Saturday, 31 December 2011

31/12/2011

Hellride:
I might have mentioned this before, but if not...I am a fanboy. I love that at this time of year I get to ride with guys I admire.

Today's highlight was rolling turns with Baden Cooke, yes it was only one and it neigh on killed me to come through, but I'll take it. That happened around Seaford, so when we hit Frankston and Matt Lloyd and Daniel Teklehaymanot hit the hills hard, I in my slightly less that perfectly recovered state suffered.

PC310005

The way home was a touch more pleasant, the pace eased up and we rode 2 up chatting through to Mordi. Distracted by said conversations I didnt notice how far back down the bunch I was and thus had to work too much to get near front before the sprint, leaving me to watch Baden play with Will and Nick Walker (for the record Will won, Nick 2nd and Baden 3rd).

D: 96.4km
A: 380m

PMPW: 97kg

Friday, 30 December 2011

30/12/2011

Commute:
A tough day, not because I was back at work, but because I was back at work and none of my usual baristas were.

D: 13.8km
A: 50m

CE: 1

PMPW: 97kg

Thursday, 29 December 2011

29/12/2011

Bendigo - somewhere - Bendigo:
An hour and a half on Sean's road bike with Hurley and Bailey. I'm not exactly sure where we went, how far it was, or how much elevation we gained. What I do know is I started off pedalling oblongs and ended merely pedalling squares.

Shepparton Xmas Carnival:
I had one main thought for the day, to take initiative and thus have an impact on the races I took part in.

Scratch - Like yesterday the first race was a tester to see how I was fairing, I sat on and rolled over the line behind the sprint. I felt ok, not great, but not too bad.

Keirin Heat - I took 3rdish wheel and rolled around behind the bike (and two others) pretty happily. As the bike peeled off the 2 enduros in front of me were keeping the pace reasonable. in the back straight some guys hit and I moved out around, feeling confident that I had a great chance at a top 3 spot (a finals berth).

Somewhere between the start of turn 3 and the exit of turn 4 Dan Ellis coming through above me collected my elbow, I sucked my bike under me to get around his back wheel (as opposed to hitting his bike and the track) then hooked the ever living shit out of Jacob Schmid. He clipped my elbow, and I repeated the process, all the while figuring I was going to taste the concrete of the track.

I'm a little disappointed that I didn't get to finish my sprint, i felt I was good for a run in the finals. Of note, I joked with Hurley before the race how it would be cool to rub shoulders (literally) with Ellis.... the reality was a little more poo inducing that I imagined.

Handicap Heat - I worked to get on the back of Tyler and a couple others who started 30-45m in front of me, as we rounded up the bunch I noticed Dan Ellis was on as well. From there i stopped thinking. I found myself at the front in the back straight, rolled off coming into the home straight for the bell and went up the bank looking for a spot at the back. WRONG MOVE! Bike races accelerate on the last lap, I should have gone down to mid bunch at most and taken a partial sit before kicking for the line. Instead I went to the back, struggled to get the last wheel and rolled through for the line well behind the race.

Scratch - Upfront I didn't think I'd make 5km, I'm happy I did. I tried to follow Stuart Vaughn on last lap, it hurt before he moved and it hurt more at his speed. He got us up 5-6 places and I rolled over the line in around 8th, half the length of the straight from the winners. I need to have more efforts like that one, where despite the agony in my body I keep pedalling.

PMPW: 96kg

Wednesday, 28 December 2011

28/12/2011

Bendigo Xmas Carnival:
My first crack at a Christmas carnival, a chance to practice pacing for the kilo and just generally just to get more track time.

Scratch - I was in A grade and kind of scared, there was one dude who I knew from watching Olympic Games coverage. In short, I was not in Kansas anymore. I sat on and when we came through for the bell and I found myself at the back, I sat up and just rolled through to the line without contesting.

Keirin Heat - I picked the wheel of a big dude, then I got down low and did my best to ride smooth and consistent to conserve as much as I could for the kick. At 350 to go my big guy went, I probably had the legs to follow but I paused for a moment and let Emmerson Harwood take his wheel. I finished 4th or 5th, and given the top 3 went through to the finals I regret not following the first move as it may have been the difference between watching and racing again. Of note was my back wheel slipping up the shallow banking through the last corner. Not a confidence inspiring thing and a big influence in me now not being a fan of the Bendigo track.

