Sunday, 31 August 2014

31/08/2014

St Kilda East - Port Melbourne - St Kilda East:
I was going to go for a roll this morning, early so I could be back in time to go for a roll with the Dawns, but after being too lazy to organise it, I found myself also too lazy to go solo. Thus, today featured just a lovely roll in the sun with the tiny Canadian.

Strava link.

D: 27.2km
A: 58m

PMPW: 89kg

Saturday, 30 August 2014

30/08/2014

St Kilda East - Two Bays - St Kilda East:
I wanted a little test of my knee. It's been on my mind, but I think that's simply because I've been mindful of it. Anyway, I sent Bing yesterday to tee up an early roll down to Frankston, and then rocked up to find we had a solid 8-10 blokes including the ever quadtacular DK.

I was mentally preparing myself for a Wednesday long loop, but instead we hit a bunch of stuff used by the VIS boys. Pretty much instantly there were divisions in our group along ability lines, and I did my best to go with the Bing and DK one. I managed to too... but given they were chatting, I think it had more to do with them taking it easy before racing tomorrow, than it had to do with my own fitness.

So today's test included seated around the loop Bing devised, and chopping off in the Rush shoppy from Mordi.

On the other side of the equation, the recovery and rehab side, I got a new longer, and firmer foam roller, a hard "massage" ball, and a big elastic band to help beat the muscles controlling my knee into submission. The band is odd and the ball is evil, but I've got mixed feelings about the roller. It's harder, and thus hurts, but it gets in better and I don't fall off it easily.

Strava link.

D: 96.0km
A: 446m

PMPW: 88kg

Friday, 29 August 2014

29/08/2014

Commute:
It's a little known fact, that Jean-Paul Sartre was first drawn to his thoughts on Existentialism when out for a ride, he realised he'd forgotten to start his garmin, and thus had no record of the distance already travelled. This crisis lead to the famous notion that "existence precedes essence", and still applies to riding today.

If a ride isn't on strava, does it really exist?

D: 8.4km
A: 51m

PMPW: 88kg

Thursday, 28 August 2014

28/08/2014

6am NRR:
Right at the start, it seemed like no one was interested in doing much today. We didn't roll out until 6:02, and then it was just a bit of a lazy two up roll. Gradually the pace lifted, and soon enough it was single file for 20-30 riders.

I never felt super stretched when on a wheel, but if a surge or inattention caused a slight gap, it took a concerted effort to close it.

Given the fast pace, the only time I hit the front was coming out of the golden mile. We got some lights, and I decided I'd do my bit to get the sprint train started. I got on the front and worked to get things going, had a look back to ensure that everyone was on, and realised that I had pulled Jono Cantwell and myself clear. I gave a perfunctory "we're on" and nailed myself for a few hundred metres to make the gap as big as possible as quick as possible.

I rolled to the side, getting ready to grab Jono's wheel and fully hate life... but he soft pedaled through and I pulled the chute, the impetus was lost.

Strava link.

D: 45.7km
A: 179m

Commute:

D: 12.4km
A: 96m

PMPW: 89kg

Wednesday, 27 August 2014

27/08/2014

Commute:
I haven't been on the foam roller much this last week, and suddenly my ITBs are tight like I've been cracking out back to back 600km weeks.

So I got back out the evil, foam cylinder and started the process of getting them moving again.

D: 5.6km
A: 34m

PMPW: 89kg

Tuesday, 26 August 2014

26/08/2014

6am NRR:
I rolled a turn here or there, probably like 3 in total, but the pace was pretty decent and I was getting a reasonable workout just hanging out in gold class. What I did do was use any small gaps, and the BP sprint as a chance to practice holding low form out of the saddle.

It still feels odd, and after 4-5 pedal strokes the smooth action breaks down and it's a bit pig rooty. I recall Dunny saying for him the sprint stops when the form fails. I believe he is trying to reinforce only the proper behavior, much like how I try and teach track standing (if you're going to fail, pedal out rather than clip out). I might keep that in mind next time, and only sprint for as long as I can sprint smoothly.

Strava link.

D: 47.9km
A: 183m

Commute:

D: 8.7km
A: 47m

PMPW: 90kg

Monday, 25 August 2014

25/08/2014

Commute:
Ok, so I worked out where I read the piece on childhood sports development that I couldn't remember last Thursday. It wasn't an article, and I didn't read it. It was a Tedx video linked by Carl, and it's worth the 14 minutes of your time to listen to it.



D: 5.8km
A: 35m

PMPW: 90kg

Sunday, 24 August 2014

24/08/2014

MTB Shenanigans:
It's very likely that when Steve and I used to ride the Yarra trails on our hardtails regularly, we did so faster than we did today, but that didn't decrease the fun we experienced this morning.

