Sunday, 30 June 2013

30/06/2013

ABOC Sprint @ DISC:
I woke at half five, the plan being to rock a few hour solo session to the nongs. Instead I went back to bed, feeling really flat. To ensure the day wasn't a bust I got my arse over to DISC in the arvo.

1 x 1/4 lap Power jump @ 82" (15km/h)
1 x 1/4 lap Power jump @ 82" (30km/h)

1 x Flying 100m @ 82"
1 x Flying 200m Break and Run @ 94"
1 x Flying 200m @ 94"
1 x Flying 200m Break and Run @ 94"
1 x Flying 200m @ 94"
1 x Over/Under/Duck and Dive  @ 82"

I got to work with Jack again, it's been forever, and despite him having time off the bike for a bit of knee surgery, he still scares me. This was his 3rd week on the bike and he still cracked the 2,000W mark. After the first Break and Run I was drilled, so was Jack. We sat in the infield unsure how we'd get through 3 more of them.

We should have known what would do it, a fierce sense of competition. Jack likes beating me, and I like beating him. We both ran the smaller gear (94") all night, we both need/want to work on our cadence, but still, every effort was full noise. There was no choice but to give everything when you broke off the wheel, came diving back down the track and realised the other rider was now half a straight ahead of you.

Ungh, weights tomorrow is going to be hard.

PMPW: 94kg

Saturday, 29 June 2013

29/06/2013

Rush Shop Ride & PreLoop:
The look on a few pre-loop regulars when DK, Skinny, Youngie, Bones and I rocked up was enough to make me grin. They've had it too easy for too long. I sat on the front with Dave until his relentless pace making finally cracked me just shy of the end of the Ivanhoe boulie. As soon as I cracked... the pace dropped. The little bugger had been playing with my emotions.

The shop ride had even more pink team mates, and after a two up roll south, our motley crew that had been swelled by CJ and Tozer rolled through nice regular turns* on the front of the long train of shop regulars.

* Well except for Youngie who was having fun burning Bones. The poor lad ended the ride a sweaty mess. What doesn't kill you makes you stronger Chrisy.

Strava link.

D: 88.3km
A: 551m

PMPW: 96kg

Friday, 28 June 2013

28/06/2013

Commute:
Why did the cowboy buy a dachshund?

He wanted to get a long little doggy.

D: 8.7km
A: 57m

PMPW: 96kg

Thursday, 27 June 2013

27/06/2013

6am NRR:
I was just on the ride for the kms, sitting in the bunch letting others push the wind while I clocked up another hour of my legs going round and round.

DK and Youngie were playing games with each other at the front. Smacking it as hard as they could off the lights, whipping the tail of the bunch mercilessly, but when it got to speed and settled, I found the going easy.

Strava link.

D: 46.0km
A: 200m

Commute:

D: 6.3km
A: 35m

PMPW: 96kg

Wednesday, 26 June 2013

26/06/2013

St Kilda East, The Devil's Elbow, St Kilda East:
This one hurt, both physically and emotionally. I'm not sure if it was the high pace out that killed my time up the climb of Devil's Elbow, or if my lack of mojo was due to something else. What I do know is I spent a minute and a half longer getting to the corner of Churchill Drv and One Tree Hill Rd.

I didn't actually know that at the time, so the full emotional toll came after uploading my data, what I did know was I felt flat, and that I had to suck it up for the ride home as Dave was once again driving the pace.

Strava link.

D: 73.0km
A: 1,104m

Commute:
I've become used to seeing 100km for the day on a Wednesday, so much so that even with the extra kms and tacos of a sneaky lunchtime lake session with the Dawns, I did extra extras after work.



D: 28.1km
A: 163m

PMPW: 95kg

Tuesday, 25 June 2013

25/06/2013

6am NRR:
I hoped today would start DOMS free, I went as far as being confident of it last night, given my writing style it should be obvious I was wrong in that I was greeted by the familiar dull ache in my quads at 5:10am.

Normally when my legs are heavy from weights I just munch on a big gear. Today that wasn't happening and I was truly fearful that I might not make it through. To my surprise I could spin just fine, so I tried to keep my brain engaged so I'd stay ahead of the cadence curve.

While my brain was occupied with my leg speed, I occasionally got distracted from bunch position. I'd be riding along and realise I didn't know any of the faces around me (a bad sign) then, their (lack of) riding abilities would become obvious. It was this more than anything else that got me to the front and rolling turns during the ride.
For the sprint I lined up Pauly from Eastbourne to come off my wheel. Due to lights at Glen Huntly it was a standing start, but I felt ok, dropping him off just shy of 60km/h after 30 seconds of more than 1,000W.

