Monday, 28 February 2011

28/02/2011

Commute:
Oh man, so much CBF today. I barely wanted to do the ridiculously slow recovery roll that was on the cards.

D: 15.4km
A: 60m

PMPW: 90kg

Sunday, 27 February 2011

27/02/2011

ABOC Sprint:
With the road crits (both Glenvale and Port Melbourne) cancelled I took it easy for the morning and just set my sights on the afternoon track session.

I'm sure I'll edit this once I know the actual names of each drill, but for now here's what we did.

4 x rolling starts/chases
1 x 1km motorpaced (all behind the bike.... DUH)
1 x 1km motorpaced (last 250m in the wind)

The motorpacing was interesting, I was pretty wheel shy on the first, and by the time I was inching closer to the roller on the second one, it was time to fly free for a lap.

Reading this, it seems hilarious that I only did 6 things, but I can assure me (and you) that I was shaking and queasy by the end.

CE: 1

PMPW: 90kg

Saturday, 26 February 2011

26/02/2011

Hellride:
It struck me that the pace of this ride used to scare the crap out of me, where as these days it's just a nice way to get 90km done before (2nd) breakfast.

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I wanted to move up the bunch around Bon Beach so pulled through for a few turns, nothing earth shattering 45-50km/h with 5-6 blokes going around. I settled back a little to give myself a chance to drink before the rolling hills of Frankston/Mt Eliza only to find that hissing sound was coming from my back wheel.

Oh well, could have been a worse spot to flat I suppose, I had plenty of time to get it all fixed up, ride solo up Oliver's and then wait for the bunch to swing past on it's way home.

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I tried to set up Lee for the sprint but was wide and in the wind way way too early.

D: 88.5km
A: 255m

PMPW: 90kg

Friday, 25 February 2011

25/02/2011

Commute:
Tried to go as easy on the legs as Grover and I did on Sunday. Move the legs but add no stresses, get some blood flowing to aid recovery but not enough to dip into glycogen stores.

D: 16.2km
A: 65m

CE: 1

PMPW: 89kg

Thursday, 24 February 2011

24/02/2011

Commute:
This is something a friend posted online, I found the answer John gives at 2:16 was interesting and is worth considering.


D: 19.6km
A: 70m

TdB: (sort of)
I had limited time, so I went out early for a (modified) loop of the burbs with Mal and Tim.

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D: 36.4km
A: 360m

PMPW: 90kg

Wednesday, 23 February 2011

23/02/2011

Commute:
I was thinking about how amazingly stable my weight has been of late, it seems to be no small co-incidence that it occurred when I moved to a High Protein, High Fat, Low Carbohydrate (especially sugary or starchy) intake. Sure I'd love to be down under this 90kg mark, but it's still 4kg less than I was a couple of months back.

D: 29.8km
A: 175m

Fatties:
It was a gorgeous night for a ride, I started off feeling a bit flat, but by the guide dogs I was ready to push the pace and test my single track skills.

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D: 16.2km
A: 165m

PMPW: 90kg

Tuesday, 22 February 2011

22/02/2011

Commute:
Slowly things feel like they're coming back together, the legs though not yet perky, certainly weren't as flat as yesterday.

D: 15.7km
A: 70m

Goals:
So, what now? Time to think of some things to do with this fitness. New challenges and goals.

First cab off the rank is winning b-grade at Glenvale. This weekend is a great place to start.

Next I want to get my flying 200m at Blackburn down to low 12s. I have a completely pie in the sky dream of doing a 12 second flat run. Realistically 12.1-12.2 is what I'm aiming for. Added to that, I would like to beat Chris Ray in a round/final of the SSS.

I haven't lost the will to race MTB either, I've already booked in an entry for Elite Men's Pair at the Duael 6 hr, I want a top 10 on opening lap and consistently fast times after that.

Intervals:
These looked so easy after all the threshold and VO2 stuff I've been doing.

