after a single warm up rep.

RHR: 54bpm
PMPW: 96kg

Sunday, 30 October 2011

30/10/2011

Rest:
Finally a rest day where I can do nothing and not feel guilty.

Ok, so I felt a little guilty after scoffing 1L of icecream and then napping on the couch, but not as much as normal.

Tomorrow it's back to it, SSS #2 is in a week and Metro track champs are just 2 weeks after that.

RHR: 59bpm
PMPW: 95kg

Saturday, 29 October 2011

29/10/2011

Melbourne to Warrnambool:
I had one of those nights where despite checking you set your alarm before you go to sleep you wake constantly assuming it hasn't gone off. This really isn't important, but I figure it's an anecdote that everyone can relate to. I hope you feel included now, because this story may get pretty introspective.

There were long periods of ease in this race, tracking straight into the headwind kept things under control.

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The shit well and truely hit the fan when we turned side on to it. There were a couple of sections early on and I was pleased to have weathered them. Just after the feed in Lismore we once again turned and everyone suffered. I'd moved myself up, not because I was smart enough to think about the cross wind, but because of last race when an attack came at the same spot, and I didn't want to fall for it twice.

I got through the first section of road out of town, it took 51km/h and a heart rate of 191bpm to just get onto the back as we turned back into the headwind.

The next section was my undoing. I remember being in the gutter, assuming I was in a reasonable place, only to see 2 full echelons up the road. They were gutter to gutter, I was at the back of the 3rd bunch (not including the break), and it fucking hurt. I don't know how long that road was, or how much time I spent in contact with that 3rd bunch, all I know is it eventually got too much and I cracked.

Another bunch came along, Lee was in it so I grabbed the tail end, right on the white line at the edge of the road. I wasn't faring great, hanging on by the barest of margins, then a gust of wind took me off into the gravel on the side, my bike went squirrelly and I watched any hope of finishing with the bunch ride away.

After that I found a SKCC rider, we rode together slowly picking up others who had also failed to hang on. It was nice (for me) to see Lee again, in fact it was great to see anyone, because I was giving serious thought to calling up my support (Ian, you rock), and throwing in the towel.

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In the 65km between the feed at Lismore and the one at Terang we'd lost 20 minutes. Not too long after that, at the 227km mark a couple of twinges I'd done my best to nurse turned into full blown cramps. I again considered ringing Ian, 40km is nothing, but it's an eternity when your legs refuse to move. Standing on the side of the road, I took a photo, I have no idea what I thought it would show, but here it is. One of a pair of legs that refused to go further.

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I got rolling just before a bunch containing Tim arrived, I slowly increased my pace, but I wasn't able to match theirs, the effort sent my legs into spasm again. Dave rolled by in the support car, a banana out the window was proffered and I took it, devouring it's natural contents, sure it'd do nothing.

Anyway, from here on the story is kind of boring, another bunch rolled up containing Nick. I sat in while Nick and Gus did all the work on the front, every small rise I was sure I'd be forced out the back with legs locked in pain. I actually felt pretty damn great when we got close enough to feel the line. Dudes were getting angsty and I could smell a sprint in the making. I had a little dig, but nothing too serious, we were racing for 100th.

So that's it, not exciting, just a long hard day that I'm glad to have finished. I do have a much greater feeling of satisfaction than 2 years ago.

Once again, thank you to Ian who gave up his day to drive halfway across the state and back just so I could ride my bicycle in a race I never had a chance of winning.

D: 259.3km
A: 1,085m

Post race cheeseburgers: 10

RHR: 63bpm
PMPW: 94kg

Friday, 28 October 2011

28/10/2011

5:45am NRR:
Out for one last roll of the legs with Lee and what I believe is "the girls ride/bunch".



D: 45.6km
A: 145m

Commute:

D: 37.8km
A: 95m

RHR: 56bpm
PMPW: 95kg

Thursday, 27 October 2011

27/10/2011

Commute:
I took the path less travelled today, linking up tiny bits of singletrack that are scattered between home and work.




D: 14.4km
A: 55m

RHR: 58bpm
PMPW: 95kg

Wednesday, 26 October 2011

26/10/2011

6am NRR:
My last planned hit out before Saturday started off nicely, with a spin down the highway, though that ended at Lower Dandenond Rd when lights split the bunch and I took it on myself to close the resulting gap.