Strava link.

D: 46.2km
A: 200m

Commute:

D: 17.4km
A: 95m

PMPW: 96kg

Monday, 24 June 2013

24/06/2013

Weights:
1 x 2min Row
1 x 100 Skips
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
3 x 5 @ 110kg Low bar squat

1 x 5 @ 20kg Bench Press
3 x 5 @ 50kg Bench Press

The squats felt better. I'm more confident in my back, and though I went onto my toes on a rep in the 1st set and too shallow on one in the 3rd, I might push the weight again next week.

Swapped out strict press for bench, mostly because I was already sitting on the bench and lying down seemed less energetic. My boobs are going to hurt tomorrow.

Commute:
I had a moment on my ride home, it's a moment that fills me with shame, it's a moment I'm going to share with you.

In this moment, i thought to myself "I'm pretty fast for a heavy roadie" or maybe it was "I'm probably the heaviest fast roadie" or some other tripe. What a load of tripe. I'm not that fast, and I don't want to be "fast for a", those last three words are weak. I want to be fast, full stop.

D: 13.9km
A: 192m

PMPW: 96kg

Sunday, 23 June 2013

23/06/2013

Rest:
It's possible, though not certain, that stout, meat pies and yelling at the MCG aren't ideal recovery from a smashing in the hills.

I woke feeling like a cold was taking hold of my body. I considered if it could have just been the beer and yelling, and that I was just being soft. I guess I'll never know, but if I wasn't riding, then I wasn't going to the gym either. That can wait until tomorrow. For now, I'm going to watch some Game of Thrones.

PMPW: 94kg

Saturday, 22 June 2013

22/06/2013

St Kilda East - Mt Pleasant - Stony Creek - Morilla - Pigeon Bank - Dawsons - Clintons - Mittons Bridge - Hewitt - Flat Rock - St Kilda East:
Rolling North along Chapel st to meet Youngie, dodging the discarded fast food bags that littered the bitumen like autumn leaves, I was a little nervous. Mick is riding strong, the last time we went to the hills we had a climb a piece, but the smarting at the way he put time into me on the 1 in 20 was enough to over come the joy of a win on the wall.Anyway, he'd agreed to come do some kms with me, jumping on the idea without question, even though he didn't know any of the roads I was planning, that kind of enthusiasm is infectious.

The air was cold, but his half wheeling ways and the lumpy parcours meant I stayed toasty, even though it stayed sub zero until we looped over to Arthurs Creek and Hurstbridge.

So the ride, well the overall pace was fast, but other than Flat Rock Rd none of my times came close to those I was setting last year. My power is down, but my will to hurt is still strong, so I'm going to keep my nose to the grind stone, experience tells me that patience and consistency pays off.

Strava link.

D: 139.0km
A: 2,556m

PMPW: 95kg

Friday, 21 June 2013

21/06/2013

Rest:
Life kept me off the bike today, not a horrible thing given how I've felt after the last two days, but enough to make me fractionally edgy come the evening.


PMPW: 95kg

Thursday, 20 June 2013

20/06/2013

6am NRR:
I'm not here to complain about the cold, in fact, I'm still finding myself over heating on rides. My body is a furnace at the moment (during rides, during coffee is a very different story). Others seem to be the cold with a lot of people using it as a reason not to ride this morning. That's ok, I'm happy to get faster when they're not.

As for the ride our diminished group still had a decent number of people willing to work, I felt leggy from yesterday but took part in turns again. I was happy to see that Andy Naylor, who'd come long yesterday, was also looking a bit worse for wear. AnywayHaving a few moments of "wait, that bloke is stealing my training time" when I was stuck a few riders back and no one in front was rolling over the top of the lead rider.

Strava link.

D: 46.8km
A: 203m

Commute:
Sneaky extras!

D: 20.0km
A: 293m

PMPW: 95kg

Wednesday, 19 June 2013

19/06/2013

NRR Long:
I was told that you'll need to go through "not hanging on" before you get to "hanging on". I was also told that it was me that had told the teller this. Even still, it sounded wise when someone else said it, so I took it as fact as surely it applies to me now.

