Tuesday, 31 December 2013

31/12/2013

St Kilda East - Black Rock - St Kilda East:
A lazy roll with DK, Bing, Boysy and Bones to the Slack Rock roundabouts, then back home via Port Melbourne.

Obviously there were some stupid things done, attacks, up the inside, up the outside, up the footpath, handless, we had it all, and they were all with grins and calls of "let him go, he'll crack!"

My legs weren't going in perfect circles, and my arse complained about how thin my saddle is, but those will both get better with more rides.

Strava link.

D: 45.5km
A: 139m

PMPW: 93kg

Monday, 30 December 2013

30/12/2013

Rest:
G'day Australia, take me to your beer.

Sunday, 29 December 2013

29/12/2013

This day just flat out didn't exist for me, meaning if I ever get interrogated by the police for being too awesome, and they ask me what I did on the 29th of December 2013, odds on, I'm going to get hit with a phone book for saying "It didn't exist".

Saturday, 28 December 2013

28/12/2013

Rest:
So long Canada, it's been emotional!

I want to come back when you've got less snow, possibly with a bike, or maybe just to hike, either way, you're pretty and I'd like to get some endorphins in you.

Friday, 27 December 2013

26/12/2013

Rest:
The Dawns and I headed back over the Rockies to Calgary today. It felt so warm coming back down the Bow valley that I wound down the window to enjoy the balmy +8°c air.

27/12/2013

Weights:
I've got to get on a plane tomorrow to start the day long journey back to Aus. Given I'm still carrying DOMS from the 24th, and that I'll be squished back in cattle class, squatting was off the cards. Then Dawns told me we had access to the section of the gym reserved for staff and pro athletes. The section with cages, platforms, metric bumper plates... and no other people.

8 min ride

2 x 5 @ 20kg Squats
1 x 5 @ 40kg Squats
1 x 5 @ 60kg Squats
1 x 2 @ 80kg Squats
3 x 5 @ 105kg Squats

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

3 x 10 @ 10kg Russian twists

2 x 5 @ 20lbs Bro curls
1 x 5 @ 27.5lbs Bro curls
2 x 5 @ 35lbs Bro curls

The lure of private racks/cages was too much  and I undertook my first squat session with DOMS. Dropping down was tough, and on the last set, in an effort to get it all done I had some ugly reps. Knees buckled, back dropped and neck strained. I don't like that mojo and have to be prepared to drop weight to keep form in a safe range.

Oh yeah, and bro curls for giggles.

PMPW: 95kg

Wednesday, 25 December 2013

25/12/2013

Rest:
Present intervals and Turkey repeats (2nds, 3rds, etc... not voms).

I don't think either activity will make me faster, especially with how much chocolate the presents delivered.

Tuesday, 24 December 2013

24/12/2013

Weights:
I got access to a little gym today, and in squatting in the lull pre-christmas seemed like a great idea.

The gym was incredibly tiny. The squat rack was on the other side of an angled smith machine setup, and there was no place to put the smith bar that didn't affect my setup in some way. I ended up with it at the top so, which meant I had to ensure I went straight up, as any forward movement on the unrack would mean I brained myself. Good times.

2 min Ride

2 x 5 @ 20kg Squat
1 x 5 @ 45kg Squat
1 x 5 @ 60kg Squat
1 x 2 @ 80kg Squat
3 x 5 @ 100kg Squat

2 x 5 @ 20kg Bench press
1 x 5 @ 40kg Bench press
3 x 5 @ 60kg Bench press

Monday, 23 December 2013

23/12/2013

Rest:
What's the best coat for protecting you from the elements?
A lab coat.

Sunday, 22 December 2013

22/12/2013

Rest:
I was told this one by a waiter the other night.

An aussie flies into Montreal, spends the night in a hotel then the next morning sets off down the highway on the wrong side of the road. Soon a motorcycle cop pulls him over and angrily asks, "Why are you on the left, did you come here to die?"

To which the aussie promptly replies, "nah mate, I flew in yesterday".

Saturday, 21 December 2013

21/12/2013

Rest:
What did the fisherman say to the magician?
Pick a cod, any cod!

Friday, 20 December 2013

20/12/2013

Rest:
A 4 hour car drive through the rockies as we moved from Calgary to Cranbrook just highlighted to me that I need to get a bike with some squish and come back here in summer and frighten the pants off myself.




PMPW: 93kg

Thursday, 19 December 2013

19/12/2013

Walk:
All the energy used wandering around Calgary, and puckering my ring on the glass deck of the Calgary tower were undone when I had my first poutine.

