Friday, 30 September 2011

30/09/2011

Commute:
Ok, Sunday is the first round of SSS, I'd like to use the f200 as a gauge of my sprint form.

For comparison here are my times from last year

First round: 13.378
Last Round: 12.639

I did my best f200 in round 5 with a 12.384 effort.

The forecast is for a 25kmish per hour S-SE wind, which isn't ideal for super fast times times at Blackburn, but I'd like to think I can get inside the 12s, ideally around 12.5. So there we go, a goal is set.

D: 13.7km
A: 45m

CE: 1

RHR: 59bpm

PMPW: 94kg

Thursday, 29 September 2011

29/09/2011

Commute:
I should have done some intervals, but instead I looked at the delicious of bacon in my fridge (yes I am suggesting that multiple bacons are referred to as a delicious), and instead chose to consume it.

This was not the best decision I have ever made for my training, it was not the hardest decision I have ever made for my training, but it was up there on the deliciousness scale.

D: 13.7km
A: 45m

RHR: 57bpm

PMPW: 93kg

Wednesday, 28 September 2011

28/09/2011

NRR: (long)
Rolling out of home at 5:40am in bibs and a jersey, life seemed good.

When we were cruising down the highway at 40kmh, life seemed good.

When going up the first two rises out of Frankston and my HR was well under control, life seemed good.

When Danny Kah hit the front leading back onto the Hwy and into Canadian Bay Rd, life seemed less good.

As I watched the lead group ride off up the first pinch, futher along the flat and into the distance over the last pinch of Canadian Bay Rd, life seemed less good.

Smacking turns into a stinking hot northerly wind to get home, quads screaming in pain, life seemed less good.

Sitting at my desk at 9am with 100 hard kms in the legs, life is good.

Time at work: 8:51am

D: 102.4km
A: 520m

Commute:
Rain and thunder/lightning are awesome on a bike as long as you're still warm. Sure tonight temperature wasn't tropical, but 15c and some smattering of wool clothing kept me giggling at the glum faces of people stuck in cars.

D: 7.8km
A: 20m

RHR: 58bpm

PMPW: 94kg

Tuesday, 27 September 2011

27/09/2011

Commute:
You know the sound that grannies make when they hit 24km/h on a bicycle? No? Either do I, because that was waaaaay too fast for me today so I wasn't close enough to hear.

I did my best to stick with the resting plan, exert no effort on the pedals, and you know... generally be restive.

D: 13.7km
A: 45m

RHR: 60

PMPW: 94kg

Monday, 26 September 2011

26/09/2011

Commute:
I was thinking about a conversation I had with Chris yesterday, it goes without saying that the dude is strong and fast, so when he told me that his best kilo times are 1:09/1:10.... and I'm aiming for 1:05 I begin to wonder if I've set the bar way way higher than I can achieve (this year).

D: 11.8km
A: 95m

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

2 x 5 @ 20kg Low bar squat
1 x 5 @ 45kg Low bar squat
1 x 5 @ 65kg Low bar squat
1 x 2 @ 95kg Low bar squat
3 x 3 @ 125kg Low bar squat

1 x 5 @ 37.5kg Press
1 x 4 @ 55kg Press
1 x 1 @ 55kg Press

1 x 5 @ 70kg Dead lift
1 x 5 @ 160kg Dead lift

My dead lifts were better in form than last week, but were hell on my thumbs. I hook gripped the first 3, then swapped to straps for the last two. Straps certainly made the job simpler, and I felt like I could have pulled 165-170.

Let's not talk about the presses. It's been a few weeks since I did them last, it showed. Just to confirm, that wasn't me talking about them, it was... well never mind what it was, it just wasn't the thing that I said it wouldn't be

RHR: 60bpm

PMPW: 95kg

Sunday, 25 September 2011

25/09/2011

ABOC Sprint @ DISC:
1 x 75m Power jump @ 82"
2 x 125m Power jump (seated, pairs, following rider tries to pass) @ 82"
1 x Motorpaced flying entry + 150m solo @ 98"
2 x 1 flying 200 (threesome, following rider tries to pass) @ 98"
1 x 1.5 lap match sprints @ 82"

I got paired up with Chris Ray, he was a little off pace which meant it was almost a fair fight.