Handicap - I was the back marker @ 60m. Let me say that again, I was considered the best rider in my heat by the handicapper. I considered the handicapper to be the craziest dude at the race. Anyway I went hard off the line to catch the next few riders, swapped out a turn or two and by lap 2 or 3 we'd basically caught the bunch. @ 200m to go I was 3-4 riders back, a few enduros attacked and I kicked and moved out into space. Rounding turn 3 I felt contact with my hip and heard a rider behind me struggle and crash, then more crashes just behind me. It is not a cool sound and I lost the drive through my pedals and rolled the line 4th or 5th, too far back to make the finals. I wanted to ask the commissaires to consider the contact, but firstly I didn't finish off the race and secondly, guys were on the ground and eventually in ambulances, so I shut up and sat back.

Motor Pace - A good old fashioned country motor pace where the guy on the bike just brings up the pace leaving 1/3 of the field to race to the line. I made it through 10ish laps but some choppiness to the line was taking it's toll on my legs. When i got to the front of the line and had the best sit in town (on the moto), yet was still barely hanging on, I knew it was my time to exit the race. Seeing world class sprinters out before me helped ease the disappointment.

PMPW: 96kg

Tuesday, 27 December 2011

27/12/2011

Windsor - Two Bays - Windsor:
I was after an easy ride to Mordi and some quality cafe time, what was on offer was "Two Bays loop - easy" with Lee, Mal, Jarrad and a few others.

To their credit the pace really was quite pleasant on the way down, then despite having heavy legs I might have started the shenanigans on Canadian Bay Rd and thus had to back it up on Two Bays Rd. I took like honours on the first, but Lee (as always) came through me on Two Bays and relegated me to 2nd (2nd isnot the "as always" bit).

PC270001

From there it was two up with a tail wind back to a quiet cafe in the sun and an afternoon of combined DOMSy and tired legs.

D: 102.4km
A: 500m

PMPW: 96kg

Monday, 26 December 2011

26/12/2011

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

2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 80kg High bar squat
1 x 2 @ 120kg High bar squat
5 x 5 @ 132.5kg High bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 71kg Bench Press

1 x 5 @ 80kg Dead lift
1 x 5 @ 160kg Dead lift



With 2 days of racing midweek I did ponder sets of singles tonight, but soon had to admit that the races don't matter massive amounts to me and that regular training should continue.

I went at each set with the "get it fucking done" mental attitude that's featured the last few weeks and came away with 2 new PBs, including the breaking of the bench press record that has stood for some time.

I lost some concentration on my last deadlift and felt my back rounded rather than my shoulders pulling my whole body (and obviously the bar) upwards, so I'll repeat the weight next time.

PMPW: 96kg

Sunday, 25 December 2011

25/12/2011

Intervals:
1 x 5min E1
2x 6s HCLR
1x 7s PG+12 @ 0rpm (left leg)
1x 7s PG+12 @ 0rpm (left leg)
1x 8s PG 80rpm
1x 8s PG 70rpm
1x 7s PG+4 70rpm
1x 7s PG+4 70rpm
1x 8s PG+4 60rpm (Seated)
1x 8s PG+4 60rpm (Seated)
1x 12s PG-4 90rpm (Seated)
1x 10s HCLR
1 x 9min E1

Intervals on christmas morning..... why? Because fuck you, that's why!

PMPW: 96kg

Saturday, 24 December 2011

24/12/2011

Hell Ride:
I had the bright idea to change my chain and chainrings last night, the chain was worn and it felt like the right time to put on the 44/56t TT rings. Well, as is always the way with anecdotes I start in this manner there was an issue (pro tip: the "I had the bright idea" should have tipped you off).

Anyway, back to the surprising bit where something didn't go quite as expected. It turns out the new chain and the old cassette did not love each other. Especially the smaller cogs, where a distinct lack of "special hugs" was going on. In other words, I was set for a 100km ride, with numerous pro tour riders, and didn't have access to my fastest gears.

Thank fuck for the 3 extra teeth on the big dog, even with then I was spinning pretty fast and felt going to the front was out of the question.