The epic downpour last night just added petrichor to the air, rather than making a boggy mess like we both feared. I doubt we were the only ones to fear a mess either, as we mostly had the run of the place right up until several hours later, when we parked our clean, dry arses at Three Bags for a coffee.


From Steve's instagram.

We rode up and down, in and out, and often found ourselves riding a memory of the tail, rather than what it currently is. Hopping over things that have long since eroded away, and taking lines that have since been replaced by years of paws, feet and wheels. Remembering times when we'd chased world champions past rocks and trees, or fished others (and ourselves) out of the brown Yarra waters.

Strava link.

D: 48.7km
A: 519m

PMPW: 90kg

Saturday, 23 August 2014

23/08/2014

Rush Shop Ride:
A slight northerly made the roll down easy, and kept the work home honest.

The trip back with the fast group consisted of rolling turns with Jimbo, Dave Sewell, Ben Abels, and couple of others. I took a couple of sits when I felt over extended, but mostly forced myself to keep moving onto the wheel going forward and putting myself into the wind.

It's a slightly slower ride than Northy,but that means I can spend more time on the front, and that makes it better training stimulus right now.

Strava link.

D: 60.5km
A: 244m

PMPW: 90kg

Friday, 22 August 2014

22/08/2014

Rest:
I used to dream in black and white, though I've since started dreaming in colour. I prefer the latter, though I'll be the first to admit it's just a pigment of my imagination.

PMPW: 90kg

Thursday, 21 August 2014

21/08/2014

St Kilda East - Port Melbourne - St Kilda East:
DK wanted an easy roll, and I wanted croissants.

We had a good chat about something Carl first introduced me to, the conundrum of developing good junior athletes. It's a conundrum, because in a super over simplified way you need to push people to be their best, but if you push kids too hard, you end up breaking them, and then you have no kids to push.

As a nation, we've crafted a system that's going to keep chewing up a heap of kids, simply by the nature of how we fund sport. The sports that win world and olympic medals get the funds. So, all the sports academies (AID, VIS, etc) are geared very heavily towards producing gold medal winners.

DK was obviously a product of those institutes, and though he's a phenomenal athlete, and an even harder worker, he's not overly praising of his experiences.

I read an article the other day, and for the life of me, I can't remember where, nor find it with google, about this very topic. About how to shift the focus from winning, which has a lot of negative impact, to something else. Their secret elixir was the phrase "I love watching you play". If you google it, you'll find many people have latched onto it as the fountain of fun. It's not about saying that winning doesn't matter, it's that it's not the most important thing.

Anyway, I think this whole thing is an important topic for people who care about their kids, and/or people who care about their sport.

Strava link.

D: 22.7km
A: 46m

Commute:

D: 5.6km
A: 33m

PMPW: 89kg

Wednesday, 20 August 2014

20/08/2014

NRR:
Forgive me if I've covered this idea before, but it's been bouncing around my head since a comment Dunny made during crit season. He was talking about practicing sprints, and in my mind it was about the technique, rather than the horsepower of it. Regardless, that's what my thoughts have been about.

I know I generate some decent power numbers for a roadie, though my kick is somewhat muted by my weight, but even taking a kick out of it, I'm often out gunned top speed wise too. So, technique, or more to the point, body position on the bike has been on my mind. I like a short sharp kicker of a hill/sprint, I can generate awesome power numbers, but like a gate start, my torso is pretty upright. At high speeds that cant be doing me any favours.

So, the thought that has been bouncing around in my head, is to practice the low torso sprint. As I ended up being in the leadout position this morning, I didn't get a chance to try, but I did slip in a quick one on my way home. It feels odd, and the power wasn't anything to brag about, but it bears more practice to see if in time it delivers a different sprint outcome.

Strava link.

D: 46.0km
A: 184m

Commute:

D: 6.7km
A: 21m

PMPW: 90kg

Tuesday, 19 August 2014

19/08/2014

6am NRR:
From what I can tell, based on my view from 15-20 riders back, and from what others are saying, this morning was a Tommy Leaper pacing session. It seems the calves are in good form, and not many had the strength to roll over the top of him.

Strava link.

D: 46.3km
A: 191m

Commute:

D: 6.4km
A: 116m

PMPW: 89kg

Monday, 18 August 2014

18/08/2014

Commute:
I think I've mentioned my next step in knee issue discovery is to get some blood tests done, and it feels likely I'll also need to take a break off the bike. Logically I should take this as a time to give a pint or so of blood, rather than just a couple of vials, and then ease back on the riding even more until hemoglobin levels return to normal.

You know, might as well help some others while I can't help myself.