I don't quite have the timing on the pass manoeuvre Carl is trying to teach us. It's a little move to use the bank to lose some ground on a lead rider, which then gives you space to get some closing speed before pulling around them and hopefully go on to the win. In my case Chris opens up the gap by himself and I put everything in the pedals to finish in the same straight as him.

My legs are now feeling somewhat used.

RHR: 58bpm

PMPW: 94kg

Saturday, 24 September 2011

24/09/2011

Hell Ride - Arthurs Seat - Windsor:
I'm going to keep this short and sweet. Lee and I took the Hell Ride to Mt Eliza, then continued on to Arthurs Seat for a few extras.

I felt great, pulling turns on the Hell Ride, then Lee and I ended up exploring Caldwell Rd in what can only be described as an escalation of stupidity where neither of us wanted to back down (seriously it was steep and I was worried about my brakes). Once safely at the base of the mountain we of course turned and headed up the regular route.

I'm going to pen myself as officially over the plague that ravaged me a week or two ago, there will be no excuses on intervals, though I might not have 4 coffees before the next session. It's possible that's what sent me into a world of NQR last time.

D: 157.2km
A: 1,185m

RHR: 56bpm

PMPW: 94kg

Friday, 23 September 2011

23/09/2011

Commute:
I'm going to put yesterday behind me. What's done is done and what isn't done isn't done.

Tomorrow I'll go round with the Hell Ride, see how the legs fair after almost 2 days break, here's hoping the weather holds up.

D: 23.8
A: 75m

CE: 1

RHR: 58bpm

PMPW: 92kg

Thursday, 22 September 2011

22/09/2011

Commute

D: 18.7km
A: 70m

Intervals:
1 x 5 min E1
5 x 10 sec MAX:2
5 x 10 sec HCLR:2
1 x 5 min E1
1 x Tabata
1 x 5 min E1
1 x ¾ Tabata
1 x 5 min E1
3 x 1 min ITT 60s:2
3 x 30s ITT:2
1 x 5 min E1
1 x 5 min E3 r/up
1 x 5 min E1


I pulled the pin 1/4 of the way through the Tabata. I'd lost all power and my HR was already over 90%. Already, just a few hours later I question weather I made the right call, but at the time it was categorically right. Shit was not right.

RHR: 57bpm

PMPW: 94kg

Wednesday, 21 September 2011

21/09/2011

NRR: (long)
Another day, another ride of redemption which for me equates to nerves. This would be the first NRR long since I was sick and also the first hard ride I'd done with mildly DOMSy legs.

The pace to Mordi was great, more in line with the easy day idea of the regular Wednesday loop. It meant that I could leave my chain in the little ring and just spin the legs through.

From Mordi on to Frankston the intensity lifted slightly, a good pace without any major surges. I have no idea if it was track turns or rolling turns on the front because I never went there, I was still nervous and wanted to keep as much in my legs as possible for the hills.

Have I mentioned I was nervous yet? Yes? Good, because it's true, I was nervous. I think this is an important point because I'd hope that 6 weeks out from the Warny I'd have an unstoppable wave of confidence inexorably building up.

The hills were (as normal) flat out, I turned from the highway into Canadian Bay with my HR hovering near my threshold, and made a snap decision to try a different tactic than normal. Instead of coming out of the draft of the lead riders and attacking hard out of the saddle for the initial section, I sat and span. A small gap opened to those that used my normal tactic, but they didn't get far and my HR stayed a fraction lower for longer than normal. Through the middle I made ground and when I hit the last pinch... well there's not happy result here, that last bit just plain old hurts.

For the first time in memory I found a good rhythm on Two Bays, my HR sitting at 89% it was no walk in the park, but I didn't blow up partway up which was great.

So, I still suck in the hills, but I feel that I'm only a fraction down on where I was a few weeks back. That is slightly confidence inspiring. It's not an unstoppable wave that's inexorably building, but it's a start.

Of note was an evil stack by one of the Cycling Inform guys. Rich has photos and the full story (click me!).

