Saturday, 30 April 2016


St Kilda East - Total Rush Shop Ride - St Kilda East:
I wasn't up for an adventure in the hills, in fact I gave the idea of rolling home in the back of the slower group a good hard think. I didn't though, because I have an over-active sense of pride that refuses to let me be in anything other than the fast one... and to pull turns in it.

Those turns sucked, they were into a wind that only existed when your nose pushed into it. They were long bloody turns too, because everyone soon learned to not push their nose into said wind.

Still, when it was done, I was glad to have been out. Skipping the bike and hitting an Oly lifting session and CFSK would have been good, but not the same as playing bikes.

Strava link.

D: 67.9km
A: 287m

PMPW: 89kg

Friday, 29 April 2016


I thought I'd be unable to walk today, but even though it's not a lovely experience, it's a damn sight better than what I thought. It almost makes me think throwing a few bucks at some trail running shoes and hitting the Yarra.... almost.

D: 27.7km
A: 122m

PMPW: 88kg

Thursday, 28 April 2016


Beep test:
A few of the folk at work get together for a regular beep test, I put my name down the other week because why not.

Conversations with a few others had me thinking about reaching level 14... maybe even 15, but when push came to shove (there was no actual pushing or shoving, it was quite civil), I bowed out shortly after everyone else finished. It was hard to hit those turn arounds and hustle back to the other mark, but if we're honest, a significant part of my motivation disappeared when everyone had thrown in the towel. I was mostly there to see if I could beat the runners at running, all while flashing inappropriate amounts of untanned thigh.

I got to 12.10.


D: 27.2km
A: 188m

PMPW: 89kg

Wednesday, 27 April 2016


A. Back Squat
Set 1 x 5 @ 65% (65kg)
Set 2 x 4 @ 75% (75kg)
Set 3 x 3 @ 85% (85kg)
Set 4 x 2 @ 90% (90kg)
Set 5 x 2 @ 95% (95kg)
Set 6 x 1 @ 100% (100kg)
Set 7 x 1 @ 100%+ (95kg)
Rest 2mins between sets.
Betweens sets accrue 30 Ring Dips/2mins Ring Support (Scaled to Ring Support)

B. For time:
200m SandBag/DBall Run (9kg ball)
15 Back Squats 60/45kg (scaled to 40kg)
200m SandBag/DBall Run (9kg ball)
12 Power Cleans 60/45kg (scaled to 40kg)
200m SandBag/DBall Run (9kg ball)
9 Overhead Squats 60/45kg (scaled to 40kg front squats)
14min TimeCap.
Result: 7:30

I felt like I've had cue issues with the heavier squats. I either drop fast, or miss hitting the bottom point, so maybe it's just an inactive butt.

As for the conditioning section (B), I should have gone heavier. I'm new etc, so I went conservative, but to put it in perspective the tiny canadian did 35kg for her back and front squats.


D: 18.9km
A: 36m

PMPW: 88kg

Tuesday, 26 April 2016


I found out today that diarrhoea is heredity. It turns out it runs in your jeans

D: 26.6km
A: 147m

PMPW: 88kg

Monday, 25 April 2016


CX Shenanigans:
It took me almost as long to decide what/how many layers of clothes to wear today as it did to ride over to the guide dogs. We planned to roll out along the yarra trails, which experience said would be positively frosty, but then the forecast for later was for 24°C.

We pedalled our skinny tyred cx bikes along single track, bike paths, and when we realised we were running late to meet Mario at Clintons rd, some bitumen. The pace, regardless of surface was solid, Brad Davies and his mate Ian pulled hard on the front, and it often left me uncomfortable, but I figured like last week I'd warm into it. When we finally tipped into the tight, bumpy single track near Sugarloaf Resevoir, I had the opposite reaction. My told me stories, which made me stiffen up, which made the bumps jar more, which made my back act up more.

When we popped out onto Simpson Rd, I made the call to abandon the plans for more trail, and instead head for home via the road.

Strava link.

D: 105.5km
A: 1,507m

PMPW: 89kg

Sunday, 24 April 2016


I set myself some goals for my time off full on training/racing, because I like goals, they keep me from consuming more mindless TV than I already do.

Anyway, the two that pertain to today are activating/strengthening my glutes, and stretching my hamstrings. So today involved some clams and pelvic thrusters (with the aid of the 20kg KB that I've been using as a door stop), and the hamstring stretch where you lean forward... and shuffle back into the couch so you can hold it for ages without thinking much. I'm not sure if the last one is its' proper name, but you should get the gist.

