Monday, 31 January 2011

31/01/2011

Commute:



It looks like I've missed the entry for this weekends National XCO round at Mt Buller. There is the option to go up, hope they'll take on the day entry and pay extra. I'm leaning towards racing road crits both days with Sunday being A-Grade Glenvale. A first for me.

D: 14.1km
A: 45m

Intervals:
1 x 10 min E1
3 x 8s RGRS(70,seated):3
1 x 12s HCLR r/up (6:130, 6:max)
1 x 5 min E1
½ tabata
1 x 8 min E1
4 x 2 min ITT/4 min WR
1 x 5 min E1
1 x 5 min 30s A&S E3 r/up (last 2 min)
1 x 10 min E1

There was less to do this week, which just meant I hit everything harder. I hit the first sprint of the tabata so hard that i was at 26 seconds before I realised I was meant to stop at 20. I can tell you 4 seconds break makes 10 seconds seem like a 2 month holiday.

D: 0km
A: 0m

PMPW: 90kg

Sunday, 30 January 2011

30/01/2011

SKCC Crit:
Today I was pack fodder, and I couldn't be happier about it. Not once did I put my wheel at the front, not even on the extras before and after the race.

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So why am I happy? Simple, because I was able to ride without issue.

Well that's not exactly true, racing in 37°c heat pushed my heart rate up 10-15 beats higher than it felt like it should be. It was not uncommon to come out of a corner, glued to the wheel in front, just spinning through a gear and have my HRM telling me I was at 92% of my max. That's almost unheard of on my roadbike, even on the MTB that's rare.

D: 87.2km
A: 170m

PMPW: 90kg

Saturday, 29 January 2011

29/01/2011

Rest:
The decision not to ride was tough. Nah that's unfair to things in life that are actually hard. The decision not to ride was uncomfortable, I fussed over the ramifications of riding or not, I worried that I'd made the wrong choice, I worried that it might take weeks to resolve.

I spent a bit of time with my old friend the blue foam roller. It was excruciating on that bit of muscle, but for some reason it reassured me it was just a soft tissue strain or tear or something. Why? well because like last night, the pain and sensations while working on it were like that of a tight muscle, just a really really really tight one.

PMPW: 90kg

Friday, 28 January 2011

28/01/2011

NRR:
I wanted to see how my leg was working so I organised to meet Ian for a leisurely roll with the Friday NRR bunch... ok so obviously we weren't going to meet the Tuesday bunch today, but, fine you're right, I didn't need to say "Friday", I said it, are you happy?. Anyway, I swear the easy NRR days are scarier than the fast ones. At least when it's strung out people who dont spend lots of time in bunches don't have the energy to chop and hook so much.

D: 43.4km
A: 145m

Commute:
I'm going to take some license and suggest I'm a very focused person. So I didn't forget that it was a 4 day week, I was simply focused on other things. This means when I organised this weeks food to ensure I could have chickens today, I was so focused on other things that I organised 4 days instead of 3 to account for the Wednesday holiday.

Well there's a time when sacrifices have to be made for a goal, and after last weeks free lunch debacle I was very focused on my chickens goal this week. So what sacrifice did I make? 1st and 2nd lunches. It was the only logical solution to having a lunch organised AND wanting chickens.

D: 14.2km
A: 45m

Stretching:
My quad is still off, not the whole thing just the vastus intermedius, rectus femoris or something else in there. I spent most of the time in the office with my elbow making circles of happiness on what felt like the tightest muscle ever. Once home I got out the massage stick and continued to work.

Before bed I came to the conclusion that 3,000m of climbing with BJ would not be ideal for it tomorrow, so made the tough call to take the day off.

CE: 1/2

PMPW: 92kg

Thursday, 27 January 2011

27/01/2011

Commute:
Thought about doing NRR, I even went so far as to set an alarm and even to wake up when it went off. Then I reconsidered smacking myself on a fast ride on the day after emptying the tanks on a long ride. Take note this wont count on the weekend if I race crits Sunday after the nongs on Saturday. The difference? I um... I said so, that's the difference.

I'm not sure when or how, but I did something odd to my right quad, I'm not sure exactly what, but I do have some slight concerns its related to what I did back in September.

D: 14.1km
A: 45m

PMPW: 91kg

Wednesday, 26 January 2011

26/01/2011

Kinglake:
I was nervous about this ride, the organiser Brad had dubbed it the "Australia Day Massacre" and said there would be super fit mountain bikers attending. I was so nervous that my regular single morning/pre ride poo turned into three pre ride poos.

