Thursday, 30 June 2011

30/06/2011

Commute:
The handicaps for Saturday are are up and I'm off 8 minutes.

There's a 5 and a 3 minute group between us and scratch and 11, 14, 17, 20, 23, and 26 minute bunches to chase. I'm nervous but excited.



D: 22.6km
A: 105m

PMPW: 91kg

Wednesday, 29 June 2011

29/06/2011

NRR: (Long)
It was eerie rolling through the fog this morning, riders only a few wheels in front were starting to be obscured. Red LEDs flashing through the gloom that deadened all noise but the barest echo of peoples whispers.

The actual ride though, the bit that starts at Frankston and ends in St Kilda, that was far removed from romanticised prose. I misjudged my effort up Baden Powell Drive and went from stringing things out on the front to back of the pack with a dead legs and a gap to the riders in front. I chased and chased and chased, by the top of Canadian Bay Rd I was in contact with the back markers of the remains of the front bunch. I worked my arse off up Two Bays hoping to see a a handful of riders, I was disappointed to see many more and realise that I'd killed myself for a mid pack result.

On the way back to town all the work was done by 4 riders. Two guys (Liwa and um Steve of ex Bike Boutique and mullet fame) doing the bulk, one other pulling hard turns (Leigh Shilling) and me (doing far less than my fair share).

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Liwa, followed by Leigh, followed by Steve, followed by me.

I wasn't quite on the "that is my pain/training" mindset about pulling turns, but this last week or two it's been getting closer to it. I was nice to be back at the front being involved in the pain dealing, rather than hanging on with no control over it.

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D: 102.1km
A: 480m

Commute:

D: 7.4km
A: 15m

PMPW: 91kg

Tuesday, 28 June 2011

28/06/2011

Commute:
Tubs are glued, and pre-race nerves are just starting to creep in. Well it's either nerves or huffing shellack fumes has knocked out a couple of vital brain cells.

D: 14.1km
A: 60m

PMPW: 91kg

Monday, 27 June 2011

27/06/2011

Commute:

D: 13.8km
A: 50m

Power Haus:
1 x 100 skips

2 x 5 @ 20kg Squat
1 x 5 @ 45kg Squat
1 x 5 @ 70kg Squat
1 x 2 @ 90kg Squat
3 x 5 @ 115kg Squat

1 x 5 @ 20kg Press
3 x 5 @ 45kg Press

1 x 5 @ 55kg Dead lift
1 x 5 @ 115kg Dead lift

3 x 5 Chin ups

My first few squat reps of each work set were ugly, and the last couple were decent. It seems that I'm dropping my chest, which then leads to my back rounding out which then leads to the ugliest lifts ever. This has gotten worse as the weight has gone up and I've reached a point where despite being able to move the weight, I risk doing more harm than good. Next week I'll go back down weight so we can get the back strength achieved and form nailed to support the heavier lifts.

After my dead lifts, my body decided it needed to hug 115kg of bumper plates and it wasn't going to take no for an answer. So halfway through a conversation it shut my brain down and got on with the business of man-iron love. Sadly the barbell didn't reciprocate the affection so when my brain came back online, it was to a sharp pain in my ear. Fuck you body. Fuck you barbell.

PMPW: 92kg

Sunday, 26 June 2011

26/06/2011

ABOC Sprint Training @ DISC:
1 x flying 100 (82")
1 x flying 100 (94")
1 x 375m MAC (94")
1 x 375m MAC (98")
1 x 1,000m Windout (82")

There's a few things to work on that have been highlighted by tonight's session.

I haven't got my head around the entry and wind up speeds for flying laps at DISC. I lose height too quickly and start winding up too early.

I need to get more comfortable hard up against the back of the motorbike. I'm consistently sitting 30cm off the roller and when I ran up close to the bike in my second MAC I had to fight the urge to back pedal. Nudge the fucking roller!

I got to play with one of the power meters for part of the session. I saw power over 1,600 for both MAC efforts, the second one peaked at 1,657 Watts (1 Sec). I'm not convinced that's my full capacity or that even if it is, that it's a good number. What it is is a number that I can compare to later in the year. Now that will be interesting.

