Saturday, 31 October 2015

31/10/2015

Intervals:
There was a proper storm this morning, so I bailed on the idea of doing the Hell ride, and chopped out an ergo instead. I wanted to continue my threshold work, but get a few 1min efforts in. In other words, continue to work on my weakness, but give my strength a little nudge too.

1 x 5 min E1
1 x 10 min @ 315W
1 x 1 min E1
1 x 1 min @ 652W
1 x 3 min E1
1 x 10 min @ 315W
1 x 1 min E1
1 x 1 min @ 652W
1 x 3 min E1
1 x 10 min @ 315W
1 x 1 min E1
1 x 1 min @ 652W
1 x 8 min E1
10 min results: 303W, 311W, 319W
1 min results: 644W, 623W, 691W.

Nothing felt terribly great, but I have been fiddling with my saddle position a little, trying to get this new perch in the perfect spot. That aside, a bit of anger in the last set saw me actually perform, so I think it was just a motivational issue. Cross Vegas just wasn't as thrilling as the Valkenburg world cup.

Strava link.

PMPW: 86kg

Friday, 30 October 2015

30/10/2015

NRR:
Know it sounds funny, but I just can't stand the pain.
Girl I'm leaving you tomorrow.
Seems to me girl, you know I've done all I can.
You see I begged, stole and I borrowed.

Ooh, that's why I'm easy
I'm easy like friday northy.
That's why I'm easy
I'm easy like friday northy.

Strava link.

D: 58.6km
A: 194m

Commute:

D: 15.0km
A: 59m

PMPW: 87kg

Thursday, 29 October 2015

29/10/2015

6am NRR:
Back to the front. You will do, what I say, when I say.
Back to the front. You will die, when I say, you will die.
Back to the front. You coward. You servant. You blind man.

Strava link.

D: 43.9km
A: 168m

Commute:

D: 27.4km
A: 102m

PMPW: 87kg

Wednesday, 28 October 2015

28/10/2015

Commute:
I didn't have any strong feelings about the Warny this year, and the big crits aren't causing my heart to flutter much... but the last few days a little thought has popped into the back of my tiny mind. An idea I swore I'd never, ever, consider... but it's making me a little excited. Riding/racing the Australian road titles. Even if I continue to gain power and lose weight, even if I come in after a solid few months, I will be chaff to the big boys. Not much more than a rolling road block.

Still, if nothing else, it's an interesting insight to the rise in my confidence and the changes to my physiology.

D: 31.4km
A: 132m

PMPW: 86kg

Tuesday, 27 October 2015

27/10/2015

6am NRR:
I couldn't make it out for some hills this morning, but I didn't want that to mean no riding at all. A message to Youngie featuring a coffee emoji locked in Northy, and a history of shenanigans locked in... well more shenanigans.

There was a good southerly blowing, so early on, before things settled, guys were being left on the front for long turns. Being a good bloke, or perhaps just one that wanted a better bunch position, I rolled up the bunch to relieve Mick of pushing the wind. His eyes flicked to the right to see who was coming, and in that instant I knew what was coming, no longer was 450W going to be enough to get over the top. Later, out of Mordi when he went on a flyer off the front, I was happy for him to dig a nice deep hole to lie in.

Strava link.

D: 44.2km
A: 167m

PMPW: 86kg

Monday, 26 October 2015

26/10/2015

Commute:
If you were our training this morning or just riding to work, and you got wet... I'm sorry.

I was wearing a rain shell all the way to work, and as i heated up, it got hot. Even unzipping it wasn't enough, so I took it off when I dropped off the week's clothes to my desk, then popped out to the shops to grab a weeks worth of lunch. Obviously this was the time it decided to get cold and rain.

D: 29.7km
A:122m

PMPW: 86kg

Sunday, 25 October 2015

25/10/2015

Intervals:
1 x 10min E1
1 x 10min @ 300W
1 x 5min E1
1 x 20min @ 300W
1 x 5min E1
1 x 10min @ 300W
1 x 5min E1

Results: 305W, 349W, 410W.