There was a mix of trails I knew and those I didn't. The pace wasn't XC fast, but every section of single track or climb an order would be established. I varied from trying to play with those at the front and hanging back to ensure those hanging off the back knew their way.

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As the day wore on, our group of 10 fit and fast guys was whittled down as people tired and turned for home early. By the time we finished there was only 5 of us left to complete the 90 odd km of mtb mayhem.

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I'm pretty happy with it all, I'm a little behind BJ and a fair bit behind Ash in fitness, but still at a good point. I held my own all day and on the times that I pushed I was able to hold BJ and keep in front or drop Brad, granted Brad is far from his 24hr worlds form. The highlight was watching Wade hit the wall and turn around at the 60km mark. Sweet revenge for him attacking repeatedly and ripping my legs off at the Vic Metro Road champs!

No that's not fair, the highlight was sticking to BJ when he tried to drop me up the swtich back climb. Hammering Wade was second.

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Oh well, that's one monster ride done this week, time to recover and do it all again with BJ at the nongs on Saturday.

D: 91.2km
A: 2,685m

PMPW: 94kg

Tuesday, 25 January 2011

25/01/2011

Commute:



I had no choice about going fast today, I'm shelled.

shelled /ʃɛld/
–adjective
1. Having all the stuffing taken out. Left an empty husk. A body with nothing left, especially the legs.

See also: stuffed, fucked, rooted, shattered, done, finished, kaput.

D: 13.4km
A: 45m

PMPW: 92kg

Monday, 24 January 2011

24/01/2011

Commute:
Wet feet and cold hands actually made me glad it was a short roll to work.

D: 14.1km
A: 45m

Intervals:
1 x 10m E1
2 x 8s BGRS @ 96" | 3:00
2 x 8s BGRS @ 70" (seated) | 3:00
1 x 18s HCLR (110, 130, MAX rpm) | 3:00
1 x 5m E1
1 Tabata
1 x 8m E1
2 x 4m ITT | 4m WR
1 x 5m E1
1 x 7m A&S E3 (R/U 2 min)
1 x 10m E1

In hindsight I should have left doing this session until tomorrow, my legs haven't fully recovered from Saturday's racing. In the first few drills I wasn't sure if I was flat, if I was letting my mind dwell on the suffering too much or if I was just plain old soft. I was wondering this because my HR seemed a fraction low, I continued on figuring it was the the latter two.

During the 4m ITTs the answer became clearer, I was still off, but by now I felt I'd come to far to stop, so I kept at it.

Also; Dear Carl, I hate you, I'm going to find a way to pay this pain back to you, if I have no other choice I'll take it out on your sprinters.

PMPW: 92kg

Sunday, 23 January 2011

23/01/2011

Melbourne - Mordialloc - Melbourne:
I got another short roll down to Mordi and back this morning/afternoon. I had some things to do that prevented me from racing Crits, but I hooked up with some guys who'd raced SKCC and we sat two up and chatted the whole ride.

A few cheaky kicks at Mordi and StKilda have me feeling eager for the next round of the SSS in a couple of weeks. I want to get that flying 200 time down and to finally give Chris Ray a fight in a race.

D: 48.7km
A: 170m

PMPW: 91kg

Saturday, 22 January 2011

22/01/2011

Melbourne - Mordialloc - Melbourne:
Racing at 4pm on a Sunday leaves a huge chunk of day to sit about and stress, so I headed down to Mordi to kill some time and get the legs moving.

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The only incident in an otherwise easy ride was teaching a lesson to some gentlemen who had been sitting on John Jeffries and I, then decided to attack us through Brighton. Accelerating to and holding 51-52kmh (granted with a slight tail wind) for over a km was pretty fulfilling. Wheel suckers 0, Neil 1.

D: 47.4km
A: 150m

Dirt Riders 3 hour:
There were some positives and negatives about this race, and I don't just mean of racing in the afternoon through into the evening.

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I'll list the facts, or at least the pertinent events as I saw them.

I started off in the top 10-15ish riders, the pace wasn't killing me and once I got some clear track in front of me I worried that I might not be pushing hard enough. I came through the first lap with Phil Orr and Grover on my wheel, a somewhat surreal feeling as these boys usually demolish me.

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I was fuelling/hydrating with a bottle on the bike, losing the one I had on my 2nd lap was significant, so I slowed slightly, in the process dropping a couple of spots.

At the next chance I had, I picked up a fresh bottle, and soon after found my old one. This meant I could drop the extra one near the start/finish and have 2 feed spots. Genius! I got back to riding around, pausing only when I miss judged a pile of logs, hung up my rear wheel and jamming my right knee (the historically non dodgy one) straight into my shifter.