1 x 10 min E1
2 x (45s HC r/up (15:100rpm, 15:130rpm, 15:max):7
2 x (30s RG r/up 10:100, 10:120, 10:max):7
1 x 18s HCLR
1 x 10 min E1

On the HCs my hips flopped around and generally felt stiff. 167bpm max.

The RGs were odd. I'm struggling to describe how. Carl told me to aim for ~140rpm. I know my legs were going faster than 120rpm, but other than that everything felt like I wasn't doing it right (maybe some residual tiredness). 176bpm max.

The RGs also took ages to recover from, both took around a minute before I felt I could even attempt to pedal. Once the whole lot were done and I walked around I was light headed and queasy. I hope that means I did them right.

PMPW: 90kg

Monday, 21 February 2011

21/02/2010

Commute:
My legs were still feeling somewhat used, so I span my way to and from work in the 39x19.

In addition to the spin I spent a bit of time with my massage stick and foam roller. My calves were ugly, but that always happens when you cramp a muscle hard. My ITBs were surprisingly good and my VMOs.... well, I got a sharp reminder as to how sensitive they are as a muscle. *HINT* don't treat them like your ITBs.

D: 14.2km
A: 50m

PMPW: 90kg

Sunday, 20 February 2011

20/02/2011

Apollo Bay:
Headed out into some early morning drizzle with Grover to get the legs moving.

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The pace was far from hot, in fact I was surprised at just how easy John wanted the ride to be. It's something to think about for my own recovery.

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The ride also gave me time to think about the public retraction/apology I need to make to certain roadies about yesterday. I'm not ready to do that yet. :)

D: 21.8km
A: 260m

Saturday, 19 February 2011

19/02/2011

Otway Odyssey:
I feel like John Claxton during his 24hr phase, I cant seem to put together a great day for races I care about.

Now to say I cared about this race is a little rich, I pulled out at 3am when I woke to the sound of hard rain. That's not the actions of a motivated man. Despite deciding not to race I woke up and went step by step through the process of getting ready. By 6:50 I was rolling around the streets of Apollo Bay waiting for the start. Turns out I was racing after all.

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My plan was fairly simple, start more moderately than last year and come home strong. I was going to race like Pepe Le Pew.

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The rain changed course suited me better, at least one killer climb was out and a heap of road was in. I kept myself tucked away, and pulled no turns. After last year's implosion I was doing my best to save as much energy as I could, to survive through until that last 12km loop where everything could be left behind. A glorious half hour effort to purge all fear and doubt in the fire of effort. Well, that's what I hoped for.

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When the course went to clay I rode it like a roadie. I wasn't committed enough to go fast down the descents, and the build up of clay in the tyres and the drivetrain made going up more of an issue. Loss of traction, chainsuck, hiking. Still, I wasn't alone in my plight, I was still moving forward.

When I got past the dam wall without hadn't even having smelt a cramp, I was happy. Bloody happy. I wasn't as far up the race as I had been in previous years, but no cramps meant that the two loops of single track and the final loop of fireroad could be pushed through. The change to regular loamy mud was another huge mental boost, finally something my tyres could bite into and I could push for speed on. I plugged away taking back a few places I'd let go, a cramp at 80km was ridden through. It was earlier in the race than I'd hoped, but far later than I'd feared. I still believed I'd be able to push through the last loop.

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The last loop wasn't perfect, while I was able to stand and pedal early, my legs soon warned me they weren't going to stand for too much abuse. I coaxed them with sugar and caffeine, but they held firm to their stance that I could go jump in a lake.

After one slightly ambitious and thoroughly unco overtaking move over a log, I lay on the ground with both calves locked in contraction. I laughed with the other rider, then sat there considering calling it a day. Not because I couldn't ride any more, but because it was the best I've ever seen my calves look. If there was a bit more veinage I would never have stretched the cramps out and got back on my bike.