Time at work: 8:52am

D: 101.8km
A: 465m

Commute:

D: 9.7km
A: 30m

RHR: 62bpm

PMPW: 93kg

Tuesday, 20 September 2011

20/09/2011

Commute:
I feel like I keep discovering the same bits of information, today I sat down and discovered that I climb slowly.

Below are a list of times for the climb out of Strath Creek from Sunday's Gran Fondo.
Me - 28:11
Tim - 25:23
Leigh - 25:21
Wade - 24:50

Rough maths puts my time at roughly 12% slower than guys I'd hope to be within cooee of. Oh well, I'm not aiming to be awesome up hills, there's one at Camperdown in the Warny and a the banking at DISC is pretty steep, so really it's not something I need.... yet I cant shake the feeling that I should be quicker when the road turns up.


D: 13.7km
A: 45m

RHR: 57bpm

PMPW: 93kg

Monday, 19 September 2011

19/09/2011

Commute:
I'm going to make an assumption, the assumption is that I am recovered (I went to sleep at 4:30pm last night afternoon) and thus this mornings RHR is indicative of what a RHR should be.

58-60bpm, that's my new baseline.

Recovered or not, I had no get up and go in my legs today, soft pedalling was not a choice, but really that's not a bad thing as it was a bloody gorgeous day to be on a bike, so spending more time in the saddle was a good thing.

D: 13.7km
A: 45m

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

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
5 x 5 @ 110kg Low bar squat

1 x 5 @ 40kg Bench press
1 x 1 @ 77.5kg Bench press
1 x 3 @ 72.5kg Bench press

3 x 4 @ 40kg Power clean

Ok so maybe I'm not 100% yet, I worked through the 2.75 tonnes of squats but I had no punch for bench press and pulled the pin on the whole thing after when even dropping back 5kg I struggled.

There wasn't going to be a point in trying to go heavy on my power cleans, it was a given that it wouldn't happen, so I kept to my warm up weight and worked on form for the night.

RHR: 62bpm

PMPW: 92kg

Sunday, 18 September 2011

18/09/2011

Amy Gillet Gran Fondo:
I opted to ride with the boys from Baum rather than try and help Timmy. A bit soft, but a delightful way to spend a sunny spring morning.

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We cruised the Great Ocean Road, a few pushes oh the rolling hills, but generally the pace was genial.

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P9180013

Once we turned off towards Forrest and the main climb of the day began, the gloves came off... the jersey was unzipped, and arm warmers were pushed down. Nick rode off at a pace no one else was willing to try and hold. David and I set about limiting the damage, I set the pace to start, then he pulled through halfway up.

P9180019

Not long after that photo I realised Dave's pace was slowly but surely ramping my HR up. I'd had it pegged at 175 bpm, by the time I fell off his wheel it was in the high 180's. Moments later Jimmy caught me and we finished off the climb and waited for Jeff, Darren and Steve.

Steve rode straight through (and on to "win" the day), Darren rode up somewhat worse for wear and from then on we took turns to ensure he'd make the end and more importantly, that Prue wouldn't yell at us.

P9180023

D: 120.9km
A: 1,665m

RHR: 64bpm

Saturday, 17 September 2011

17/08/2011

Hell Ride:
Another morning, another round of nerves. I rolled down with Lee and Jarrad before the ride itself got under way. The pace from there was good, a slight tailwind kept us in the high 40's and I accidently found myself at the front pulling a turn. It hurt and I decided that was the last one for the day, so drifted back into the comforting company of 60+ odd blokes.

A a set of lights in Chelsea split the bunch in twain, then another one split us again. We caught the middle bunch, obviously by "we" I mean whoever was on the front, judging by how spent he looked after the catch I think it was Jarrad. Anyway, from there it was a nice roll into Frankston, a hard charge to Mt Eliza that had me top 92% MHR, and then a leisurely two up roll back to town.

P9170001

I got chatting with Matty Lloyd as we rolled out of Frankston, no not the great Essendon full forward, the skinny guy that won a national road title at Mt Bunny, a Giro stage into Marina di Carrara, and the mountain classification at the very same Giro. He's a nice bloke, he had exactly the same stories that everyone has, hard days in the saddle, giggles with mates.... though all of his start with "Oh yeah at the tour a couple of years ago....".