PMPW: 90kg

Saturday, 23 April 2016


St Kilda East, Wilson, Flatrock, St Kilda East:
Still sore from Thursday's squats and deadlifts, I decided against a long hill session with Jim, and instead headed out on the BG hills loop. I wasn't convinced it'd be the right thing, or even easy, but it did guarantee that I'd get a coffee in with Rick after, and that tipped the scales.

I found the ride pretty hard, my legs were too sore to spin, but didn't respond well to requests for seated strength. I was dagged once or twice, and really it was only my knowledge of the roads we were on that got me back in contact with the leaders, as it meant I knew where I could rest, and where I had to pedal.

The coffee was good though, and we had time to discuss the reporting of property pricing and returns. His notes are here.

Strava link.

D: 96.2km
A: 1,285m

PMPW: 89kg

Friday, 22 April 2016


What did one ocean say to the other ocean?
Nothing, they just waved.

D: 29.8km
A: 117m

PMPW: 90kg

Thursday, 21 April 2016


A. Back Squat
12 mins to establish a heavy set of 8.

Result: 70kg

B. “Bell” Time cap: 20:00mins
3 Rounds for time:
21 Deadlifts 82.5/60kg
15 Pull Ups
9 Front Squats 82.5/60kg
Result: 15:38 @ 45kg

Push ups yesterday, and pull ups today. Oof, way to make a bloke feel inadequate. Even going to my knees yesterday, and using bands to assist me today, I was down to ugly single reps at the end of both.


D: 30.3km
A: 141m

PMPW: 88kg

Wednesday, 20 April 2016


A.Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Result: 40kg

B. AMRAP in 6 minutes of:
10 Burpee Box Jump-Overs 24″/20″
15 Hand Release Push-Ups/Push Ups (Scaled to Push Ups from the knees)
20 Toes-to-Bar (Scaled to knee raises)
25 Wall Ball Shots 9/7kg (Scaled to 6kg, but full height)
30 Double-Unders (Scaled to 60 skips)
Rest 4 minutes, and then repeat.

Score: 2 rounds, 4 burpees 


D: 32.9km
A: 91m

PMPW: 88kg

Tuesday, 19 April 2016


St Hell-ena Tuesday:
I think it's safe to say that Brad Davies has kicked off his malaise and is fighting fit again. The pace out to Ring Road was solid, and word filtering back through the 12 strong bunch, was that it was Brad doing the driving.

On the three sisters, Brad and Jez continued to set solid tempo, but it was Warrack that blew everything to pieces when he launched up the last ramp, affectionately known as Mitch's Pitch. Talking of Mitch (Docker, the block the pitch is named after), it sounds like he's out of hospital and back home. A Ride article about such things.

Strava link.

D: 67.0km
A: 802m


D: 15.3km
A: 49m

PMPW: 88kg

Monday, 18 April 2016


With every new technology, there's a corresponding push for simpler times. With GPS units now the norm for cycle computers, I've seen a few "No Garmin, No Rules" stickers getting about.

Given I'm in a period where it's not about the hours, kms, vertical, or watts, I decided to pop my head unit in my back pocket for a few rides... but it just leads me to conclude "no garmin, no fucking idea what the time is".

D: 27.5km
A: 150m

PMPW: 89kg

Sunday, 17 April 2016


A. EMOTM x 10
Min 1 – 8 Ring Dips/8 Ring Push Ups/10 Push Ups
Min 2 – 8 Toes To Bar/8 Knees to Elbows
(Scaled to Pushups and Knee Raises)

B. Push Press
Work to a heavy set of 3 for today.
Result: 50kg

C. 15min AMRAP Of:
16 Cal Row
12 DB Push Press 25/15kg
8 Burpees over DB’s
Score: 3 rounds and 1 Burpee @ 10kg DB

Turns out a burpee doesn't have a pushup in it. I should try and remember that before the next lot, because I spent a large amount of time in a plank position (many on my knees!) trying to will myself to do another bloody pushup.

PMPW: 88kg

Saturday, 16 April 2016


St Kilda East - CX Shenanigans - St Kilda East:
When Caddy and I rolled off from the guide dogs, and into the first bit of single track, I was ugly on the bike. My lats were still aching from all the cleans on Thursday, so I was concious of that. Then because I was concious of being a bit stiff, I wasn't looking/thinking ahead on the trails, which made things worse. Then because things were worse, I worried I was holding up Steve from getting his flow on... well you get the idea, there was a lovely negative feedback loop going on in my brain and body that translated to some ugly.

