Sunday, 19 November 2017

Week ending 19/11/2017

For many a year now, my joking criticism of triathalons has been "why be shit at 3 sports?", which is a jibe at how perusing multiple athletic goals means you'll fail to be excellent at any of them. Ignoring that there are many triathletes who're better at riding than I've ever been for a moment, it's the hypocrisy of my current situation I want to highlight.

You see, I would like to be a little bit fitter on the bike... but I'm not yet willing to compromise my goals with a barbell. It seems this body of mine is capable of holding contradictions as well as burritos.

Anyway, talking of barbell goals, I finally achieved a squat clean at/above body weight. I'd hit 90kg a month or so ago, but despite dipping down to 89, in general my weight is 90 or 91kg. Saturday I got 92.5kg for a lift that could do with a bit more vertical extension and a lot more confidence getting under the bar after (I caught it a good chunk over parallel), and suddenly find myself thinking about 100kg as achievable. Some more deadlifts, some more front squats, and clean work at around 80-85% to drill in the right movement patterns when the bar begins to feel heavy.

Sunday, 12 November 2017

Week Ending 12/11/2017

I smelt the edge of the road to fitness this week and again I realised that the entry to it requires me to be with someone else.

I'm not the strongest guy at CFStK, and I'm not the fittest dude on the bike, so trying to keep up with others in both this week meant I had to be conscious to be efficient with generating an output, and to ignore my body's protestations.

In the gym it was another partner workout with Tommy that kept me pushing. There was no time to wallow after a rep because he needed the equipment, the team.. the whole... the partnership... the thing bigger than just me, demanded it. Do the movement, then move out the way. There was more than just partner workouts too, front squats, squat snatch and squat cleans all made sure my quads were ripe for riding on Sunday.

The route was about Ironbark and Flatrock, with the intention of conversation everywhere else, but being the gents we are, half wheeling abound* and any conversation was achieved between importunate breaths. For the first time since venturing back on to a bike I had moments where I could spin a gear at high power, though they were mere interludes between the wallowing 50-60rpm range my ripe legs naturally fell into. Again though, it was the presence of others to challenging me that directed me towards that aforementioned road... the one that smells leads towards fitness.

For the moment I'm happy to know I'm near that road, that I'm heading in a direction and might even have some choice about the destination.

* It's possible I'm guilty for this behaviour, but I'm not here to point fingers at myself.

Sunday, 5 November 2017

Week Ending 5/11/2017

I spent a lot of time in the rubber floored CFStK this week, due to a combination of weather and life commitments. Sadly that meant not a lot of time on the bike, but I did manage to sneak some quick trails in on Sunday and was reminded that dirt is the best.

In the gym I had high and low moments meaning I'm simultaneously feeling pride and frustration... which sounds dangerously close to multitasking... a concept I'm completely incapable of.

So the highs, Tueday I was working from home after an early call from the US office scuppered plans to ride. To make physical amends I rolled into CFStK for a load of snatching that felt smoother than ever and resulted in a PB.

Wednesday was fairly neutral, with some heavy clean and jerks that got done, but not always beautifully... Thursday though... Thursday I failed to squat more than 110kg... again! I think it was last Saturday that I tried for a 120kg single. I got an inch out of the bottom and stopped dead, the bar being ejected backwards. Thursday I went for a single at 115kg with the exact same result, the barbell rolling across the floor behind me

Monday, 23 October 2017

Week Ending 29/10/2017

Before delving into the daily detail of this past week, I had a general sense that I didn't do too much, but now that I've gone over the days, I realise I trained 5 times. I guess that's not that lazy.

There was bikes with on Tuesday and Sunday, with the later session involving some rocky random roads courtesy of Strauss and Grover.

There were barbells on Wednesday and Friday, including enough squats to leave me with still tender hamstrings. Saturday was a quick feisty session at CFStK that resulted in sweat angels.

I guess that sense of laziness stems from these moments of exercise being mostly unplanned, that they're slipped into a busy schedule and around ongoing injuries. Knowing that I used to squat more and ride faster isn't offset by the ability to clean heavier. Is it too high standards? Is it greener grass? Is it the recipe for disaster?

Sunday, 22 October 2017

Week Ending 22/10/2017

I got to practice giving up my ego this week. I don't mean give up thinking I'm the best, I mean give up the feeling of being something or someone, to just concentrate on the process at hand. I figured Pony Club was a good place to practice that, to push into the pain and not squirm around looking for release, to just fucking pedal.

Rick didn't help. We rolled in and he decided to sit on the front so I called out for 550W. A few pedal strokes into the hill proper, enough to settle on a rhythm, and I was doing 750W. On the false flat it was 500 trailing down to 450... but it didn't feel easy, it felt like I was on the rack being slowly torn apart, but don't think about that, just concentrate on the job of pedalling, just make each one strong and smooth... then Rick swung off. To me those are the moments that matter, you're in pain and you have to make a decision about volunteering for an increase in pain. To pull the pin, or to push deeper into the hurt and try and hold everything together. For me the deciding factor was Warrack on my wheel, I pushed on to ensure his effort wasn't disrupted.

I got a few of sessions at CFStK in, but it was 8am on Saturday morning that was the quality. Up early to get some exercise done before a day of looking at houses. I was giving up the Olympic lifting session, so I was eager to feel like I'd achieved something... and it was a partner work out.