The point was some sweet spot efforts, but I wasn't sure what power that entailed. I feel fitter/stronger than the last time I did them, but my 6 week 20min and 1hr numbers aren't amazing. After 5 minutes of futzing with a calculator, I went with the same number as last time, 300W.

The first effort was super easy, I often found my thoughts drifting off only to snap back and realise I'd let the power drop.

So for the 2nd, the 20 minute-er, I decided to see if I could hold a bit more. I knew changing a session halfway through was dumb, but I was worried I'd set the bar way too low. The effort was a challenge, but every time I saw the "Hup Lars!" in the Valkenburg CX vid I was watching, it spurred me on.

The final effort, well it was only 10 minutes, so I got silly and set some new power numbers, which on an ergo is unheard of for me.

Strava link.

PMPW: 86kg

Saturday, 24 October 2015

24/10/2015

St Kilda East - Eltham - Albert Park Lake - St Kilda East:
There were less coffees than kms today, even if you count the one I ordered but never arrived. I suppose that's for the best, I'd likely be a little silly if I'd had 88 short maccs. Anyway, despite the ratio seeming quite low, the point of today was first the coffee, then rolling along with mates in the sunshine.

As sometimes occurs when riding with mates, the jokes were about poo, and someone started off a series off attacks aimed squarely at setting a maximum power number to brag about. That wsa right up my alley, as not only can I set a decent number while fresh, I'm bloody good at telling everyone about it!

Strava link.

D: 87.9km
A: 807m

PMPW: 86kg

Friday, 23 October 2015

23/10/2015

Commute:
I thought about becoming a vegetarian, but it seemed like a huge missed steak.

D: 27.6km
A: 200m

PMPW: 85kg

Thursday, 22 October 2015

22/10/2015

Commute:
It seems that in the heat of racing the last laps last night, I thought it a good idea to eject my half full water bottle to reduce weight and thus increase my chances of winning. Obviously, being a well thought out gentleman, I promptly forgot it, and thus didn't collect it post race. Yep, real live genius going on over here.

Anyway, I took a detour on my way to work to check if it'd been left sitting at rego. It hadn't, and yeah... um, it sounded like a better story in my head.

D: 35.2km
A: 208m

PMPW: 85kg

Wednesday, 21 October 2015

21/10/2015

Commute:


D: 25.6km
A: 128m

St Kilda East - HCC D Grade - HCC A Grade - St Kilda East:
That hurt. It wasn't all pain, in fact D grade and the start of A were nice, guys were obviously going through moments of pain, but I generally felt like I had the option to take positions or close gaps.

Early in A grade, Alby slipped up the road, for laughs I'd attacked across the line to start the race, but there was a semblance of a chase so sat up pretty quick, he (Alby) then counter attacked and got some room. Though my attack was for giggles, I wasn't ready to go chasing, so I slipped into the bunch and wondered if that was the race done.

Thankfully it wasn't, as due in no part to me it came back together before a mcflurry of attacks started. Alby once again got up the road, this time taking Mark O'Brien with him. with 10-15 minutes left to race, it was the sort of thing that'd steam roll itself to a win. A couple of others jumped off the front, but I still wasn't in a position to respond, but I did manage to find myself on Pat Drapac's wheel, and when he went, I went, thus starting the period that lead to the hurt comment.

With a couple of others along we made it to the bridgers, and shortly after that the front few. I figured I could suck air on the back for a bit, but Alby and Marko had different plans. 10 men was obviously too many for them to be comfortable about, and attacks came thick (thin? skinny? it seems a bit rich to call either of them, especially Marko "thick") and fast. I hung on for dear life, closing a gap or three, hoping I'd find some legs at the end.