Imagine a big bowl of chips and gravy, then add some soft, mild cheese... and then some bacon. 

PMPW: 93kg

Wednesday, 18 December 2013

18/12/2013

Walk:
The temperature has dropped a heap, before you factor in windchill it's around negative 20°c, and there are still people riding bikes around. If I dared risk frostbite to the ears, I'd take my hat off to these fine folk.



PMPW: 93kg

Tuesday, 17 December 2013

17/12/2013

Rest:
My boobs hurt, so do my legs.

PMPW: 94kg

Monday, 16 December 2013

16/12/2013

Weights and Intervals:
Dawnski had to go to work for a few hours, and given said work is a massive gym, I tagged along to get some endorphins.

I was torn between trying to get a solid weights session, or trying to get a solid cardiovascular workout on a stationary rower or bike.

In the end I half arsed both, not because quality on either is mutually exclusive with quality at the other, but because my legs were trashed. It seems humping around in the snow in boots was effortfull.

2 x 5 @ 20kg Squat
1 x 5 @ 60kg Squat
1 x 5 @ 80kg Squat

2,700m Row

2 x 5 @ 20kg Bench
1 x 5 @ 30kg Bench
1 x 5 @ 40kg Bench
1 x 5 @ 50kg Bench
2 x 5 @ 60kg Bench

2 x 5 @ 20kg Press
1 x 5 @ 30kg Press
3 x 5 @ 40kg Press

25min @ 90rpm ride

PMPW: 93kg

Sunday, 15 December 2013

15/12/2013

Walk:
The Dawns and I set out to visit the Calgary zoo, it copped a little bit of a beating when Calgary flooded mid this year, so it seemed like a good idea to support some locals, plus get to see a few beasts I dont get back home.

Only a half dozen kms away, we walked, but the entrance had moved, and the way there was not obvious, by the time we got home we'd done double or triple what I'd expected. I really should work out more often, because I'm a litle bit pooped.

PMPW: 93kg

Saturday, 14 December 2013

14/12/2013

Walk:
Ok, I had a sleep, 12 or so hours worth, and after I woke, it was still cold and snowy outside.

In good news there's decent coffee here, I feel like my chance of survival has increased purely on that knowledge.

PMPW: 93kg

Friday, 13 December 2013

13/12/2013

Rest:
This day was sort of two days.

The first version was spent on several planes. Not that I have much control over the actual locomotion of the craft, I did have to call on a bit of just get it done for the Sydney to Vancouver leg. A full plane, a middle seat, and a few kids not loving life made for a mental challenge.

The second version was after I finally got to Calgary, a bit of walking around, and a lot of trying to get my head around the flip from summer to winter.


PMPW: 93kg

Thursday, 12 December 2013

12/12/2013

6am NRR:
I rolled turns with Bing and Dave until a horrible job at clipping back in after some lights left me mid pack. Given how less than fresh I was feeling I hung out there until my favourite hill, and though I was on the front for the whole thing, it wasn't an amazing effort, for starters the bunch was mostly still together after.

Strava link.

D: 43.9km
A: 167m

Commute:

D: 13.6km
A: 52m

PMPW: 93kg

Wednesday, 11 December 2013

11/12/2013

Commute:

D: 5.3km
A: 41m

HCC Crit:
Each week I roll up to the Kew boulie for the HCC crit I worry that my legs aren't feeling terribly good, then each week I remember I though the same last week and went alright anyway. This week was no different, the legs were tender to the touch and I struggled to push into them as I crossed town on my way to register.

We had the biggest a-grade Rush turnout for the year, with DK, Bing, Deano and myself rocking the pink kit. The numbers meant we had blokes on the front or in the move pretty much all day, starting off with Deano hitting it from the gun, then a couple of laps later I went clear for 3 circuits by myself. I spent that time wondering why there was a gale force headwind in the bottom straight, and not even a breeze strength tailwind up the climb and top straight. Also... I wondered why no one was jumping across. It  was so lonely out there.

Anyway I got caught, as any big boy on a bumpy course should, and slipped back into the bunch for a little bit of wheel sucking. DK and Bing took up duties near the front and I didn't see the wind again until a reasonable move was hanging in the wind, and the boys had been on the front for a while. I rolled up and set a steady tempo, closing the gap a little, then just ensuring it stayed constant. It was all good until a couple of fellows decided that was the perfect platform to take a flyer and suddenly I was deep in the box, scrabbling for wheels. Once I got my eyes uncrossed I decided to sit in for a bit.