D: 7.9km
A: 36m

PMPW: 90kg

Sunday, 17 August 2014

17/08/2014

Rest:
I've pulled up a bit sore in the knee region after yesterday. I'm also tight in both ITBs and I've got a massive case of CBFs. One of those is probably a valid reason for why I didn't ride today.

PMPW: 89kg

Saturday, 16 August 2014

16/08/2014

Rush Shop Ride:
There wasn't much interest shown at Mordi for a fast/slow group split, but I knew I'd he happier afterwards if I got some hurt in, so I made a fast group happen anyway.

Dave Sewell and I swapped off the whole way home, with a few others contributing when and where they could. Our breath fogged in the cold morning air... well I assume it did, it was hard to tell given the amount of regular for there was getting about.



Strava link.

D: 61.5km
A: 365m

PMPW: 89kg

Friday, 15 August 2014

15/08/2014

Commute:
Can someone tell me if the yarra trails are in half decent shape or are they a soggy mess? Hopping gutters on the hard tail is fun, but it's not quote the same as hitting dirt.

D: 5.7km
A: 53m

PMPW: 89kg

Thursday, 14 August 2014

14/08/2014

Commute:
I've been thinking about the real reason I haven't been riding a lot lately, I reckon it's to do with earthquakes. I'm not so sure though, as a few people tell my theory is on shaky ground.

D: 5.5km
A: 34m

PMPW: 89kg

Wednesday, 13 August 2014

13/08/2014

NRR:
What a northy, it was flat out like a reunion. Skinny, Bones, Rosco, and even Troy van Trinininininen were out for a roll. Troy and Skinny were on the front for the leg into Mordi, so to make sure they felt the love we felt about their return, I attacked full noise as soon as we cleared the roundabout, giggling as I whipped past on the right.

The first lights, the ones at Centreway turned to orange as I rolled through, and I knew that the bunch was going to have to stop for the red. I was clear, riding solo into the cold August air. So I reviewed what Cam Wurf had taught me, and set about an effort designed not to get me to st kilda first, but to ensure that anyone chasing, would have to do so above their comfortable uncomfortable zone.

I was caught a few km later as we rounded the corner at Mentone, and took a break before getting back to pulling some turns until we hit Brighton and attacks started flying. Coming past Glen Huntly, the sprint just moments away, someone dropped the wheel, and to make matters worse, I had dropped my head so didn't see it until a gap had already formed. So I dumped my legs into the pedals. 500m later I eased left to let the riders on my wheel fly. A quick glance down said they'd had a sit all the way to 57 klicks, and I'd earned myself a coffee.

That, that was what Northy is all about. Mates, giggles, drilling it, and coffee.

Strava link.

D: 46.0km
A: 170m

Commute:

D: 9.3km
A: 71m

PMPW: 88kg

Tuesday, 12 August 2014

12/08/2014

Commute:
Did you hear about the new range of corduroy pillows? Well, it's making headlines.

D: 6.8km
A: 31m

PMPW: 89kg

Monday, 11 August 2014

11/08/2014

Commute:
I went and saw the sports physician today, to check out and discuss the MRI slides. The good news is there's nothing obviously wrong with my left knee, the bad news is there isn't anything obviously wrong with my left knee.

If there was an issue on the MRI, then I'd have something to work to fix. The only thing that can be drawn from the $300 worth of scans is an area at the top of my fibula that wouldn't really classify as a stress reaction (a precursor to a stress fracture), but as it correlates with the area of pain, it's what the doc is concentrating on. In the pic below it's the tiny whitish lines on the top left of the lower bone.



So, the treatment is continued reduced load (5-10 hour weeks on the bike).

He also wants to run some blood tests to see if there's anything going on that may have caused a my body to be more susceptible to bone damage. One theory is I might not be eating enough, but I'm fairly confident I've got pure food volume covered.

D: 5.2km
A: 58m

PMPW: 90kg

Sunday, 10 August 2014

10/08/2014

St Kilda East - Patto - St Kilda East:
I'm sure the early hours of the day featured some good conditions, clear skies and no wind, but given the ugly I saw before and after the roll with DK down to Patterson River, I was pretty happy with what we had too.

There was a Sou'westerly that kept us pushing harder on the pedals than strictly necessary for the trip south, but gave us a few extra klicks on the way home.

We didn't really chat much, the wind howling in our ears made it near impossible on the way out, and by the time we turned there were looming black clouds and post ride things to think about.

Strava link.

D: 67.3km
A: 251m

Saturday, 9 August 2014

9/08/2014

St Kilda East - Two Bays - St Kilda East:
It was meant to be a fairly easy roll, but when we decided to do Canadian Bay and Two Bay roads, the habits formed over many Wednesday mornings kicked in, and sweat was shed.