Once back on, there was a km or two recovery before we hit the roundabout in Mordi and turned north, from then until BP in St Kilda the pace was hot. Seriously hot. Ok, maybe you need an example of how hot it was. We were doing 50km/h up Ricketts Point*. Yeah so as I said before, the pace was hot.

D: 44.4km
A: 140m

Commute:
I know I should keep my sights locked firmly on this weekend, but I figured I should at least know the dates of my next races.

November 6th: ABOC SSS #2
November 13th: Criiiiits
November 20th: Criiiiits
November 26th: Vic metro track champs (masters) Nov 26th

D: 15.6km
A: 45m

RHR: 54bpm
PMPW: 94kg

* If you still need a guide for that speed, check out this Cycling Tips post.

Tuesday, 25 October 2011

25/10/2011

Commute:
Finally the results from the weekend are up (here).

In a nice little turn of events, I managed to do the 7th fastest night lap. I'll take that as a win, I have no idea how I would go about closing the massive gap to Luke Fetch. O_O

D: 10.7km
A: 45m

RHR: 53bpm
PMPW: 95kg

Monday, 24 October 2011

24/10/2011

Commute:
I considered not even removing the race number from my hard tail for my ride this morning.

There was rain, there was monos and there were moments I wondered if my new bars would fit through the gap between cars (only one abrupt stop required).

D: 14.8km
A: 110m

Power Haus:
2 x 1min Row
1 x 100 Skips

2 x 5 @ 25kg High bar squat
1 x 5 @ 45kg High bar squat
1 x 5 @ 65kg High bar squat
1 x 2 @ 100kg High bar squat
1 x 1 @ 135kg High bar squat

1 x 5 @ 20kg Press
1 x 1 @ 57.5kg Press

1 x 5 @ 90kg Dead lift
1 x 1 @ 170kg Dead lift

A few heavy singles to keep the body ticking over and keep the mind quiet.

I think I lost my back at the bottom of the squat, but was ok in the dead lift.

RHR: 57bpm

PMPW: 96kg

Sunday, 23 October 2011

23/10/2011

Rest:
I feel used and abused. My legs are telling me they've done hard work. My hands are telling me they held on to a handlebar over rough terrain. My wrist bones are telling me my HRM bounced around when my bicycle and I travelled over rough terrain (seriously I have a little bruise over the bone).

As such the desire to ride was low, instead I sat in the sun, drank coffee and talked shit. It's similar to riding, except my legs weren't moving (twitching muscles don't counted).

RHR: 54bpm

PMPW: 95kg

Saturday, 22 October 2011

22/10/2011

Surf Coast 12 hour:
I really wasn't sure how I'd go, given the lack of time on dirt, given the hard week in my legs and most importantly, given how I felt yesterday.

I lined up on the 3rd or 4th row, there were a few riders around me that I knew I'd be faster than, but figured it was a good spot to race from so I could to get to know how my body would respond. I was right and very wrong. When the race started riders seemed to materialise in front of me, the opening fire road stretching ahead seemed filled with riders of a calibre I didn't want to be near come single track time. I guess this moment, 15 seconds into the race is when mental shift from "hrm I dunno about racing today" to "I must wring every ounce of speed I can out of the course, my bike and my body", but more on that later.

I don't have full results yet, but I think with a bit of effort I made my way up into the top 20 for the 12 hour, possibly the top 10. It didn't feel like it, but I'd forgotten that there was a 3 hour race intertwined into our 12, so a few of the riders in front were only doing 1/4 of the race.

JP, Steve and I worked lap on lap off for the next few hours, slowly climbing up the overall leader board. This fuelled my motivation, my body was feeling good, I was growing in confidence and my lap times were getting faster. My 3rd lap was quick (38min), the 3hr riders had cleared out and the 6hr ones hadn't started (yep, another race within a race), I was eager to do another for my 4th but as I waited for Steve in transition the 6hr riders started. Moments later Steve arrived and I set about making my way through 80 odd riders, all thoughts of being able to get one last quick one out driven from my head.

Then there was lap 5, I can't tell you what possessed me, possibly it was the knowledge I had only 1 after it, possibly the knowledge that it was my last in daylight, possibly it was seeing Leigh Howard pull at 36 minute lap, but I fucking drilled myself. I had 4 laps of track knowledge in my brain and I wrung it out searching for every scrap of traction and momentum I could. I failed to match Leigh, but I did slip into the 37's but nothing could wipe the grin off my face, not even my need to gasp in air.