PC240002

Lights at Humphries Rd split the bunch from the front 30 riders, I slowly moved my way up the chasers until over the top to Mount Eliza Way I rolled past everyone and to the back of the front 30. Lets be clear here, it hurt like a bastard, but simultaneously felt good.

PC240004

In summary, a quick ride where I span my arse off (sadly not literally).

D: 97.7km
A: 330m

PMPW: 99kg

Friday, 23 December 2011

23/12/2011

Commute:

D: 14.7km
A: 55m

Lunch beers: 2

CE: 1

PMPW: 99kg

Thursday, 22 December 2011

22/12/2011

Commute:
I had two choices for training today, NRR or intervals on the trainer.

I opted for a bit of extra sleep in the morning instead of NRR, but was fully keen to get home, whack the bike in the instrument of pain and drill out some efforts.

What I hadn't counted on was a work lunch with a couple of frothies, and the lure of more in the afternoon sun and with that I got no quality done.



Yeah, not terribly hard/tough/dedicated but bloodly delicious. Just like the 2 pizzas that arrived at the door around 11pm.

D: 15.8km
A: 45m

PMPW: 97kg

Wednesday, 21 December 2011

21/12/2011

6am NRR:
It should come as no surprise that a bloke that's ridden two Giro d'Italias has the legs to sit on the front and hurt an entire bunch, but somehow as I sat behind Tom Leaper at 54km/h I was surprised.

Yep, my comments about a ride are basically about the form of another rider. Tom is a beast, his calves are beasts, yes they're big enough to be counted as an entities separate from him.

D: 43.0km
A: 140m

Commute:



Stalking people with nice musettes isn't weird... right?.... RIGHT?!

D: 26.2km
A: 190.0m

Fatties:
Had a really nice afternoon roll with Rich, Brett and Gus along the inner Yarra trails.

The ones near the Bourke St footbridge are still no go, but further in they still contain plenty of grins.

D: 26.9km
A: 265m

PMPW: 97kg

Tuesday, 20 December 2011

20/12/2011

Commute:
I think I've mentioned it before, possibly recently, I'm not overly impressed with the current state of my weight.

This time last year I was between 93 and 95kg, and you'd probably be right if you suggested that a couple of kg shouldn't make too much difference. If you did suggest that, then I'd be forced to point out that those extra couple are on top of the extra couple I was up compared to 2009 (89-91kg).

It's getting to the point where I really struggle to remember when I was in the mid 80kg range. I know I know, I was playing pure XC back then (badly), and these days I'm much more ruggedly handsome as well as doing a bunch of strength based cycling.

Still, this is what is on my mind, and I might sneak a couple of extra rides in to my schedule to work off what I see as excess.

Less weight, same power, more fast.

D: 13.9km
A: 50m

PMPW: 97kg

Monday, 19 December 2011

19/12/2011

Commute:

D: 11.8km
A: 110m

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

2 x 5 @ 20kg High bar squat
1 x 5 @ 60kg High bar squat
1 x 5 @ 80kg High bar squat
1 x 2 @ 110kg High bar squat
3 x 3 @ 140kg High bar squat

1 x 5 @ 20kg Press
3 x 5 @ 54.5kg Press

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

Squats never stood a chance against me today, I had a great "In, get them done, out" mental attitude that saw me chalk whiteboard marker up a PB for 3x3 and another one for press.

Power cleans are still feeling good, but then I'm still 10kg shy of the max I've achieved and using smaller increments to get there than last time.

An a separate note it was just James Dann, John Cochrane and I in the gym, so we had plenty of time to bullshit chat. I find it difficult to remember that the two of them are 15, they lift weights and race bikes like men already, I can only imagine how fast they'll be by the time they hit 18.

PMPW: 97kg

Sunday, 18 December 2011

18/12/2011

SKCC Crit:
Straight up, I'm going to admit to feeling a little intimidated by the quality of the field at this morning's Crit. Simon Gerrans, Koen De Kort plus a heap of the regular local fast men (and woman).

I sat on the back for the whole race, occasionally sliding up the bunch when there was a lull, mostly concentrating on clicking down before the final corner, and spinning my way out of it. I was proud to say I only got out of the saddle once and that was in the closing laps.