A. With a partner - alternate after a full round each, not after each exercise:
14min AMRAP of:
4 Clean and Jerk 50/35kg
6 Toes 2 Bar (I scaled this to knee raises)

Rest 4mins

B. With a partner - alternate after a full round each, not after each exercise:
14min AMRAP of:
4 Burpee over the Ergo
6 Cal Row

I was working with Tommy and he talked me into 50kg for the Clean and Jerk. I worried that his greater strength would mean I'd slowly get deeper and deeper into the hole on the first time through. I worried that I'd hit a failure point in terms of power and technique. So I concentrated on the process, I concentrated on making each lift technically good and on just getting it done before thinking about the next one. Power clean the bar, and just cycle straight into the jerk, don't stand it up, don't think about standing it up, just snap the hips and elbows open, do it again, then again, then again... right now do the knee raises.

Sunday, 15 October 2017

Week Ending 15/10/2017

The week started with legs barely functional after last Saturday's CF session, I'm going to point my finger at the 180 air squats that got done. Pain wasn't going to stop me getting out for a roll and a coffee on Tuesday (where I tried to push myself and ended up exploding and both metaphorically and physically dribbling to the top of pony club.

Sore legs also didn't stop me from a rolling into the olympic lifting session at CFStK on Wednesday evening. There were only 3 of us and no direct coach, so the vibe was very different to the normal tunes, jokes and heavy thuds. Saturday's Olympic lifing session was all about jerks, with a lot of split jerks prescribed. I so need work on my split jerk. My weight is forward, meaning the back leg isn't doing much of anything, and when the weight starts to feel heavy (around 55kg), I can't even rely on my brain to coordinate a leg to go forwards and the other to go backwards.

I probably could have fit a crossfit session in, maybe two... but after coming home hollow from a ride with Rick and Cam on Sunday, it's hard to argue I have the physical capacity for heaps more. We rolled out in the cool air that lingers for the first few hours post sunrise. We chatted until Bonds Rd, we half wheeled until the end of Mt Pleasant, then I assumed we were turning for a lazy roll home. I was incorrect, as Rick routed us through some lumps on the North/West side of Eltham that left my quads screaming at me, and me whimpering at my stem.

A post shared by Neil Robinson (@entyr) on


Tueday's Strava
Saturday's Strava 

Sunday, 8 October 2017

Week Ending 8/10/2017

There was a few overarching themes of thought this week, firstly trying to manage stress levels because my sleep has been kind of crap. Lifting things or turning the pedals both adds stress to the body, and relieves it from the mind, so I'm never sure weather exercise is the answer, I did it anyway.

I skipped bikes on Tuesday in favour of some clean and jerk practice at CFSTK... but either that or life in general left me with nothing on Wednesday arvo for a snatching session. I doubled up in the gym on Saturday, getting a WOD in before more snatch practice. The WOD left me a bit of a shakey legged dribbling mess, but now that it's done I'm going to say it was fun.


Then suddenly that brings us to Sunday, and the first non commute ride of the week. I rolled to SKCC again and marshalled E, Womens C, and B/D grades. I wasn't super present though, and that's the second idea that's been on my mind this week.


We had a mindfulness session at work, and given my thoughts on stress I figured I'd attend and see if there was anything that gelled. During one of the guided meditation/mindfulness portions we were instructed to imagine a time when we experienced a feeling of calmness. The instructors place was some gorgeous rice paddies in Bali... mine was a combination of physical places that could be summed up as "on the front of a bunch on a hill". Seriously, Pony Club, Iron Bark, Canadian Bay / Two Bays... these were my "happy place".

It makes sense to me though. Those are the times when I choose to be where I am. To be in the moment I'm in. Where everything melts away and all that is left is a process... turning the legs over smoothly. That focus on process rather than results is (to me), a powerful mindset.

So yeah, I don't think I was actively deciding to be in the moment on Wednesday at CFSTK barbell, or on Sunday at SKCC crits. I was there because I knew I should be, but I wasn't engaged in the activity.

Sunday, 1 October 2017

Week Ending 1/10/2017

Oh g'day, so yeah, a week worth of stuff to write about.

I got on the bike a couple of times to continue the journal of realising how far my power has fallen in the last year. Tuesday was out for a Rick loop without Rick. Berg is in the same place fitness wise to me, but Waz is still holding onto some athletic ability. Sunday I rolled around SKCC crits as a marshal, and fuck I loved it. Sure my heart rate was way too high for the grades I was with, but it was the advice and assistance to new riders, and the shit talk with old hands that made me grin. My underlying injuries... continue to be a work in progress. My physio has given me some tools to alleviate the symptoms, but it's a bit like when I first got patella tendinitis, diagnosing a tight ITB is great... but what's causing the tight ITB? Anyway, that basically means I'm not down for 20 hour weeks or 6 hour rides just now/

In the gym I had some good times and some deep in the hole dark times. Wednesday barbell had be almost match my 1RM Clean and Jerk weight for a touch and go double. Friday was "Andy", which left my legs in a sorry state, while Saturday was 4 x 6min AMRAP that was basically all legs... you know... maybe that's why I was no good at Sunday's crits



Thursday, 14 September 2017

14/09/2017

Update:
Yeah, I haven't posted in a few months.

It wasn't the cumulative load of 9 and a bit years of daily posts, it was the uncertainty and frustration about my future with bicycles that did me in. Not knowing if I'd be able to do bikes in any meaningful way (even just a regular commuter) was difficult to process.

Anyway, I think I might take this blog from a daily update to a weekly one. Hopefully that'll mean there's actual content in every post.

I'll figure out when in the week I've got time to pen that post, and which week I'll start penning it.