I didn't find a sprint, but leaving the initiative to others that defined my final place. Things got more and more tactical as the race wore down to the final laps, and on the last lap, it was a slowish pace along the bottom, guys staring back at each other, playing last corner chicken. I was 5-6 riders back, knowing the right thing would be to attack and get to the corner first, but before I got the nerve to do so, Alby and Pat simultaneously launched and dragged a couple of others with them. 5 guys railed the corner in front of me, and 1 guy, who'd obviously had the misfortune of pushing to much wind floundered a little... and that defined where I ended. I kicked out of the corner past him, but the front 5 were well up the road contesting amongst themselves.

6th, from a strong break, with a strong southerly blowing (not good for a big unit), in the first full HCC of the year. It's all right, and hopefully it's just the start of things to come.

Strava link.

D: 65.5km
A: 711m

PMPW: 84kg

Tuesday, 20 October 2015

20/10/2015

Ricktastic Tuesday:
She wasn't super fast today, so after a coffee I snuck in some extras along the boulevard and ticked off something from yesterday. A trip up Yarra St yielded a delightful 9.58W/Kg for 60 seconds, and the bit I kick for is only 51 seconds long.

Maybe 10 isn't outlandish, maybe with a solid enough hill we're on, oh god, I probably need to do some repeats to really drive things along. That sounds like a pre-work mission in the coming week or two.

Strava link.

D: 58.6km
A: 813m

Commute:

D: 12.6km
A:52m

PMPW: 85kg

Monday, 19 October 2015

19/10/2015

Commute:
So I did some maths last week, and it turns out my dream of 1,000W for 60sec is a little bit unrealistic. It'd essentially make me the fastest bloke getting about the planet, which while cool, might clash with my burgeoning media career.

The first step is to actually crack 10W/kg,  I reckon if I can do that, then it might be time to try the old Eddie Wilson last lap flyer at SKCC crits.... for the moment though, I'm barely cracking 9.

D: 28.1km
A: 167m

PMPW: 87kg

Sunday, 18 October 2015

18/10/2015

Rest:
The tiny canadian made me watch a film about beavers last night. It was the best dam movie I've ever seen.

PMPW: 86kg

Saturday, 17 October 2015

17/10/2015

St Kilda East - Nutfield - St Kilda East:
Starting a ride with a coffee feels like a luxury, there's 6 alarms in my phone pre-6am, and that's too early to run a burr grinder and espresso pump.

The word we used to plan today's ride was bimble, it was a new word to me, and it wasn't the only thing I learnt today. I learnt a bike path that gets me to Nathans/Zig Zag rd in Eltham. I learnt some dirt roads out the back of Nutfield. I learnt that we weren't lost, that we were just not on the route any more.



Strava link.

D: 91.5km
A: 1,241m

PMPW: 86kg

Friday, 16 October 2015

16/10/2015

St Kilda East - Suburbs - Footscray:
It's been a while since I shared some Ross Enamait, and given the shake riding with a backpack had on mine this morning, here's some thoughts on confidence, and building it.



Strava link.

D: 50.7km
A: 657m

Commute:

D: 13.7km
A: 57m

PMPW: 85kg

Thursday, 15 October 2015

15/10/2015

Commute:
I had a dream last night, I had parked my car in a multi story car park, but I couldn't get back into the complex. There was some sense of urgency, so I was running around from place to place trying to find the entrance. Oh, and I was starkers.

Anyway, while running around nekkid, I stopped for a coffee. The cafe was chockers and there were taking forever with my brew, and besides their milk art wasn't that great.

Moral of the story, coffee is important, even when you're nude, but not if you have to wait too long.

D: 25.4km
A: 127m

PMPW: 85kg

Wednesday, 14 October 2015

14/10/2015

Commute:
Just like Christmas day (or the Saturday before) is the most important hell ride of the year, ride to work day is the most important commuter cup of the year.

As "fast" Eddie Wilson always remarks, there are no winners in the commuter cup... but i wanted to lose better than everyone else, so I whacked the big carbon race wheels in my road bike and set about dominating all comers.



