Tuesday, 31 January 2012

31/01/2012

Commute:
Ok, it's early, probably too early, but it's happened. I've become nervous about the weekend.

During one particularly pungent spate of worry (I don't care what you say, stress does have a smell and smell intensity has a direct relationship with stress intensity... or something), I went in search of some info.

I found the entry lists on the CSV website and set about identifying the capabilities of my fellow competitors.

I already knew Shane Miller wasn't racing and there were a few names I knew. It was the names I didn't know that triggered further action.

For now it looks like the man to beat is Brett Rollinson. Last year he did a 1:09.303 ITT at the Vic Masters. This compares with Shane's 1:08.220, and my own goal of 1:08.999.http://www.blogger.com/img/blank.gif

Another name on the list is Craig Arnel, I found he'd ridden a 1:18 outdoors at the start of summer, so perhaps might set a good time indoors.

I suppose other people's time doesn't matter. It's a time trial. A test of myself and my preparation. I'd still like to be (overly) competitive.

D: 17.4km
A: 45m

PMPW: 97kg

Monday, 30 January 2012

30/01/2012

Commute:

D: 9.4km
A: 65m

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

2 x 5 @ 20kg Low bar squat
1 x 5 @ 50kg Low bar squat
1 x 5 @ 80kg Low bar squat
1 x 2 @ 120kg Low bar squat
3 x 1 @ 150kg Low bar squat

1 x 5 @ 20kg Press
3 x 1 @ 56kg Press

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

1 x 1 @ 20kg Chin up

I rocked up to the Haus to do singles today, nothing too extreme, just the weight I would do if this was a normal rather than a race week. That was until I realised how close I'd be to 150kg in my squats.

In words which will never get less funny, "it's heavy", but fuck I'm happy to have them done. 9 months ago I squatted 80kg, it's likely I'll double that original figure within the next 3 months.

Everything bar the chin up was pretty standard fare. The chinup was... a bit of a giggle, but cool none the less. It wasn't quick, it wasn't overly pretty, but it is written in my book and I'm happy about that.

PMPW: 97kg

Sunday, 29 January 2012

29/01/2012

SKCC Crit:
Tim called it on Friday, Skinsuit Sunday was on at SKCC!



I rolled in early and volunteered to help marshal d-grade as a warm up. Mostly it meant sitting at the back with the occasional effort to move up and keep everyone left as b-grade passed.

It was (a lot) hotter than last week, but there still wasn't much wind, I hoped this meant a sprint finish was on offing and contented myself to sit in. A few attacks went up the road, but the hot conditions meant they were short lived.

At 10+3 to go, Lee was getting hot and cold shivers, I gave him a spare bottle of water and realigned my goals. With Lee out of the finish I thought about how I felt. I felt great, in fact I wanted a chance to test myself against Nick Walker, Chris Tymms and Aaron Salisbury in the dash for the line.

I found Lou in the bunch, he's offered to help me a few times before, but this time I was prepared to commit to it. I asked him to get me to the last corner first. Well 2nd, I wanted to come off his wheel and leave everything (bar skin) on the road.

As we got down to 3 to go I move forward, 2 to go and I found Lou's wheel, 1 lap to go and it was on. Adrenalin had started to pump through me, round the first of 5 corners and we were sitting around 5th / 6th. PERFECT!

Unfortunately round the second corner I got a good knock to the bars and was pushed wide. Inside foot unclipped my mind played me clips of the crashes I'd seen on this corner. I aimed to keep the bike upright and try and stop it before I collected the outside curb. What I wasn't doing was holding my place and continuing on to the sprint.

I'm somewhat pissed, partly at whoever undercut the bunch and forced riders to move out mid corner, and partly because this is a few races in a row (that I've cared about / felt good) where I've been unable to take a bit of contact and keep racing.

Next race (18th) it's fucking on. I'll have a few more weeks of speed in my legs, and I will not be denied!

D: 82.8km
A: 65m

Intervals:
After the crit I was a touch warm, so I downed a tub of icecream, lay about in the a/c livingroom and drank a heap of water.

Come 7pm I had a decent throbbing headache, something that google tells me is one of the symptoms of heat stress. What google wouldn't tell me, but I knew anyway was if I didn't get my intervals done tonight, I was unlikely to get them done before the Vic Champs. I wanted them done before Vic Champs so I got out another skinsuit and jumped on the trainer.