My last lap was in the dark, something I've not done since... um... June, I'm happy that I managed to sneak in under 40 minutes. It took a lot of trust in my memory of the track because my new helmet and light combo wasn't ideal, the beam wasn't pointing far enough down the track.

Blah blah blah, on to the results.

2nd in Men's 3s and 4th overall.

Not a bad day at all, but most importantly I left feeling confident about my fitness and ability to hurt for a long time.

D: 84.8km
A: 1,395m

PMPW: 94kg

Friday, 21 October 2011

21/10/2011

Rest:
I woke up feeling crap, sore throat, a headache and elevated HR were signs that I'd pushed too much in the last few days.

So I worked from home, avoiding a wet commute, and ate lots.


Lunch!

RHR: 64bpm

PMPW: 94kg

Thursday, 20 October 2011

20/10/2011

6am NRR:
My pre-ride pep talk to myself was all about me taking control of my pain. Being the one who dictated it, and more would be better.

Well bugger me if a train of total rush boys didn't just go and ruin that party by smacking it into the wind on the front, leaving me around 5th/6th wheel wondering why the world hated me so much. I think, and bear in mind this is a pretty generous estimate, that I managed to once, maaaaaaaybe twice see the wind at the very front, that's counting going down the Nepean.

The first group on the road was down to around 10 riders in Elwood, the pace, wind and repeated lights had significantly whittled down the bunch down from the 50+ that started at North Rd. No one had any any energy or motivation to contest the sprint once they realised coming off a wheel felt like it required a tripling of power output. Still I snuck a quick move around everyone and got to practice my victory salute. This week it's crossing the line looking completely shelled.



D: 42.3km
A: 130m

Commute:

D: 15.2km
A: 45.0m

RHR: 58bpm

PMPW: 94kg

Wednesday, 19 October 2011

19/10/2011

NRR: (long)
I'm really to have this one in my legs.

North Rd to Mordi was easy.

Frankston (homeward bound) to Brighton was easy.

Modri to Frankston was tough, but rewarding.

It all started with track turns from Mordi to Franston, just Dave Lelly a TFM dude and myself. It started with 1 for 1 turns, and a simple rule. If my HR was below 180bpm, I had to pull through for my turn, if it was over come my time, I let the other two take the load. By Seaford I was down to 1 turn to each of their 2, but the bunch behind us was strung out and sooking. It's a good feeling, to know you're causing pain to others, to take them to a level they're not happy with... even if it means doing worse to yourself.

On the hills I dug deep, a slight lapse on Canadian Bay Rd, but back to business moments later. The reward was that finally I was with a group going up Two Bays.

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Time at work: 8:56am

D: 102.4km
A: 495m

Commute:

D: 7.7km
A: 25m

RHR: 58bpm

PMPW: 94kg

Tuesday, 18 October 2011

18/10/2011

Commute:
On the mountain bike for what looks to be my only ride on it before racing this weekend. I kept the legs going over easy, enjoying the time in the sun, and when opportunities arose to mono or bunny hop, I took them.... and it wasn't pretty.


This is valid recovery.... right?

D: 13.7km
A: 45m

RHR: 53bpm

PMPW: 93kg

Monday, 17 October 2011

17/10/2011

Commute:
It seems I totally forgot the best bit of news from yesterday's ABOC Sprint session.

I'm retiring from track sprinting.

Yep! I took a much sought after win over Chris Ray in the final sprint and as such I feel that now should hang up the.... wait... what do you hang up when you quit track sprinting? Shit, I knew I should have thought this through more. Well, whatever it is I'm hanging up, you can be sure I wont be taking it back down again*.

D: 79.6km
A: 500m

Power Haus:
1 x 100 Skips

2 x 5 @ 20kg High bar squat
1 x 5 @ 40kg High bar squat
1 x 5 @ 65kg High bar squat
1 x 2 @ 95kg High bar squat
5 x 5 @ 120kg Low bar squat

2 x 5 @ 45kg Bench press
2 x 5 @ 72.5kg Bench press
1 x 2 @ 72.5kg Bench press

1 x 4 @ 40kg Power clean
3 x 4 @ 67.5kg Power clean

Squats were good, I jammed my hands in tight, and all bar a few brain fades I maintained back extension and got my depth. Well, by good I mean, holy fuck that bar is feeling heavy. 3 Tonnes lifted left me none too excited about power cleans.