I was nervous as we came off the highway into Canadian Bay, my two riding companions combined weighed less than a double cheeseburger, and they'd also had the luxury of being able to train recently. They took it easy on me, until a bit of attacking down Banool and Eumeralla Crescents started the competition.

I tried to set my own pace, hoping the shenanigans Bing and Lucas were occupying themselves with would take the edge off their legs, and leave me with a sniff, but really I never had a chance. They danced past me like two lightweight climbers past an unfit sprinter on a hill. Still it wasn't all bad, I put out 440W for the 5 and a bit minutes it took to go from bottom to top.

Strava link.

D: 98.6km
A: 547m

PMPW: 88kg

Friday, 8 August 2014

8/08/2014

Commute:
In continuation of the theme, where by I share others' stories because I lack my own, I give you Bolts. I hadn't seen him on the bike in forever, until just the other day I had a 15 second chat with him on Chapel st. This story that popped up just yesterday tells the reason he hasn't been riding better than I could.

Click for story.

D: 8.4km
A: 83m

PMPW: 88kg

Thursday, 7 August 2014

7/08/2014

Rollers:
Track bike in the living room, kindle in hand, with some morning cartoons on the telly in front of me, time distorting in direct proportion to my cadence. That pretty much sums up my roller session this morning. I just wanted to get the legs moving through, and in 15 minutes I went from a sustained 65rpm to 110rpm, before a final little flourish to 135 that I abandoned because it starts to get noisy at higher revs, and my legs couldn't sustain that pace, only accelerate to it.

D: 9.1km

Commute:

D: 11.4km
A: 85m

PMPW: 89kg

Wednesday, 6 August 2014

6/08/2014

NRR:
I don't know if it was the right thing to do, in fact I'm quite worried it was counter productive, but it was still nice to get two days in a row.

Not that I really did much, I felt a malaise, both mentally and physically, and sat my big lycra clad arse in for 99% of the ride. The physical disinterest may have been because of the rub yesterday, the mental ones can only be explained by it being the first backed up effort in ages.

Strava link.

D: 44.0km
A: 159m

Commute:

D: 5.7km
A: 184m

PMPW: 89kg

Tuesday, 5 August 2014

5/08/2014

6am NRR:
It was nice to see a bunch of old regulars out this morning, but it seemed to make for a messy ride. Everyone wanted to be in the first 10 wheels.

I must admit I was one of them, and I also didn't really want to poke my head into the wind either. That said, I did get a couple of good solid digs in, and it's made me feel a whole lot better about my fitness. I doubt I have many matches right now, but the one or two I'm holding, still have a bit of heat.

Strava link.

D: 46.1km
A:185m

Commute:

D: 4.4km
A: 24m

Massage:
I wouldn't suggest my legs are in great shape, but they're a damn sight better than last week. Only my gluteus minimus was unbearable, though having my calves done was pretty close.

Now there's just a bit under a week until I get my scan results, and find out if it really was just shitty muscles pulling things sideways, or if something needs non-elbow attention.

PMPW: 90kg

Monday, 4 August 2014

4/08/2014

Commute:
A, languid lunchtime lake lap, left me licking my lips at how lucky I lamb.

The air was fresh, and so was the swan poo, but it was just a plain old gorgeous day to be out in the long winter sun.

D: 14.8km
A: 46m

PMPW: 90kg

Sunday, 3 August 2014

3/08/2014

Lazy:
I had a cross-eyed teacher once, sadly they lost their job because they couldn't control their pupils.

PMPW: 89kg

Saturday, 2 August 2014

2/08/2014

Total Rush Shop Ride:
Of the three things that aren't nice to contend with on a ride, this ticked two boxes. Cold, and wet. Thankfully it wasn't windy, otherwise I would have been forced to be utterly miserable.

Actually, on the way home I wasn't really feeling the cold either. I was sitting on the front with DK, and I was lying through my teeth to him. I lied with my wheel position, holding mine level with his. I lied with my body language, I held myself composed. I lied with my mouth, I uttered a "yep", when asked if I was ok. The truth was, he was slowly tearing me apart at the seams. At the moment I uttered that "yep", my heart rate was 182bpm, I was pushing 400W, and I knew I'd have to find a further 200W when we hit what used to be my favorite hill.

I know he wasn't trying to destroy my will to live, no, that was solely my own intention.

Strava link.

D: 49.8km
A: 254m

PMPW: 89kg

Friday, 1 August 2014

1/08/2014

Rest:
Work with the massage stick and foam roller have progressed to the point where when I use them, i only have to use hand to support my body weight. the other elbow and foot that are touching the ground are just supporting their own weight... I swear!*

PMPW: 89kg

* sorry mum.