I plan to take his money at SKCC crits this summer.

D: 97.7km
A: 320m

RHR: 65bpm

PMPW: 92kg

Friday, 16 September 2011

16/09/2011

Commute:
I've been avoiding looking at my time from last weekend, at the splits that when added up will tell me just how far off a 1:05 kilo I am right now. It's time to face that face on, it's better to know what I have in front of me than to hide it away and hope that things will be ok.



1/4: 8.4
1/2: 4.63
1: 8.26
1 1/2: 8.37
2: 8.36
2 1/2: 8.87
3: 9.12
3 1/2: 9.59
4: 9.98
Total: 1:15.58

Ouch, you can see that I went ka-boom at the end of lap 2.

Ok, this will need to be done again before metros, this time when I'm not sick, and this time I will "float" lap 2.

D: 15.9km
A: 55m

CE: 1

RHR: 58bpm

PMPW: 92kg

Thursday, 15 September 2011

15/09/2011

Windsor - Eltham - Melbourne:
Riding success! Steve and I met in Kew and rolled Rosanna and Banyule flats to Eltham before turning and heading for the city so I could make an 8am meeting.

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We pushed hard on a few hills, especially back up Burton St from the corner of Main Rd. In a matter that can only be stated as stating the bleeding obvious, it turns out that pushing until it hurts.... hurts. I'm sure I'm missing some ability to go hurt and also a bit of top end, but it's hard to judge the sensations my still recovering body is giving me.

D: 52.1km
A: 665m

Commute:

D: 7.8km
A: 30m

RHR: 57bpm

PMPW: 93kg

Wednesday, 14 September 2011

14/09/2011

Commute
That's. Freaking. It. Tomorrow morning I'm going to go for a ride. If I don't go for a ride then sometime during the day I'm going to stab someone with a computer mouse. It wont be pretty.



D: 13.7km
A: 45km

RHR: 60bpm

PMPW: 92kg

Tuesday, 13 September 2011

13/09/2011

Commute:
I'm starting to get antsy with this whole "recovery" crap, I want to be well, I want to be well now, I want to be well now so I can ride my bike, I want to be well now so I can ride my bike hard. I want to be well so I can think of a better language device than repetition.

I might have to revise my plans for this weekend. Previously I'd promised to drill myself in service of Tim McGrath at the Amy Gillet Gran Fondo in aid of a category win for him. I might need to scale that back to just riding with some mates on gorgeous roads.

D: 13.7km
A: 45m

RHR: 65bpm

PMPW: 92kg

Monday, 12 September 2011

12/09/2011

Commute:

D: 13.7km
A: 45m

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

2 x 5 @ 20kg Low bar squat
1 x 5 @ 45kg Low bar squat
1 x 5 @ 65kg Low bar squat
1 x 5 @ 95kg Low bar squat
3 x 3 @ 120kg Low bar squat

1 x 5 @ 70kg Dead lift
1 x 5 @ 160kg Dead lift

I'm not well (yet) but nothing was going to stop me shifting some big weights tonight, my main aim was a set of 160kg dead lifts. I desperately wanted a sense of achievement, after a week of attempting few things and failing at them anyway.

I had some control issues on the squats, the first rep of each set was a rude shock at just how much 120kg weighs and it took until the last rep to remember to keep my knees apart like a good girl. Once I got that sorted they went up just fine.

The dead lifts were happening, with or without proper back tension. To put that another way, they happened despite a lack of it. I'll stay at this weight, shift to a hook grip, and get my back rock solid again.

RHR: 68bpm

PMPW: 93kg

Sunday, 11 September 2011

11/09/2011

ABOC Sprint @ DISC:
1 x 125m Power jump @ 82"
1 x 1 Entry @ 82"
3 x 125m Seated power jump (in pairs) @ 82"
1 x 1,000m @ 100"
1 x F200 following (try to pass) @ 100"
1 x F200 leading @ 88"

I'm not recovered, but Carl had offered to give me track time for a Kilo and that's something I wasn't going to miss.

What resulted was a near replica of last time. Good to know I've learnt from experience and listen to others.

Ok, here's the lessons that I will promptly ignore the next time I do an ITT.