Monday, 10 July 2017

10/07/2017

Commute:

D: 16.5km
A: 85m

Sunday, 9 July 2017

9/07/2017

Crossfit:
A. Squat Clean
5,5,3,3,1,1
Result: 82.5kg

B. For time, 15-10-6
Thrusters 60/45kg
Bar Muscle Ups>>Chest 2 Bar>>Pull Up
Result: 9:45 (45kg and 10, 5, 1 pull ups)

I had no motivation, but pushed through the cleans to see if I could get a 90kg rep done. I tried twice, but each time I ended up exiting backwards from the bottom, unable to stick the catch. Maybe in a week or two... or maybe just on a day with some joie de vivre.

The metcon was mostly just me getting some disheartened pull up practice.

Saturday, 8 July 2017

8/07/2017

Weights:
3 x 5 Front Squats @ 90kg
3 x 5 Dead Lifts @ 115kg
3 x 5 Press @ 45kg

I couldn't make it to the CFSTK Olympic lifting session this morning, so settled for some strength work after lunch.

It was slow and heavy work, with a bunch of sitting on random bits of equipment, listening to a podcast and watching dudes super-setting narrow grip bench press and bent over rows, and some kids doing calf raises.

Friday, 7 July 2017

7/07/2017

Nothing:
I managed to sleep, eat, and even make it to work today. Didn't exercise at all though.

Thursday, 6 July 2017

6/07/2017

Sick:
After a night with neigh on no sleep, I took the day off to rest and recuperate.

Wednesday, 5 July 2017

5/07/2017

Crossfit / Olympic Lifting: a
A. EMOM x 5 - 1 Power Snatch + 3 Overhead Squat @ 65%
EMOM x 5 - 1 Power Snatch + 2 Overhead Squat @ 70%
EMOM x 5 - 1 Power Snatch + 1 Overhead Squat @ 75%
Result: 35kg, 40kg 42.5kg

B. Squat Snatch
Result: 57.5kg

That was the first time I've felt able to catch a snatch in a squat with a decent amount of weight on the bar. Normally I get the bar in the air, catch in a power position, think about it for a while... then squat. I assume its part confidence, and part shoulder strength.

Tuesday, 4 July 2017

4/07/2017

Commute:
I recently changed the gear on my commuter, upping it to a trackesque 82" because not spinning like a lunatic sounded like a good idea. Trying to push 82" into a headwind this morning has me wondering if I have perhaps been too eager in my toothage.

D: 16.3km
A: 85m

Monday, 3 July 2017

3/07/2017

Crossfit:
A. Push Press 7 x 5
Result: 50kg

B. 5 Rounds for time of:
500m Row
400m Run
Result: 21:27

Not turning push press into jerks is tough after years of training them (jerks), I'd almost prefer to strict press.

Sunday, 2 July 2017

2/07/2017

Crossfit:
A. Deadlift 5 x 5
Result: 110kg

B. 3 Rounds for time of:
30 Alt Pistol Squats
15 Deadlifts 90/65kg
Result: 9:19 RX

10 extra kg on yesterday's 5 x 5 deadlifts,  and then 45 @ 90 kg in a metcon... my calculations puts that at just over 6 tonne pulled off the floor. I should note that the last few in the metcon my back had had enough, and stopped playing along. Talking of metcons, I was told if I could do pistols I had to do pistols, and that scaling could come from rep count. A fair call, though I had no idea how many I could do in succession, so I started the first round aiming to see what felt "fair". When I got to 30 unbroken, i realised that meant I had to do 60 more.

Oddly with pistols my right leg was harder than my left, but with the weighted box steps up the other week, it was the right that was getting teh job done with little fuss. I assume it's a case of balance (left) vs power (right).

Saturday, 1 July 2017

1/07/2017

Crossfit / Olympic Lifting:
Extras: 5 x 5 Deadlift
Result: 100kg

A. EMOM x 12 Push Jerk + Split Jerk
Result: 50kg

B. Power Snatch 6 x 3 add load each set
Result: 52.5kg

The weight that felt heavy for deads a few weeks back was an easy touch and go afair, and my old 1RM snatch weight got done for 3. Those are wins.

Friday, 30 June 2017

Thursday, 29 June 2017

29/06/2017

Nothing:
I didn't do any exercise, or even any stretching, but I restarting some medical conversations. I doubt there's going to be a "this is the issue, this is the solution" resolution to this lack of bike riding, but you've got to try (and risk failure) for a chance to succeed.

Wednesday, 28 June 2017

28/06/2017

Crossfit / Olympic lifting:
A. 5 x 3 Clean Pull
Result: 70kg

B. Power Clean + Hang Power Clean
Result: 80kg

Pulls are a weird and when they get heavy and thus no longer choke you out, a lingering fear that you're failing creeps in. It's illogical, because I know I can clean more than I was pulling, so it's just a matter of being upright in a pull, vs getting down/under the bar in a clean... but it being an illogical fear doesn't make it any less present.

A similar thing went on with the power clean and hang power cleans. I was solid on the first movement up to 82.5kg, but the double movement nature of the complex and my general lack of proprioception meant I was pretty much trying to receive the hang standing up.... and thus failed out earlier than someone without my hangups (PUNNY!) might achieve.