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Anyway, I rolled over the line at 6:23ish a result I should be content with given I had no concrete aim for the race other than to finish. The next goal of keeping my body in order was an almost pass. I cramped later than in any previous year.

Still the result is aside it's not sitting terribly well with me. My time though better than last year is poor given that the course was faster this year. 136th is way off the mark I'd hoped for. I was behind everyone I talked about. I rode below my threshold all day and still cramped.

It's that last bit about thresholds that I continue to mull over. I never felt like I was pushing my limits, despite quite obviously reaching and overstepping them. I feel that pushing your limits is what racing is about. If there's no fire to test yourself in, to come out harder and stronger, what's the point? It's like being attacked by a soggy noodle, and still ending up battered and bruised.

D: 95.2km
A: 2,475m

Friday, 18 February 2011

18/02/2011

Commute:
I'm nervous.

As a distraction here are the finals from the weekend. I race Chris in the 3v4 at 3:14.



D: 13.9km
A: 45m

CE: 1

PMPW: 90kg

Thursday, 17 February 2011

17/02/2011

Commute:
I got a few extras in before and after work. A roll warm morning rain, along the Yarra Boulevard and through the inner northern suburbs gave me some time to muse over my plans for the weekend.

I am worried about the conditions of the race. Rain is ok, mud not so much. Hiking up slick clay is going to take all the fun out of life.

I want to get through to the 87km mark (or whenever that 2nd transition point is) without cramping.

I would like to be competitive, I'll (as always) mark my performance against riders I know. Richard Read, Christian Caceres, Wade Wallace, Brad Davies, Andrew Downie, Scott on a Giant. Out of that list Downie should hammer me, the rest should be close by.

D: 44.5km
A: 270m

PMPW: 90kg

Wednesday, 16 February 2011

16/02/2011

Commute:
Another video from the SSS.

Round 3: Chris managed to get underneath me and rails the sprinters lane for the shortest route home(12:35). The race between Marcell and Emerson is not so interesting tactically (the move by Marcelle to cut Emerson's line was good), Marcelle rode a great race but Emerson.... well the kid is damn fast(11:36).



D: 23.9km
A: 130m

Fatties:
It was only Downie, Alex and I there for tonight's ride, as we rolled out we contemplated where to go, maybe try the alley run, but neither Alex or I can remember it all. It was then we stumbled on Russ, Rhino, Belly and Rohin. They were set to do the alley run and thus our fate was sealed.

It was a heap of fun, a few furious efforts up climbs that I'm glad to say I was able to stick with, but mostly cruising and laughing.

D: 25.0km
A: 255m

PMPW: 90kg

Tuesday, 15 February 2011

15/02/2011

Commute:
The roll to/from work felt a lot better, my legs while not bursting to go, felt heaps fresher than yesterday. This means I had no excuse but to whip out the trainer (no not jeff, sure he's small enough to keep in my cupboard, but I honestly don't keep him there) and get some intervals done.

In other news I'm on for the Otway. It's feeling like it's more on a "complete" rather than a "compete" basis. I'll try to formulate something a bit more concrete over the next few days. Any goals will probably involve smashing Wade and Loaksy, letting dirty stinking roadies win is not negotiable.

D: 14.1km
A: 45m

Intervals:
1 x 10 min E1
2 x 4 min ITT/4 min WR
1 x 5 min E1
1 x 15 min 30s A&S E3 r/up (last 2 min)
1 x 10 min E1

The first ITT was off, I struggled to find the entrance to the hurt box and my HR was low. A bit of a sprint towards the end convinced me I was being soft rather than carrying fatigue from Sunday, so I pushed through the rest of the session.

I was right, the next ITT and the A&S both hit the HR levels I expected, though I should note 15 minutes is as much a mental test as it is a physical one.