Entering the last hour of the race I started thinking about the run to the line, I was tired, but I thought things were going ok. About 1/2 way around I jumped off the bike to move a massive rock that had been dislodged and made the new rock garden descent unridable. I felt a bit of a twinge in my left hamstring. Around 1/4 of the track later both adductors went ping. I span a tiny gear to get myself back to the line and pulled the pin on the race.

A quick calculation put me on track for a podium in Open and a top 10 in Elite. I'm not shitty about DNF, I am worried that this is not a good sign for the Otway. If it's anywhere near as humid I'm going to have to go even easier at the start. Another year of cramping at the 30km mark would be almost enough to convert me into a full time roadie/trackie.

D: 36.6km
A: 990m

PMPW: 93kg

Friday, 21 January 2011

21/01/2011

Commute:
I got up early to squeeze in a couple of extras before wok, nothing massive but I wanted a chance to move my legs and flush all the "fun" of yesterday's session out before racing the 3hr tomorrow.

Now it's time to teach a term, that term is "opportunity cost". The cost of doing one thing is the other things you could have done. Why is this relevant? Well they say there is no such thing as a free lunch, and I can tell that the work team lunch cost me a whole god damned chickens. God I wanted that chickens.

D: 35.0km
A: 120m

PMPW: 92kg

Thursday, 20 January 2011

20/01/2011

Commute:
I rolled a couple of extra ks on my way home, mostly to feel like I'd actually ridden somewhere, but probably a little because I was fearing the intervals to come. The extra time had some side benefit, it allowed me to think about goals for upcoming races.

Firstly this weekend I'm racing the Dirt Riders 3hr in the Solo Male category. I don't know who's racing, but I'm sure there will be some rabbits to chase. In general I want to find a pace similar to the start of the Otway, a couple of beats under threshold with spikes over it for technical or climbing sections.

Talking of the Otway, I'm not feeling huge passion for it this year, I'm not sure if I'm as prepared for it, but we'll see over the next few weeks as I've got a couple of good tests. Anyway as it stands I'm looking to go out a little easier, pacing (as much as one can pace those bastard climbs) myself through to the 70ish km mark, then bringing it home strong. I hope to avoid the cramping issues of recent years.

D: 15.7m
A: 90m

Intervals:
1 x 10m E1
2 x 7s BGRS | 3:00
2 x 8s BGRS (seated) | 3:00
1 x 12s HCLR | 3:00
1 x 5m E1
1 Tabata
1 x 7m E1
1 x 4m ITT | 4m WR
1 x 5m E1
1 x 10m A&S E3 (R/U 2 min)
1 x 10m E1

nb. I completely forgot to do the 4 minutes working recovery after the 4 minute ITT. I was too excited that there was only 1 set left.



Tabatas destroy me, an ITT effort is a challenge to get through, it's rising levels of pain and suffering, but it just feels like honest work. Tabatas on the other hand, rocket you straight into a wall, give you a moment to stagger back a step or two, then rocket you straight back into it.... 8 fucking times!

Vomits: 0
Music required to get me through: Yes (Sepultura)
Weight lost: 3kg
Room temperature raised: 1°c

D: 0km
A: 0m

PMPW: 93kg

Wednesday, 19 January 2011

19/01/2011

Lazy:
I probably could should have squeezed a ride in after work, Fatties wasn't an option but grabbing the road bike and riding for the first time in almost a week was.

I'm sure I'll regret it tomorrow when I catch up on the missed intervals from earlier this week.

CE: 1/2

Tuesday, 18 January 2011

18/01/2011

Rest:
*sigh* I've missed doing intervals, on one hand that's awesome because I've kept every scrap of my meals inside my stomach (you know, except for the stuff I poop), but on the other hand they're designed to make me faster.

I might get them done in the next couple of days as time starts to free up. It's going to suck, but not as much as the Otway.

Monday, 17 January 2011

17/01/2011

Rest:
Fuck you aching calves, fuck you and your "you suck at running" message. I get it, I'm not planning on doing it again, but walking would be nice.

Sunday, 16 January 2011

16/01/2011

Run:

I was right, I made it one day and ended up going for a quick run. My aching calves will be a good reminder that I should stick to bikes.

D: nfi
A: nfi

Saturday, 15 January 2011

15/01/2011

Rest:

I'm not going to get a chance to exercise a heap over the next couple of days, I'm sure it will be frustrating, but the break wont kill me.

Friday, 14 January 2011

14/01/2011

Rest:
Woke up feeling a little DOMSy in the quads, not a huge surprise given how long since I've put my legs up against that kind of resistance.