I got over Canadian with the lead riders, and after just hanging on up the highway, I was proud of this 'achievement'. It's been a while since I started Two Bays at the ouchie end of the bunch, but it wasn't long before I could take no more and promptly detonated mid pedal stroke. So yeah, I'm not yet at the "hanging on" stage yet.

We worked a rotating paceline home, at first it was almost the entire group, but as the kilometres ticked over, the number of guys coming through lessened. Eventually, I too had to skip the occasional turn, but after a break I put myself back in the forward moving line, I was there to train, not to get a free tow.

Strava link.

D: 95.2km
A: 530m

Commute:
It was too nice a day to be inside, so I snuck in a sneaky extras lap of the lake at lunch time.



D: 14.3km
A:  82m

PMPW: 95kg

Tuesday, 18 June 2013

18/06/2013

Commute:
The good thing about going to Queen Vic markets is the cheap as hell meat. The bad things are I have to carry it home again in my bag and  is I want it all.

D: 29.6km
A: 221m

PMPW: 95kg

Monday, 17 June 2013

17/06/2013

Weights:
1 x 2min Row
1 x 100 Skips
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
3 x 5 @ 110kg Low bar squat

1 x 5 @ 20kg Press
3 x 5 @ 45kg Press

Next session should be at the same weight or fractionally lower. I dont feel like my back is caving on my squats, but my knee is, and my chest is lagging my hips. For the press my last rep was shaky at best, besides there are no micro weights to micro load it.

Commute:
I wanted to get a few extras in after work to spin out the legs, but I realised I'd left all 6 (or is it 7?) of my rear lights at home. Rather than going anyway and risking being rear ended like... wait my dad reads this sometimes... hi dad. So yeah, I went home instead of risking a teenage damage to any chickens.

D: 6.1km
A: 59m

PMPW: 95kg

Sunday, 16 June 2013

16/06/2013

Rest:
Just like Friday, I spent most of the day sitting with cruise control on, staring blankly as hundreds of kms of highway rolled by. Maybe I should have worn bibs, after all, chamois time is training time.

Saturday, 15 June 2013

15/06/2013

Bakery Ride:
Danny Cohen, ex Canberra resident, and my mate google suggested that The Bakery Ride in Phillip was the best bunch I could shoe horn myself into on a Saturday morning in the ACT. I don't know if it was the best, but it was bloody good. 

The technical sprint in the middle left me dangling when two guys attacked then carved a series of roundabouts to go clear. Then the climb up and over Caswell Drive had me well and truly boxed before the kick up to the Arboretum for the finish spat me fair off the back of the lead bunch, with only the next biggest guy on the ride dangling in front of me like an elusive rabbit.

A special thanks to Mike Phelan of GPM for telling a big boy in pink the way around.

Strava link.

D: 101.7km
A: 772m

Friday, 14 June 2013

14/06/2013

Intervals:
I had to cram in a short session on the trainer before work and thought 1minute intervals would be lovely. The plan was 6 efforts with 1 minute rest between each. Oh man did I fail at that.

I died on the 2nd, then took big breaks between sets, leaving me with only enough time to do 4 efforts total. The power numbers were complete poo too.

Strava link.

PMPW: 95kg

Thursday, 13 June 2013

13/06/2013

Commute:
How many wives has a priest got?

Nun

D: 6.2km
A: 27m

PMPW: 95kg

Wednesday, 12 June 2013

12/06/2013

Weights:
1 x 2min Row
1 x 100 Skips
2 x 5 @ 20kg Low bar squat
1 x 5 @ 40kg Low bar squat
1 x 5 @ 60kg Low bar squat
1 x 2 @ 80kg Low bar squat
3 x 5 @ 105kg Low bar squat

1 x 5 @ 20kg Press
3 x 5 @ 42.5kg Press

Lifting in the morning was a new experience, the forecast looked horrible so it sounded like an opportunity to get a bit more strength work in. Opportunity or not, this was still the first time I've done exercise other than riding before work and for some reason I feel that's worth noting.

I through some small plates on the end of the bar to up what I did last week. It took until the 2nd squat set for the "get it done" mindset to kick in and the bar speed to increase.

Commute:
I had the info seminar at Blind Sports Victoria tonight. The bike pilot program sounds like it's in it's infancy, so there's not much detail of what I may do yet. One thing's for sure, if being guided by someone else while walking is anything to go by, a sight impaired stoker is putting a heap of trust into the pilot. More than I think I could.