D: 0km
A: 0m

CE: 3/4

PMPW: 90kg

Monday, 14 February 2011

14/02/2011

Commute:
I slept like arse last night, despite taking time to wind down and heading to bed early. I had planned to roll NRR with Ian, but sent him an SMS at 5 and tried to get an extra couple of hours rest. Even with that additional (broken) time I've felt shelled all day. My legs lack even the slightest spark of enthusiasm.

Still, it was such a gorgeous afternoon that it seemed almost criminal not to roll a few extra ks in the sun. Hopefully the extra time helped flush out any residual crap from yesterday and coax a few tired muscles into life again.

The first couple of videos from the weekend are up.

Round 1: Emerson is way way too fast for me (10:00). The race between Chris and Marcelle (11:35) is a good watch. I am particularly interested to learn about closing lines and racing that involves more than one jump.



Round 2: Marcelle is a beast, but I let him dictate the start of the sprint and cut my chances right down (12:39). It's also worth watching how an experienced sprinter like Chris gets completely man handled by the lightning quick Emerson (11:23).



D: 22.8km
A: 65m

PMPW: 90kg

Sunday, 13 February 2011

13/02/2011

ABOC SSS:
The thing I was racing to give a nudge, my flying 200 time, was exactly the same as last time (7 thousandths of a second slower).

Chris Ray was 0.3 slower than last time for his, Marcelle Gellan was about the same as normal (didn't race last round), but most agreed that it was a slower day.

That's not helping me feel terribly positive about it. At the time I felt that there was perhaps something I left something behind, felt that my kick wasn't with every ounce of my existence, felt I should have gone faster.

The 4 races that followed, I lost. Here I am annoyed about my lack of initiative, not once was I the one to attack. Sure I'm always the slowest in a-grade and usually have the least experience, and that makes a win unlikely, but the chance of success fast approaches zero when you always take the back seat and let the other rider dictate the sprint start.

So theres a few things to think about before next round.

Firstly, my commitment to going all out for a f200 time. The more I want it the faster I'll go.
Secondly, attacking in a race. Just do it.
Thirdly, some tactics. See if I can increase the chase of an attack resulting in a win. I'll think about that a bit more once the videos come out. The race between Chris and Marcelle was great to see in person and I think a good one to learn more about tactics.

CE: 1

PMPW: 90kg

Saturday, 12 February 2011

12/02/2011

Hell Ride:
I didn't really have a plan or set goals today, just to head out and see what my body was doing. I did some work on the way down into the wind, but a clean working group took longer to form than I had patience for so I faded back into the first 20-30 riders for most of the journey.

The hills past Frankston hurt, there was an inevitable gap to chase down over the top, but I never felt like I was about to die, which is common for this part of the ride and more importantly, what I feared from my body.

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The way home was fast, a good South Westerly gave us a helping hand and the speed never really dropped below 50km/h. It was a touch surreal doing 55km/h and chatting to the bloke next to you. I did have a bit of a look at the sprint, but I was a bit far back and never in the hunt.

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It was a bit of fun, and I'm freaking glad that my power was back and my HR was normal.

D: 111.7km
A: 465m

PMPW: 91kg

Friday, 11 February 2011

11/02/2011

Commute:
I put everything on hold today to go collect a new track bike. Carl had set me some track work to do.... but it was pissing down all night.

I guess we'll see how it and more importantly, I, go on Sunday at SSS. I'd like to shave an extra tenth or three off that flying 200 time.

D: 14km
A: 40m

PMPW: 89kg

Thursday, 10 February 2011

10/02/2011

Commute:
I'm a bit thrown by what went on last night and by thrown I mean concerned and somewhat afraid of what it is. I hope it was something dumb like being dehydrated, but my mind dismisses that quickly, I've done far harder efforts with less fluid in my system. Still, lex parsimoniae would suggest that's it.

So in light of being a great big nervous girls blouse, I did nothing hard today. No NRR, no TdB, no Jeff's and no intervals. I think this will only lead to more stress/nerves about the first hard thing I do.