D: 12.5km
A: 39m

Footscray, HCC Crits, St Kilda East:
I got the start time wrong and ended up being at the course early enough to marshal d grade, so I did. Dunny joked that I was wasting my watts, but even with a low level hope that I might be at the pointy end tonight, I felt getting the extras in was the best long term strategy.

A grade had a few (re)learning points for me, firstly I seem to suck at the bottom corner again, there's always a gap to cover coming out of it. Second, racing carries risks. 6 laps in and some movement on the left of the bunch just in front of me turned into seeing a mate and another splay out on the tarmac. A lap later, my friend was still on the deck and it was obvious he had a magical ambulance ride in his future. Crashing is no bueno.

Strava link:

D: 12.5km
A: 39m

PMPW: 85kg

Tuesday, 13 October 2015

13/10/2015

Ricktastic Tuesday:
Let's not forget this morning
Yeah, how we rode along the Yarra
How we talked rubbish
To Chris King

These three bergs now just gone
They are the legends of my mind
We both kneel at these socks
To drink of the coffee

You are the tunes in my head, the fire in my legs
You are the voice in my heart that whispers campagnolo
Happy birthday Ricky
Oh-oh..., oh-oh..., oh-oh..

Strava link.

D: 52.9km
A: 719m

Commute:

D:12.4km
A: 47m

PMPW: 85kg

Monday, 12 October 2015

12/10/2015

Commute:
I feel well used today.

D: 26.2km
A: 119m

PMPW: 85kg

Sunday, 11 October 2015

11/10/2015

AMG ATB:
I had charge of the 2nd group of AMG riders on the road today, which though I missed a chance to roll 170 odd kms with my mates in the fastest bunch, meant I was the strongest rider in mine, and that's a nice feeling.

Before we hit mordi, the bunch behind caught up to us making our 20ish rider bunch into a 40ish riders bunch. Soon there were long two up turns on the front, which was a pleasant change to the 170km pushing the wind that I thought I was in for. In fact, there was very little pushing of people either, we were re-focused on the group at large, meaning there were only a couple of hands of god thrown out.

Coming home, a breeze slowly came into being, but unlike the last few years was a helpful hand from the south, rather than a northerly making it an epic day. With a few long pulls from Jaako and I from around Chelsea, we were home in time to get some lunch with our beer

Strava link.

D: 173.7km
A: 904m

PMPW: 85kg

Saturday, 10 October 2015

10/10/2015

Rush shop ride:
I'm fairly sure he has plenty in reserve, he even went as far as describing several moments as "cruising", but for me hanging DK onto and rolling the odd turn over the top of him resulted in new 2015 power PBs for 21-30 minutes.

Strava link.

D: 61.2km
A: 232m

PMPW: 85kg

Friday, 9 October 2015

9/10/2015

Commute:
I didn't to roll extras today because it was such a nice day, but it certainly made it nicer to do so.



D: 43.2km
A: 165m

PMPW: 85kg

Thursday, 8 October 2015

8/10/2015

6am NRR:
Sun Tzu said "Be extremely subtle, even to the point of formlessness. Be extremely mysterious, even to the point of soundlessness. Thereby you can be the director of the opponent's fate..

I think I took the subtlety, the formlessness, and the soundlessness too far, because I was not the director of anyone's fate, let alone my own.

Strava link.

D: 47.2km
A: 172m

Commute:

D: 14.8km
A: 75m

PMPW: 85kg

Wednesday, 7 October 2015

7/10/2015

Commute:
This is my foam roller.
There are many like it, but this one is mine.
My foam roller is not my best friend. It is my life.
I must master it as I must master my life.
On my foam roller , I am useless.
My foam roller, on me, is sort of ridiculous and doesn't achieve anything. 

D: 26.0km
A: 108m

PMPW: 86kg

Tuesday, 6 October 2015

6/10/2015

Ricktastic Tuesday:
There were twin twins today, and I'm not sure if either of them are great for me.

