Wednesday, 31 July 2013

31/07/2013

NRR Long:
I was nervous about how my legs would back up for the hills 12 hours after a trainer session. In the words of the internet, everything went better than expected.

Turning into Canadian Bay Rd I looked back to find that the bunch had shattered, I was around 8th wheel, and no one was behind me. The damage hadn't been done on the highway, so I assume it was the accelerations on the roundabout climb of Baden Powel that had shaken people loose. Anyway, it meant there was no option to drift back through riders up the climb, if I wanted to be with the ride on Two Bays, I had to ensure I was with it up Canadian. It took some hurting, a few times having to ride around guys that lost wheels or just plain blew, but I reached the false flat on the back of a small group.

Into Two Bays I found myself in 2nd wheel as Allan Iacuane's tapped out a pace on the front. His tempo felt easy, but I stuck on the wheel, figuring I could smash it home near the top. That wasn't to be, the few increases in gradient were not matched with a decrease in pace. Beat by beat I reached and passed threshold levels. Pedal stroke by pedal stroke it got harder to hold the wheel. It was around where the house numbers kick in that I couldn't hold on any longer and had to set my own pace. Using Jaimie Nightingale (who popped shortly after me) as a rabbit to chase.

My times for both climbs pretty much match last week, and this time I've got additional load in my legs. I feel like I'm not far off holding the pace to the top of two bays, perhaps in a few weeks after I finish this block of weights.

The roll home was civilised, some two up, some rolling turns, and a solid tempo effort to bridge back up when we got split by lights.

Strava link.

D: 95.3km
A: 555m

Commute:

D: 23.8km
A: 115m

PMPW: 97kg

Tuesday, 30 July 2013

30/07/2013

Commute:
Bed suck was too strong this morning, backed up as it was by the sound of rain, my feeble half awake brain was no match for it.

D: 7.2km
A: 35m

Intervals:
1 x 5 min E1
1 x 5 min @ 400W
1 x 5 min E1
1 x 5 min @ 400W
1 x 5 min E1
1 x 5 min @ 400W
1 x 5 min E1
1 x 5 min @ 400W
1 x 5 min E1
1 x 5 min @ 400W1 x 5 min E1

Despite going into it thinking 400W was an easily achievable goal, I struggled each rep to hold it. Oh well, it's a starting point and means I didn't waste a day by not doing northy.

Strava link.

PMPW: 97kg

Monday, 29 July 2013

29/07/2013

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 @ 65kg Low bar squat
1 x 2 @ 85kg Low bar squat
3 x 5 @ 120kg Low bar squat

1 x 5 @ 20kg Bench press
3 x 5 @ 62.5kg Bench press

1 x 5 @ 60kg Dead lift
1 x 5 @ 130kg Dead lift

There's a line in RATM's Freedom, "Anger is a gift", Zach whispers it into your ear; the last line before the song breaks down into the classic rage end song ending. Anyway, this isn't about the song being a commentary on oppression by ruling classes, it's about that one line, and how it describes my morning in the gym. I woke to the sound and to the bloated feeling of yesterday's death by bread and pizza. My legs ached, the thought of upping last week's weight frightening, while bed was warm and inviting... motivation was low.

The fear of the extra weight on squats was with me right up until I got under the loaded bar for my first work set. Then anger at that abrupt end to both weekend days training took over and shit got done.

The feeling of accomplishment kept flowing through bench and dead lift, it kept flowing through coffee, it kept flowing right up until I found out Mitch Gourley was doing 5x5 @ 125kg last week.... he's 62kg. Somewhere out there, a paraolympian is warming up with your work weight.

Commute:

D: 25.0km
A: 128m

PMPW: 97kg

Sunday, 28 July 2013

28/07/2013

St Kilda East - Mt Dandenong - Glen Waverly:
I had some anger and energy to work out, so I headed to Mt Dandenong, set to get 3 hard climbs in (Devils Elbow, The Wall and Inverness) then home for a massive feed.