I'd promised to get Lee up to the final corner in a good possition, but when the time came to move forward and start fighting for wheels he was still too flogged from turns/attacks/chasing (I cant remember what he said, and I was too far back to see myself). So I contented myself to roll in with a high quality bunch.

Ok maybe not "content", it never feels great to not have an effect on a race but it will have to do.

D: 60.6km
A: 20m

ABOC Sprint:
1 x 1/4 lap power jump @ 82"
1 x Flying 150m @ 92"
1 x Motorbike Entry + 150m @ 98"
1 x 500m MACC @ 98"
1 x 750m MACC @ 98"
2 x 1.5 lap sprint @ 81"

I lacked a bit of mental focus and physical top end, Carl suggested they'd be liked (neurological fatigue). Whatever it was, I was left feeling like I hadn't gotten the most out of my drills. As such I did a couple of bonus things including being a human motorbike for Carl and chasing some others during their final sprint effort.

CE: 1

PMPW: 96kg

Saturday, 17 December 2011

17/12/2011

Victorian Keirin Champs and Melbourne Cup on Wheels:
A couple of types of racing I hadn't tried before, each at a state/national level. I wasnt sure what to expect and what I wanted to achieve could be best summarised by "try and see".

In the Keirin heat there was only 4 of us, and the top 3 were to go through. I went for the bike getting a nice sit, as Carl (he was the moto rider) pulled off I checked and the other 3 had left me a gap. With 2 and a half laps to go, I attacked. I lost a little speed midway when coming out of a corner I looked over my shoulder and drifted out of the lane, but was well matched by the others as they rolled over the top of me at around 100-150m to go.

The Heats for the handicap (Melbourne Cup on Wheels). I had 50-60m to pick up on the out markers and 120m of advantage over the quickest guys. I pushed hard early and got on to the lead riders after a lap maybe a lap and a half, we pulled turns for the next 4-5 laps but coming into the back straight on the final lap, we were overrun by the quick guys. I tried to kick and go with them, but didn't have the legs I hoped I would.

So there we go, 10c per metre raced (ignoring my handicap start). I'd like to race a couple more keirins and I'm sure the handicaps are good pacing training for 1km ITTs so I'm off to some country carnivals in a couple of weeks.

PMPW: 97kg

Friday, 16 December 2011

16/12/2011

5:45am NRR:
A nice easy roll down to Mordi and back in the little ring chatting at sub E1 heart rates.

Coming round the corner at Eltham I rolled to the front and got my only effort in, pulling Lee and whomever else made my wheel through to BP.

D: 45.4km
A: 140m

Commute:

D: 13.9km
A: 60m

PMPW: 97kg

Thursday, 15 December 2011

15/12/2011

Commute:
I don't like to talk about working here, mostly because it's nothing to do with my riding, but even when it intrudes on training, it just feels like I'm making an excuse.

The last couple of weeks have been pretty constant, no monster 16 hour days or anything, but the sort of pressure that eventually runs you down. So, instead of going home to an intervals session, I rolled home and in to bed early. There will be plenty of time to drill myself this weekend.

D: 14.5km
A: 55m

PMPW: 96kg

Wednesday, 14 December 2011

14/12/2011

Commute:

D: 49.9km
A: 370m

Fatties:
Fatties christmas ride, a little longer than I remember it from years gone past, but plenty of the same faces back to carve some dirt.

PC140005

I had a mixed night, never really feeling the flow, mostly it lead to stuff like scrubbing brakes mid corner and poor line choices. I also hurt on the climbs, but was "happy" to accept the pain given my divergent goals.

D: 30.0km
A: 355m

PMPW: 96kg

Tuesday, 13 December 2011

13/12/2011

Commute:
Just a slow roll in and out of work, not exciting, but I'm sure it's good thing. I haven't got tons of sleep lately so true recovery isn't present, so a little bit of rolling recovery will have to suffice.

D: 14.7km
A: 55m

PMPW: 96kg

Monday, 12 December 2011

12/12/2011

Commute:
I'd by lying if seeing the scales top 3 figures last week didn't influence my decision to to/from weights today. While power to weight is a lesser factor in track sprinting, it is still a factor. That I feel I recover better is obviously still there, same with a touch of vanity.