PMPW: 91kg

Thursday, 13 January 2011

13/01/2011

Commute:
It was a good day to be on the bike, sure I got soaked, sure I got a flat, but riding in summer rain sure beats the hell out of flooding and or winter rain.

D: 46.2km
A: 365m

Jeff's:
1 x 60 Deck squats
24 x 30m @80kg Sled drag

PMPW: 91kg

Wednesday, 12 January 2011

12/01/2011

Commute:

D: 14.1km
A: 40m

Fatties:
Twas a muggy night that saw Gav, Downie and I astride our single speed steeds, a trip to visit yonder Hans' loop was upon our agenda. So travel outwards we did, the rain soaked single track our pathway, our shadows cast by the long afternoon sun our guide. We travelled not with great haste, for the journey was littered with obstacles and for the truth be told none of us could be really arsed. Nay, that not be the truth, for once at the fabled land of Hans we did venture forth and put some power through our pedals. Our steeds did accelerate up the rises and down the descents, they tossed their hair and squirmed round the wet turns giving us all such delight. My own steed, a rambunctious thing, did stop suddenly at one tree stump, tossing me to the ground and then lazing about with such abandon that I was sure it had done it intentionally.

For the journey home, there was some frivolity on the paths for we took it upon ourselves to partake in one legged races. Sir Downie did prove to be more than my match but it was great fun none the less.

D: 59.5km
A: 455m

PMPW: 94kg

Tuesday, 11 January 2011

11/01/2011

Commute:
I took it easy today, spinning along and letting my mind wander.

I've kind of started to think of the interval sessions as a magic silver bullet, I don't believe that's right. My weight is higher than it's ever been coming into the Otway, eating a bit cleaner and having increased intensity seems to be helping a bit, but I think I'll have to ease into the race. Given my history of cramping (sometimes before) halfway it's probably not a bad idea, but that's probably something that should be left to consider in a months time.

D: 14.1km
A: 45m

PMPW: 94kg

Monday, 10 January 2011

10/01/2010

Commute:

D: 14.0km
A: 40m

Intervals:
1 x 10m E1
4 x 7s BGRS | 3:00
2 x 8s BGRS (seated) | 3:00
2 x 12s HCLR | 3:00
1 x 5m E1
2 x 4m ITT | 4m Work Recovery
1 x 5m E1
1 x 5m A&S E3 (R/U 2 min)
1 x 10m E1

The first of the 4 min ITTs was over fairly quickly, the second took an eternity. The E3 effort was actually ok, I was smashed, wanting to curl up and die at the end, but with the help of Sepultura raging in my ears I got there, clicking up a gear every 30 seconds of the last 2 minutes.

Vomits: 0

D: 0km
A: 0m

PMPW: 94kg

Sunday, 9 January 2011

9/01/2011

Rest:
Took the day off the bike to feed Downie at the Aus Road Nationals.

It was great to watch elite guys ride millimetres from my toes, it was a race that saw the cream rise to the top and I'm happy to see that included both MTBers and Trackies.

The cyclingnews write up is here.

PMPW: 93kg

Saturday, 8 January 2011

8/01/2011

Woodend:
It's good to finally get back to Woodend for some time on the dirt there. Darren Davis took us through a few of the trails on the Macedon side before crossing back, dipping into the Wombat loop and scooting back into town.

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Mostly the pace was easy, our first break coming 200m into the ride for what I imagine will become an infamous incident. "That's not a chain breaker, THIS is a chean breaker."

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The early trails featured some sketchy descents, steep, dusty and with the occasional fist sized rock waiting to roll with you and knock your wheel off line at inopportune moments.

On the climbs I played with Alex Randall, mostly though it seemed like we were both happy to find a pace that would spit Mario out the back and then just hold that.

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When we finally got to the Wombat rack, good hardpack trails I know well, I hit the front and put everything to try and drop Alex. I was railing everything and grinning so much my cheeks hurt. Though I was able to get a few 3m gaps I could never drop him for good, the little shit is just too fit, still it was nice to be able to put some pressure on him.

D: 33.3km
A: 610m

PMPW: 92kg

Friday, 7 January 2011

7/01/2011

Commute:
Not a lot going on, a small commuter cup round on the way home. Just glad to be done with work for the week and some training planned for the weekend.

D: 14.3km
A: 60m

CE: 1/2

PMPW: 91kg

Thursday, 6 January 2011

6/01/2011

Commute:

D: 7.5km
A: 20m

Melbourne - Mt Dandenong - Melbourne:
I went for a ride out to Mt Dandenong after work with Ian, rolling along it was a near perfect day, though if you stopped the sun was pretty evil.

