Monday, 31 October 2011

31/10/2011

Commute:

D: 14.8km
A: 110m

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

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

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

1 x 1 @ 90kg Dead lift

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

RHR: 54bpm
PMPW: 96kg

Sunday, 30 October 2011

30/10/2011

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

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

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

RHR: 59bpm
PMPW: 95kg

Saturday, 29 October 2011

29/10/2011

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

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

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

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

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

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

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

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

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

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

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

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

D: 259.3km
A: 1,085m

Post race cheeseburgers: 10

RHR: 63bpm
PMPW: 94kg

Friday, 28 October 2011

28/10/2011

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



D: 45.6km
A: 145m

Commute:

D: 37.8km
A: 95m

RHR: 56bpm
PMPW: 95kg

Thursday, 27 October 2011

27/10/2011

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




D: 14.4km
A: 55m

RHR: 58bpm
PMPW: 95kg

Wednesday, 26 October 2011

26/10/2011

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

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

D: 44.4km
A: 140m

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

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

D: 15.6km
A: 45m

RHR: 54bpm
PMPW: 94kg

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

Tuesday, 25 October 2011

25/10/2011

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

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

D: 10.7km
A: 45m

RHR: 53bpm
PMPW: 95kg

Monday, 24 October 2011

24/10/2011

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

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

D: 14.8km
A: 110m

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

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

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

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

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

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

RHR: 57bpm

PMPW: 96kg

Sunday, 23 October 2011

23/10/2011

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

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

RHR: 54bpm

PMPW: 95kg

Saturday, 22 October 2011

22/10/2011

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

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

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

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

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

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

Blah blah blah, on to the results.

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

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

D: 84.8km
A: 1,395m

PMPW: 94kg

Friday, 21 October 2011

21/10/2011

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

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


Lunch!

RHR: 64bpm

PMPW: 94kg

Thursday, 20 October 2011

20/10/2011

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

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

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



D: 42.3km
A: 130m

Commute:

D: 15.2km
A: 45.0m

RHR: 58bpm

PMPW: 94kg

Wednesday, 19 October 2011

19/10/2011

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

North Rd to Mordi was easy.

Frankston (homeward bound) to Brighton was easy.

Modri to Frankston was tough, but rewarding.

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

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

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Time at work: 8:56am

D: 102.4km
A: 495m

Commute:

D: 7.7km
A: 25m

RHR: 58bpm

PMPW: 94kg

Tuesday, 18 October 2011

18/10/2011

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


This is valid recovery.... right?

D: 13.7km
A: 45m

RHR: 53bpm

PMPW: 93kg

Monday, 17 October 2011

17/10/2011

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

I'm retiring from track sprinting.

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

D: 79.6km
A: 500m

Power Haus:
1 x 100 Skips

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

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

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

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

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

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

RHR: 57bpm

PMPW: 95kg

* well at least until the 6th of November.

Sunday, 16 October 2011

16/10/2011

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

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

CE: 1

PMPW: 95kg

Saturday, 15 October 2011

15/10/2011

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

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

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

D: 107.7km
A: 340m

RHR: 57bpm

PMPW: 95kg

Friday, 14 October 2011

14/10/2011

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

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

D: 15.7km
A: 45m

CE: 1

RHR: 60bpm

PMPW: 94kg

Thursday, 13 October 2011

13/10/2011

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

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

D: 44.3km
A: 145m

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

D: 14.3km
A: 45m

RHR: 58bpm

PMPW: 94kg

Wednesday, 12 October 2011

12/10/2011

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

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

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

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

Time at work: 8:45am

D: 102.8km
A: 465m

Commute:

D: 7.8km
A: 20m

RHR: 59bpm

PMPW: 94kg

Tuesday, 11 October 2011

11/10/2011

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

D: 13.8km
A: 45m

RHR: 61bpm

PMPW: 95kg

Monday, 10 October 2011

10/10/2011

Commute:

D: 11.9km
A: 75m

Power Haus:
2 x 1min Row

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

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

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

3 x 6 Chin ups

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

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

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

RHR: 52bpm

PMPW: 95kg

Sunday, 9 October 2011

9/10/11

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

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

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

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

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

D: 27.5km
A: 450m

RHR: 57bpm

PMPW: 95kg

Saturday, 8 October 2011

8/10/2011

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

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

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

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

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

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

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

D: 152.0km
A: 980m

RHR: 57bpm

PMPW: 95kg

Friday, 7 October 2011

7/10/2011

Commute:

Round 1: (9:48)

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

Round 2:

John gave me way too much room and track advantage.

Round 3:

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

D: 13.9km
A: 50m

CE: 1

RHR: 56bpm

PMPW: 95kg

Thursday, 6 October 2011

6/10/2011

6am NRR:
I didn't sleep well, spending what felt like half the night either tossing or turning. My resting heart rate was up. My legs felt tender.

I chose to ignore all that and go play with the NRR 6am bunch, to pull turns and to play in the sprint.

In true 6am style there was no working group, just attacks and chases. So I chased attacks, I pulled big turns and I fought to stay up front all ride. It was awesome. 45km now feels retardedly short, meaning I was confident to dig deep and go after anything that moved (that means bikes... I don't want to know what you were thinking. Perverts!)

I want to do this ride again and really have a crack at the sprint, It will give me a good guide to how I'll perform in Crits. I suppose the alternative is to just race a few crits.