I'd vowed to make this ride memorable, rather than live in memories of past ones, but Steve and I share some much history and so many stories about these trails that they came unbidden. I don't regret them though, because while we chatted and laughed at times since passed, I escaped the feedback loop of my present.

A photo posted by Steve Caddy (@stevecaddy) on

By the time I had dropped Steve home and was heading back to my own, I was loving the ride, my back was still sore, but my face hurt more from grinning.

Strava link.

D: 80.1km
A: 725m

PMPW: 89kg

Friday, 15 April 2016


St Kilda East - I have no idea where I'm going - Footscray:
I was meant to meet Ricky and Wilko for a roll on the west side, but a hunk of glass piercing an inner tube made me a few minutes late. Unfortunately, my text missive went to a party that didn't check there phone, and so everyone came to the only logical conclusion, to assume I was sleeping in.

So when I rounded the turn at the meetup point, 6 minutes behind schedule, I did some quick maths. I figured I was less than 6 minutes behind, as courtesy dictates a 1-2 minute wait for a late rider, and that if I chased all out, I could possibly catch up. What I didn't factor in, is that that relied on me actually knowing the route... which was brave as I don't even know Rick's loop, let alone the one Wilko had planned for today.

Having been given lemons, I did my best to make lemonade, but after several moments of "Oh man, I have no idea where I am or where I am going", I resorted to snap chatting about being lost/lonely. It was then, while choosing whom to send my amusing video to, that they rolled up behind me, and thus we all went for coffee, the end.

Strava link.

D: 39.9km
A: 306m


D: 13.8km
A: 45m

PMPW: 88kg

Thursday, 14 April 2016


Warm Up. 3 Rounds for QUALITY, not time:
10 Shoulder Dislocates (Broomstick/Underhand Grip)
5m Crab Walk
10 Scorpion Stretches
5 V-Ups

A. EMOTM x 8
Chest 2 Bar Pull Ups. Adv – BFLY/KIP, Int – Strict/Band, Beg – Band/Def’ Ring Row
Pick a rep scheme that you can perform UB with a focus on quality and form.
(Scaled to 3 x Blue Band)

B. Clean and Jerk
1 Clean + 1 Push Jerk + 1 Split Jerk
In 14mins Work up to a heavy set for the complex.
Result: 50kg

C. 7min AMRAP
Clean and Jerk 60/42.5kg (RX+70/50kg)
Score: 21 @ 40kg

When the coach (Ricky) asked me what I was going to do for A, he meant Advanced, Intermediate, or Beginner... I knew that, but I still told him I'd be going home because it was arms, I was only half joking. I crank out a few pullups in the stairwell at home most days, but chest to bar is a whole different beast. Even with the jumbomax blue band 3 was my consistently achievable number of reps for rounds.

As it's been a while since I did a lot of cleans, let alone clean and jerks I took my time and tried to be super conscious of my form rather than try to get a big number or bang through them pronto.


D: 28.7km
A: 110m

PMPW: 88kg

Wednesday, 13 April 2016


St Kilda East - Tunnel of love - Footscray:
You can walk in my shoes but never fit in my jeans,
I do this with no option till my body’s old and rotten and exhausted,
Keep it going cause I’m living my dream,
Till the grave we’ll spit the pain and, when it comes to picture painting,
We might be the illest rated with the visuals illustrated,
That’s ill communication, therapy for life without the rehabilitation,
Keep waiting I’m about to blow up

Strava link.

D: 44.7km
A: 427m


D: 12.3km
A: 54m

PMPW: 88kg

Tuesday, 12 April 2016


3 Rounds for QUALITY, not time:
10 x Shoulder Dislocates (Broomstick/Underhand Grip)
6 x Bar Taps
10 x Palm over Palms
10 x Hollow Rocks (scaled to Hollow Body)

4 sets of:
20sec HS Hold / Wall to Nose Hold / Hollow Plank (Scaled to Hollow Plank)
5 Strict HSPU (Head to Mat) / 8 Shoulder Taps / 6 HRPU (scaled to HRPU)
10sec HS Hold / Wall to Nose Hold / Hollow Plank (Scaled to Hollow Plank)
ME Kipping HSPU / 8 Wall Walks / 10 Seated DB Press AHAP (scaled to DB press @ 8kg DBs)
Rest 60-90secs between sets.