D: 57.0km
A: 430m

Power Haus:
1 x 100 Skips

2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 80kg High bar squat
1 x 2 @ 105kg High bar squat
5 x 5 @ 130kg High bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 70kg Bench Press

1 x 5 @ 80kg Dead lift
1 x 5 @ 155kg Dead lift

5x5 squats is a long day, and there's usually little doubt in my mind that I've got the weight covered, after all I'd squatted 7.5kg more 3x3 the previous session. So what I felt tonight wasn't fear I wouldn't be able to move the weight once, it was fear of the state of my legs after double ergos and the sheer volume of squats in front of me. Then after my first set all fear evaporated and I was left grinning. I'd entered the cage determined and left elated when every rep was driven back up with almost the same speed it went down.

I got all my bench done without too much fuss, finally re-matching my previous record. Deads went up, again not too much fuss, again leaving me happy given the state of my legs after yesterday plus the 5x5 squats.

It's good to be strong.

PMPW: 97kg

Sunday, 11 December 2011

11/12/2011

Intervals: (1 of 2)
A redo of Wednesday's Power Gear calibration session, this time with the bigger flywheel on the trainer. Carl also suggested I use 145rpm as the target cadence. All up not

2 x 6s HCLR:1
1 x 8s 50" (80):3
1 x 8s 55" RS(80):2
1 x 8s 60" RS(80):2
1 x 8s 65" RS(80):2
1 x 8s 70" RS(80):2
1 x 8s 75" RS(80):3
1 x 8s 80" RS(80):3
1 x 8s 85" RS(80):3
1 x 8s 90" RS(80):3
1 x 6s BGSS(L,seated):3
1 x 6s BGSS(R,seated):3
1 x 8s PGRS(40, seated):3
1 x 8s PGRS(40, seated):3
1 x 18s PG r/up (6:100, 6:130, 6:max)

Updated numbers here

In summary, my Power Gear is now 90"

Intervals: (2 of 2)
1 x 5 min E1
2 x 6s HCLR:1
2 x 7s PG+12 SS L,R:3
1 x 12s PG+4 RS (60)
1 x 14s PG+8 RS (60) seated
1 x 18s PG+8 RS (40) seated
1 x 24s PG+8 SS seated
1 x 30s PG+8 RS (40) seated

Yep, two sessions in one day. Call my legs grilled bread, because they're toast.

PMPW: 97kg

Saturday, 10 December 2011

10/12/2011

Windsor - Mt Pleasant - Nutfield - Windsor:
A roll with Jim, Steve and Ash through the back of Eltham, over to Nutfield and back.

PC100003

I played with Jim early, but after doubling back at the end of Mt Pleasant Rd to check on Steve I found myself unwilling or unable to play games any more.

Oh, for the record, I Neil Robinson hereby acknowledge that I owe Jim Hsu breakfast for beating me up the kick at Bolton St. It seems I opened my big mouth during the week... then pulled my big foot out of my cleat during the hill.

D: 121.2km
A: 1,605m

PMPW: 100kg

Friday, 9 December 2011

9/12/2011

Commute:
A couple of items to wrap up the week.

Firstly to the future, I've entered my first track handicap... The Melbourne Cup on Wheels (next Saturday). Its safe to say I've dived in the deep end on that one but fuck it, I've bitten it off, now it's time to chew.

Looking back, here are the vids from last Sunday's racing at the ABOC SSS.

Heat 1: (10:00)


Heat 2: (9:18)


Heat 3: (9:57)


Finals: (5:29)


I don't have much to add from what I said on Sunday, other than I need to have better knowledge once the race has started, I had the opportunity to shut the door a couple of times and didn't take it.

D: 13.8km
A: 45m

CE: 1

PMPW: 97kg

Thursday, 8 December 2011

8/12/2011

6am NRR:
After last week I made sure I saw the front of the bunch and got some work done, not heaps (maybe 2-3 long turns), but some is better than none.

PC080002

The BP sprint didn't eventuate due to lights at the canal (though a couple of us get a standing start effort in for giggles). I still think that today's ride gives me a chance to think about road sprinting more.