This week I went early with another guy, hitting out of the corner in Elwood, hoping to create a gap and TT the last 2-3km. Even at 60+ km/h we had guys on our wheel, with a further km to go it was clear it wouldn't stick, so I lost the motivation to push on.

So yeah, I'm glad I ignored the potential excuses this morning as I'm now feeling pretty good about my fitness. I cant wait to put some speed work into my legs and get at some races.


Unrelated, but inspiring none the less.

D: 45.7km
A: 140m

Commute:

D: 14.4km
A: 50m

RHR: 62bpm

PMPW: 95kg

Wednesday, 5 October 2011

5/10/2011

NRR: (long)
Another edition of NRR long, another lesson in the hills, another furious homeward leg.

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The calm before the storm.

I tried to go with everyone on Canadian bay rd, you can see above I was a mere couple of wheels of the front, but I couldnt gold it. I hit 191 beats before the flat spot and ran headlong into the wall giving up 20-30m in mere moments. From there it was a quick attempt to recover and then go about limiting the damage.

With the Warny only 4 weeks away boys were flexing their muscles on the flat as well. Turns ranged from 45-60km/h and was far more attacky than normal.

Time at work: 8:52am*

D: 102.3km
A: 470m

* after the smashfest of NRR, St. Kilda to the CBD was piano so this time is a deceptively bad.

Commute:
A return of my favourite game, get on the front of some over enthusiastic commuters and see what speed they can hold on to. No one made it past 50km/h, they may not have even survived 45, but beyond that speed I had no spare energy to check.

D: 9.5km
A: 30m

RHR: 60bpm

PMPW: 93kg

Tuesday, 4 October 2011

4/10/2011

Commute:
Had a little bit of DOMS today, I'd say that on a scale of 0 to 10, where 0 is none, 10 is the worst DOMS I've ever had, and 11-13 is hyperbole used to suggest I'm more hardcore than I really am. Well on that scale, I'd rate it a 2.5.

I'm still avoiding looking at Sunday's videos. I know they're over at YouTube, but I'm not ready to see my failures. Friday, Friday I will review them

D: 14.1km
A: 40m

PMPR: 94kg

Monday, 3 October 2011

3/10/2011

Commute:
Results are up from the weekend. I haven't had much of a chance to look at them though it was nice to see the loss to Stew Lucy was actually the fastest race of the day. Well not nice, because I still feel I was more than capable of winning the race, but seeing 12.4s helps the pride a little.

D: 10.8km
A: 75m

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
5 x 5 @ 115kg Low bar squat

1 x 5 @ 40kg Bench press
1 x 5 @ 72.5kg Bench press
1 x 4 @ 72.5kg Bench press
1 x 3 @ 72.5kg Bench press

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

Up to 115kg in the squat on my volume day, the weight that I decided that form was shot during my 3x5s. I'm far stronger than last time I was here, but I'm screwing my back under the bar as soon as I start to move upwards.

Carl and I feel a bit stumped, perhaps I should re-try squatting with a bare bar and see what happens without the top squat in the equation.

RHR: 61bpm

PMPW: 94kg

Sunday, 2 October 2011

2/10/2011

ABOC SSS:
Well that was an odd day. I started on a high, qualifying fastest despite clipping my pedal on the fence and it delaying the start of my sprint.

f200: 12.64ish

From there the highlights were somewhat lacking. I attacked early but couldn't hold on to a lead to beat out Jay Castle in my first heat.

I attacked early again against John Cochrane and took a win.

The final round against Stew Lucy would decide if I raced for 1st/2nd or if I packed my bike up and attacked the sausage sizzle. Stew attacked and then I'm not 100% sure what I did. I think I eased up on the pedals AND took some hight on the bank. End result I missed the chase down and ended my day early.

So, I'm well pleased with the f200 and shitty about the racing. I look forward to reviewing the times and videos.

Taking a broader view of the day, there were a few others that had bad days, and to me, it's how we respond to bad days that matters most. One ray of light is the performance of James Dann, he was a mere 2 hundredths down on me in the f200, a massive jump off last year, and he had two narrow losses to the eventual winner. This is a good thing, not just because we're all hoping to watch him succeed given the hard work he's put in and that we just plain old like him. It's also a good thing because some of those of us that didnt have great days, train the same way he does. So tomorrow, I will go to the Haus, I will take heavy things and I will make them succumb to my will.

Next round Chris Ray will be back and it's time to challenge his reign.

RHR: 60bpm

PMPW: 95kg

Saturday, 1 October 2011

1/10/2011

Hell Ride:
I'm proud that I went out today. It wasn't raining when I left the house, but the roads were wet and the forecast was grim.

I found cafe racer almost empty, perhaps all the soleDevotion boys were saving their legs for tomorrows start to the crit season.

As the clock tower in Black Rock showed 6:55am there was only me and the guy I rode down with, by 7am we had 8, and the final total when you add in the riders we picked up en route was a measly 10.

There was no super intensity with the pace, 2 up all day long with long turns on the front. The pace from Frankston to Mt Eliza was enough to push me given there's not a lot of drafting at that pace and on kids the size of the ones at the front.

That's really the story of the day, drizzle set in at Frankston so sitting on the front was an advantage that I begrudgingly gave up.

D: 97.6km
A: 310m

RHR: 60bpm

PMPW: 94kg