I rolled out along High St (Rd), my mind turned inwards, chewing over yesterday, today, life, training and anything else that flitted past my frontal lobes. I turned into the bottom of the wall, a rabbit within sight, and a plan in mind. Hold a little in reserve until the sweeping right above the elbow when the northerly wind was going to hit me square in the face and demand more effort to keep moving. Instead the grade below the elbow meant I was struggling to keep my favoured RPM going, even with the aid of a 28t cog. In the end my time was ok, but it felt like my brain or legs were still at home in bed. As my HR never really soared like the amount of sweat coming off me suggested it should, I'm guessing the monstrous kms of yesterday were effecting me.

I whipped down Sherbrook road and over to the wall, setting myself for another long climb with sub optimal cadence due to the grades. Halfway up I heard a slight pop sound from below me. No, not my legs giving out, a spoke in my rear wheel had decided against continuing life. I finished up the climb without any aggression, my mind working out a strategy. In the end I decided to head for Ferntree Gully train station... but ended up getting to Syndal station before another spoke let go and made me choose caution rather than riding the full way home.

Not an ideal weekend on the bike, but I suppose that's how the cookie crumbles sometimes. Mmmm, cookies.

Strava link.

D: 74.8km
A: 1,356m

PMPW: 97kg

Saturday, 27 July 2013

27/07/2013

Melbourne to Ballarat:
I was nervous about the race, 8 minutes is a good bunch, and the hills aren't anything to sneeze at. A long grind up Pentlands Hill, then a sharp kick out of Pykes Creek. I warmed up in the ripping winds, trying to keep my fears out of the forefront of my mind, trying to keep my stress levels low, then downed a gel and lined up on the line.

Straight from the gun the pace was on, a deep echelon spanning the road from centre line to the gutter, with poor sods at the back riding in the emergency lane. I didn't want to be one of those guys, so I bullied my way into the forward lane each time I came close to the rumble strip. I was prepared to do additional hard turns rather than deal with the lippy edge and detritus strewn side of the road.

Still, despite best efforts, I had to occasionally stray off the road proper, and I believe it was on one of those trips that I picked up whatever punctured my tyre. I raised my hand to alert those behind me, then once off the back I tried to repair it with "in case of emergencies" latex canister in my back pocket. It failed and my race was done.

A nice lady, the wife of someone in my bunch, pulled over for me, tucked my bike in the back of her 4wd and drove my sorry arse back to Rockbank to collect my things.

I drove to Ballarat to pick up my stuff from a mates car, observing as I went the carnage that had occurred in the bunches. Riders littered the edge of the road like garbage at a music festival, when the contents were emptied out, discarded and left to blow around in the wind.

Strava link.

D: 10.2km
A: 69m

PMPW: 97kg

Friday, 26 July 2013

26/07/2013

Commute:
Did you hear the one about the short fortune teller who escaped from prison?

He was a small medium at large.

D: 10.4km
A: 74m

PMPW: 95kg

Thursday, 25 July 2013

24/07/2013

NRR Long:
The trip down and the first half the return leg of this morning's ride were fairly easy, but the hills loop and 2nd half of the way home more than made up for it.

I am continuing to get deeper (based on HR) into the box with each new week, this is great, when I hurt I get faster. My times on Canadian and Two Bays are comparable to the small peak I achieved this time last year, if I can continue to improve then I should end up in a better place to last year.

So what happened that got me riding at over 190bpm? Jan Řehula hit it at the bottom of Canadian, Lucas responded to him, and I went after Lucas. Lucas looked like he eventually got the wheel, I just aimed to keep myself from completely imploding, and was happy to do all the work to the false flat while hold the gap steady.

The catch was made on the descent, but I had to come almost to a stop for the turn into Two Bays for a car, then I had to get my chain off the big ring at 20rpm, then I had a gap to close. The shopping list nature of those events was how my brain processed it. One thing at a time, there was no capacity to deal with it any other way. As for the gap, I chose to deal with it by setting my pace. I figured trying to sprint across would be a sure fire way to destroy me. I got close as the road ramped up at the first roundabout, then picked off riders one by one as they popped, I got a short sit on someone, but mostly it was just me and a bunch of air to push up a hill. Special mention should be made of Lee, he got back on to my wheel as I passed and rolled me up the final metres of the climb.