It wasn't quite the intensity I'd expected/planned, Ian had spent all his tickets on NRR so for most of the ride I was below E1. That said this is my "recovery week" (quoted because fuck you Carl you know why), so a lazy 100km after work was ok.

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We only managed the 1 in 20 before going over Olinda and dropping down Inverness rd on our way home

D: 101.0km
A: 1,105m

PMPW: 91kg

Wednesday, 5 January 2011

5/01/2011

Commute:
In a sad start to 2011 my commute is now much shorter, roughly half as long as it used to be. I think I'm going to have to find a circuitous route or plan to do extras a couple of times a week.

D: 14.1km
A: 30m

Fatties:
There wasn't many people tonight and even less when Walter left after we dislocated his finger.

I had hoped Alex or Erin would turn up so I'd have someone to chase, sadly neither of them did so I resorted to being mean to Gavin.

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It was fun though, the inner trails were all dry and bloody fast.

D: 51.8km
A: 505m

PMPW: 94kg

Tuesday, 4 January 2011

4/01/2011

Rest:
I was told by Carl that today should be a total rest day and after waking to find my legs were still feeling completely spanked I wasn't going to argue.

My knee still isn't awesome, sitting with it bent in one position for a long time tends to make it ache like a bastard. On the bike it works, and even with the volume I've put in on the last few weeks seems to be getting better each day, so that's positive.

PMPW: 94kg

Monday, 3 January 2011

3/01/2011

Kinglake:
I thought about getting a ride in early and then going to watch the Bay Crits, but when an SMS came last night from Mario that changed. I need a bit more time on the MTB, especially climbing, so a trip out to Kinglake was perfect.

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When Alex cancelled it left only Muz and I, but that was ok, the trails were in great form and I was feeling confident in flowing through them. I kind of bullied Mario during the ride, swapping between trying to drop him by railing corners and trying to drop him by smashing the pedals. Sorry Muz, if it helps any, I got a nice confidence boost out of it. No? I can see why that wouldn't help you.

D: 39.5km
A: 1,055m

Intervals:
1 x 10m E1
5 x 10s BGRS | 2:00
5 x 10s HCLR | 2:00
1 x 5m E1
1 x Tabata (8 x 20s sprint, 10s Rest Recovery)
1 x 5m E1
5 min E3, ramp up last 2 min
1 x 5m E1
5 min Attack and Sustain (A&S) 30 second bridge effort to start, E3 effort, ramp up last 2 min.
1 x 10m E1

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I must be up front and honest. I cheated I downed a caffeinated gel before this one, I had one lying around after this mornings ride, I need to get used to riding with that sort of shit in my system and mostly... well... I was scared of the sets. "Recovery Week" my fat arse!

Thankfully I didn't need the bucket I set out next to the bike, but that didn't mean things were fun. I totes had to

D: 0km
A: 0m

PMPW: 92kg

Sunday, 2 January 2011

2/01/2011

Melbourne - Mordialloc - Melbourne:
The plan was a cafe ride with the Stay True/Sole Devotion crew. A trip to mordi and back with coffees to start and finish, easy... right? Right?!

Well it was, right up until JJ and Guirg attacked on the way back through Brighton. The ensuing 5km was hectic with the attacks and counter attacks coming fast and hard. Mark was the main culprit and I did a bulk of the work to chase him. The first attack saw me on the tip of my saddle trying to find a gear bigger than 53x11, the last one saw me pull at 50-55km/h to BP. Sadly I left the chase too late and the little shit stayed up the road for a solo win. :D

D: 49.9km
A: 180m

PMPW: 91kg

Saturday, 1 January 2011

1/01/2011

Hell Ride:
This was very different to last week, far less people, far less intensity/speed. The whole ride we just sat two up, with the guys on the front staying there for kms at a time.

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I had a nice chat with Tom Leaper as the kms ticked over, mostly we laughed at how sedate things were this week.

D: 95.9km
A: 345m

Melbourne-Eltham-Melbourne:
With no intensity done on the Hell Ride I got home, refilled my bottles and jammed some food in my gob so I could go out to Mt Pleasant Rd with Tim, Mal, Carson, Brett and a girl who's name completely escapes me.

The ride route was simple, out to Eltham to do two laps of Mt Pleasant Rd. Most were there to just ride, Tim had some ITT efforts to do and I wanted short hard ones with working recovery. It worked out well as I'd hit each of the pinchy climbs that pepper the road at full tilt with the aim to break Brett, then I'd have to ride through the blown legs to stay away from the hard chasing Tim. My HR took an absolute flogging, peaking around 92% and only dropping into the mid to low 80s between the hills.

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D: 89.9km
A: 1,150m

PMPW: 93kg