17min AMRAP of:
800m Row
60sec rest
400m Row
60sec Rest
200m Row
60sec Rest

Score: 2 rounds, 245m

I've been DOMSy the last few days, so I wasn't sure if I should ride, go to crossfit, or just take it easy. Before bed last night, the tiny Canadian looked up today's crossfit session as CFSK (which feels like cheating), and I figured that given there was no eccentric load, I'd be able to get through it ok, so yeah decision made.

I did get through, but I woefully underestimated the shoulder effort in part A because I was too excited to spend a bunch of time on a C2 rower in part B. That reminds me, if rowing is going to be a thing for the next couple of months, I should ask one of the ex-olympians who now ride bikes and drink coffee for some tips on form.


D: 31.5km
A: 96m

PMPW: 89kg

Monday, 11 April 2016


There's been some chatter today about the number of race days Matt Hayman has had this year, but I'm pretty sure it's more than the 2 (in recent months) most are quoting.

You see... well more to the point, I see, him commuting on the narrow, wind swept paths of the docklands each morning. Talk of him being from NSW, or living in Europe are surely just clever ploys to throw others off the scent. He even tries to hide behind non cycling specific glasses, but I'm clued in. The days, no weeks, nay months, of Belgian-esque commuter cup racing is surely what has made the difference.

D: 26.3km
A: 173m

PMW: 89kg

Sunday, 10 April 2016


St Kilda East - Janiesleigh - Olivette - Hughes - Sassafras Creek - St Kilda East
Rick wanted a roll, I wanted a roll, we figured it had been a while since either of us had been to the nongs, and... well we worked out which roads to hit when we got there.

I suggested Hughes instead of Devils Elbow, because it's a bit of a change, then Rick suggested Janiesleigh/Olivette into Hughes, and given that was completely new to me, I figured we finally had a plan. It's not been a few hours, so I'm happy to say I'd like to go up them again, but at the time there was some huffing, sweating, and wondering how much a compact chainset is.

A photo posted by Rick Horvat (@uncle_riiiick)

Strava link.

D: 89.6km
A: 1,284m

PMPW: 88kg

Saturday, 9 April 2016


All right, first step to doing what I said I would, a trip to Crossfit StKilda to go through their intro session.

There were a bunch of little things, demonstrations of exercises, review of form, and discussion about scaling.

Right at the end was a mini work out.

Calorie rows
Thrusters @ 15kg

PMPW: 88kg

Friday, 8 April 2016


I still have no idea how to get to any of these roads, but I know that if there's any loop to suit a bloke a pint of blood down, it's a punchy one like this. I honestly thought I'd feel like arse, and maybe I pedalled a slower cadence than the other week, but the legs went around just fine, and the coffee went down even better.

A photo posted by Wilk🍩 (@dannwilkins) on
Strava link.

D: 61.7km
A: 501m


D: 15.8km
A: 49m

PMPW: 88kg

Thursday, 7 April 2016


Blood Donation:
I'm surprised it's been two years since I last gave blood. Logically I know it has, I can see the last time I instagrammed it, and the blood bank even commented on it, making me fill out a full set of paper work as punishment.

I wasn't given a squishy thing to clench, but I did ensure the nurse adjusted the needle to ensure maximum flow, and managed to eek out a 28 second PB, 6:02. I was pretty proud of that time, the nurse dude assured me I that was the fastest today, Turns out summer isn't just good for racing bikes, because he also mentioned he'd expect me to go sub 5min in summer. o_O

They advise you not to do any physical exercise after donating, but given the smallish size of my readership, i feel that as one person to another(s), I can say it's totally doable, just don't be a complete flog, take it easy, be aware it's riskier.

D: 27.3km
A: 130m
PMPW: 89kg

Wednesday, 6 April 2016


It's been a while since I've been to Edmore for a rub, but his hands are still capable of reducing me to a twisted mess of pain.

This time though, there was more of a conversation about what's going on with my body, more about why rather than just what.

The out takes of that are I need to stretch my quads/psoas, and my hamstrings, and to work on activating all of my glutes (previously I thought it was just my glute med that needed work). So, that's a few more things to add to the list of rehab/rebuild activities.

PMPW: 88kg

Tuesday, 5 April 2016


Ricktastic Tuesday:
There was a general malaise, which I think is a type of mayo, on the way to breakfast this coffee/morning. Generally you'd expect egg based dressing AT breakfast, but that's not how we roll, we roll like ciabatta.