I got a bit complacent sitting on wheels there, because time wasn't stopping, and soon C-grade was finished, leaving us with a clean course and not many laps to go. When the 3 laps sign came out for us, I was still around 20th, maybe even 30th, which is not ideal. Ideal position for the sprint is 2nd, with fresh legs, and covering 25odd wheels to get there does not make for fresh legs. So I looked for cheeky passing opportunities, slipping up the inside down the hill and pushing others off their hard earned wheel. I spotted Pat Drapac in about 5th, he's been featuring in the results with his brother Damo... wait, where is Damo? Coming through for the bell I soon spotted Damo on the left, he had spotted Patty, and just like that I had a free ride up the inside into the top few riders. I slotted in around 6th and mentally prepared myself. This was it, time to see how the sprint really feels at Kew.

I tipped into the corner, behind slipping tyres and carbon on tarmac rang out, I paused for half a moment at the exit while I processed the sound, and Patty got a free metre or two on me. I unleashed my legs, drawing back up towards the two Pat's Veg clad riders, but beyond them I could see the podium spots were covered by others. I pushed on to the line, crossing on their wheels. An envelope is going to have to wait until after I get back from Canada.

So my best results so far this year have been a 5th at SKCC and a 6th at HCC, both have come with some good power numbers. For instance tonight I put out my best end of race 1s effort (1,698W), and held on to most of that for 5 seconds (1,669W), almost matching the PB (1,686W) I set last year at the sprint eliminator. That's pretty awesome, the eliminator was on fresh legs, tonight I not only had 35 minutes of hard racing behind me, but last nights hard racing too. Oh well, time to move on, power numbers are great and all, but the numbers that truly matter are on envelopes, and on that front I'm a DNF.

Strava link.

D: 47.3km
A: 481m

PMPW: 94kg

Tuesday, 10 December 2013

10/12/2013

Commute:
I haven't talked about poo for a while, and I feel I might be letting the public down, so to keep everyone happy I provide for you this handy hyperlink to a different blog where poo was recently discussed. Klaus, not just good for Colombian cycling caps, but also for giggles from stories about emergency mid ride poos.

D: 10.8km
A: 62m

CCCC Crit - (Sandown):
It wasn't until I lined up at the rego desk that I realised I faced a hurdle that threatened to leave me on the sidelines. I only had a $50 note, and CCCC has very very strict policies on such things. So thanks to Alby for loaning me $20 so I could get an hour of quality suffering done.

It wasn't a great race for me, but it was pretty good training.I was able to bridge solo to a move that was trying to get across to the break, but they sat up just as I made contact. At another point, I pulled for a little bit to try and limit the break's lead, but got disheartened by a lack of organisation/help. Finally on the last lap I unloaded my legs up the back straight, to give others a tow up to, towards and through the shattered remnants of the break.

I felt a little off the pace today, and never had the feeling that the race deserved to be mine. That in itself is a bit of a come down after the way I've been feeling recently. It's done though, and that effort will stand me in good stead for the next race, so it's time to think about that instead.

In other news, Duncan Smith is a monster at the moment. The few times he unleashed his oversized legs the bunch chewed stem and many broke.

Strava link.

D: 96.7km
A: 555m

PMPW: 94kg

Monday, 9 December 2013

9/12/2013

NRR:
So after racing yesterday getting a few beers sounded like a great idea, sometime later, even more beers sounded like a great idea. At no point did I think losing my wallet a few days before flying out of the country would be a great idea, but I did that too.

Anyway, despite this flurry of activity, I was in bed pretty early, so was "awake" and "fresh" for northy this morning. I grabbed the CX bike, because rolling the easiest northy day on race wheels would be ridiculous, and worked up a sweat getting myself down in down. Thankfully that was the hardest part of the morning, once at the bunch I found Lucas Sproson and settled in for a chat.

Strava link.

D: 45.8km
A: 176m

Commute:

D: 7.4km
A: 67m

PMPW: 96kg

Sunday, 8 December 2013

8/12/2013

SKCC Crits:
Rush had a decent numbers for the race, so we set a few plans, and to my mild ire, I wasn't the designated sprinter. I still had a bit of latitude, and wanted to help out the boys aiming to get up the road in a break, so I decided to make the first move.

Darcy Wooley beat me to the punch, hitting it as we came out of neutral, so I bolted over to his wheel, and the two of us chopped off half lap turns for 4-5 laps before a slightly strung out bunch brought us back. It was a pity, we got a good 15-20 seconds up, and as we settled into solid tempo my legs were feeling good as I rolled my turns into the wind.