D: 13.9km
A: 40m

PMPW: 89kg

Wednesday, 9 February 2011

9/02/2011

Commute:

D: 22km
A: 90m

Fatties:
Well that did not go as planned, any effort, even a little one, sent my heart rate rocketing and left me wondering if this was what a heart attack felt like.

The pace was good, I was on my SS, but this wasn't right. I felt really vague and distant, I could barely even bunny hop. Interestingly my monos were not effected and may have in fact improved, so I bailed at the old MFB in Richmond and mono'd my way back home.

D: 17.4km
A: 200m

PMPW: 90kg

Tuesday, 8 February 2011

8/02/2011

Commute:
I tossed up doing NRR, TdB or the Fitzroy ride but bailed on them all to get a bit more recovery so I'll be fresh for Fatties, intervals then a weekend of racing.

I have been thinking more regarding my comment on racing the Otway in the wet.

I found a quote, sure it appears to apply to drinking but the attitude struck a chord.

"I understand why you think this is a bad idea but its happening so buckle up an get your whiskey" (from here)

That complete disregard for what others think, for the consequences, for anything bar the goal is the key.

Anyway whether I'm racing the Otway or not, I'm fast approaching a time where I have no race goals in mind. As I ponder the future, my mind goes back to a "little" race from a few years ago, I think it's time to do the Warny again.

D: 14.1km
A: 45m

PMPW: 92kg

Monday, 7 February 2011

7/02/2011

NRR:
My legs were a bit achy when I went to bed last night, so this morning I rolled NRR with Ian for a bit of active recovery. The pace was just right to little ring it the whole way, now if I can get on top of my sleep I might actually feel properly recovered. Stupid humid nights can go and get stuffed.

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D: 45.8km
A: 150m

Commute:
After the complete wuss out on Saturday I'm not sure I'm mentally committed enough to race the Otway if it's a mudfest. My goal is to finish in a good time, and secondary to that, to not have a body melt down (before) halfway through. Drivetrain destroying mud isn't going to help either of those things.

D: 14.1km
A: 40m

Sunday, 6 February 2011

6/02/2011

CCCC Crit: (B-Grade)
Simply put, I felt I could win today.

I thought about sitting in and letting it come down to the inevitable bunch sprint, but it's been a while since I'd raced at Glenvale and I don't have the last corner timed perfectly (ie. what wheel to sit on and when to kick) and thus I thought it wiser to try and get up the road in a smallish break.

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So that's what I did, I spent half an hour either attacking or bridging to attacks. It hurt, but every time I felt strong, especially pulling into the wind. Sadly for one reason or another none of them stuck. I sat on 5-10 minutes then tried again with about 15 to go. Once again nothing eventuated, the group never got a good working line together and so we were eaten up.

I let the next attack go, "they'll chase it down like they have been all day" I thought. When the 2 lap to go sign went out and they were still 30-40m clear I bit the bullet and spent some tickets to bridge. Frustratingly they seemed to sit up just as I got on. I rolled around the bunch as we hit the final corner, gritted my teeth and....well dragged every man and his dog along for a free ride to the line. One bloke clear on the front, 5 blokes shoving a wheel or half a wheel in front of me on the line meaning after feeling like the strongest rider in the bunch, I wasn't even up for a minor cash prize.

I'm a little gutted, and feel the need to go back and prove my strength. Still, I'm doing my best to see it as good training. Attack and sustain, attack and sustain... perfect training.

D: 82.3km
A: 435m

PMPW: 94kg

Saturday, 5 February 2011

5/02/2011

Rest:
I was all kinds of soft today. It rained all yesterday, it rained all night, it was raining when I woke up and well I just didn't have the motivation to ride in the wet and cold.

To make it feel like I didn't waste all that effort in driving up to Mt Buller, I fed Grover in the elite race, but left before either Expert or Vets (my two choices for racing) started.