1 x 5min E1
2 x 6s HCLR
1 x 7s PG+12 from 0rpm (left leg)
1 x 7s PG+12 from 0rpm (right leg)
1 x 18s PG PG-20 from 120rpm (seated)

Looking down to organise the right gear for the next effort I was very displeased to see I'd just drilled myself in the wrong gear, so I stopped the clock and rolled easy until the 18 minute mark. Why? Carl writes his ergos with effort start times, and I knew I'd be unable to calculate variances if I tried to continue and make up the effort later (thus shifting all the start times).

1 x 18min E1
1 x 24s PG from 110rpm (seated)
1 x 30s PG-4 from 80rpm (seated)
1 x 20s PG-6 from 80rpm (seated)
1 x 40s PG-6 from 80rpm (seated)

I'm not sure the skinsuit made me any faster, I had it zipped down past my navel, so any aerodynamic benefit would have been out the window.

It certainly didn't get me all the way through the 40 second effort without smacking the wall. I got to 32 seconds and went boom. 130rpm down to 108rpm in the next 8 seconds and a lingering fear that I didn't put everything into the pedals.

Was it sensible to do this session? Probably not, but fuck you and fuck your sensibilities. I did this one because I want it it my legs and because excuses suck.

Bring on taper week!

PMPW: 98kg

Saturday, 28 January 2012

28/01/2012

Hell Ride:
It was a fairly monstrous (big) bunch that rolled clear of Blackrock at 7am, I tried to keep myself forwards by rolling to the front when I felt I had slipped too far back, but was in a group that got caught by lights somewhere near Seaford. I rolled through a couple of times on our way back on to the front group.

I slipped up to the top 20 riders as we hit Olivers, it was nice to not have to dodge hoards of riders and vary my speed to get around them. Still the pace was kept on over the top and through the next rollers, so it's not like it made my life infinitely easier.

I was there for one thing, get a solid 30+ second effort in for the sprint into Blackrock. So as we rounded Mentone I asked one Omara Cycles guy who I've chatted to a few times if he'd get me forwards. He did so my thanks go to the tall dude whose name I don't know but whom I've pushed up some hills several times.

Up Rickets a few guys on the front were single file but right behind them there was 5-6 dudes side by side, with none of them looking likely to pull through. I cant remember how it happened, it's likely I let loose a verbal barrage and someone moved and/or attacked, but when a gap opened I drove through it, round the lead riders and into the gap that Andy Naylor had opened up off the front. I think my efforts took me from the top of Rickets to just after the exit of the turn, at which point a bunch of guys including Baden Cooke and Allan Davis attacked. That's kind of cool.

Anyway from there I sucked in air, watching the sprint up the road. I then sucked in air watching the bunch roll past. I then sucked in air watching the bunch up the road.


Even at $14, I cant resist avo and fetta mash post ride.

D: 93.9km
A: 285m

PMPW: 97kg

Friday, 27 January 2012

27/01/2012

Commute:
Holy shit, it's a week until the Vic Masters Track Championships. When the hell did that happen?

I'll cram in some more training this weekend then sit down and think about next week next week. At the moment the time of 1:08 is starting to solidify as an aim for my 1Km ITT, it's probably a bit optimistic, a full 5 seconds off what I did at metros, but that's where it's at. I think I'd be happy with 1:10 and pleased with sub 1:10, but 1:08 is going to the the goal.

D: 17.4km
A: 45m

CE: 1

PMPW: 97kg

Thursday, 26 January 2012

26/01/2012

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 @ 115kg High bar squat
5 x 5 @ 137.5kg High bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 72kg Bench Press

1 x 5 @ 80kg Dead lift
1 x 5 @ 162.5kg Dead lift

2 more PBs, one each for 5x5 squat and bench press.

I think I should hold my dead lift at this weight, and may do the same with squats as my shoulders aren't coming up as quickly as I'd hope.

While I was hanging around between sets I yelled at Dino and Nick who were doing the speed endurance program I did last night. Poor fuckers.

CE: 1

PMPW: 97kg

Wednesday, 25 January 2012

25/01/2012

Commute:
I am guilty of dawdling a little on my way home tonight, for in my bag was a piece of paper outlining the world of pain I was (voluntarily) pedalling towards.

D: 17.3km
A: 45m

Intervals:
1 x 5min E1
2 x 6s HCLR
1 x 7s PG+12 from 0rpm (left leg)
1 x 7s PG+12 from 0rpm (right leg)
1 x 18s PG from 120rpm (seated)
1 x 24s PG-4 from 110rpm (seated)
1 x 30s 34s PG-6 from 80rpm (seated)
1 x 34s 44s PG-6 from 80rpm (seated)

Writing this it all becomes obvious where I went wrong, but at the time I just did what I thought I was told. I now believe in my interval induced delirium I read the starting time of the last two intervals (minutes) as the duration of the intervals (seconds).