CE: 1

PMPM: 91kg

Saturday, 25 June 2011

25/06/2011

Hell Ride:
There I was, busy enjoying myself, sitting on while enthusiastic people hauled us along at a tail wind assisted 50+km/h when a terrible thing happened. A red light that split the group, then another one to doom those of us in the second group to never catching the leaders.

That last bit was not fully known to me then, truthfully I hoped we'd see those dozen or so riders again so I could test myself their legs. That's what spurred me to the front to pull 50-53km/h turns until Frankston.

The way back featured a lot more willing workers, and I kept myself rolling around with the 8-12 other guys until we hit Mentone when a couple too many efforts to restart the paceline from 2nd wheel caught up to me on a hill and I had to take a short break.

In hindsight I'm glad we never caught the front riders, the resulting work load I took on has made me feel better about my mental and physical state.



Burps that tasted like 3 hour old muffins and coffee: 2

D: 95.6km
A: 355m

PMPW: 93kg

Friday, 24 June 2011

24/06/2011

Commute:
I'm getting a little nervous about racing next weekend, and I'm unsure if I want a hard training ride or a frank assessment of my fitness. It's important because it determines how I train next week.

If it's hard training then I get nice adaptation (hint: get faster), if it's a frank assessment then I find out just how far I am off the pace and most likely get a giant boot in the backside to correct the difference.

The latter, at the very least, would have me moving my gym session forward to Monday, to ensure adequate recovery time.

D: 14.3km
A: 65m

PMPW: 91kg

Thursday, 23 June 2011

23/06/2011

Commute:
It was nice to get the extra few kms in, hopefully the history of better recovery after a weights session holds true, as the trip from the Power Haus back to home was far from rapid.

D: 55.4km
A: 455m

Power Haus:
1 x 100 skips
2 x 5 @ 20kg Low bar squat
1 x 5 @ 45kg Low bar squat
1 x 5 @ 65kg Low bar squat
1 x 2 @ 90kg Low bar squat
3 x 5 @ 110kg Low bar squat

1 x 5 @ 20kg Bench press
3 x 5 @ 65kg Bench press

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

I need to get a bit cleaner with my form for both the squat and the clean. The squat is either too low, too high, or ends up as a good morning. In my cleans I still feel like I'm breaking my arms too early and as a result not throwing the bar high enough and thus ending with an ugly catch.

For both I think the answer is to continue to work on form with the warm up sets, the squat especially has a lot of practice reps before things get heavy.

Anyway, another week, and another 3 PBs, that always feels good.

CE: 1/2

PMPW: 91kg

Wednesday, 22 June 2011

22/06/2011

NRR: (Medium-ish)
I wont mention the ride that was planned for this morning, the one that had me meeting a group in Rosanna at 6:30am and was called off by someone moments before i was due to leave. No, this is a tale of triumph, of opportunities grasped, of me doing NRR anyway.

Ok, so not all triumph, as I rode down through Chelsea with a small group of hardy "long" riders, I was feeling good. I had done a quick survey and figured I was one of the faster there, that would mean lots of work for me, and the reward of hurting others. Perfect.... well except the tyre that went flat. I stopped to fix it and started heading home up Station st, a bit dejected about the state of affairs.... then triumph re-appeared and stated its case. Going the other way was Craig of O2 and Andy Dorman of TFM (plus a couple of others), I flicked around and headed to Patterson river on their tail.

We turned around and headed for home, rolling turns into the headwind. It soon became obvious that Craig was the strongest amongst us, and I worked on "body I don't care how much it hurts, just do it". One by one the others stopped coming around and eventually even I had to leave Craig on the front. At the time I was ashamed that I didn't keep coming through, now, I'm happy that I came through at all.

D: 65.6km
A: 255m

Commute:
I'm happy that we've reached the winter solstice, the days are due to get longer, though there are still months of cold wet weather and according to my calendar I'm racing most weekends during them.

First up is Scotty's race on the 2nd of July. I fear it's going to be a painful eye opener.

D: 14.2km
A: 55m

PMPW: 91kg

Tuesday, 21 June 2011

21/06/2011

Commute:
I've got a few long days of work, but it still doesn't help me feel lazy for not doing something, even if it's half and hour of efforts on the trainer at home.