On the return leg, Wilko and Chris Lee were pulling hard turns to get us home quicker from around Mordi. As we approached Rickets I rolled up to give them a hand, figuring I'd be left to pull long strong turns on the front. Incorrect, Wilko was feeling feisty and hit us several times, taking me from my "happy" place to a very very unhappy one. It was a bunch of fun, I knew he was mostly just wanting to get to work on time, but just in case he felt he could win something, I felt obliged to chase him down.

Strava link.

D: 95.0km
A: 526m

Commute:
I've been given 8 minutes for this weekend's Melbourne to Ballarat. Scratch looks to be packed with VIS, AIS and NRS riders, I'm a little nervous. Hopefully I can get over the pinch at Pykes Creek before they come storming through, because if I have to climb with them, I'm afraid I shall be spat as unceremoniously as I was at the Fred Icke.

D: 11.5km
A: 44m

PMPW: 97kg

Wednesday, 24 July 2013

25/07/2013

6am NRR:
I didn't want to work too hard today, no turns, just keep my legs warm and moving around so that come Saturday I'm ready to race. The plan was thus to sit in the bunch, one that included a couple of faces from my past years of mountain biking.

Brad Davies, who seemingly within a few days of buying a bike with knobby tyres decided to try and win the Aussie Solo 24 hour title was rolling around. Top bloke, nice to see him suffer a little after time off the pedals.

The other guy I've known for far far longer, Ash Thomas. Ash was the kid at my high school who won titles in an event I didn't know too much about (xc), but you figured it couldn't be too hard. A decade or so later when I started racing enduros, he and his mates (Jason Jackson, Eddie Wilson, et al) were destroying my lap times, and I sort of got an idea of how naive I'd been about what he'd achieved.

My favourite memory of riding with Ash was after a Thursday dirt crits around 2004. We'd both smoked ourselves, Ash probably had podium'ed A-grade, lapping me a few times while I held the back position in B-grade. Anyway, as we rolled homeward in the dusk light we were both pedalling squares. Food was needed. We stopped at a servo, each standing in front of the chocolate selection, staring at the prices, then the pitiful pile of change in our hands, calculating the best way to achieve less bonk. Then Ash grabbed my hand, emptied the coins from his on top of mine, and pointed to the family size block of chocolate. Problem solved!

Strava link.

D: 46.0km
A: 186m

Commute:

D: 15.4km
A: 48m

PMPW: 96kg

Tuesday, 23 July 2013

23/07/2013

Commute:
Time flies like an arrow.

Fruit flies like a banana.

D: 6.2km
A: 33m

PMPW: 96kg

Monday, 22 July 2013

22/07/2013

Weights:
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 @ 60kg Low bar squat
1 x 2 @ 85kg Low bar squat
3 x 5 @ 117.5kg Low bar squat

1 x 5 @ 20kg Press
3 x 5 @ 46kg Press

Two poos weren't enough before working out, a third trip to the bathroom had to be made between the warmup and work sets. As I sat on the throne, lamenting the over use of hot sauce on last night's mexican, I hoped the combination tired legs from yesterday's hiking and tumultuous intestines wouldnt prevent me from adding 2.5kg on my squat.

I'm pretty pleased that they didn't, though obviously expelling that amount of waste made me hungry as my butt kept trying to eat my tracky dacks during reps.

I had to cut out deads for the week, extra poo meant i was short on time.

Commute:
A couple of sneaky lunch time lake laps felt pretty good. My legs were light and sprightly. Oh well, I'm not one to look a gift horse in the mouth.

D:16.7km
A: 87m

PMPW: 95kg

Sunday, 21 July 2013

21/07/2013

Mt Dandenong:
The Dawns and I headed to Mt Dandenong to find some adventure on foot. We started at the 1,000 steps, then branched out onto a few of the quiet fire roads.

It's possible that I related stories of riding those fire roads, and it's possible I pretended to be on a mountain bike while descending some of them... but you can't prove either of these things.



Strava link.