So there I was, 34 seconds into a 44 second interval when the lights went completely out in my legs. If I had had half a brain cell working on something other than "PEDAL YOU FAT WHORE", I would have realised that was the time to stop, instead I had 10 very long seconds. I went from somewhere around 140rpm down to 110rpm.

For what happened after I fell off the bike, refer to last week.

PMPW: 96kg

Tuesday, 24 January 2012

24/01/2012

Commute:
Ah got to love a rest day, my legs felt pretty good, though if I was to be 100% I'd have to disclose I rode as slow as I could today due to the heat. Still I was pleasantly surprised to find, or to be correct, not find, that I was suffering from DOMS.

D: 17.3km
A: 45m

PMPW: 97kg

Monday, 23 January 2012

23/01/2012

Commute:





D: 9.4km
A: 65m

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

2 x 5 @ 20kg Low bar squat
1 x 5 @ 40kg Low bar squat
1 x 5 @ 80kg Low bar squat
1 x 2 @ 115kg Low bar squat
3 x 3 @ 145kg Low bar squat

1 x 5 @ 20kg Press
3 x 5 @ 55.5kg Press

1 x 4 @ 40kg Power clean
3 x 4 @ 70kg Power clean

Fuck. Yes. Squats done with only 1 rep that game me any cause for concern. Press were tough despite only a 500g increase in weight. Power cleans started well with nice high pulls for the first rep or two, but by the 4th rep of each set my legs weren't quite providing the same peppy jump.

This is all good though, 2 of those weights are PBs and I'm drawing closer (with far better technique / form than last time) on the PB for power cleans (75kg).

PMPW: 95kg

Sunday, 22 January 2012

22/01/2012

SKCC Crit:
There was no wind in Port Melbourne, unless you count... no you probably wouldn't count that, despite being smelly it was gusty at best.

So anyway, no wind and a field lacking in some of the depth of talent and the large teams that we've seen previous weeks. In short, it was unlikely a break would win and the race would come down to a sprint. Perfect!

I felt good coming into the last few laps, really good. I'd set myself the task of getting Lee (or Stu) through the last corner, but it was not to be. Coming round the back "straight" the pace was too slow and riders were all over the road. I couldn't find a clean line to drive my legs through, so when we got to the last corner and I was in 12thish I realised my day was done.

Interestingly, though I did no more work than in previous weeks, the sense of disappointment wasn't there.

D: 69.0km
A: 60m

ABOC Sprint @ DISC:
1 x Gate start + 75m @ 82"
1 x Power jump + 75m @ 82"
1 x Flying 100m @ 82"
1 x Flying 100m @ 100"
1 x Motor paced flying 200m (rider last 100m) @ 100"
1 x Motor paced flying 200m (rider to layoff and pass) @ 100"
1 x Motor paced flying 200m (rider to layoff and pass) @ 100"
1 x Track stands

I'm still not great at the layoff and pass, it looks like I need to take a lot more height to get the distance needed to run at the lead rider or in this case, the motorbike.

CE: 1

PMPW: 95kg

Saturday, 21 January 2012

21/01/2012

Hell Ride:
I was happy to sit in as we rolled south, moving up when the opportunity presented, but generally just getting towed to the hills behind Frankston. I must not have been the only one as when we hit Olivers, it was fucking ON.

I was placed well over the top of Olivers, something that usually means an easy ride through to Mt Eliza, instead I was faced with a single file or riders chewing their bars.

The next two hills I followed Duncan Smith who was down low and hurting. I wont suggest life was roses for me, my legs were on fire, but seeing a bloke as strong as Duncan hurting as much if not more was nice.

The southerly assisted return trip saw the bunch holding between 55 and 60km/h on the flats. Coming over Rickets I wasn't in a great position but felt ok. When the line moved coming into the corner and I saw a good run up the right, I went. Passing the train the Search2Retain boys were setting up. I was never going to win from that far out, but I was happy to hold an extended effort and give the hard kicking sprinters something to come off of.

D: 98.5km
A: 325m

PMPW: 95kg

Friday, 20 January 2012

20/01/2012

Commute:
It's become humorous to note the on/off nature of my training of late, for a while I've been thinking about it as being bulimia-esque. Binge, purge, binge. Oh god I'm fat... intervals.