Tuesday, 27 June 2017

27/06/2017

Crossfit:
A. With a running clock..
On minute 0-4-8-12-16: Back Squat – Heavy 3 rep
On minute 2-6-10-14-18: Hang Power Snatch – Heavy 3 rep
Result: 95kg squat, 42.5kg snatch

I want to acknowledge that this workout and crossfit in general isn't a perfect thing. I'm doing crossfit, and tonights workout mostly for strength reasons, but 2 minutes of rest between "heavy" sets is not the optimal way to achieve strength. So the trade off is mental. Basically I don't have to plan/program anything, and the presence of others keeps me motivated/honest.

Also, hang power snatch is horrible... or if I'm being forthright I'm horrible at hang power snatch. somehow the smaller range of movement makes it more coordinationally challenging. I'm told that snatches will never feel amazing, but I can't even see a road that leads to "not a horrible shitshow". Every single time the barbell ends above my head is a miracle that I am unable to explain, which to me means I'm probably doing it wrong.

Monday, 26 June 2017

26/06/2017

Commute:

D: 15.7km
A: 70m

Sunday, 25 June 2017

25/06/2017

Crossfit:
A. Barbell Step Ups
4 x 12 – AHAP
Result: 50kg

B. EMOTM x 18

M1 – 10/8 Burpee Box Jumps 24/20″
M2 – 10/8 DBalls over Shoulder – AHAP
M3 – 40m Prowler
Result: 10/24" & 10/35kg

There was a marked difference in my left and right leg for the step ups. The right just worked, the left required a moment of thought to ensure my knee was over my foot and in line with my hip (aka stable), and even then marginally slower.

The metcon was tough, there was bugger all rest on any of the rounds, but the burpees especially left none. That meant there was no room to slow down as the rounds/minutes ticked by, and might explain the disjointed feeling I had for the rest of the day.

Saturday, 24 June 2017

24/06/2017

Crossfit / Olympic lifting:
A. EMOM x 12 Clean + Front squat
Result: I forgot to note it!


B. Push Press
Result: 70kg

Friday, 23 June 2017

Thursday, 22 June 2017

Wednesday, 21 June 2017

21/06/2017

Crossfit / Olympic Lifting:
A. Snatch Pull + Power Snatch
7 x 2 (1+1).
Result: 45kg

B. Pause Clean + Front Squat
15 EMOM
Result: 65kg

Extras: 2 x 2min Row (distance)
Result: 644m, 664m

I went in early to have a shot at the 2min rowing challenge. It wasn't amazing but I put together the top result of anyone (so far). A bunch of lifting later, and I somehow found myself going again, and through the power of people being next to me, set a better number.

Tuesday, 20 June 2017

20/06/2017

Crossfit:
A.Back Squat
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 2
Result: 87.5kg

B. “Hurricane”
3RFT:
800m Run
21 Power Cleans, 70/55kg
Result: 17:24 @ 50kg

I had to scale the cleans, I wouldn't have been able to complete it with a 70kg bar, but perhaps 50kg was too light as I was the fastest finisher, and by the sounds of it was doing the most reps between pauses/breaks.

Monday, 19 June 2017

19/06/2017

Commute:

D: 16.3km
A:  85m

Sunday, 18 June 2017

18/06/2017

Rest:
I possibly could have worked out, but I am tired and sore and so decided not to.

Saturday, 17 June 2017

17/06/2017

Crossfit / Olympic Lifting:
Pre-Extras. Back Squat
3 x 3
Result: 105kg

A. Overhead Squat
8, 8, 8, 8 w increasing weights
Result: 50kg

B. Max Overhead Squat (8 minute limit, barbell taken from the floor)
Result: 62.5kg

I rolled in early to continue the strength work. It wasn't all pretty, with a couple of reps of my arse stalling on the way down, resulting in a weird bent leg Romanian deadlift kind of thing.

Overhead stability is challenging, especially with tight and sore legs (damn you lunges!!), but I still got a solid 1RM.

Friday, 16 June 2017

16/06/2017

Crossfit:
A. Back Squat
3 x 12
Result: 80kg

B. 3 Rounds for time:
75 Walking Lunge Steps
25 Kettlebell Swings 24/16kg
5 Ring Muscle Ups>>5 Chest 2 Bar>>5 Pull Ups
3 Legless Rope Climbs
Result: 16:36 (Scaled to Russian swings, blue band pull ups and legged rope climbs)

I saw squats programmed, and after my Wednesday thoughts about strength limitation, I figured I'd get a Friday evening session in.

The squats got done, but the metcon was surprisingly tough. I powered through the first 20-30 lunges, but was informed that I wasn't actually standing up between them. So i started doing that, and the next 200 odd reps sucked.

Thursday, 15 June 2017

Wednesday, 14 June 2017

14/06/2017

Crossfit / Olympic Lifting:
A. Snatch
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 3
Result: 45kg

B. Clean & Jerk
60% x 2+1
70% x 2+1
75% x 2+1
80% x 2+1
85%x 2+1 x 3
Result: 65kg

I've still got plenty of technique improvement to getting a barbell overhead (snatch especially), but I'm feeling like strength is a limiting factor in my clean. My heaviest back squat of late is 100kg, and front a mere 80kg... which is actually less than I've squat cleaned (85kg). I miss my old track days squat numbers!

Tuesday, 13 June 2017

13/06/2017

Commute:
I said yesterday that yesterday's workout wasn't too bad. I take that back. My legs are rooted.