* Don't be sick
* Keep your head up out of the gate (straight arm dead lifts)
* Float lap 2

The first one is important, I only managed 1,400 Watts out of the gate, down considerably on what I know I'm capable of. I'll be back for this one.

Also.... I still haven't found my goat. Please, if you see it, tell it to come home.

RHR: 65bpm

PMPW: 92kg

Saturday, 10 September 2011

10/09/2011

Rest:
Another day without training, a little frustrating but I'm going to trust the system I put in place to judge such things.

RHR: 75bpm

PMPW: 91kg

Friday, 9 September 2011

9/09/2011

Commute:
So I'm not 100% yet, but I've passed several important milestones. Firtly, I don't feel like arse any more (looks is a different matter... but par for the course) and secondly (and more importantly) Vegemite is back to its full, delicious flavour.

RHR: 76bpm

D: 14.1km
A: 50m

CE: 1

PMPW: 91kg

Thursday, 8 September 2011

8/09/2011

Commute:
I woke up feeling better, not great, but even with the nervousness that I might be wrong about how well I feel, I feel better. It has been a rough 24ish hours. You know how they talk about the journey being more important than the destination? Well that doesn't apply here! Neither the journey nor the destination are much chop at all. Would not buy again. Would not recommend.

In an act of sensibleness I'm going to check my resting/waking HR for the next couple of days as a measure of my wellness, I didn't this morning but given that my ride felt like a ~90-100bpm HR effort was instead 130bpm, well I'm going to guess that it was elevated.

Anyway! I managed to recoup some of my commuter cup pride by overtaking some people today on my way in. All bar one person I saw fell to my whopping 32km/h effort! I even made it into the big ring on my way home, usually this is of no note because on most of my rides I'm a big gear pusher (hey man, wanna buy a big gear? The first ones free man, just come back to me if you want any more. Highest quality shimano dude, this shit is pure 53t DuraAce!), anyway, yes I used my big ring on the way home, and it was good given that it has been absent from my last few rides.

The down side to all of this feeling better malarkey is I had kinda hoped that it might prevent me from doing a kilo on Sunday. If I continue on this wellness path.... I better remember to pack a spew bucket.

D: 14.2km
A: 45m

PMPW: 91kg

Wednesday, 7 September 2011

7/09/2011

Commute:
I'm not sure if I ache because of monday's weights, if it's because I've coughed all night or simply because I have man flu plague.

There was no one on my ride in, this lead to a sense of security around my southern division commuter cup championsip title. Sadly it was a false sense of securuty as my condition worsened throughout the day and there were dozens of people out to trounce me on my way home. Thankfully there were no Huffys, I dont think I could bear the shame of being passed by one, and in the state I've been in all day, there is no chance I could have faught back.

Oh well, it's 8:30pm, time to go to bed.

D: 13.7km
A: 45m

PMPW: 94kg

Tuesday, 6 September 2011

6/09/2011

Commute:
I know I've had a hard week or two of training, but I did not expect to wake green monsters inhabiting my lungs.

It's not a good sign, but the plan is still the same, to prioritise rest and recovery, then see where that leaves me.

D: 13.7km
A: 45m

PMPW: 94kg

Monday, 5 September 2011

5/09/2011

Commute:
I thought about riding out to the Haus this arvo, but instead opted to roll easy to/from work and drive to preserve my legs for the efforts. They've still got a hollow/well used feeling from the last week and the weekend's antics.

D: 13.8km
A: 45m

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

2 x 5 @ 20kg Low bar squat
1 x 5 @ 45kg Low bar squat
1 x 5 @ 65kg Low bar squat
1 x 2 @ 85kg Low bar squat
5 x 5 @ 105kg Low bar squat

1 x 5 @ 40kg Bench press
1 x 5 @ 72.5kg Bench press
1 x 3+1+1 @ 72.5kg Bench press
1 x 1 @ 72.5kg Bench press

1 x 4 @ 40kg Power clean
1 x 2 @ 72.5kg Power clean

The squats went up, the form was good aside from the occasional one to shallow or too deep. That's as much positive as I've got for the day as both bench press and power cleans highlighted how trashed my body was.

Sleep now becomes one of my highest priorities. I'll manage training on a day by day basis.