D: 13.9km
A: 45m

PMPW: 93kg

Monday, 20 June 2011

20/06/2011

Lazy:
I'm just like Garfield, except without the stripes, or the tail, or whiskers, or a dog, or an neurotic owner. Well I didn't have any lasagne either.... buuuuuut I hate Mondays, so yeah, just like Garfield.

PMPW: 94kg

Sunday, 19 June 2011

19/06/2011

Lazy:
I once gave up beer as part of my training. What happened last night was the exact opposite of that.

Training will resume once my brain stops hating me.

PMPW: 94kg

Saturday, 18 June 2011

18/06/2011

Hell Ride:
I pulled few early turns before "some bloke in Croydon Cycle Works kit" (turned out to be Tommy Leaper) began to tear the legs off the bunch. Seriously, ouch. 8 people back it was well and truly in the gutter as Tom and the westerly wind ganged up to make life horrible.

The pain continued up Olivers Hill, I couldn't hold onto the first few riders and over the top a 6-10m gap opened up that took a lot of soul searching and time in the box to close.

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The return leg was a lot nicer, things slowed down, but the cross wind picked up meaning it was best to put in a little work to stay towards the front and thus out of the right hand lane.

D: 97.5km
A: 400m

PMPW: 91kg

Friday, 17 June 2011

17/06/2011

Commute:

D: 13.7km
A: 45m

CE: 1

PMPW: 93kg

Thursday, 16 June 2011

16/06/2011

Commute:
A real easy roll, "how easy?", I stopped for a coffee part way through the 7ish km trip in to work. Yep. Eeeeeasy.

D: 13.7km
A: 45m

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

2 x 5 @ 20kg Squat
1 x 5 @ 45kg Squat
1 x 5 @ 55kg Squat
1 x 2 @ 85kg Squat
3 x 5 @ 105kg Squat

1 x 5 @ 20kg Press
3 x 5 @ 42.5kg Press

1 x 5 @ 55kg Dead lift
1 x 5 @ 105kg Dead lift

I was having trouble visualising my body for the squats and this resulted in me dropping down so my bum was neigh on the ground and my hamstrings were devoid of tension. The resulting squats were ugly, and not some movie ugly where you just take off their glasses and they're suddenly hot, no my squats were good old fashioned real world ugly. The thing is though, it's a little confidence inspiring to know you can fight a weight up from way too deep. When Carl finally managed to get me moving back up from the right depth they were much easier.

Press was surprising, my full body shakes, in fact even my arm shakes, have all but disappeared and the weight went up like clockwork.

I lost a little bit of form in the last reps of the dead lift, the weight was never a problem and I'll argue with Carl over a 5 or 10kg increase next time (I want 10).

PMPW: 91kg

Wednesday, 15 June 2011

15/06/2011

NRR: (Long)
I was a little nervous about today, backing up yesterday's effort was only part of it. This is a hard ride with more climbing than the Hell Ride and to be honest, ever since Guirgs kicked my arse a couple of months ago I haven't thought highly about my fitness, especially on hills.

I rolled turns on the way down to stretch out my legs before we hit the hills. On the hills I was surprised at my form. I wasn't solo off the front, but I was in front of the bunch (behind the whippets).

It wasn't all joy and happiness as the way back had me hurting, guys on the front hauling arse through the still morning air to get us back to town in time for work.

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I'm still going to chalk this up as a positive experience. Not only did I get 100 odd km in my legs before sitting down at my desk at 9am, but I got a boost to my confidence about my abilities. It's allayed some fear about my upcoming race schedule. I know that everything up until the Warny is just training, but I hated the idea that I'll just get chewed up and spat out.

D: 103.0km
A: 505m

Commute:
Just half distance as the way to work is included above. No pedal strokes were harmed in the making of this commute, it was just an easy tap tap tap,

Now if you'll excuse me I need to insert meat into my face and fall asleep.

D: 8.5km
A: 30m

PMPW: 90kg

Tuesday, 14 June 2011

14/06/2011

NRR:
After piking on trainer based intervals yesterday I swore I'd aim for 2 x 10min E3 efforts this morning. Instead I got a a stuttery (lights and others rolling through) 10min vO2 effort and an extended period of struggling to even hold a wheel.