D: 15.4km
A: 95m

Monday, 12 June 2017

12/06/2017

Crossfit:
A. ‘God Save The Queen’
In teams of 2, complete the following for time:
1977m Run
91 Alternating Pistol Squats
1977m Row
91 Shoulder to Overhead 42.5/30kg
1977m Run
91 Air Squats
1977m Row
91 Thrusters 42.5/30kg
Result: 49:05 @ 42.5kg

Even after I admitted to my schadenfreude yesterday, Alain was keen to partner up again. We broke the distances down as 400-400-400-400-140-140, and the reps into 10s for unweighted and 5s for weighted. Give or take doing pistols to a box/bench it was all RX.

I wouldnt call it all fun, but it wasn't horrible. Assuming Alain and I had the same fitness (we don't) means I got almost 25 mintues of rest. Given I've got a bigger aerobic engine, I snuck in a bit of extra rowing and the additional on all movements.

Sunday, 11 June 2017

11/06/2017

Crossfit:
A. 4 Rounds for time:
36 Calories Rowing
9 Push Jerks 80/55kg
Result: 11.05 @ 50kg

B. With a partner, 10min AMRAP of:
4 Box Jumps 24/20″
4 DB Snatch 25/15kg
Result: 24 rounds @ 25kg (i.e. I did 12 rounds)

80kg push jerks are over my 1RM, so there was no way I was doing 4 sets of 9 with some rowing thrown in to make sure my legs were toasty. I backed the weight to what was possibly too light, as I was able to go completely unbroken the whole way through.

The partner workout was fun though, but only because I was the fitter of Alain and I. By the end I was gleefully hopping up on the box the second he stood his last snatch up, and called him to start the moment I stood up mine. He wasn't enjoying it nearly as much, and began leaving the dumbell further and further away to make me have to walk to get to it.

Saturday, 10 June 2017

10/06/2017

Crossfit / Olympic Lifting:
A. Power Snatch + Hang Snatch + Overhead Squat
Result: 52.5kg

B. 8min AMRAP Snatch @ 80%
Result: 40kg

I had to do a little mental shuffle for the AMRAP to ensure I got a decent rep count, but preserved form. I treated it as 1 rep every 15 seconds, and then pushed to get an extra couple in the last minute. That gave me time to set up, lift, and have a moment's break before repeating. If I'd not done it that way, i probably would have gone out at 5-6 reps per minute, trying to hold onto the bar the entire time, and somewhere along the line I would have gotten tired and form would have suffered.

Friday, 9 June 2017

9/06/2017

Nothing:

Thursday, 8 June 2017

8/06/2017

Nothing:

Wednesday, 7 June 2017

7/06/2017

Crossfit / Olympic lifting:
A. 10 x 1 Split jerk
Result 50kg

B. 10 x 1 Power jerk
Result 50kg

Tuesday, 6 June 2017

6/06/2017

Nothing:
Much like an extended screening of The Neverending Story, the near future of this blog will feature a lot of The Nothing.

I'm cutting back to a single day a week of commuting, and no recreational bicycling. I'm going to get my exercise kicks from crossfit, specifically olympic lifts, but you probably gathered that already.

Monday, 5 June 2017

5/06/2017

Commute:


D: 16.1km
A: 105m

Sunday, 4 June 2017

4/06/2017

Crossfit:
A. 3 Rounds for time:
400m Run
20 Clean and Jerks 42.5/30kg
Result: 13:49 @ 42.5kg

B. With a partner: 5Min AMRAP
Squat Clean 70/55kg
Alternate each rep.
Result: 16 @ 70kg

C. 1min Row
Result: 34 Cal

I was first off the run for A, but mid pack going out for the 2nd run. Some of that was making the clean and the jerk two separate movements, but mostly it was because 42.5kg was heavy for that many reps. Talking of heavy, I/we got through way more reps during B than i thought possible with that weight. One Squat clean every 18-19 seconds adds up.

Saturday, 3 June 2017

3/06/2017

Crossfit / Olympic Lifting:
A. EMOM x 15 Clean and Jerk
Result: 65kg

B. EMOM x 15 Snatch
Result: 45kg

I thought this would be spicier than it was, as the weights are 85% of 1RM (give or take), but the challenge was more about being focussed on each/every lift. I had a couple of jerks around rep 11-14 that were more of a press.

Friday, 2 June 2017

2/06/2017

Rest:
Bikes have been my go to transport choice for around town since... i dunno... 2003ish, so actively working to reduce bike time has taken a bit of effort. I've proved that public transport is possible, and only marginally slower as a way to/from work, but it's embracing its advantages and forgetting the ones that bike commuting has that's been the biggest mental shift.

Anyway, I'm going to start with 1 day a week on the train, but I might take a full break from bikes and embrace being being able to catch up on all my podcast subscriptions (which is possible on public transport).

Thursday, 1 June 2017

1/06/2017

Commute:

D: 15.7km
A: 90m

Wednesday, 31 May 2017

31/05/2017

Commute:

D: 15.4km
A: 90m

Crossfit / Olympic Lifting:
A1. EMOM x 5
3 x Power Clean @ 65%

A2. EMOM x 5
2 x Power Clean @ 70%

A3. EMOM x 5
1 x Power Clean @ 75%
Result: 50kg, 55kg, 57.5kg

B. Work to a max
Power Clean + Front Squat + Push Press
Result: 67.5kg

Either I'm incapable of achieving a front rack with a stacked (straight) wrist, or I need to do extreme amounts of work on shoulder flexibility to achieve it. Regardless of if it can be corrected, currently my limiting factor on push presses is trying to co-ordinate leg drive while getting my wrist straight/under the bar, all within the space/time afforded by said leg drive. I guess it's a problem for jerks too, so I'll spend some time with pushing, prodding, researching, looking at, and stretching to see if it is solvable.