D: 4.8km
A: 51m

PMPW: 96kg

Tuesday, 11 June 2013

11/06/2013

Commute:
I met DK for some easy pedalling around Albert Park lake. A few minutes after we rolled out the rain set in, so we called it a morning after only one lap and headed to Dukes for a hot drink. It's fair to say motivation wasn't high.

D: 35.0km
A: 195m

PMPW: 96kg

Monday, 10 June 2013

10/06/2013

Three Day Tour 3DT - Stage 4:
The day dawned to the smell of well used legs. What does that smell like you ask... come race the three day tour and I'll show you!

Anyway, as well as the faint aroma of pain, it was cold and foggy, so foggy in fact that they decided to delay the start of the race... until it lifted, or by an hour, or by 45 minutes. With no control over the start time I worked on what I thought I could control, warming up my legs. Sitting on the trainer there was emptiness from my hips down. My computer was telling me it wasn't just my brain, my numbers looked horrible. Oh well, it's only 1 stage, KOMs on the first of 2 laps. If I could help DK until the bonus time was eaten up, then that should be enough.

I've got to take my hat off to Dever, the boy was relentless this weekend. I figured after chasing down the break on Saturday and driving one on Sunday he might be a bit tired. Nope, he was once again the most aggressive bloke in the bunch, throwing out attack after attack. CJ and Lou had Dave covered early, so I sat in until the KOM where I promptly went our the arse. The chase back on hurt, but with a few others, we got the job done.

Repeat this process and we come to lap 3. Along the exposed first straight I'd just got back on and saw that there was a break up the road, and Dever wasn't in the bunch (ie. he was in the break), so I rolled to the front and pulled hard. The legs came alive and the gap was we soon closed. That was about all I directly contributed today. I pulled a hard turn or two later in the lap, but got spat before the KOM and finished the race at an easier pace with a couple of others. I was confident DK had the tour won, and I'd roll in to big grins and back slapping.

Once again, I spent my excited emotions before they were earned. On the 3rd KOM, Dever attacked, again, and got away before his team mate James Butler went across and they rode away for the win. DK went from 1st to 5th in the time I was out of contact.

Obviously I'm gutted for my mate, and sad that I didn't do enough to ensure the win for him. On a personal level I had some good moments and some bad. I'm feeling a lot more confident in my fitness, though realise I'm not climbing as well as I need to. It's possible that giving away 15kg to the next heaviest guys might be the root of that climbing issue.

Strava link.

D: 88.7km
A: 1,161m

PMPW: 96kg

Sunday, 9 June 2013

9/06/2013

Three Day Tour 3DT - Stage 2:
Oh man, yesterday was balmy in comparison to the temperatures we faced for this morning's ITT. When I crossed the line and had had enough time for my eyes to uncross and to take off my snot covered glasses, I glanced down at my computer to see 0.7°c. No wonder my fingers were having trouble working!

Anyway, the stage. I warmed up on the trainer, then rolled my disc wheel equipped bike to the start line. I wanted to hold 430W for the 6km course. After a km or so I looked down to see I'd been pushing almost 700W. It wasn't too pretty from there onwards, the rolling terrain and early over exertion meant I struggled to hold power.

I ended up losing 47 seconds to DK, who smashed the field. Despite my pacing issues I'd managed to achieve a 430W average, and 10th on the stage. I was now in 7th on GC.

Strava link.

D: 15.5km
A: 97m

Three Day Tour 3DT - Stage 3:
With my bike sans extensions and with a saddle in a more normal position I lined up for stage 3. I felt pretty good considering the racing that we'd had. The morning's results had buoyed my mood, DK was leading the race and yeah, things were tough, but seemed manageable.

Rolling out Lui and CJ took to the front, rolling steady turns together, me encamped behind them, DK behind me, and the rest of the bunch somewhere behind, not attacking. Perfect!

Things became less than perfect on the KOM where my legs completely gave way and I found myself chasing back through the convoy to get back onto the bunch. Sometime later, Rowan Dever was off the front with a couple of others for company. I organised with Liam from Satalyst to take to the front of the bunch together. They'd missed the move too and at very least needed the damage minimised. After a few turns I found my legs severely wanting, so I slipped back into the bunch, leaving Lou to take my place.

A few rolling bergs later I slipped off the back. My heart rate was under control, but I couldn't push on the pedals with enough force. I left my team mates two men down with 25km to go (CJ had had a mechanical). I wasn't impressed with myself.