D: 6.8km
A: 479m

PMPW: 96kg

Saturday, 20 July 2013

20/07/2013

St Kilda East - Arthurs Seat - Arthurs Seat - St Kilda East:
DK and I met up for a quick pre-Hell Ride coffee, then rolled out with the bunch. I was fairly relaxed about it all, we planned to continue south at Mt Eliza when the bunch turned, so I felt no obligation to pull turns. I didn't turn fully off though, sitting at the back would be stupid given how many lights there are on the route, but sadly 20th wheel was still not enough. At Carrum, a set of lights cut us mid pack and opened a gap. the next two and half km were flat stick, chopping off hard turns with Wilko and a guy in Omara kit. Slowly, slowly the gap was closing, I was running a good 5-7 beats over threshold, but the legs were still working, so I didn't question, I just buried myself. Then we got another set of lights and I switched off. The bunch was gone, and DK with it.

When we finally got to the Peninsula School, DK was waiting with Bensley and a few Artisan boys, a grin splitting his face. Nick soon pulled off to wait for Mitch Anderson, and the rest of us continued on to Dromana where turn inland for 2 ascents of the West face of Arthurs Seat.

The first ascent was a 3 way affair for the minor placings. DK had us all licked, but Lach, Sam and I were holding similar pace. The slight variance of grade was enough to shoot each of us forward and backward. I tried to keep my head up and legs turning. To concentrate on the road in front and not the rider... but when Lach went past before Chapman's corner, I lost a bit of the will to hurt, and had to fight a few mental daemons. To add insult to injury, Sam, who I thought I'd dispatched, rolled me on the line. JERK!

The second time up was a little less intense, but there's not really anywhere to hide on a 9% climb. Instead of being 5 beats over threshold, it was 3 or 4 beats under and with it, the ability to occasionally speak words that others could understand.

We rolled home two up, impressed that despite the ugly forecast that we'd managed to miss all the rain. Then we hit Blackrock and the heavens opened. You know what though? Given the chance, I'd do it all over again exactly the same.

Strava link.

D: 169.3km
A: 1,738m

PMPW: 98kg

Friday, 19 July 2013

19/07/2013

Commute:
Why is it that no matter how many massive vents a helmet has, head itches never occur under one? I'm not suggesting it's a conspiracy by helmet manufacturers to sell next years helmet with even more air channels for maximum cooling.... but maybe it's a conspiracy by helmet manufacturers to sell next years helmet with even more air channels for maximum cooling.

D: 8.2km
A: 116m

PMPW: 97kg

Thursday, 18 July 2013

18/07/2013

Commute:
Did you hear the one about the chicken crossing the road?

It was poultry in motion.

D: 4.7km
A: 85m

PMPW: 97kg

Wednesday, 17 July 2013

17/07/2013

NRR:
Yesterday's sit in fest left me feeling like I should have done a couple of turns, so I vowed to work a bit today. I sat on the front for much of the trip to Mordi, then after the roundabout I pulled through and set what I thought was a solid tempo. A few guys came through hard, pushing me close to breaking, then DK flashed past everyone and went clear. I sat up. There was no way I could chase that alone.

I slipped back into the bunch, found a gap, then waited for the pace to lift and the chase to begin in earnest. It didn't, so I rolled back to the front, preparing myself to do more work than I'd hoped today. It was not long after that Davo Williams rolled up on his TT rig with the full fruit. Sweet! I sat in while the 808/Disc equipped beast was tapped along at a solid tempo. A few guys tried to bridge on Rickets as Davo's pace slowed, he inevitably pegged them back on the flat. On the next hill when they went again I rolled around and to the front. Letting Davo know that he should get a draught off me, and set a tempo up the hill.

After the catch in Sandy, I swapped one David's wheel for the other, DK still keen to stress legs. Coming off the lights before the golden mile, Bolts threw a chain, causing a bit of chaos and hesitation behind him. I saw DK look back, and then kick hard. It was on again! I paused letting a gap open in front of me, then when no one covered it I went hard to shake them off my wheel and get across. I rolled past DK and Artisan Sam, and buried myself until the crest at Bay St, then flicked them clear with an update on the gap.

I was dripping profusely with sweat, but grinning. Putting the cat amongst the pigeons is fun.

Strava link.

D: 46.0km
A: 196m

Commute:
A few sneaky lunch time laps with the Dawns, paused only for Swan crossings and some chocolate.