Tuesday, 30 May 2017

30/05/2017

Commute:
I've been riding bikes for around 2 decades, and only now am I appreciating full fenders. Right around the back wheel, all the way to the BB, and then front ones that poke out the front of the fork and threaten your toes on turns.

The reason they rock is simple. Dry feet. I was aiming for puddles today, leaning in to sideways wind, but my booties had incidental wetness, and my socks certainly didn't suffer from leg run off.

D: 15.8km
A: 85m

Monday, 29 May 2017

29/05/2017

Commute:
Listening to podcasts today (Joe Rogan #934 - John Dudley), and this quote/idea was put forth about performance.

"Occupy your mind with a process and not a result."

It rings true to me and my limited performance experience.

D: 16.3km
A: 105m

Sunday, 28 May 2017

28/05/2017

Rest:
I put the feet up today. There's a few small niggles in my body that are telling me a few days, maybe even a week of reduced load would be a good idea.

Saturday, 27 May 2017

27/05/2017

Crossfit / Olympic Lifting:
A. EMOM x 12
Snatch Pull + Hang Squat Snatch
Result: 45kg

B. Max Hang Squat Clean
Result: 85kg

Four and a half weeks ago we did squat cleans, and I was well chuffed to get 80kg off the floor and into a front rack. To have bested that by 5kg with a hang clean is bloody ace. I'll take a bit more strength work, and continued form practice, but I feel like body weight isn't far off.

Friday, 26 May 2017

26/05/2017

Crossfit:
A. Gymnastics Testing – Strict Chest 2 Bar Pull Up
Result: 3-4 tempo ring row

B. For time:
50-40-30-20-10 Thruster 20/15kg
5-4-3-2-1 rope climb, 15 ft
Result: 20:34

I haven't climbed a rope since.. I dunno, probably primary school. It was ok, but the thrusters were tough times. I tried to make them as much about the legs as I could, but going overhead 150 times nailed my shoulders.

Thursday, 25 May 2017

25/05/2017

Commute:
Last night a partially blind man fell into a bore hole. He didn't see that well.

D: 15.8km
A: 93m

Wednesday, 24 May 2017

24/05/2017

Commute:

D: 16.3km
A: 85m

Crossfit / Olympic Lifting:
A. EMOM x 12
1 x Clean and Jerk
Result: 57.5kg

B. Max 3 Cleans + 1 Jerk
Result: 70kg

My cleans were ok, they felt good and straight, with the 3rd of each complex going up just fine, but heavy jerks sucked. 70kg had a little left arm press, and then I gave 75kg a go twice, once pushing the bar forward as it descended towards my head, the next stepping through to let it drop behind me.

I've got a few cues/set up changes for next time, hopefully I can get overhead as confidently as I am with my cleans.

Tuesday, 23 May 2017

23/05/2017

Crossfit:
A. Gymnastics Testing – Push
EMOM x 10 Strict Hand Stand Push Up
Result: 4-5 Box/Pike Push-Up

B. On the minute for 20 minutes:
Minute 1: 10 Hang Power Cleans 70/50kg
Minute 2: 20 GHD Sit-ups
Minute 3: 40 Double-unders
Minute 4: 10 Lateral Burpees over bar
Result: 40kg and Sit-ups, Single unders

Extras.
3 x 5 Back squat
Result: 90kg

The HSPU testing is more than I got done last time, the burpees into cleans of the MetCon hurt by the end, even with a low weight barbell. Squats afterwards happened, they felt heavy.

Commute:

D: 15.3km
A: 105m

Monday, 22 May 2017

22/05/2017

Commute:

D: 15.7km
A: 116m

Sunday, 21 May 2017

21/05/2017

Crossfit:
A.Clean & Jerk
1-1-1-1-1
Add load each set.
Result: 75kg

B. 3 Rounds for time of:
7 Clean & Jerks 60/42.5kg
7 Ring Muscle-ups>>7 Chest 2 Bar>>7 Pull Ups
Result: 7:59 (60kg, red band pull ups)

Extras. 3x5 Deadlift
Result: 100kg

I was very happy to put 75kg over head in part A. Cleans weren't an issue, and it's probably just a matter of pulling myself under the bar more / catching in a deeper squat to achieve 80kg which would be ace given it was only just the other week that I cleaned 82.5kg for the first.

The WOD (B), was tough, but I intentionally went full weight and a lighter band than normal, knowing full well I'd likely be the last person moving. It was just such a small amount of work to achieve that I wanted to make it about strength rather than aerobic capacity, because it's strength that I'm lacking. It's that same thought that got me staying into the 10am session with a barbell and 4 plates for some extra work.

Saturday, 20 May 2017

20/05/2017

Crossfit:
A. With a partner, complete the following for time:
42/34/28/20
Calories, Assault Bike
Dumbbell Step-ups 20/12.5kg, 24″/20″
Burpee Box Jumps 24″/20
Result: 23:13 RX

B. With a partner:
8min AMRAP:
100m Sandbag/DBall Sprints – AHAP
Result: 825m

If there's one thing I miss about racing mountain bikes, it's team events. Going at every effort as if it's your last so as not to let your team mate(s) down, tagging in the next rider with a diaphragm convulsing violently, hoping they'll take their time with their turn... but knowing they'll put everything in to it so as not to let you down.