Strava link.

D: 51.9km
A: 635m


D: 12.4km
A: 50m

PMPW: 87kg

Monday, 4 April 2016


I've arranged a massage (thus the furious foam rolling and stretching today), and booked in a blood donation. The race wheels are off my roadie, and its power meter has been in the shop for a week or two now.

Yep, it's time to care less about fast, and more about finding a good rhyme to go at the end of this sentence.

Maybe I should use the extra time each week to learn another language... do the Germans do puns?

D: 24.4km
A: 56m

PMPW: 86kg

Sunday, 3 April 2016


SKCC World Champs:
Rush had 3 riders for today's elite race, DK, CJ and myself. We had a rough agreement that we raced early for DK, and if came to a kick, that it'd be for me. After 3 pre-race coffees, I felt pretty good, good enough to smack a few turns and chase a few breaks.

During one of the lull,s a mate commented that we might as well go for a coffee as with a dozen or so riders up the road, it was as good as race over. I knew we had CJ up in the break, but he'd raced once already (Masters 4,5,6), so I wasn't confident he'd be able to capitalise, so I started chasing. I must admit that I felt a bit like a jerk, but I'd done some maths and was confident it was best to maximise the chance of pink on the podium.

Anyway, I rocked along on the front for a few half lap / lap turns, and to be honest, it felt pretty good. At one point I figured that I should remove and reinsert my HRM transmitter from it's strap (my computer was showing way too high a HR)... and that I might as well do that while tapping 500W on the front. Anyway, after a few good pulls we'd caught some guys who were attempting to bridge up to the front, leaving 5-6 clear. DK took that moment to go hard up the right, and even though I was 30 seconds into a pull, I had enough legs to jump over to his wheel. I double checked that I hadn't brought anyone, but half a lap later he wasn't looking too happy with the chase, and to be honest... my legs were not happy with even just sitting on. I slipped off his wheel, and on to the back of the bunch as it went past.

The rest of the race for me was spent being a jerk to the peloton. I rolled my turns if I found myself at the front, but if I was mid pack, I'd drop the wheel then sprint full noise into gap i'd just created, forcing those behind to repeatedly accelerate.

I still really wanted a shot at the title(s), but some maths around the time splits being yelled from the sidelines said that there was no chance I'd see the front of the race again, and at best we were racing for 4th (the break had shelled a few riders). With that dream gone, I figured I'd take another go at breaking the sprint by going half a lap out. I think I was around 10th wheel out of the 2nd/3rd corner double, and then without much glamour, I stepped out and hit the pedals. Sadly Shannon Johnson was once again able to get onto it, but I'd put a good gap into the rest of the field by the last corner, which gives me confidence that it's a tactic for the future.

Up front DK had done something similar, hitting Kell O'Brien and Alby with a lap to go, then holding on for a narrow win over Kell. Obviously by similar I mean he did it longer/better.

It's lucky that SKCC award flowers after the race, as while deep wheels, frame, skinsuit and helmet save a few Watts... the bouquet is not aero.

Strava link.

D: 71.0km
A: 50m

PMPW: 87kg

Saturday, 2 April 2016


Hell Ride:
I had to do a few double checks today to work out if I was dreaming. It wasn't that I was flying on the bike (though I did feel pretty good), it was that we had a tailwind both ways. I know I know, it feels like a tall story old timers tell juniors about the "old days" and how good it was, but seriously... taily both ways!

There was a brief period where we copped a headwind, but it was the rollers past Frankston that are meant to be hard. To make sure of that I launched out of the bunch a few times, taking as few people as possible into the wide blue yonder.

I peeled out of the bunch on the way home, opting to roll hard turns with the Rush shoppy until Glen Huntly, at which point it seemed appropriate to launch my sprint 1km out and see how much i could hurt.

For those playing along at home, I was able to hurt quite a lot, which made me confident for tomorrow's SKCC World Champs.

Strava link.

D: 102.8km
A: 385m

PMPW: 87kg

Friday, 1 April 2016


There wasn't a breath of wind, but there was plenty of breath being used by the little crew from Monza I rolled along the beach with. I'm not sure if we had a crew because Rosco is a top guy, if everyone was supporting his return to riding, or if we all just wanted company... either way, there was chat.

D: 33.1km
A: 90m

PMPW: 88kg