D: 23.5km
A: 125m

PMPW: 97kg

Tuesday, 16 July 2013

16/07/2013

6am NRR:
Faced with the choice of waking up to the sound of my alarm and getting in 50km with the bunch, or waking shortly after to the sound of the bin men and not riding and being (more) grumpy all day, I chose the former.

Compared to last week I sat in and enjoyed the tow, but I suppose I rolled a turn or two because it gets boring sitting on wheels, blinded every 0.3 of a second by by red flashy lights.

So this ride sounds uninteresting, a wash for training, and really not worth making it to 3 (short) paragraphs. You're right, it is... until we hit the golden mile. There were several bunches ahead of us, things got stretched, things got messy, and by the time I got my fat arse around the turn into Ormond Esplanade it was obvious that the guys I'd just ridden around had dropped the wheel badly. So I gassed it into the 200m void left by DK towing a half dozen riders up the gentle rise. I put 700 odd watts down and dragged skinny up to and a bit past the Elwood park lights, then flapped my elbow with the vigour of a dying chicken.

Strava link.

D: 46.8km
A: 188m

Commute:
The Dawns wasn't available for sneaky lunchtime lake laps, so instead we went for a merry jaunt post work to acquire some Phở for our faces. Extras and food, a match made in the kitchen.

D: 23.8km
A: 201m

PMPW: 97kg

Monday, 15 July 2013

15/07/2013

Weights:
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 @ 60kg Low bar squat
1 x 2 @ 80kg Low bar squat
3 x 5 @ 115kg Low bar squat

1 x 5 @ 20kg Bench press
3 x 5 @ 60kg Bench press

1 x 5 @ 40kg Dead lift
1 x 5 @ 110kg Dead lift

There was a lot of poo face going on in the squats. A lot. Every rep went up though, with the middle set having the best pacing and the last had the best feeling of accomplishment.

It was also nice to have full plates back on my bench, it gee'd me up to add some weight to my deadlifts too.... but it turns out that I couldn't count, because the extra 10kg I thought I'd added ended up only getting me to 110kg instead of the 120 I did last week or the 130 I wanted this week. *sigh* Idiot!

Commute:

D: 12.5km
A: 65m

PMPW: 96kg

Sunday, 14 July 2013

14/07/2013

St Kilda East - Mt Eliza - St Kilda East:
I love how a random encounter, or a tiny little detail, can make the difference some days.

I wasn't too eager to ride today, I wanted 100km at a not too hard pace, but my limited efforts yielded no companions and then I woke to the sound of rain. After a little snooze action, I got out of bed, got on my bike and rolled out. It wasn't long that my plans of going to Mornington started to feel ambitious and going to Mordialloc sounded great.

It was around then, as I rolled along Ormond Esplanade, that a dude named Al, clad in Fitzroy Revolution bibs, rolled past me, then slowed and came for a chat. We chatted two up on near empty roads and before I knew it, we were rolling into Frankston. A loop around Mt Eliza for the fun of it, then we turned for home.

It rained a bit on the way home, but it wasn't cold, in fact it was a pretty enjoyable ride. Don't get me wrong, I was glad to get a a shower coffee into me and a little nap, but they were bonus, not necessity.

Strava link.

D: 102.8km
A: 480m

Weekly Training Stress Score: 516

PMPW: 95kg

Saturday, 13 July 2013

13/07/2013

Hell Ride:
I rode this a lot like last week, working most turns available to me on the way down and back, not killing myself on Olivers to ensure I had legs left for the next couple of hills where I ensured they ended up empty.

In the sprint, I had the joy of coming over the top of Jez Hunt, I don't think he was going full noise, but it's still kinda cool to ride past a guy who's bike has his name painted on the downtube by the manufacturer.

I'm feeling good, if I was a pro giving an interview to cycling news I'd talk about "sensations", possibly "better" or "good" ones. Mostly I think I'm starting to get ahead of the fitness curve, where I can hurt more and more often which builds up to allow even more hurt even more often.

I think the weights sessions set me back a little bit, but I'm now getting some benefits from the strength rather than just the tiredness of each session. I also thing the sessions have had an effect on my weight, but given how I'm feeling I'm not fussed. When I drop the sessions I'll be able to get a bit stricter on my diet and bring it back into the low 90s.