Looking at the picture above taken as we roll up to South Rd in Brighton (roughly 7km to go), I count 14 riders in front of me, I'm guessing there's a few extra hidden behind others, so let's call me 18th wheel. I really do think position here makes a difference, the pace will be pretty hot for the next 4-5k, then we'll go into true single file setup for the last couple to the line.

I know Cafe Latteria (white top on the right) has no sprint but loves to TT from a long way out. Saxo Bank in front of him likes to sprint but I don't trust his setup for them (he starts too far back).

So the balance that needs to be struck is between keeping out of the wind (further back ensures even if riders blow you still have coverage) and not being so far back that you have to use energy to move up/close gaps.

We usually use up 1-2 riders between there and the the Elwood left hander, another 1-2 between there and Glenhuntly Rd, then 3-4 between there and BP.

That's 8 riders, and means I was too far back, even if we account for a few people turning off the ride early, we're only at 12, leaving 6 in front and given the speed we're travelling at, that's too far back to contest well.

D: 45.5km
A: 130m

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

2 x 5 @ 20kg High bar squat
1 x 5 @ 50kg High bar squat
1 x 5 @ 70kg High bar squat
1 x 2 @ 100kg High bar squat
3 x 3 @ 135kg High bar squat

1 x 5 @ 39kg Press
2 x 5 @ 54.5kg Press
1 x 4 @ 54.5kg Press

1 x 4 @ 40kg Power clean
3 x 4 @ 62.5kg Power clean

Written for perpetuity in my book are the words "Press so so so close, Power clean easy peasy."

PMPW: 96kg

Wednesday, 7 December 2011

7/12/2011

Commute:

D: 14.2km
A: 45m

Intervals:
I did a "quick" test to determine my Power Gear (PG), judging my Carl's sprint programs it's an important number to know. The idea is to keep increasing your gear until you can't make a target cadence. According to the drill that's 165rpm for juniors, 160rpm for seniors and as low as 140rpm for masters. I pegged my number at 155 and set up a cadence sensor on my bike for the first time in 6 years.

2 x 6s HCLR:1
1 x 8s 50" (80):3
1 x 8s 55" RS(80):2
1 x 8s 60" RS(80):2
1 x 8s 65" RS(80):2
1 x 8s 70" RS(80):2
1 x 8s 75" RS(80):3
1 x 8s 80" RS(80):3
1 x 8s 85" RS(80):3
1 x 8s 90" RS(80):3
1 x 8s 95" RS(80):3
1 x 8s 100" RS(80):3
1 x 6s BGSS(L,seated):3
1 x 6s BGSS(R,seated):3
1 x 8s PGRS(40, seated):3
1 x 8s PGRS(40, seated):3
1 x 18s PG r/up (6:100, 6:130, 6:max)

I hit 162rpm on the 90" test and 152/151 on the 95" and 100" tests respectively. I suppose I should aim to the seniors RPM which would make my PG 90".

Full session details.

PMPW: 97kg

Tuesday, 6 December 2011

6/12/2011

Commute:
MONOS and bunny hops. Not very good ones though, but enough for a random bloke to exclaim "I reckon you're having the most fun commute".

D: 17.6km
A: 65m

Massage:
I woke with my back/neck issue feeling a ton better than yesterday, but yesterday in a fit of "oh fuck not again" I made an appointment with a myotherapy dude. so despite feeling better I decided to keep the appointment and use it as a chance to get someone to look at how my body is currently working.

There were a few things of note, firstly my hips tilt one way and my shoulders the other meaning my spine has a bit of a sideways curve. Sweet.

Also my neck pretty much wasn't moving, so much so he asked if I'd suffered any neck injuries in the past. If I was in a crass mood I'd describe it as stiffer than a 14 year old boy backstage at the Victoria Secret show, but I'm not, so I wont.

Kinglake:
I wasn't nervous about this ride, it was after all just a group of blokes heading out for a bit of fun. I even did a good job of trying not to count all the Australian and World titles held by riders in the group (rough estimate put it at 13 Aussie and 3 world). I did a great job of ignoring that I'd barely touched my mountain bike in 2011.

I was able to ignore all this because within the first couple of km I broke a chain and rode solo for most of the ride (including totally missing some trail I've done significant work on).