Today gave me a taste of that again, working with another big guy (Gerard... the dude who beat me on the 10km rowing day a while back). Each exercise split into 2 efforts each, enough time to dig a hole, but short enough that I was soon resting, diaphragm convulsing, hoping that I was holding up my end.

I even got to experience the best part of team events, finishing my final effort just before the cut off and sending a team mate out for another effort after they assumed they were done.

Friday, 19 May 2017

19/05/2017

Commute:

D: 16.0km
A: 125m

Thursday, 18 May 2017

18/05/2017

Commute:

D: 16.0km
A: 105m

Wednesday, 17 May 2017

17/05/2017

Commute:

D: 16.4km
A: 115m

Crossfit / Olympic Lifting:
A. Pause Clean Pull
7 x 1 Pause for 3 seconds 1″ off floor, at knee, at mid thigh, then pull.
Result: 57.5kg

B. EMOTM x 15
2 TnG Power Clean @ 75% 1RM PCLN
Result: 57.5kg

I've been concentrating on trap/rhomboid tension in my olympic lifts, and if ever there was a session designed to test my progress it was this. Pauses in multiple places and no ability to get a solid reset (touch and go) kept me with my focus between my shoulder blades, so much so that I lost proprioception, becoming unsure if things were taught and tight or loosey goosey.

Tuesday, 16 May 2017

16/05/2017

Ricktastic Tuesday:
Two up and chatting in the fog around Doncaster and Banyule... well except for the bits where Ferg and I half wheeled each other and talking wasn't possible.

Strava link.

D: 48.0km
A: 616m

Commute:

D: 7.8km
A: 55m

Monday, 15 May 2017

15/05/2017

Commute:
I skipped the gym after waking up an hour before I needed to (4am vs 5am). At the time the logic was I hadn't slept enough, I was thus too tired, I needed to be fresh for other life things, I was due a rest week, I don't normally go on Monday's.

D: 16.2km
A: 90m

Sunday, 14 May 2017

14/05/2017

Run:
I couldn't be arsed with crossfit today, so I went for a run after breakfast. I took the dog around the block for his morning poo, then we set off for 3ish kms around. The furry fella was on the lead, and if he kept it at a lazy trot then I could keep up, but the second he broke a canter I was being tugged down the footpath.

I got another jaunt done after lunch, my sister in law wanted to get a jog in, so we set off around my parents vineyard with the dog showing off off lead.

Let's call it 6kms all up, not terribly fast, but running none the less.

Saturday, 13 May 2017

13/05/2017

Crossfit:
A. “Clean Slate”
5 Rounds:
9 Power Cleans (60/42.5k)
15 Push-ups
21 Air squats
200m Run
Result: 18.33 (scaled to 50kg and push-ups from knees

B. Saturday Abz
3 Rounds of
30s Hollow body
10 V ups
10 Hollow rocks
1min rest

Crossfit / Olympic Lifting:
A.Overhead Squat
7 x 3
Result: 55kg

B. EMOM x 10
1 Power Snatch
1 Snatch
1 Overhead Squat
Result: 35kg

Those 75 push-ups were not a good time. It's a metcon, and they're meant to have a sting to them, but after 10 or so push-ups done on my toes, I did the rest from my knees, finishing up with a few singles in the final set. They made the barbell work tough too, sore and tired shoulders aren't great at getting or supporting a barbell overhead.

Friday, 12 May 2017

12/05/2016

Commute:
Puns about communism aren't funny unless everyone gets them.

D: 16.3km
A: 125m

Thursday, 11 May 2017

11/05/2017

Commute:

D: 15.6km
A: 95m

Wednesday, 10 May 2017

10/05/2017

Commute:

D: 17.9km
A: 125m

Crossfit / Olympic lifting:
A. EMOTM x 15
Power Snatch x 1 @ approx’ 75% 1RM PSN.
Result: 45kg

B.Power Snatch
Work to a Max
Result: 52.5kg

I felt good in part A, a few seconds to set up each lift, remember to get under the bar rather than just expect it to magically be above my head, pause to control the weight, then stand up. 15 times, 15 successful lifts with nary a thought about the barbell being heavy.

Adding 2.5kg to get to 47.5 was fine... but the next 2.5kg suddenly made it heavy, really heavy. It got done, and after a failed start the next one at 52.5 got done too, but 55 wasn't going to happen today, so I bowed out.

Tuesday, 9 May 2017

9/05/2017

Crossfit:
A. “Diane”
21-15-9 reps for time of:
Deadlift 102.5/70kg
Handstand Push-up
Result: 6:11 (70kg, decline box push-ups)

B. Deadlift, Deficit 4″
5-5-5-5-5
Result: 100kg

Commute:

D: 15.5km
A: 125m

Monday, 8 May 2017

8/05/2017

Commute:

D: 16.5km
A: 115m

Sunday, 7 May 2017

7/05/2017

Crossfit:
A. Front Squat
7-7-7-7
Result: 80kg

B. 8min AMRAP of:
40 Double Unders
10 Toes-to-bar
10 Front Squats 60/42.5kg
Result: 3+7FS (scaled to single unders with double attempts, 60kg & knee raises).

I looked, it there was anything overhead I was out, but front squats sounded ok.

I'm starting to see some smaller/auxiliary deficiencies that are affecting some gross movements. e.g. I had the leg strength to push 80kg up and down in a front rack, but I lost the form of my back a couple of times (traps/rhomboid, and lats). The push press yesterday highlighted I've got limited final hip drive. If I could (and I did) drop deeper into a squat, i could just leg the bar into the air, but if I was restricted to a small dip (like i should), then it was basically 100% arm work... and as discussed, my shoulders didn't work.