Strava link.

D: 108.2km
A: 411m

PMPW: 97kg

Friday, 12 July 2013

12/07/2013

Commute:
Some time ago I got a KOM* on the Airlie Street segment on Strava, I'd gone to do some hill sprint efforts, and between the 3rd and 4th reps I'd stopped to take a photo of it's longer, cobbled and speedhumped neighbour, Airlie Bank Lane. I thought to myself, I should attempt that too, see how I go.

Today I attempted to take it on my cross bike, and was shocked to see that no one had even made it a segment. Melbourne, I'm shocked at you. I thought you were all more OCD than this. Every other hill has 13 segments on it, just because this one is cobbled you go soft and leave it?

Obviously I created the segment myself, and I'm hoping Leigh De Luca got an email saying I took his top spot, because I think I can go faster, but probably wont try it again until I have to to get the title back.

D:12.9km
A: 259m

* I had to go back and reclaim it a short time later when it was taken from me.

PMPW: 97kg

Thursday, 11 July 2013

11/07/2013

6am NRR:
Ungh, I was pure bunch fodder this morning. I was probably physically capable of pushing harder, though it didn't feel like it, but mentally I couldn't get myself into that box for another day.

Strava link.

D: 46.5km
A: 190m

Commute:
Sneaky lake laps!

D: 26.3km
A: 153m

PMPW: 96kg

Wednesday, 10 July 2013

10/07/2013

NRR Long:
I was worried about how this one would go, I even avoided the first few rotations of the entire bunch rolling through on the way South. Eventually sense prevailed and I did my bit to pull us through the sub zero temperatures towards the hills behind Frankston.

With no Nick Bensley or Matt Boys the pace was controlled until we hit the highway, then Pete Smith took to the front, drawing us out into a single line... then as we hit Canadian the pace lifted again. I fought a battle between trying to hold wheels and not blow myself apart. There was tongue biting and a gap of 2m across the middle that seemed uncloseable, but eventually we hit the final kicker and I got some mental relief as I knew I'd made it through with the front runners.

Over the top Dave from Evolution (there are seriously too many Daves) had pushed clear as everyone gasped frosty air and admired the view of the sun rising over the fog blanketed valley ahead of us. Through to the left hander into Eumeralla Grove I hung in the gap between the bunch and him, then I drove to his wheel, pulled through and started to see what gap I could make on the bunch.

Into Two Bays we had 10 to 15 metres and I told Dave to sit on while I drove the pace. I exploded before house numbers started appearing on the left of the road, earlier than I'd hoped, but I was at the front of the ride, and that filled me with confidence. Dave continued solo up the road, and I was soon caught and passed by the chasing bunch, then Lucas Sproson pulled up beside me. He's been leaving me for dead for the past month or two, but today I felt ok, I resolved to keep pushing the pedals, then I put myself ahead of him, trying to ride him off my wheel, using his breathing behind me to motivate my effort. Ahead I could see the 5 or so chasing riders had caught Dave, but a figure in black had dropped off the back. AJ had lost the wheel, and ever so slowly I gained ground on him, finishing the climb 20 or so metres back with a ragged Lucas still glued to my wheel.

A steady roll home, once again with the whole bunch rolling through, finished off a 2nd satisfying session in as many days.

Tomorrow is going to hurt.

Strava link.

D: 97.5km
A: 591m

PMPW: 97kg

Tuesday, 9 July 2013

9/07/2013

6am NRR:
Looking around the service road at 5:59am I figured the bunch wasn't too strong today and decided to try and work all morning.

I made it to Sandringham before I finally took a sit. I'm still ok with that, as though I felt like I was creeping, the power numbers are good, and there is no doubting it was as deep in the box as I've been on a regular NRR in ages. In fact a quick scan of previous Wendesday long shows I had a higher stress score than a few of them too.

Once again Tom Leaper was a relentless presence on the front. Rolling through religiously... though I have no idea what sort of religion requires continues strong and smooth turns from it's congregations.

Strava link.