That counts right?

D: 45.6km
A: 180m

Commute:
I haven't seen an email about the Southern Division Commuter Cup Championships (SDCC Champs) but given my current record I think I'm in with a shot at the title. Undefeated after 2 rounds of St Kilda Rd. Booyah!

D: 15.2km
A: 50m

PMPW: 91kg

Monday, 13 June 2011

13/06/2011

Stretching:
I looked at my trainer and thought about intervals, I should get on the interval wagon sooner rather than later. Carl's told me that it's all about E3 efforts, working up to hour long sufferfests in the lead up to the Warny.

In the end I decided to go hard on the next two day's NRR and just to spend some time with the foam roller and stretching.

PMPW: 91kg

Sunday, 12 June 2011

12/06/2011

ABOC Track:
1 x F100m @ 84"
2 x 3/4 lap Power Jump (in pairs from 10km/h) @ 84"
1 x 1/2 lap Gate start @ 98"
2 x 1/4 lap Gate starts @ 98" 1/4
2 x Keirins @ 82" everyone

I hate small gears, they make my hips floppy and I hate having floppy hips, ergo I hate small gears. There's just nothing to push against, not thinking I kicked at my normal f200 spot for the f100 and was visiting both edges of my saddle before I even hit the start finish line (31m before the start of the 100m).

The Keirins were kind of fun and kind of brutal. I made it my mission to nudge the bike in the first one before attacking as it pulled off. Mere moments later we were lining up for another one, this time with 6 instead of 3 riders. I went for the bike again, having agreed to work for the guys I'd just raced against. The bike pulled off and I hit the gas. The next 750m were torturous as I slowly came to realise I was off the front and working for myself.

God I hate small gears.

PMPW: 92kg

Saturday, 11 June 2011

11/06/2011

Lazy:
I woke up an ungodly hour with all intentions to go do the Hellride, then I didn't. I was just flat out shagged after too few hours in bed, and after waking too many times.

Trying to judge if you're being soft just because bed seems warm and safe or if you're being sensible because you're already tired is a tough one. Erring on the side of "I'd better not" is not h.t.f.u. material. I'm disappointed in myself.

PMPW: 91kg

Friday, 10 June 2011

10/06/2011

Lazy:
My arse and traps hurts. the latter is interesting as I didnt think I was using them in the power cleans. I dont suddenly think my form was actually ok, but it's interesting to know.

CE: 0 (this is more disappointing than not getting a ride in)

PMPW: 91kg

Thursday, 9 June 2011

9/06/2011

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

1 x 5 @ 20kg Bench press

1 x 4 @ 45kg Power clean
1 x 5 @ 60kg Power clean

1 x 5 @ 65kg Bench press
1 x 4 @ 65kg Bench press
1 x 3 @ 65kg Bench press

2 x 5 @ 60kg Power clean

The failures on bench are disappointing, but as it's the limit of what I've ever done, I'm trying not to sweat it or let worry effect the lift. Next time (2 weeks) it will go up 15 times, and then I'll start using the 0.5kg plates to micro-load.

I was happy to clear the 3 figure barrier for squats. There were a few wobbly reps that took fighting to get up. Still everything went up and next week the bar will be 100kg (+5kg for the top squat) and that will be the end of 2 figure numbers.

Finally I need to think more about my power clean form. I break at the elbows which wont be an option as the weight rises (no pun).

PMPW: 92kg

Wednesday, 8 June 2011

8/06/2011

NRR Long:
I was pretty sure I was late, and I'm 99% sure that I saw little blinky tail lights head off down the highway as I was approaching the start... but despite doing 50km/h behind a truck I never saw another rider. Ok, so drafting a truck down a wet and dark highway is perhaps not the smartest thing I've ever done, but it was too easy an opportunity not to go for.

The loop was cold, I lost feeling in my toes somewhere around Mentone and just tried to set a tempo despite the changeable wind (head, tail and cross). I worked to do each of the hills in E3, trying hard to remember something that's been missing of late. "Finish what you start". Keeping the effort going until I've crested the top and begun down the other side, not just when the gradient starts to ease off.