Anyway after we were caught I slipped back into the bunch for a sit, content that though the attacks were frequent, nothing was being given any leash. Tozer and CJ were ever present until about half an hour in when a group of about 8 went away DK's pink arse was in it, and at some points they were out of sight. I honestly thought that was the race done, and the question of who was to be our sprinter irrelevant.

I was wrong, the break wasn't working well together and about 10 minutes to go, they were caught, and the bunch sort of hesitated for a bit, then DK went again, this time solo.

The boys asked me to pull them to the front, so I did, then sat a few wheels further back with Rico. I wanted him covered in case he tried to kick clear. When a few others went into the void and were making steady progress on the bunch I moved up as we got given 3 laps, and was told to go. So I layed into the pedals for a lap, eating ground on the guys in the void, but after a quick check over my shoulder, I realised I'd lost my team and was myself dangling in the void.

I made a choice, I was going to try and chase down the 3 riders, take an ever so slight draught off of them, and keep going to the line. That was a painful choice. Coming through for the bell I was deeply in the box and had to take firm control of a few factors.

Pedal smooth!! Head up!

Around to the back of the course I was still gaining on the riders, but another glance back told me the bunch had started to really motor, and had caught me. So I sat up. I had no extra punch to give my team mates, so I got out the way.

Rolling in half a lap down on the bunch, I got some incredible news. Not only had Dave held on to take the win, but Richie had won the sprint for 2nd.



I'd had a good day on the bike, despite it not being what I'd hoped or planned for, and the team 1-2 just reinforced the grin. There are two, maybe three races left that I can do before I fly to Canada on Friday, and my confidence and motivation have never felt better.

Strava link.

D: 73.8km
A: 160m

PMPW: 95kg

Saturday, 7 December 2013

7/12/2013

Total Rush pre-loop - Sandringham - St Kilda East:
Wedding season will soon be upon us, which means it's bucks party season now. Today I had to get a ride done early so I could go shoot my mate Jem with paintballs.

I rolled the Total Rush pre-loop with DK, shoved a quick short macc in my face then rolled out with the regular shop ride. To ensure I was home in time I swung off at Sandi and gave my legs a quick TT effort to catch a bunch up the road, then took a lazy sit.

I didn't feel amazing through any of it, but it was early, and I didn't really have any motivation to hurt, so the real test for tomorrow's crit, will have to be tomorrow's crit.

Strava link.

D: 60.2km
A: 394m

PMPW: 95kg

Friday, 6 December 2013

6/12/2013

CX Shenanigans:
I'm getting too predictable, when I told the boys I had a super special section of dirt for them, then giggled like a manic school girl, they all knew that that it was a steep climb awaited.

On one hand its good that I like hard / stupid stuff,on the other, I need to keep these boys guessing so I can get even more pleasure by surprising them with pinches that threaten to tear their legs off.

As such, I propose the following actions to maximise the humour utility of climbs. Either stop giggling entirely, or increase its use to include boring bike path. Either way, they need to be kept guessing!!

p.s. I possibly had too many coffees. I cant feel my face. Send help.

Strava link.

D: 37.4km
A: 346m

Commute:

D: 13.5km
A: 76m

PMPW: 96kg

Thursday, 5 December 2013

5/12/2013

Commute:
Alright, so next week I head to Calgary for a bit of white Christmas action.

Am I excited? Totes.

Is a fuller realisation* of how cold -30c is starting to dawn on me. Shit yes.

Is that making me somewhat nervous. Oh my god, yes.

If I die, make sure my Ti King Cage's go to good homes. If the cause of my death is the rowing ergs I've asked DK and Youngie to set for me, then consider them bad homes.

D: 6.3km
A: 44m

PMPW: 95kg

* I imagine I'll get an even fullererer realisation once I actually feel it.

Wednesday, 4 December 2013

4/12/2013

Commute:
Note to self, remember to start the gps computer somewhere near where you start riding, otherwise you can only claim you rode 3.8km for a ride, and that's a bit embarrassment.

D: 3.8km
A: 71m

HCC Crits:
Covered the first move, then went solo for few laps. I was far from flying, but the bunch wasn't destroying my lead, so I kept on the pedals to give DK and Heggers a free ride for a while. 3, maybe 4 laps later I was swallowed back up. Counter attacks came, and Wilko touched my bum. He tried to make it seem like he was helping me get back to speed, but I know what he was really doing... copping a feel.



