Monday, 31 August 2015

31/08/2015

Commute:
Today has featured an odd mental shift. The past yearish the scale in my bathroom has been showing a lower and lower number when I've stepped on it after my morning poo. While I knew I'd lost some power, it a little re-assuring to think my power to weight wasn't suffering to badly.

Today on a whim, I chucked on the 20kg and 40kg kettlebells to see if things were iffy, and they were. So now I'm working to remember that the most important metric is time on the climb.

D: 28.9km
A: 120m

PMPW: 87kg

Sunday, 30 August 2015

30/08/2015

St Kilda East - Mt Pleasant - Warrandyte - Park Orchards - St Kilda East:
I struggled today, partially with being tired from yesterday, mostly with my over competetive nature.

You see, I started the day by stating I'd just sit in, let others set the pace, and just chat with my mates. Instead, the second someone picked up the pace, or god forbitd attack, I was out in the wind, making sure I was part of the action.

Strava link.

D: 87.5km
A: 1,327m

PMPW: 83kg

Saturday, 29 August 2015

29/08/2015

St Kilda East - Iron Bark - Mine - Christian - Flat Rock - St Kilda East
A couple of pints of white rabbit dark ale last night meant I slept very poorly, waking every hour or two to feel both the need to drink more water, and the need to pee. To make my morning even more foreboding, Ryan had pulled out, meaning it'd be just me and Dusty rolling hills.

Don't get me wrong, I like Dustin, he's a nice bloke, carries his end of the conversation well, and laughs at all the right points in my stories. The issue is, we're still not sure which of us is fitter at the moment. Riding without Ryan to temper our efforts, I feared it'd be a half wheeling, threshold smashing affair, not what I wanted after a crummy sleep.

Thankfully we ran into a group of Dusty's mates, and formed a little group to roll out through Nutfield, before turning back home via Hurstbridge and Eltham. Dusty and I even managed to keep ourselves mostly in check, though on the ramps of Flat Rock there was some solid work being done to try and shake the other loose.

While there's still some doubt as to the answer of who's faster (neither of us was fresh), the one blatantly outstanding question from the day is why didn't I do another 300m to make it a round 100km?!

Strava link.

D: 99.7km
A: 1,585m

PMPW: 83kg

Friday, 28 August 2015

28/08/2015

Recovery roll:
The boys must have read the forecast or heard the rain over night, because I had a solo roll this morning.

Strava link.

D: 16.9km
A: 32m

Commute:

D: 25.2km
A: 102m

PMPW: 83kg

Thursday, 27 August 2015

27/08/2015

Commute:
The weather was so bad this morning that I saw a habanero wearing a beanie. It must have been a little chilli.

D: 24.9km
A: 55m

PMPW: 82kg

Wednesday, 26 August 2015

26/08/2015

5:45am NRR long:
I took a step today, and I'm almost as proud of that as I am of where I got to.

The pace wasn't super hard today, Sam Gifford was again being left to do most of the pace making, and it was groupo compacto at the top of Canadian Bay Rd. It was then that I made a decision to take a step. I rolled up to Sam and told him I'd push some air on Two Bays. I didn't want to see him forced to set tempo all day, only to get attacked multiple times by the riders we had with us, and as I started to set tempo, the noise of tyres behind me spoke to just how many riders we had. I decided to do something about that, I decided to thin the herd.

When we reached the numbered houses and Sam rolled through, there was no one left on his wheel, so I dug a bit and took up position behind him, trying to hold down the feelings of deep satisfaction until later. Straussy ended up bridging and putting in a small gap he held to the top, but that didn't affect the grin that was on my face long after my breathing got back under control.

Strava link.

D: 105.8km
A: 528m

Commute:

D: 12.3km
A: 55m

PMPW: 83kg

Tuesday, 25 August 2015

25/08/2015

Ricktastic Tuesday:
Dusty and Straussy were feisty this morning, especially Dan. Trying to chase the pair of them, or on the odd occasion get my nose in front of theirs, left a hole that two coffees fell short of filling.

High st is where it all started, Rick was half wheeling Dusty on the front with me behind happy to not be pushing the air. Eventually Dusty decided to give Ricky a taste of his own medicine and cranked up the heat to what I assumed would be a selective pace... but mere moments later, Straussy came ripping up the right and gapped us all. I took chase, assuming he'd crack momentarily, but he never faltered, and the best I could manage was dragging him back to spitting distance at the top.

Normally a well presented bunch, Ryan took it to the extreme by matching the crockery to the kit.



Strava link.

D: 58.7km
A: 797m

Commute:

D: 12.6km
A: 50m

PMPW: 83kg

Monday, 24 August 2015

24/08/2015

Commute:
I saw a couple pashing in the gym this morning, but I don't think it will last as it's not working out.