I think there is a simpler explanation, and according to the principles of lex parsimoniae, it's most likely the correct one, is that my endorphin addiction is reaching new levels.

N: "Hey man, lend us $20? C'mon, I need it for food."
S: "No! You dirty degenerate, you'll just spend it on crits."

D: 13.7km
A: 45m

PMPW: 95kg

Thursday, 19 January 2012

19/01/2011

6am NRR:
I set myself the "goal" of 2 strong / long turns and to play in the sprint. I did 3 and managed to take 2nd.

I just plain old felt good on the bike, so when 500ish meters to go a few dudes faffed about watching Ray Forbes sprint off I hit and went around the lot and held off everyone who tried to come around me.

D: 45.3km
A: 180m

Commute:

D: 17.3km
A: 45m

Intervals:
1 x 5min E1
2 x 6s HCLR
1 x 7s PG+12 from 0rpm (left leg)
1 x 7s PG+12 from 0rpm (right leg)
1 x 12s PG from 120rpm (seated)
1 x 14s PG from 110rpm (seated)
1 x 18s PG-4 from 100rpm (seated)
1 x 24s PG-4 from 100rpm (seated)
1 x 30s PG-6 from 80rpm (seated)

After the standing starts I felt that this was going to be a piss easy session.

After the next effort I figured I may have misjudged but would still get through to the end with ease.

The next two saw a steady decline in my confidence, a journey that left me feeling like I was doing something akin to Dante's descent into hell.

After the 2nd last effort I sat mute on the bike, legs quivering, mouth slack.

After the final effort I lay on the floor of the bathroom, naked and foetal for a good 15 minutes before I could even face standing up. Turns out I wasn't ready, another wave of nausea swept over me as I rose to jump in the shower.

I then texted Carl to tell him I no longer wanted to do the Kilo. All I wanted in life was for the horrible feeling to go away and the thought of going through it again was unfathomable.

Of course I will do the Kilo, but I'm not looking forward to the minutes after it's done.

PMPW: 95kg

Wednesday, 18 January 2012

18/01/2011

Commute:
I let this day get away from me without a good reason. Sure it was nice to get some extra rest but now's not the time to go soft. Now is the time to harden the fuck up kid.

D: 17.3km
A: 45m

PMPW: 95kg

Tuesday, 17 January 2012

17/01/2011

Rest:
3 solid days in a row and I'm bloody glad for a rest day.

My bum hurts, not enough to actively seek out a disabled toilet, yes I would have used one if it was next to a regular one, but not enough to move further than necessary.

PMPW: 95kg

Monday, 16 January 2012

16/01/2012

Commute:

D: 9.4km
A: 65m

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 @ 115kg High bar squat
5 x 5 @ 135kg High bar squat

1 x 5 @ 25kg Bench Press
3 x 5 @ 71.5kg Bench Press

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

Simply put I didn't think I'd get my lifts tonight, but was happy to get everything (including 2 PBs).

In hindsight I should have done an extra single 45kg squat to bring the grand total (for squats) up to 4.5 tonne, oh well, next volume day I'll have it licked.

PMPW: 94kg

Sunday, 15 January 2012

15/01/2012

Windsor - Mordialloc - Windsor:
A slightly circuitous ride with Downie caused by some fine folk swimming, riding and running around Brighton.

D: 65.4km
A: 250m

SKCC Crit:
The race report is fairly simple, a break went at about 10-15 minutes into the race, swelled a little and eventually caught the field on the final lap. I was in the field.

So, it's been a few weeks of racing in the bunch for me, and I'm starting to feel like I'm just donating $20 to someone else. Each time I kick myself for not making more of an impact on the race, and I think now I know why I don't.

Firstly, my fitness isn't as high as others, but I do think it is enough to make an impact and therefore I will ignore this pitiful excuse.

Secondly, I view DNF as complete failure. Not getting to the line being the worst thing I could do in a race. For me to take more chances in a race, to stretch myself and improve my fitness I have to give up on this idea and embrace the possibility of failure. Go without fear that if I fail that move I fail the race.

D: 47.6km
A: 5m

ABOC Sprint:
1 x 1/4 lap Power jump @ 82"
2 x 1/4 lap Power jump @ 98"
1 x 1/2 lap Power jump @ 98"
2 x 1/4 lap Power jump @ 98" (seated)
1 x 1/2 lap Power jump @ 98" (seated)
1 x flying 200 @ 98"
1 x Lay off and pass flying 200 @ 98"
2 x Over, Under, Duck & Dive @ 82" (3 up)

I had a little trouble with the seated drills. Not because they're hard, but because despite talking about it moments before each drill started, I forgot to stay seated for the first two drills.