I finally caught the bunch on their way back towards cars and more importantly the burgers/beers waiting for us. By which point I'd vaguely remembered how to ride dirt (letting my tyres down from 38psi helped a lot) and started playing with some of the fast boys in the group. By playing I of course mean Jesse Carlsson tore my legs off through the last bits of moonlit trail.

Sitting around eating (3 of) the afore mentioned burgers, I was reminded of the difference in bodies between MTB XC boys and track sprinters. I was not in Kansas any more and suddenly felt the need to shed the couple of kg of fat that's crept onto me.

D: nfi
A: 775m

PMPW: 97kg

Monday, 5 December 2011

5/12/2011

Commute:
I took it easy today because... and I can't make this shit up... I tweaked my shoulder/back again... while drying my hair. Seriously, I had just stepped out of the shower, grabbed a towel and was spending the normal 3.25 second on my shaved hair when something decided to spasm.

My initial thought was that I was a cramp that I would be able to stretch out, but it proved to either be more or simply in too awkward a spot and thus resisting all my attempts to deal with it.

Anyway, I decided to skip weights and try to get things sorted out so I can ride tomorrow. Providing everything is working again, I'll make up the gym session on Thursday.

D: 14.5km
A: 50m

PMPW: 99kg

Sunday, 4 December 2011

4/12/2011

ABOC SSS:
We had some pretty gusty conditions (southerly) for racing, but thankfully after a few drops that came through as we set up it stayed dry.

I went out on a 104" gear for my flying 200m qualifier, that's 2" down on what I've used for the last half dozen or so attempts. After getting a little squirrelly through turns 3-4 (I think I'd got my hands too far forward) I set a time of 12.57 seconds, the fastest time of the day.

I got matched against James Dann (J17), Jay Castles (J17) and a new rider named Ryan. The two juniors had been flayed the day before in training but can never be written off. I was most worried by the new guy, he'd ridden a 12.714 f200, despite having a lot of drama through the last 2 bends (he went super high).



My worry proved founded as while I notched up wins against James and Jay by the narrowest of margins, Ryan was dispatching everyone he raced with a wickedly hard kick.

Ryan kicked and beat me to the line in our round, but I'd kept it within a bike, closer than any of his other races and enough to give me confidence I could win with slightly modified tactics should we meet in the finals.

Due to results in other races (Jay beat John) Ryan and I were paired again for the 1v2 final, I dew the lead and used the longer 3 lap format to wind the pace up so when I jumped out of turn 1 we would have already been doing 40 maybe 45km/h.

Sadly I didn't hold on to win, Ryan's run off the bank in the final straight proved to be the winning difference as we charged side by side to the line.

Post race sausages eaten: 8

PMPW: 97kg

Saturday, 3 December 2011

3/12/2011

Lazy:
I kinda had other stuff to do today.

PMPW: 97kg

Friday, 2 December 2011

2/12/2011

Commute:

I've had a couple of weeks where Tuesday - Friday feel like I've wasted my time, I therefore thing it's time to get back on the interval bandwagon, the simplest option being follow Carl's program.

Sadly this means admitting to him I can't comprehend what they would have us do.

D: 14.6km
A: 55m

CE: 1

PMPW: 95kg

Thursday, 1 December 2011

1/12/2011

NRR:
The other day I had a conversation with Steve, if I recall correctly it went something like this.

Steve: "Dude, you are so ruggedly handsome and I for one think you deserve an award for saving those children from that burning orphanage all while fighting off pirates AND ninjas with your bare hands."

Neil: "Thank you, but really it was nothing."

Steve: "I understand you don't want to make a big deal of it, but you should know that I've nominated you for the Australia day honours. In other news, I feel that recently I have missed some good opportunities to train and I'm feeling down about that."

Neil: "Oh Steve, I know how you feel for even I have done this. I feel that you must adopt a policy of getting your riding done when you can, even if it's not ideal, as you can never predict the future."

Steve: "Ah yes, those are wise words, you are wise, brave and ruggedly handsome."

So, you might now be asking how does this story about how wise, brave and ruggedly handsome I am relate to NRR? I was there to sprint and had done very little work when the ride got neutralised after we rolled past a cyclist out on the road.

So I'm left feeling down about the missed opportunity.

D: 44.6km
A: 145m

Commute:

D: 13.9km
A: 40m

PMPW: 95kg