D: 28.6km
A: 115m

PMPW: 83kg

Sunday, 23 August 2015

23/08/2015

CX Shenanigans:
Last Sunday as I crossed the Chandler Hwy bridge on my road bike, I looked down at the Yarra trails and wished I was on my CX bike instead. That ride turned out to be a good one, but I knew I needed some knobby tyre time.

Queue this week, and given Steve had a new CX steed, it was only logical that we hit some tarmac, cobbles, crushed granite, and good old fashioned dirt before putting a coffee in our cake holes*.

There were attacks by stationary trees, at least one over the hangers incident, and a few laughs... which I think makes it a satisfactory day.

Strava link.

D: 53.4km
A: 545m

PMPW: 84kg

* if that doesn't mean face, then please don't correct me. I'd prefer ignorance.

22/08/2015

St Kilda East - Broad Gully, Mine - Shaws - Nicholas - St Kilda East
South African Ryan and his mate Dave came for a bit of an adventure this morning, and what an adventure it was.

The road the whole route was planned around (Shaw in Nutfield) turned out to be a dirt beauty, but mostly the day was sensational because of the weather and company.



We had all decided to set of without leg warmers, and by the end arm warmers had been removed and gillets were flapping. I often give spring weather a bad wrap, but today showed it can be pretty decent too (yeah yeah it's still winter).

Strava link.

D: 110.2km
A: 1,756m

PMPW: 86kg

Friday, 21 August 2015

21/08/2015

St Kilda East - Albert Park Lake - St Kilda East
The wind was howling about this morning, but there were no pain faces on the upwind legs of the lake, only a couple of ridiculous cadences on the tailwind.

Strava link.

D: 21.3km
A: 53m

Commute:

D: 26.0km
A: 152m

PMPW: 85kg

Thursday, 20 August 2015

20/08/2015

St Kilda East - Slack Rock - St Kilda East:
I've got to cop to it, I made a mistake and I've only myself to blame.

Sitting on the couch last night, still feeling the effects of NRR long, I figured an easy roll this morning would be ace. I sent a text to a mate, and organised a roll and a coffee, and went to bed satisfied I'd get carefree caffeine kilometres in.

The mistake, the one I should have known better than to make, was was thinking Youngie would be able to ride slow. If you added up all the halfwheeling that went on, you'd have more hoops than the Mavic service course.

Strava link.

D: 38.5km
A: 126m

Commute:

D: 25.2km
A: 111m

PMPW: 86kg

Wednesday, 19 August 2015

19/08/2015

5:45 NRR long:
That was a solid morning on the bicycle.

No single moment threatened to bring me undone, but many moments strung together certainly added up to something significant.

The Becoz boys were feeling fresh and set a strong tempo on the way down to Frankston. Other than the first turn to get things rolling, I left them to their own devices and saved myself for the lumpy stuff.

Sam Gifford did all the hard work on the lumpy bits past Frankston, only dislodging me out of the final corner of Two Bays.

Then I rolled turns with a large chunk of the bunch all the way back to St Kilda.

The hills bits are still the most important to my ego, and being only a couple of metres off the first 3 riders at the Two Bays roundabout certainly stokes the feelings of self worth.

Strava link.

D: 104.6km
A: 527m

Commute:

D: 12.5km
A: 51m

PMPW: 85kg

Tuesday, 18 August 2015

18/08/2015

Commute:
The rain that put the kybosh on Rick's normal Tuesday ride also kept most of the commuters off the docklands highway. That meant I had more time to myself, more time to think, more time to get myself to a little cafe in Footscray for a coffee before rolling up to my desk.

D: 26.7km
A: 109m

PMPW: 85kg

Monday, 17 August 2015

17/08/2015

Rest:
A door knocker came round last night, he wanted me to donate to his atheist charity. I told him I'd already given to a non prophet organisation.

PMPW: 85kg

Sunday, 16 August 2015

16/08/2015

St Kilda East - Eltham - St Kilda East:
I wasn't feeling super motivated, but a clear (but cold) forecast was too good an opportunity to miss out on. I pointed myself and my road bike Northish, giving the legs the odd push to see if they'd respond, or if some concept of where to go would materialise.

The legs didn't, but that sort of helped decide where to ride. Rather than do tempo/over threshold hills, I figured I'd hit a bunch of short steep side roads. Sprint length short.

Bonds Rd, then what Rick dubbed the 'Dirty Swan', then Waldemar Rd, and finally Yarra St.

Things never felt amazing, and there was some ugly bike English going on, but I hit some PBs and got a ride in, so I'm going to chalk it up as a win, put on some shorts , and go hang out in the sun.

Strava link.