D: 46.0km
A: 191m

Commute:

D: 21.5km
A: 218m

PMPW: 97kg

Monday, 8 July 2013

8/07/2013

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 @ 110kg Low bar squat

1 x 5 @ 20kg Bench press
3 x 5 @ 55kg Bench press

1 x 5 @ 40kg Dead lift
1 x 5 @ 120kg Dead lift

Bench because of pressure from the Dawns, I suspect she is not a fan of the big legs, tiny arms, t-rex aesthetic roadies are prone to. Deads because fuck you, that's why.

I want to add the 5kg that killed my squats last week back on next week. I have no doubt it will feel heavy and some of my reps may be slow, but damnit my legs are going to get those stressors!. I'd like to get back to 2.5 plates (120kg) by the end of the month where I think I'll stop lifting and concentrate on converting some of the re-found muscle into speed. It's going to take a bunch of hills, and right now that fills me with a little bit of dread. I'm hoping HTFU kid days in the gym will help deliver me the mental resolve to get them done.

Commute:

A sneaky lap of the lake on the way home featured a couple of cx dismounts and remounts to make up for missing DDCX yesterday.

D: 11.3km
A: 59m

PMPW: 97kg

Sunday, 7 July 2013

7/07/2013

Rest:
Too many chicken wings, pizza slices, beers and red wines while watching the Wallabies get towelled by the rampaging British Lions last night, and a decent week on the bike convinced me that a rest day was a "good" idea.

It's time to start looking at my training stress scores again, and enforce a ramp up for 3 weeks, ease back for 1 week schedule of last year. To that end, here are the last 4 weeks numbers.

01/07 - 07/07: 422
24/06 - 30/06: 323
17/06 - 23/06: 400
10/06 - 16/06: 291

In the future it will be important to bear in mind that these numbers don't have any allowance for weight sessions and thus direct comparisons with non weight training weeks will be skewed.

PMPW: 98kg

Saturday, 6 July 2013

6/07/2013

Hell Ride:
I hoped the wild wind and potential for rain would keep the lower levels of cyclists at home in bed, thinking back now, that seems a bit arrogant. At the time I just wanted a clean ride with limited stress over the abilities of others.

I kept myself at the front, which meant I was surrounded by decent legs. The way down the pace was a tail wind assisted 50-55km/h, on the way back the northerly kept us to around 35-40.

I decided to hold back a bit on Olivers to ensure I had enough for the last roller up to Canadian Bay rd. I sat in the bunch, looking at a few riders going clear, my brain freaking out, my legs wanting to be used, and I practised patience. The bunch came back together and I moved up over the next climb, rolling to the front as we started the decent to the Baden Powel Junction. As I started into the rise I glanced back and noted the bunch had given me a few bike lengths, so I set my hands on the bars and started to tap out a pace. Interested to see how well I could hold off the whole bunch. Pretty well, a few riders flicked across and raced clear towards the top, but I held true to my limits and finished in the half dozen riders.

From there back to Mordi I rolled turns, amused by the 60kg guys struggling as I just tapped out the pace. After that I sat in a bit, waiting to launch the sprinters, the first plan was to flick Forbesy off my wheel, then Jez slotted himself in between us, so I knew I could go earlier and not have to fight for position out of the corner. As soon as the road straightened and I stepped out and went past the couple of riders I'd left on the front. It felt great, hammering into that headwind, with a few hundred to go I swung to the gutter and watched all bar Jez and Ray come through. A mechanical had crippled Ray... oh well, I got my effort done.

Strava link.

D: 100.1km
A: 460m

PMPW: 98kg

Friday, 5 July 2013

5/07/2013

Commute:
I can distinctly recall telling people I'd never ride lake laps, I remember the felling of distaste in my mouth as I even considered the concept. What I can't remember so distinctly is why I was so against them.

The wind isn't lovely, but it's bloody convenient and there's no stopping so you can keep the legs moving for a good spin out. In other words, it's great for an easy recovery spin on the way to/during/way home from work.


D: 10.5km
A: 72m

PMPW: 96kg

Thursday, 4 July 2013

4/07/2013

6am NRR:
The wind at 2am, when I woke for a pee, sounded epic. At 5:30am, after I'd done a poo, it still sounded pretty horrible. For the second day in a row, I contemplated going back to bed, but after a few harden the fuck up kids I got my socks on, and rolled out the door with a ripping taily. I figured, all I had to do was take advantage of the northerly to get myself south to Mordi, after that point I was committed to riding home into the teeth of it.