I'm not going to implement the other rule I had in place a few years ago which was once you stand up you have to stay standing until the top. My focus is going to be more about sitting and putting out consistent smooth power.

D: 93.6km
A: 620m

PMPW: 94kg

Tuesday, 7 June 2011

7/06/2011

Commute:
I missed the rain but there was no escaping the cold. It felt like the tips of my ears were in teeny vices.

The good news was I started to feel less abused.

D: 13.7km
A: 55m

PMPW: 94kg

Monday, 6 June 2011

6/06/2011

Commute:
I'm glad for an easy day on the bike, now if I can work out how to get decent amounts of sleep I'm sure I'll be on the way to getting faster.

D: 13.8km
A: 60m

PMPW: 94kg

Sunday, 5 June 2011

5/06/2011

Melbourne - St Andrews - Melbourne:
A trip into the hills with Jimmy and another mate of his Jason was scheduled and delivered.

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Initially I played with the others on the climbs, by the end I concentrated more on my own pace, working to set a steady E3 tempo and finish off over the top. Finishing off was the hardest part, overcoming my desire to shut it down as soon as the top had been achieved. Others wont be nice enough to wait at the top come race day, so I better get used to the effort now.

I'm not sure what caused the insatiable hunger that overtook me post ride, but an entire sour dough loaf was barely an appetiser.

D: 112.7km
A: 1,655m

PMPW: 91kg

Saturday, 4 June 2011

4/06/2011

Hell Ride:
I really didn't sleep well, not sure why, but it was bad enough that the coffee at Cafe Racer before rolling down to Black Rock didn't make any inroads into improving how tired I felt.

It was a pretty mixed bag from there, a tail wind that had us sitting on 54km/h and chatting, then a side wind that had us single file and chewing stem at 48km/h.

Seeing 90%+ on the HRM convinced me not to go anywhere near the front, I was getting enough of a workout sitting in and last week's struggle past Frankston was still fresh in my mind. Thankfully this week I found power in my legs when we hit the climbs.

As I rolled into a cafe with the Stay True boys for a post ride coffee I realised just how hard the ride had been for me. Despite the sedate trip back up the beach I'd drained two full bottles. For perspective, a month or so back I'd roll on and off the front all day and barely take a sip from 1.



I'd definitely earned a big bowl of porridge.

D: 97.9km
A: 380m

PMPW: 90kg

Friday, 3 June 2011

3/06/2011

Commute:
With today being the last day I'd assigned to this possibly fatal case of the man flu, I knew I had to get serious. It was time to burn it out with the force of 10,000 chillies, or as many chillies as I could consume with half a chicken.

I can't see any negative side to this approach and expect to be firing on all cylinders tomorrow morning for the hell ride.

D: 13.7km
A: 60m

CE: 1/2

PMPW: 90kg

Thursday, 2 June 2011

2/06/2011

Commute:
I hate having to say no to training, today is Thursday (and tomorrow is Friday, Friday, Friday) and that means iron should be lifted. As my tone and previous words will no doubt suggest, I did not lift any iron today.

My sinuses felt several sizes too big for my head and my body was aching. I thought about training anyway, that thought lasted right up until I tried an air squat and almost passed out at the bottom.

I give this crap 2 days to bugger right off. This was day 1.

D: 14.0km
A: 60m

PMPW: 89kg

Wednesday, 1 June 2011

1/06/2011

Commute:
I don't like to admit defeat, in fact I would go as far to say it's against my nature. So with that said, you will hopefully understand how hard it is for me to say this. It's possible that a 2:1 geared 26" SS MTB isn't the best tool for racing roadies down St Kilda rd. This is not to blame my bike for this morning's loss to 3 dudes and a chick on the skinnies, for at the end of the day (and probably the start as well) I am the one responsible for choosing what bike to ride.

D: 24.0km
A: 165m

Fatties:
I need to start tracking laps of the Kew pump track. I tapped out at around 7-8 laps on my way out to fatties, I was knackered!

The inner trails were right at the cusp of awesome, hovering right on the edge between greasy and tacky.

D: 18.8km
A: 185m

PMPW: 90kg