By the time I got to the line I'd lost 15 or so minutes overall, and with it, any chance of keeping a top 10 on GC. My legs felt like they'd been worked over with a meat tenderiser, and tomorrow's stage is meant to be pretty hilly. Not ideal.

Strava link.

D: 89.2km
A: 955m

Saturday, 8 June 2013

8/06/2013

Three Day Tour 3DT - Stage 1:
I got a good warm up on the trainer, partly because it was bloody cold in Lancefield, mostly because I was nervous and didn't want to be caught out by early attacks. I think it was this unusual level of preparation that left me feeling decent and as usual, when I feel ok I do silly things.

A few guys rolled off the front of the bunch early, I tagged along, but after a single turn each everyone sat up and we were swallowed by the bunch. As I contemplated how silly going with the first break was, two guys attacked and got a bit of a gap. When DK and some others hit into the gap I waited a moment then went after them. I looked over my shoulder before I reached them, saw we had a gap, so started letting everyone know it was time to go, as I rolled to the front and drove the pace. If I could get Dave a gap and force others to chase then great.

As we approached the original two escapees I glanced back, and instead of seeing the pink of DK's Rush kit and a mix of other riders behind him, I saw 1 figure in black. Everyone bar Chris Lee of Bike Gallery had sat up or missed my wheel or something, whatever the reason I was now in a 4 man break with a decent gap. Once I got my breath back from the chase, I started rolling turns.

Halfway around the 2nd lap of the circuit we had 3 or so minutes on the bunch, we'd agreed to let Liam from Satalyst take the KOM points, and I began thinking about how to beat him in the final sprint. Rounding into the hillier part of the final lap the bunch was suddenly back in sight and closing fast. I kept the pace going, on the off chance they would crack, to force the chasers to use up a bit more of their legs and give my team mates a sit for a little bit longer, but eventually we were swallowed up. Then the pace really went on and I had dig deep to hold onto the back of the bunch.

Eventually I got myself in order and started thinking about the sprint. In the end I went early when I sensed hesitation in the bunch, launching from around 400m out, up the right side of the road. I was flying, I was thinking about the win again... I was being passed by Shannon Johnson and 12 of his closest mates.

With KOM time bonuses I ended up with 6th on GC on the same time as DK. Alright, time to rest and think of tomorrow's two stages.



Strava data.

D: 92.6km
A:  778m

PMPW: 96kg

Friday, 7 June 2013

7/06/2013

Commute:




D: 24.7km
A: 202m

PMPW: 95kg

Thursday, 6 June 2013

6/06/2013

Commute:
I flaked on riding this morning. The twin spectres of yesterday's cramps and this weekend's racing convinced me rest was the ideal.

D: 11.7km
A: 91m

PMPW: 96kg

Wednesday, 5 June 2013

5/06/2013

NRR: (sort of)
After yesterday, I was kind of eager to play with the short bunch. My legs still hurt, but I'd proven that wasn't an issue. So at 5:45am, as I walked out of my apartment with my day-glow orange bike, swinging my leg over the saddle to get rolling, I had a moment.

At first I thought I'd just hit a sensitive hamstring on the hard side edge of the saddle. A bit later I felt a similar pain in my left hamstring, but this time there was no jamming my muscle into anything. These were cramps. My mind boggled, what was going on with my body?

I met the bunch and sat at the back, never sure if I'd make it up to speed after each red light. There was no way I was going to make it round with the bunch, so I turned early and made my way across to the beach.

I felt the bunch coming and jumped to get at least a little tow. Sitting in around 10th wheel I actually felt ok. I fought to keep myself there, in the box seat, growing with confidence at each passing pedal stroke. By the time we got to Ormond Esplanade I thought I'd take a cheeky run at the sprint. The wheel in front dropped me off perfectly, and I kicked clear for the "win".

I'm struggling with what to make of the ride and what my body did. The sprint win isn't anything in of itself, the bunch wasn't super strong, so it was akin to winning little athletics... as an adult. What the sprint was, was a 90% kick, that didn't result in my hamstrings snapping.

Strava link.

D: 44.2km
A: 220m

Commute:

D: 14.3km
A: 60m

PMPW: 95kg

Tuesday, 4 June 2013

4/06/2013

6am NRR:
If yesterday's extras helped, then I'm glad I did them, as this morning's NRR was uncomfortable enough as it was. Each time my slightly oversized hamstrings brushed my seat post, or pushed back against the hard edge of my saddle, I got a little shot of pain to remind me what I'd done to myself.