Carl tells me I'm still not laying off enough in the layoff drills. I think I've got the a good delayed response tactic that achieves the same result, but another option would be good.

The 3 up Over/Under/Duck and Dive drill was evil. The natural desire was to hold the lane and slowly lift the pace, but that wasn't the drill. Instead I rolled around and loudly cursed Chris and a new guy Hayden for being dicks. The process makes me want to race more Keirins.

CE: 3/4

PMPW: 95kg

14/01/2012

Hell Ride:
With a strong southerly blowing everyone wanted to be near the front, but not on it for the journey down to Mt Eliza. I pulled a couple of turns but after going from 6th to 50th wheel at a set of red lights it just seemed too much effort to fight to get to the front to hurt myself... then have to do it all over again moments later.

In the hills I moved up when the opportunities presented, covering any gaps I saw opening. From there it was pretty tame back to Black Rock where the pace took the kick out of my legs, so I contented myself to watching an AIS climber beat the local sprinters.

D: 97.6km
A: 305m

PMPW: 95kg

Friday, 13 January 2012

13/01/2012

Rest:
Feeling like I've missed a bunch of training. it's likely somewhere between 0-2 sessions a week, but combined with a lack of mental focus feels pretty bloody significant.

Anyway, looking forward, I believe the back is broken on all the other life shit, so I'm going to get selfish with my time and get back to the level of training that makes me happy and helps me reach my goals.

CE: 1

PMPW: 95kg

Thursday, 12 January 2012

12/01/2012

6am NRR:
I'm a bit too tired to really recall hoe everything went down this morning, I didn't sleep great/long last night, so I'm trying to be satisfied that I even got out for a roll. Anyway, in lieu of a more detailed description here are the pertinent points.

I rolled a few turns on the way down and a couple on the way back. I stopped after Tom Leaper came through and lifted the pace on a massive gear.

I sat in until the sprint where I went early and tried to hold everyone off, instead I think I just gave everyone a great lead out.

D: 45.3km
A: 180m

Commute:

D: 17km
A: 40m

PMPW: 97kg

Wednesday, 11 January 2012

11/01/2012

Rest:
Heh, "rest", moving house is not overly restful, but I've got enough categories here already and I'm hoping to not move again soon.... so rest is what it is getting filed under.

I'm yet to work out if the move is going to be beneficial or detrimental to my cycling. Why? Well I'm moving in with Andrew Downie, he's a beast on a bike and often trains regardless of conditions... but he's also one in the pub and is known to drink regardless of conditions.

PMPW: 96kg

Tuesday, 10 January 2012

10/01/2012

6am NRR:
I assume the bit of rain that left the roads wet kept people in bed, because it was a small bunch that rolled out at 6:00. No one was too willing to roll turns, or rather there were enough people unwilling that efforts to get a consistent group coming through were disrupted.

That said, I pulled every turn I could. Coming through when no one else would, even if I'd just rolled off. In fact the only time I wasn't rolling through was when a bloke on a vespa pulled up and started to motorpace the bunch.

That was a very very different kettle of fish. By this stage we were coming our of Mordi and heading into Mentone, the blustery wind from the West was keeping everyone echeloned and removing half the advantage of being on a wheel.

When guys started popping the trouble began. Most of us were near our limit as it was, so having to cover a gap was near murder. When the guy in cyfac kit in front of me blew and left me with a 2-3m gap to cover I went all out to close it down. I even
managed a few primal grunts that are usually reserved for squats and the final throw of a sprint. Sadly it was not to be, and I watched the bike disappear up Rickets Point with only 1 rider remaining.

Once the bunch reformed it was back to working turns for me, and despite no one else sprinting I hauled tired body off from the Glen Huntly Rd lights and finished what I'm feeling was a nice solid training ride. Something I feel I've lacked of late.

D: 45.9km
A: 165m

Commute:



D: 14.9km
A: 45m

PMPW: 97km

Monday, 9 January 2012

9/01/2012

Commute:
I skipped lifting in favour of working until the sky turned dark.

I doubt I would have done very well anyway, I was pretty spent from the weekend.

D: 14.3km
A: 55m

PMPW: 97kg

Sunday, 8 January 2012

8/01/2012

Rest:
No training today, life got in the way.