I felt so confident on the bench press after my 2nd set. I got it, nailed out the first 3 reps then pushed the last 2 without pause. To get onto the bench and almost fail the first 2 reps of my last set was a bummer. I might have to admit defeat on this weight and give myself a 5kg break and go at it again.

I was proud to get the power cleans done, as I said before I did not want to do them, but after my realisation that I've been a little bitch of late I uttered some choice insults at my own expense and then got down to business.

RHR: 57bpm

PMPW: 95kg

* well at least until the 6th of November.

Sunday, 16 October 2011

16/10/2011

ABOC Sprint @ DISC:
1 x 1/4 lap Power jump @ 82"
3 x 1/4 lap Power jump (pairs react to following rider) @ 82"
1 x Motorpaced entry + 150m solo @ 102"
1 x Motorpaced entry + 200m fully paced @ 102"
1 x 750m Windout (rider last 100m) @ 102"
1 x 1.5 lap match sprints @ 82"

I turned up still hungover from a night of excesses and from there things got better and better. I burnt off the residual booze, got some good training in and finally finished up by scoffing an entire chickens.

CE: 1

PMPW: 95kg

Saturday, 15 October 2011

15/10/2011

Hell Ride:
I've lost a bit of focus of late, the Warny looms large and I'm lacking any goals for it and thus any willingness to hurt in my preparation as I've already achieved a level of fitness that allows me to do what I want to do.

In short, I've once again found myself floundering without direction because... well I haven't set a direction for myself.

I have a feeling that on the day I'll take it upon myself to get Lee to the line. It's his first time at this race and is a bit apprehensive despite having more than enough fitness to make the distance.

D: 107.7km
A: 340m

RHR: 57bpm

PMPW: 95kg

Friday, 14 October 2011

14/10/2011

Commute:
The countdown to the Warny is on. This weekend I'll try to get a few kms in for giggles, next weekend is the Surf Coast 12hr with Steve and JP, then the one after that.... BAM! Hello 265km of chewing bar tape in the gutter!

I feel this one is going to hurt, if there is any semblance of a selection at Camperdown, I'm going to be in the "didn't make the cut" group. Still, I cant help but feel that I have already achieved what I wanted out of the race, a reason to train through winter and thus have a reasonable fitness base coming into summer.

D: 15.7km
A: 45m

CE: 1

RHR: 60bpm

PMPW: 94kg

Thursday, 13 October 2011

13/10/2011

6am NRR:
The theme of the day was chasing Ray Forbes and not catching him. Sure it only happened twice, but it was the two significant parts of the ride. Rickets point "climb" and the BP sprint.

My timing is a bit off in the sprint, mostly though I didn't play to my strengths, rather just waited for others to play to theirs and respond.

D: 44.3km
A: 145m

Commute:
Maybe I'm being a bit harsh on myself, by thinking I wasted NRR this morning, my legs are tender this arvo, a sure sign they've copped some abuse the last few days.

D: 14.3km
A: 45m

RHR: 58bpm

PMPW: 94kg

Wednesday, 12 October 2011

12/10/2011

NRR: (long)
Not quite the same attacking style as last week, but it was faster.

I'm going to skip straight to the hardest bits of the ride, the hills. Half the bunch didn't make it over Canadian Bay, I of course was the last sucker who did. It all started well, sure I'd been flogged getting to CBR, but I was on Tom Leaper's wheel and determined to stay there.

I think my mind it went something like "I'm going up a hill on the wheel of a dude who's ridden 2 Giros.... awesome", when it really should have been "I'm going up a hill on the wheel of a dude who's ridden 2 Giros.... this isn't going to end well.". It should have been that, because it didn't end well, but you already know that because I told you I was the last sucker up the road, but whatever, I like repetition, it calms my over caffeinated brain.

The last few NRR longs have me confident that I'll finish the Warny, but knowing that its incredibly unlikely I'll manage to make the break, especially if the selection is at Camperdown. The rain we hammered through this morning was just icing on the cake in terms of my ability to weather (hahahaha oh man I love puns.... and repetition..... and puns) the conditions the race might be conducted under.