D: 64.2km
A: 996m

PMPW: 85kg

Saturday, 15 August 2015

15/08/2015

St Kilda East - Two Bays - St Kilda East:
I thought about doing the Hell Ride this morning, but opted to go for a roll with DK instead. Initially that meant over/under efforts up Mt Dandenong, but wet roads meant neither of us were keen to head East, so instead we went south and skipped the over/unders.

Things stayed sane on a trip round the NRR long route until DK trundled up the road on Two Bays. I took a while to weigh up my options, working out if I should keep chatting to Wade or try bridging the gap that was getting wider by the moment. At about 10m I decided to bridge and to my surprise I made it and held on to the top. Given Dave basically single-handedly towed us home, I'm thinking he went easy up the climb.
Strava link.

D: 105.1km
A: 559m

PMPW: 84kg

Friday, 14 August 2015

14/08/2015

Recovery roll:
Though shorter than my commute, I still thought of this as "the ride" of the day. DK, Brett Phelan and I were out for a purpose. To roll around slowly and put coffee into our respective maws.

Strava link.

D: 17.1km
A: 60m

Commute:

D: 26.1km
A: 217m

PMPW: 84kg

Thursday, 13 August 2015

13/08/2015

6am NRR:
I got myself up front and pulled a few steady turns with the tailwind, but when Drew Ginn rocked turns on the front and blew at least one set of legs out the back, I took a sit for a while.

Lach and I tried to go again out of Black Rock, a bit like Tuesday, I did work early on the rise, got passed approaching the end, and dig myself into a very ouchy place to get back on terms and over the top.

The story of the day goes to the sprint. Not because I won, because I didn't. It's not even because of how others won... no... it's that my (old) sunglasses jumped from the back of my helmet to their doom under the wheels of passing cars mid sprint. I felt them go, they bounced off my back, but there was nothing I could do, so I continued trying to reel in the gap we'd given Lach.

Strava link.

D: 44.4km
A: 165m

Commute:

D: 27.4km
A: 195m

PMPW: 85kg

Wednesday, 12 August 2015

12/08/2015

Rest:
On my way to work this morning, I saw the cops had pulled over a paper cowboy. His paper horse stood by while they patted down his paper chaps, searched his paper hat, and checked the permits for his paper guns. I'm assuming they suspected him of rustling.

PMPW: 85kg

Tuesday, 11 August 2015

11/08/2015

Ricktastic Tuesday:
I've still got teeth marks in my tongue from this morning's ride.

Between Dusty and Rick, I was forced to dig through the leggy feelings on Rosehill and Pony Club, to try to get the pedals over faster. Pony Club was where the muscular hydrostat took the impression, Rick drove the pace into it, I took over and tried to drop Dusty, but he not only clung on, but rolled past hard after the left hander. I went cross eyed covering that, then went again to roll a tyre in front of his at the top. I've since asked Caddy to apologise to his neighbours for the wounded elephant noises I was making.

Strava link.

D: 49.4km
A: 701m

Commute:

D: 25.2km
A: 140m

PMPW: 84kg

Monday, 10 August 2015

10/08/2015

Rest:
I didn't touch a bike today, but here's the video from Saturday when I touched threshold HR a lot.



PMPW: 84kg

Sunday, 9 August 2015

9/08/2015

Recovery roll:
When Bing messaged me last night asking if I was riding today, it took a while to even respond. I was tired, and if typing was difficult, you can imagine how hard riding promised to be.

I'm glad I got out though, a lazy roll and two coffees was just about enough to bring me back to normal energy levels.

Strava link.

D: 26.3km
A: 51m

PMPW: 85kg

Saturday, 8 August 2015

8/08/2015

Australian CX Champs - FOJ:
I nervous as hell for this race, the weight of hope and expectation had my heart rate over 100bpm on the start line. I was confident I had the VIC riders covered given I'd won states, but there were a few interstate guys who I had no idea about. With no control over them, I worked on what I could control before the race, me. I sighted the course straight after registering, then put good 35 minutes on the trainer with a few cadence, a torque, and an over threshold efforts... then 15 minutes before the scheduled start, I scoffed a caffinated gel.

The course was harder than at the VIC champs, but my strategy was the same. Let a couple of others set the pace early, then bring it home strong. Into the first corner I was in the top 5, a little bit of work got me around the lesser riders who'd been over enthusiastic, but a Flanders/Nemesis rider had slipped past Adam Lana and was putting time into us all, while I was making sure Todd Cuthbert got a good close look at the bunting every time he tried to sneak around me.

Eventually Todd dropped back and I got up past Adam, but the little Flanders/Nemesis guy was still taking time out of us all, and soon a Giant Adelaide rider got around me and slowly opened up a gap. I did what I could, but I was already going at near maximum, the multiple hits of the sandpit, the run up and the small pinch being right after each other kept my HR soaring.