The bunch was understandably small, not many want to train when the weather is messy. Down the highway, Youngie was doing his best to tear legs off. I left him on the front whenever he got too energetic and rolled through when I felt I could, nothing too special.

It was the way back that I found a bit of a stride. Like Tueday the headwind tempered people's enthusiasm. Up to Mentone it was basically just CJ, Leaper and I rolling around, the efforts were bang on my threshold, meaning the answer to "can you do another turn?" was always a yes... though frequently a begrudging one. Up Rickets I was pushed a bit over threshold, Jez Hunt was making his presence felt with a few super strong turns, so I held off coming through until we crested my favorite hill, the one before Sandi.

I got to ride the rise through the golden mile, the one up to North Rd, on the front. I made it my own, using it to stretch out the legs in a single solid effort, and it felt good. It wasn't just about a nice solid effort for 1:15, it was that it came at the end of a hard ride with hard dudes at the end of 6 days on the trot.

Strava link.

D: 45.9km
A: 227m

Commute:

D: 5.2km
A: 42m

PMPW: 96kg

Wednesday, 3 July 2013

3/07/2013

NRR Long:
Not even a double caffeinated gel could give me the get up and go needed to hang with the lead group on Canadian and Two Bays this morning. I was a little bit bummed about this, looking at my power data didn't help too much either, but the heart rate data gives me a smile. Though I can't generate the same Watts, I can put myself deep into the box, and going to the box will get me where I want to be.

Max of 175bpm up Kars
Max of 182bpm up Baden Powel
Max of 182bpm up the Highway
Max of 188bpm up Canadian Bay
Max of 184bpm up Two Bays

My threshold is 176bpm.

The two up roll home was nice, I got to chat and laugh with the guys that'd ripped me apart in the hills... though left me a smidge late for work.

I should note (because if I don't he'll note it himself), Lee once again beat me up the Two Bays climb.

Strava link.

D: 93.2km
A: 512m

Commute:

D: 20.2m
A: 114m

PMPW: 95kg

Tuesday, 2 July 2013

2/07/2013

6am NRR:
Tired, but determined to get some work done, that's the short version of today.

I wasn't as committed to the work as DK was, he hit St Kilda a mess, heading straight for 7/11 to get some sugar in his face to stave off the bonk nausea.

So while Dave put himself in the box, on the front, all day, I came through for turns sporadically. A few times on the way down when the tail wind and Dave allowed me to get there without having to go into full sprint mode. A few times on the way back, made a lot harder into the head wind, but in some ways easier. You could guarantee the rider you were passing wasn't going to keep the gas on and leave you swinging. The presence of Tommy Leaper was pretty re-assuring to me. He's so smooth and consistent with his work that I was always willing to roll through behind or in front of him, despite knowing he has the power to tear me apart.

Coming to the sprint I thought about sitting up and rolling though with the bunch, but I'd said a single word, a proper noun, "Paully", and it committed me to holding it above threshold for a while longer. I knew Paul Adler would understand the tone in my voice as I rolled past him along Ormond Esplanade. It said "Paully, I'm coming past, you should get on my wheel because I'm going to lead you into this sprint.". That tiny amount of commitment to a mate on a training ride got me the moment I'm proudest of, not because 10 seconds over 1,000W is a good number, but because I went despite the pain in my legs.

Strava link.

D: 46.8km
A: 181m

Commute:

D: 13.6km
A: 107m

PMPW: 96kg

Monday, 1 July 2013

1/07/2013

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
1 x 3 @ 115kg Low bar squat
1 x 2 @ 100kg Low bar squat
2 x 5 @ 100kg Low bar squat

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

1 x 5 Chin ups

Warming up the weights felt heavy, which isn't anything new, it was when I hit the work weight and it was ugly that I made a choice. A disappointing session would be better than no session, or one where I hurt myself. I removed 15kg and finished out my reps.

Commute:

D: 6.2km
A: 121m

PMPW: 96kg