Anyway the race wasn't too exciting, a few guys described it as negative, I'd call it defensive. There was no large teams of guys present, so no one was willing to let others just ride up the road to victory without them. After the sprint came and went, we had a brief lull, then about 5-10 minutes to go the pace started to get hectic. Attacks came pretty much every lap, I rode near the front to help cover any moves that didn't contain DK or Heggers. I finally decided there were enough riders willing to chase things down, and thus I could take a sit, when we started to get our laps counted down.

I've said it before, that I want to have a red hot crack at the sprint at the HCC Crits. Dunny knows it, and today offered to help get me to the bottom corner. Over the top for the bell, he rolled up the right, calling to me before he rolled past. Perfect! I slipped onto his wheel as he rolled to the front. I tried to keep calm, to suppress the nerves and concentrate on what I needed to do. I needed to destroy myself from that bottom corner, and hold the throttle wide open until the top.

As we rolled down the descent to the bottom straight I casually shifted into my big ring, and casually threw the chain clear off it. I figured i had time to fix it, so shifted back and forth between the two trim settings only to find my chain fully locked up in the rear mech. Gutted, I rolled to the right of the road and watched the bunch flow on to the final corner and the subsequent sprint.

James, we're going to make one of these moves work mate. These little bastards have had it their way for too long!

Strava link.

D: 50.8km
A: 530m

PMPW: 94kg

Tuesday, 3 December 2013

3/12/2013

6am NRR:
I sat in, thinking about the weekend, thinking about mountain biking this arvo, and thinking about (hopefully) racing tomorrow arvo. Obviously with that much thinking, I had little energy left to do anything but sit in, but to my credit, at some point while we headed southward, I realised my legs were working ok.

So I came through to the front as we cleared the Black Rock roundabout, I apologised to the dude on the front, then wound up my legs. I felt awesome, my cadence was great, my perceived effort was low, and in that I suppose I opened myself to a minor error. I kept the gear I was in for the flat for when I hit the second ramp, and thus lost a tiny bit of impetus. I wasn't too disappointed though, as when I eased left and turned to look, I found the bunch in 3 or 4 pieces. That'll do.

In other news Skinny was at the cafe, and is talking about making it back to Northy next week. With all his running and injury malarky it feels like forever since I've got to play shenanigans in bunches with him, so I'm looking forward to his return.

Strava link.

D: 46.8km
A: 189m

Commute:

D: 15.3km
A: 101m

Smiths Gully Xmas Ride:
I don't quite understand how it got in there, but I found the stick below in my tyre.



It made a hole too big for sealant to fix, so I had to resort to my emergency tube, and chasing the bunch.

Eventually, after a while of trying to get into the flow on half remembered trails, I found the group again, and got the advantage of using other peoples lines and body positions to improve my groove.

A bunch of singletrack later, well past the point where the sun could be considered up, we rolled back to the carpark, jerseys stained with sweat like a set of Rorschach test cards, to eat hamburgers and tell jokes.

D: 32.9km
A: 828m

PMPW: 95kg

Monday, 2 December 2013

2/12/2013

Commute:
Feeling well used, and a baking northerly meant I had plenty of time to think about yesterday. The thoughts were a little more practical than the self flagellation that occurred in the afternoon, they were about how to organise an impromptu train.

So yesterday I was eager to sprint, and asked a few boys to help out in the last few laps. I asked Dunny and Lach specifically, but I think not specifically enough.

In a well oiled sprint train, even at the club level, it's understood by each rider what their job is. This is often described as a speed and or distance from the line. This certainty gives everyone confidence that they just need to do their job. A good example of this is the O2 boys, they've been running trains at SKCC for years, and delivering consistent results. This is where I think impromptu trains, specifically the ones I try to organise fail. They have even less certainty about roles.

The solution seems simple here and now. More communication, specifically about speed, bunch position and distance from the line. "Can you give me a hand" should instead be "Can you drop me off at 55 to the last corner?" or "Can you drag me to 5th wheel by the back sweeper?".

The same goes the other way, if I'm telling a bloke that I'll deliver them, I need to be a very specific about what that means.

The other option is to just run an organised train...

D: 15.7km
A: 63m

PMPW: 95kg

Sunday, 1 December 2013

1/12/2013

SKCC Crits:
In between coffees from Mick, I rolled with E and D grades, helping the riders and the club, but also getting my legs woken up and ready for my own race.

That's where this audio comes in, it's right after I got home, even before I went and found icecream to put in my face.



If you aren't seeing a little audio player above, you might need to refresh the browser.

Strava link.

D: 111.3km
A: 103m

PMPW: 94kg