By the two laps to go sign I was comfortable being beaten by the two boys in blue, I kept pushing in the hope they'd crack, but despite getting super loose a few times, I wasn't making any inroads to their lead. On the final lap, there was no lifting to bring it home, I was spent! I did attempt to lift (read rotate) my bars mid lap after they slipped down in the sand pit, but even that correction eluded me.

So, 3rd at nationals, at least this time I had others on the dais when I received the bronze (reference).

Strava link.

D: 13.9km
A: 243m

PMPW: 85kg

Friday, 7 August 2015

7/08/2015

NRR:  (TTT)
I wanted to open up the pipes today as preparation for tomorrow, and figured hanging on to the back of the rampaging Friday TT crew would suit just nicely. The only problem was only one bloke turned up on his aero rig, and he hung out down the back until around Sandi.

I pulled a turn or two with the other roadies after Southland, but I wasn't loving it very much, so I took some time amongst the wheels to work out what I did love. It took a few moments for an idea to coalesce. First I got rid of any excuses about doing it hard by looking at my heart rate. Coming out of Mordi it was around the mark I expect to see on the start line tomorrow. Then I used Rickets to position myself in the first few riders and give everyone's legs a quick dose of pain, then it was my favourite hill. I figured that today was a good day to re-assert ownership of the rise out of Blackrock, and in doing so get the intensity I know will get me ready to race CX nats.

I went back into the wheel after that, while Danny Kah, the sole TT rider, came forward and piloted us near single handedly back to St Kilda.

Strava link.

D: 49.1km
A: 175m

PMPW: 85kg

Thursday, 6 August 2015

6/08/2015

Rest:
My mate Jake has been on my mind a bit of late, doctors have given him a few weeks left to live and it's really highlighted how much of a top bloke he is, and the things he does amazingly that I could do better.

Though he's on his second set of lungs (cystic fibrosis), it's his heart... or the personality we associate with the heart that defines him. I've got a few friends that are enthusiastic about everything and everyone. People who jump head first into situations, fly high, (eventually) crash, but amazingly get back up and jump head first into the next thing. Jake is the epitome of that, and I've been thinking about how to do that better myself.

I don't think any of this will make me or anyone else a better rider, but it's during moments on the bike, both the quiet ones and the painful ones that the mind wanders to what it takes to improve.

PMPW: 85kg

Wednesday, 5 August 2015

5/08/2015

Intervals:
1 x 5min @ E1
1 x 5min @ 302W+ (achieved 336W)
1 x 5min @ E1
1 x 10min @ 302W+ (achieved 314W)
1 x 5min @ E1
1 x 205min @ 302W
1 x 5min @ E1
1 x 10min @ 302W+ (achieved 319W)
1 x 5min @ E1
1 x 5min @ 302W+ (achieved 404W)
1 x 5min @ E1

I was too intimidated by 2x20min efforts, so I set up a little sweet spot pyramid for myself instead. To go some way towards assuaging feeling soft, I pushed harder on the shorter efforts.

Like last time, pushing a heavier gear felt easier than trying to spin a light one, so that's what I did.

Strava link.

PMPW: 84kg

Tuesday, 4 August 2015

4/08/2015

Ricktastic Tuesday:
After half wheeling me up the Kew parts of Doncaster road, Rick gave me some thoughts on pace up High St to minimise the damage from Strauss attacking. The thing is the attack never came, which left me wondering if young Daniel was foxing, and then to thinking about how the term foxing came about.

So here's a video of some young fox kits doing their thing. I'm not sure if it's a poor or great allegory for this morning's ride.



For the record, he might have been foxing, he certainly kept me honest in the later stages of the loop.

Strava ride.

D: 50.5km
A: 664m

PMPW: 84kg

Monday, 3 August 2015

3/08/2015

Rest:
I was going to tell a fraction of a joke today, but I didn't want to cater to the lowest denominator.

PMPW: 84kg

Sunday, 2 August 2015

2/08/2015

St Kilda East - Mt Pleasant - Stony Creek - Kruses - Yarra Boulevard - St Kilda East:
Other than the odd recovery ride, I haven't spent time solo on the bike in a while. I didn't try to organise a riding partner today, the hangover of yesterday making me keen to avoid any form of hassle, besides... it'd be nice to let the brain wander.

I spent most of the ride thinking about what i should be thinking about, much like what happens when you're struggling to get to sleep. There was some blissful mental silence though, after I hit the wall of Kruses/Morilla with everything I had, I drifted off mentally until I ran into Matt Keenan up Pony club and chatted to him instead of the kangaroos in the paddocks lining the route.

Strava link.

D: 84.7km
A: 1,509m

PMPW: 83kg

Saturday, 1 August 2015

1/08/2015

Lazy:
It looked too wet to hit the nongs with Ricky this morning... but after that, I have no excuse for not getting on the bike. I've ridden with worse hangovers before.

PMPW: 83kg