First up was a double pony club, I wasn't super keen, but I'm fairly sure it's good for me in the long run. Some time after that there was double flat whites, I was super keen to get both into my body tired from poor sleep and double ponies... but I'm not so sure they're good for me in the long run.

My ego inflated nicely when there was an argument about who should have to sit next to me on the front up High st. Jason lucked in or out, and we set of chatting at a nice pace. There was an ego correction later on, when despite feeling like we were both working, full conversation carried on behind us.

Strava link.

D: 56.6km
A: 742m

Commute:

D: 12.4km
A: 58m

PMWP: 86kg

Monday, 5 October 2015

5/10/2015

Commute:
There were a few moments on my commute home that I thought were worth noting down.

First up was when I rolled out of work into the heat of the day and unzipped my jersey. i remember thinking to myself, "yep, that'll be worth a mention."

Then later on that moment was superseded by seeing a guy rolling the other way in full tights and a long sleeve (i believe roubaix lined) jersey. "No no, THIS is the moment of the day."

Not long after that, a mere 6km after leaving work, was the true moment of the day. Coming towards me, was the mountain of a man known best as Beggers. I lifted mt hand in the air in greeting, then held it out to the side. His eyes locked on mine, and his own giant mitt extended out... moments passed... pedals turned... then a crack of thunder peeled out across the docklands. Best high five of 2015.

D: 30.2km
A: 127m

PMPW: 86kg

Sunday, 4 October 2015

4/10/2015

Stretching:
Instead of riding today, I figured I'd get some remedial work done, some stretching and a few exercises that leave me feeling a pair of leg warmers shy of being a backup dancer in a Jane Fonda video.

After I finished rubbing my heel up and down the wall of my hallway, I popped the pooch in the car, and drove over to Port Melbourne to watch the first SKCC crit.

PMPW: 87kg

Saturday, 3 October 2015

3/10/2015

Hell Ride:
Mark this day down in the diary, the first ride started in just bibs and a jersey thanks to a northerly pulling heat out of the centre of the continent.

Said Northerly was a big contributor in the speed we held going southward, a nice, big, warm hand in the middle of the back, making sure we hummed along at 50 for a good chunk of it. Even then, a few boys skipped clear, and it wasn't until we hit the slopes of Olivers/Hopes that things came back together. Lights at Humphries ensured it was groupo compacto, but the guys from Inform seemed eager to split things back up. After a steller tow by Josh Toohey set me up to go went clear with 3 of them, but this the lights caught us, rather than letting us stay away.

There's not much to talk about for the return leg though, I held wheels, and when a couple of guys got through a light on the tail of a green that caught the rest of us, the enthusiasm left the whole bunch. Oddly someone got eager after Black Rock, as the was a line of single file riders hugging the gutter through Sandringham. It seemed a bit silly, all I wanted was to tick the clock over 100km, and get 2nd breakfast.

Strava link.

D: 100.0km
A: 405m

PMPW: 86kg

Friday, 2 October 2015

2/10/2015

St Kilda East - Patto - St Kilda East:
TKM had a crew rolling south to Portsea, and while I didn't have the time or inclination for that kind of distance, it was a good opportunity to roll with some mates for a bit.

For the second time this week, DK and I sat at the front of a bunch and let our mouths run, while our legs cycled. Where I turned, Patto river, was less than halfway along their outward leg, but mine were telling me that an easy day was the right choice if I wanted any intensity tomorrow.

Strava link.

D: 70.1km
A: 212m

PMPW: 87kg

Thursday, 1 October 2015

1/10/2015

6am NRR:
That was easier than yesterday. Even the Strava stress scores (analogous of TSS) agree).

Anyway, I was tired before the ride even rolled out, so I took some time to get myself up and into the wind, and that was mostly so Youngie and I would get to coffee quicker.

Strava link.

D: 57.3km
A: 206m

Commute:

D: 13.6km
A: 60m

PMPW: 86kg