I knew I'd be able to pedal, though I had to face the "Oh god! I dont know if i can do this!" moments. Still, I
rolled turns, because being at the back may have delayed me putting several flat whites into my face hole. It's possible everyone else had the same thoughts, as everyone was rolling turns..... EVERYONE! It was crazy. I've never seen this many coming through in a handicap, let alone a weekly training ride.

Needless to say, we were dead set hooking. It was awesome, even after I tailed off the sprint feeling empty, you would have been hard pressed to wipe the grin off my face or endorphins from my veins. It was good to roll turns and feel like I'm contributing.

Strava link.

D: 50.9km
A: 208m

Commute:

D: 9.5km
A: 70m

PMPW: 95kg

Monday, 3 June 2013

3/06/2013

Commute:
Extras before and extras after work in the vain hope that it'll minimise the time I have to endure squat related muscle soreness.

It's not horrible, I haven't needed a handicap rail in the toilet, but it would be nice.

D: 21.1km
A: 94m

PMPW: 95kg

Sunday, 2 June 2013

2/06/2013

St Kilda East - Mentone - St Kilda East:
I met DK for a pre ride to Sorrento coffee, the rain belting down on the road a few metres from our pavement table. Neither of us felt motivated, and we were soon contemplating just going home to sleep. Eventually we decided to go to Black Rock, hopefully enough to ease out some of yesterdays racing from the legs, and last nights drinking from the brain.

In the end it did both, but first I had to go through darker mental moments than I faced in yesterday's race. The constant thought of "what's the point of this?" and "I just want it to stop" floated constantly at the forefront of my consciousness.

Strava link.

D: 46.4km
A: 195m

Weights:
1 x 2min Row
1 x 100 Skips

2 x 5 @ 20kg Low bar squat
1 x 5 @ 40kg Low bar squat
1 x 5 @ 60kg Low bar squat
1 x 2 @ 80kg Low bar squat
3 x 3 @ 100kg Low bar squat

1 x 5 @ 20kg Press
3 x 5 @ 40kg Press

A roll to Mentone felt like a waste of a weekend day, but I didn't want to risk the weather outside again, and sitting on the trainer would have done my head in. Instead I wandered down to the local power lifting gym, found an empty squat rack and got under the bar for the first time in over 12 months.

I dropped a heap of weight off what I used to push and set about getting through a simple 3x5 session.

The 3 flights of stairs to / from my apartment are going to be interesting over the next few days.

PMPW: 95kg

Saturday, 1 June 2013

1/06/2013

Fred Icke Handicap:
I had a mixed day, but overall, I'm feeling good about it. Yep even the bit where we ate dirty bird after the race.

I got a 15 or so minute warm up, and it was possibly all that saved me from ending my day in the first few kms. The course started straight into a long climb and cresting the top I was a metre off the back of my bunch. It took a little bit after that to get the confidence that I was riding with the right level of guys, but every turn made a case for it. By the time we were rounding the back of the course, I was feeling like one of the strongest. I like that feeling.

The feeling I don't like is when an issue other than my legs curtails my day. The magnet from my power meter jumped ship from beneath my bottom bracket and took up residence with the jokey wheels of my rear dérailleur. I stopped and got it out fairly quickly, giving chase after my bunch, but I couldn't quite catch them.

So I sat up and waited for the combined force of scratch and the chopping block. Once swallowed I pulled turns, feeling good, and being happy to help DK get closer to the out markers. As we rounded for the 2nd of the 3 laps and into the hill I realised I wasn't in Kansas any more. By halfway up the climb my computer was reading a heart rate 10 beats over threshold. I gave my pedals all I could, but eventually I slipped out of contact.

From there I rode with another guy for a while, having a chat about this and that before it struck me. I was there to train. I had paid money to hurt. I was meant to be riding hard. I told my companion I was going to ride hard and he was welcome to catch a ride. So that's what I did. I set myself a solid E3 tempo for most of a lap, slowing slightly any time I caught someone to ensure they could get on, then getting back to the job at hand.

I rolled off the course, got changed and waited for the results. The race finished with a couple of guys from limit beating the hard charging scratch riders by a few hundred metres. DK secure in the bunch after failing to get clear in the last few kms.

I've now had two races where my legs have felt ok. That said, I'm not convinced I'm going to have a great time at 3 day tour, there are definitely stronger riders than me getting about.

Strava link.

D: 88.8km
A: 291m

PMPW: 93kg