Time at work: 8:45am

D: 102.8km
A: 465m

Commute:

D: 7.8km
A: 20m

RHR: 59bpm

PMPW: 94kg

Tuesday, 11 October 2011

11/10/2011

Commute:
No DOMS today, it must mean I'm back in the swing of training/lifting. That's a good feeling, though it does mean it's time to drill myself again.

D: 13.8km
A: 45m

RHR: 61bpm

PMPW: 95kg

Monday, 10 October 2011

10/10/2011

Commute:

D: 11.9km
A: 75m

Power Haus:
2 x 1min Row

2 x 5 @ 20kg High bar squat
1 x 5 @ 40kg High bar squat
1 x 5 @ 60kg High bar squat
1 x 2 @ 90kg High bar squat
3 x 3 @ 127.5kg High bar squat

1 x 5 @ 30kg Press
2 x 4 @ 55kg Press (1 jerk to make each set a 5)

1 x 5 @ 70kg Dead lift
1 x 5 @ 165kg Dead lift

3 x 6 Chin ups

I ditched the top squat in an effort to minimise the complexities of my squat in the hope I could lock down my back and continue to progress the movement. I found a comfortable and stable position across the back of my deltoids, concentrated on my back extension and proceeded to put away 3 x 3 at 127.5kg.

Carl's calling the position a high bar, and my back form as worlds different from last week, there's still some work to go, so I might stick with the 2.5kg increments rather than the 5kg I'd previously gone with.

On the other end of the scale I have now lost my back on my deadlifts. Hips are going up first and overpowering the torso/hips. I'll take the PB, but we're going to have to look into some specific work to correct the shortcoming.

RHR: 52bpm

PMPW: 95kg

Sunday, 9 October 2011

9/10/11

You Yangs:
For the second day in a row, I headed out for a ride with the full expectation that I would get soaked, and for the second day in a row I was wrong.

Steve and I headed to the You Yangs for my first MTB ride in, um, hang on I need to check my blog... 4 and a bit months.

In that time I have lost the ability to mono, significant height and grace on my bunnyhop and most importantly for the day, the front brake on my bike (seems the pads were tainted). Still it's a bit of a drive to get to the youies, so we went riding anyway.

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We didn't go all out on anything, though some of the early climbing in the stockyards got us pretty close to our limits.

I was a little disappointed with myself, on the way back up from Kurrajong up the junction track, I dabbed 5 times. Next time I'll have to work on committing to lines and efforts.

D: 27.5km
A: 450m

RHR: 57bpm

PMPW: 95kg

Saturday, 8 October 2011

8/10/2011

Hell Ride - Arthurs Seat - Windsor:
A repeat of a couple of weeks back, Hell Ride to Mt Eliza then on to Arthurs Seat before turning for home.

This week the pace to Frankston was hot, the pace through the hills beyond Frankston was hot and the pace up Arthus Seat was hot. I coped with all bar the last, where I simply had to settle into my own rhythm of pain while the soleDevotion and O2 boys disappeared up the hill.

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Sitting around Cafe Racer after the ride I was asked a simple question.

"If you could only win one race, what would it be?"

I was completely flustered at the time, unable to put a straight answer together, but now with a bit more of a chance to muse on it, I think I have the beginning of a response.

It would have to be a race where it's not just a battle of body, it must have a battle of minds. One where half the mental battle is against yourself. A race where you spend an hour with a voice in your head telling you that it would be better to pull out. Something like the Otway Odyssey or the Melbourne to Warnambool.

I can only imagine what the satisfaction after that much of an ordeal would be like.

D: 152.0km
A: 980m

RHR: 57bpm

PMPW: 95kg

Friday, 7 October 2011

7/10/2011

Commute:

Round 1: (9:48)

Just a good race by Jae, I hit a bit of a wall round turn 4 and he came through me.

Round 2:

John gave me way too much room and track advantage.

Round 3:

I hoped for a shorter race, but as it was I still feel I could have won. I backed off slightly around turn 1/2 and lost ground AND speed. I needed to just swing up the track slightly while still chasing flat out. Run into the gap that creates and come through with more pace to the line.

D: 13.9km
A: 50m

CE: 1

RHR: 56bpm

PMPW: 95kg