At least I didn't waste a chance to race in Melbourne, as my other option (Coburg Crits) was called off.

Friday, 4 February 2011

4/02/2011

Commute:
Not a lot happened today, an entire animal died to make up my lunch, a very delicious lunch.

The forecast for this weekend's racing isn't too crash hot, but after I finish typing this I'll jump in the car and head to Mt Buller anyway.

D: 14.0km
A: 45m

CE: 1

PMPW: 93kg

Thursday, 3 February 2011

3/02/2011

Commute:
Yesterday was long, my sleep was short and coffee needed to be (but wasn't) available in an intravenous drip.

I'm a little nervous about this weekend, it's nationals racing and that's never easy.

D: 14.3km
A: 50m

PMPW: 91kg

Wednesday, 2 February 2011

2/02/2011

NRR: (Long)
For the 3rd freaking week in a row I cant make fatties, so I opted for the next best thing, a ride before work around the Wednesday NRR extended loop of Two Bays.

I was running late due for the 6am start due to an excess if spicy food last night, an ITT effort got me to North Road just in time to see them exiting while I waited (impatiently) at the lights.

The group was massive, maybe 100 riders, maybe more and a fair chunk of that peeled off to come smack some short hills. We set up a little group of 5-6 people to roll turns into the barest of headwinds. Ticking over 40km/h I wasn't even hitting E2 so I kept going until Frankston where we hit the first of the hills.

I stood up for the first one (up Kars St), expecting to be surrounded by dudes sprinting into the final pinch, the only one playing was Leigh Schilling. The next two hills, people did care, quickly a bunch of the 6-8 fastest guys (and one girl) would form at the front and drive the pace. I wasn't able to match them on either hill but kept them in sight and caught the back of the last riders as they sat up before the top and coasted in.

The second one (Canadian Bay Rd) I tried to hold until I exploded. The third (Two Bays Rd) I found a (hard) tempo and kept that up until the top. Both resulted with me in no mans land, unable to hold strong a-graders but faster than the rest of the bunch.

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Despite being happy with the climbing, it was the return home that has left me giddy all day. That minor southerly was still about, 5-8km/h at our tushies.

There was 3 or 4 of us pulling massive hauls at over 50km/h. My first came when I pulled out from 20 or so wheels back and slotted myself in front of Leigh Schilling and took the speed up to 54. I was on the tip of my saddle just smacking the downside of each pedal stroke. The minute or two I spent there, the bunch strung out single file behind me, made every session on the trainer worth while. It felt like I could do it forever, not even my HR climbing well past my threshold could make me do anything other than suck air in and grin.

It got a little attacky after Mentone, which was brutal after long pulls but awesome none the less. Trying to bridge to guys who were doing 50+ is just nuts. Fun, but nuts!

D: 96.0km
A: 510m

PMPW: 91kg

Tuesday, 1 February 2011

1/02/2011

Melbourne - Mordi - Commute:
The weather was set to be hot, my week is set to get busy, so I aimed to get a roll down to Black Rock on my way to work. A few extras to flush out all the evil left over from last nights intervals.

I got rolling and found myself beside and old codger on a gorgeous steel concorde roadie. We chatted about the usual shit, none of it important, but when we reached Black Rock and he said he was heading to Mordi, I made the snap decision to do the same.

I half regret that decision, as we turned it became very obvious that we'd had a tailwind. Not just any tailwind, one seemingly born in the fiery pits of hell. I went through 3 bottles in the 25 odd km between the turn around and the CBD.

In other news it looks like I'm back to racing the nationals on Saturday. They're waiving the late entry fee.

In other other news, it looks like Sunday at Glenvale will be in b-grade. I forgot that their handicappers are damn strict and I've never won there. Might see if I can change that... but that depends on how much I destroy myself on Saturday.

D: 62.3km
A: 275m

PMPW: 90kg