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

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