CE: 1

PMPW: 97kg

Saturday, 7 January 2012

7/01/2011

Hellride:
For the first time in a couple of months there were no big named pros to play with, I assume they're all back in Europe or taking it easy before the national road championships tomorrow.

P1070001
This deviant has been spotted in several of Melbourne's road bunch rides. If you spot him, consider his legs armed and dangerous.

I rolled some turns on the way down mostly to stay towards the front of the large bunch. It was sort of a going through the motions kind of day.

Looking back through the last few bunch rides this is becoming a bit of a theme. I'm hoping to renew the vigour after I finish this current crop of work and get settled into a new house. Both items have been taking a lot of my time and attention, leaving me somewhat "meh".

D: 98.7km
A: 365m

CE: 1

PMPW: 96kg

Friday, 6 January 2012

6/01/2012

Commute:
There was really nothing terribly interesting of note today, I didn't even eat the chicken very fast. I certainly didn't ride fast, no, I just cruised the road bike along at whatever pace I happened to be going at the time. Not a bad way to do it when its sunny and warm.

D: 14.5km
A: 60m

CE: 1

PMPW: 96kg

Thursday, 5 January 2012

5/01/2012

6am NRR:
Today felt like an off day and I just couldn't get my brain to a place where pushing through it was an option. That said I wasn't overly suffering, I just felt.... "meh".

I did a little work on the way down then played around in the bunch keeping people off wheels or removing them from ones they're on. Possibly not the nicest bloke in the bunch or the best etiquette, but it kept me amused until Elwood where I timed the lights at Glenhuntly and pulled everyone up to the sprint.

That last effort I hoped would "burn through the fog of complacency like a hot knife of pain through butter". As odd as it sounds, that's probably a bit too romantic an idea. Yep hot pain knives are romantic. See you on Feb 14th.

D: 45.5km
A: 130m

Commute:

D: 13.7km
A: 45m

PMPW: 97kg

Wednesday, 4 January 2012

4/01/2012

Commute:
Thoughts on the difference between sprinting on the track and sprinting on the road is something that often floats through my head.

The top track sprinters are throwing out 2,500W, where as top road sprinters hit 1,700W when they sprint. The difference I think comes from when that power is produced.

On the track a sprinter goes from a fuck all to full power in a moment and then 10-15 seconds later it's all over.

On the road a sprinter has one or more hours where they're averaging many hundred Watts, a full paced leadout that starts 1-2 minutes before the final kick, and THEN they hit their peak numbers. (check the enthusiasm about Hendo's numbers here).

It helps explain the look of fear in the eyes of track sprinters at the prospect of a 10km race, by the time the final 200m comes around they've had all the fun ripped out of their legs... that is if they're still there.

How does this all relate to me? No idea, I still struggle with an idea of what I am as a cyclist. Right now I feel like I'm an ok road leadout type dude and an ok track sprinter, but not great at either.

D: 13.7km
A: 55m

PMPW: 96kg

Tuesday, 3 January 2012

3/01/2012

Commute:
I fear training may take a bit of a hit the next few weeks, they're simply too much else going on.

I'm going to do what I can to line up all my duckies as I'm feeling good today. Not too stressed by yesterday's gym session, no lingering feelings from racing. It really does seem like a time when I can just drill myself and achieve good gains.

D: 15.5km
A: 65m

PMPW: 96kg

Monday, 2 January 2012

2/01/2012

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

2 x 5 @ 20kg Low bar squat
1 x 5 @ 50kg Low bar squat
1 x 5 @ 80kg Low bar squat
1 x 2 @ 115kg Low bar squat
3 x 3 @ 142.5kg Low bar squat

1 x 5 @ 20kg Press
3 x 5 @ 55kg Press

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

Another week, another 2 PBs (3x3 Squat and Press).

The heat didn't make things too pleasant, but an ice bath after helped fix any core body temperature issues.

CE: 1

PMPW: 96kg

Sunday, 1 January 2012

1/01/2012

Intervals:
1 x 5min E1
2 x 6s HCLR
1 x 7s PG+12 @ 0rpm (left leg)
1 x 7s PG+12 @ 0rpm (left leg)
1 x 8s PG 80rpm
1 x 8s PG 70rpm
1 x 7s PG+4 70rpm
1 x 7s PG+4 70rpm
1 x 8s PG+4 60rpm (Seated)
1 x 8s PG+4 60rpm (Seated)
1 x 12s PG-4 90rpm (Seated)
1 x 10s HCLR
1 x 3min E1

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

PMPW: 97kg