PMPW: 93kg

Sunday, 4 September 2011

4/09/2011

Melbourne - Mordialloc - Melbourne:
I organised to meet the soleDevotion boys for a "coffee ride" to Mordi and back.

With a roaring northerly at our backs the way down was pleasant... until Peter and I rolled to the front and started to halfwheel each other.

Last thing I know from before the rest of the bunch sprinted around us was my speedo reading 58km/h. We were flying!

D: 47.9km
A: 130m

ABOC Sprint @ DISC:
2 x 125m Power jump (react to lead rider) @ 98"
1 x 250m Seated power jump (react to lead rider) @ 98"
1 x 375m MAC @ 98"
1 x 375m MAC @ 100"
1 x 500m MAC @ 100"
1 x 250m Wind out @ 82"

I hit a new PB for power (1,688W) and recorded over 71km/h in an MAC. Given how my legs felt from the last two days of riding, I'm going to take the night as a positive one.

I think my peak power is still higher yet, first off as I alluded to before, my legs were not feeling terribly fresh today. Secondly I had 2 other efforts at over 1,650W and another in the 1,500s. While being able to repeat the performance is good, it implies that my true single effort maximum is higher yet.

CE: 1

PMPW: 92kg

Saturday, 3 September 2011

3/09/2011

Melbourne - Christmas Hills - Kinglake - Melbourne:
It's nice to be back at a time of year when an early morning ride doesn't require lights. Today's plan was to roll with Downie to meet Jim, BJ and Erin for a reverse version of last week.

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As we got set to roll from the Rosanna Safeway a bunch of around 10 TKM boys rolled past and all our eyes lit up, rabbits! Moments after we jumped on the back I realised I knew a few of the boys (Liwa, Byron and Ash), so I rolled up and chatted about routes. Ash was in charge and was hoping to try some of our favourite roads and so it came to be that our routes and groups merged. Mt Pleasant Rd, Stony Creek Rd, Pidgeon Bank Lane, Clintons Rd. It was the best of both worlds, we got a range of riders to play with, they got a range of new roads to play on.

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As we turned right out of St Andrew, up toward the Kinglake climb I was pretty confident, I'd been strong on all the short hills our routes took us up, my main rival seemed to be a dude named Ben. I camped on his wheel and let Ash and Byron set the pace from the start. As we rode into the teeth of an oft cruel headwind I watched my HR climb through 160, 165, 170 and 175. As it creeped past 180bpm I started to realise these boys may have been holding back, or that this was just not my type of climb. We'd long since gapped everyone else, and as my HR ticked over 184 beats I noted the small gap to Ben's wheel. I stood, I sat, I stood, I sat and that was all she wrote. I watched them ride off and set about battling through the wind to the top by myself.

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We turned back rather than on to Healesville, continuing on into/through that wind was not going to end pretty, so we added in extras by detouring via an old favourite in Flat Rock Rd.

D: 148.2km
A: 2,425m

PMPW: 93kg

Friday, 2 September 2011

2/09/2011

Commute:
All through my morning workshop/meeting, and even through my destruction of a chilli coated flame grilled chicken, my right quad twitched rhythmically. Sadly, being part of me, the rhythm was pretty poor and barely kept to, certainly not something anyone with dancing abilities would tap their toes to.

D: 14.6km
A: 60m

CE: 1

PMPW: 93kg

Thursday, 1 September 2011

1/09/2011

Commute:
I took this as easy as I could, give my legs a chance to move and flush out yesterday's beating without stressing them before tonight's. It wasn't all rancho relaxo for my legs though, I gave them one short effort up a hill in Toorak Rd a reminder that they will be required to work later.

D: 14.3km
A: 65m

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

A 20 minute E3 effort, I supposedly have Tom Leaper to thank for that one. Even half way across the city he's ripping my legs off.

I think I did the ITT and E3 at the end right, I didn't see any rest on the program so it was 1 on one off for 10 minutes and then straight into 5 on. I found the 1 minute efforts hard to gauge, a few I went out hard and exploded, barely keeping my legs moving for the full 60 seconds, others I went out a little easier and worried that I was being soft.

PMPW: 93kg