Saturday, 6 May 2017

6/05/2017

Crossfit:
A. For Time:
3 Rounds
14 Cal Row
12 Deadlifts 100/70kg
10 Pull Ups

Straight into:
3 Rounds
12 Bar Facing Burpess
10 Power Cleans 70/50kg
8 Chest 2 Bar Pull Ups

Straight into:
3 Rounds
8 Power Snatch 42.5/30kg
6 Overhead Squats
4 Bar Muscle Ups
Result: 28.17 (Scaled 70kg/50kg/30kg and ring rows/blue band pull ups/blue band pull ups)

Crossfit - Olympic Lifting:
A. Split Jerk
Result: 40kg

B. Pause Push Press
Result: 35kg

I probably could have, or rather should have, gone home after the first session. I wasn't pushing much weight up on account of my shoulders being smoked, so mostly it was about trying to bed in technique.


Friday, 5 May 2017

5/05/2017

Commute:

D: 16.8km
A: 105m

Thursday, 4 May 2017

4/05/2017

Commute:
I joined the commuter cup along the north side for the river this morning, throwing out some Belgian style racing tactics by jamming it up the single track off the side of the main path, but a final determination of the ultimate loser was not to be. Bridge works on the Swan St bridge diverted the race back onto the road and neutralised it.

D: 16.3km
A: 85m

Wednesday, 3 May 2017

3/05/2017

Commute:

D: 17.4km
A: 125m

Crossfit / Olympic Lifting:
A. Power Snatch
60% x 3
65% x 3
70% x 3
75% x 3 x 3
Result: 45kg

B. Snatch Pull
100% x 3 x 4
Result: 55kg

C. Power Snatch + Hang Power Snatch
Work up to a Max.
Result: 45kg

My form broke down in part C, which means I was fatigued and/or just trying to move too much weight. I should have eased back on the weight and got the best lifts with good form I could, but I didn't, because of stupid.

Tuesday, 2 May 2017

2/04/2017

Crossfit:
A. Thruster
5 x 3
Result:45kg

B. 3 Rounds for time:
400m run
20 Thrusters 42.5/30kg
10 Ring Muscle-ups >>Chest to Bar Pull Ups>>Pull Ups
Result:13:49 (30kg & Blue band assisted pull ups)

My shoulders were still tired from the weekend, so coming in to a session filled with thrusters was tough, but the dude abides.

In other news, I've come to realise that I have a shit house front rack and that I need to work on some mobility in my wrists and or shoulders. It is workable for squats, but if I have to drive a bar from shoulders to overhead, I'm either loading my elbows or wrists, or am robbing my leg drive.

Commute:
I got a couple of extras in by meeting the Ricktastic Tuesday crew for some brews.

D: 29.8km
A: 230m

Monday, 1 May 2017

1/05/2017

Commute:
Do you know what's worse than people who don't answer their own question?

D: 17.9km
A: 102m

Sunday, 30 April 2017

30/04/2017

Crossfit:
A. Single Arm DB Strict Press
4 x 12 e/s – AHAP Lock out/hold for 15 secs on 12th rep.
Result: 12.5kg

B. 5 RFT
15 Cal Row
12 Box Jumps 24/20″
9 Toes 2 Bar
6 Push Press 60/42.5kg
Result: 14.29 (scaled to 40kg and leg raises)

I am a crab. I have one big fighting arm that can punch out strict press happily, and one little eating arm that wobbles under the same strain.

I got through the metcon fastest, which suggests that I could have gone heavier on the push press. The other element that was way faster for me was scaling toes to bar to leg raises, on that front it felt like the limit of my strength and form.

Saturday, 29 April 2017

29/04/2017

Crossfit:
A. 20min AMRAP (In Teams of 2)
400m Run
9 Power Cleans 50/35kg
6 Front Squats
3 Thrusters

On 3,2,1 GO athlete A will run 400m while athlete B starts an AMRAP of 9/6/3. When athlete A returns, pick up where athlete B finished. Continue in this order for 20min.
Result: 14 rounds

B. 4 sets of
12 Barbell Rollouts
Rest 20s
30s L-Hang
Rest 40s

The metcon (A) was tough times, I was working with Braedon and while I was off running the very first 400m, he ripped through almost two sets of the barbell work. This set my expectations, I needed to be punching out two sets with the barbell, and chasing a triathlete during the run. In hindsight these were high expectations and explain why around my 4th cycle with the barbell my output halved. It was tough times.

Crossfit / Olympic Lifting:
A. Behind The Neck Jerk
In 18mins Work up to a heavy for today. (not max)
Result: 75kg

B.EV 30s x 30
Clean & Jerk @ 70% 1RM Jerk.
Result: 40-60kg

I was happy with where I got to with the jerks, so encouraged that I might possibly have pushed past the point of "not max", into the territory of "that was totally my max". After setting that PB though, I cycled a few clean and jerk warmups and strongly believed there was no way I'd be able to move 70% of it (55kg) 30 times, so I went light.

Half a dozen reps in, I knew I was cheating the effort, and started to add change plates. Stepping up through 45, to 50, on to 55, and finally reaching 60kg for the last few reps. Catching and driving straight into the jerk. Pausing in the (partial) squat to gain full control over the bar, standing it tall, then dropping it for a few moments rest before the next rep.

The fire of insatiable hunger was certainly lit today.

Friday, 28 April 2017

28/04/2017

Commute:

D: 18.2km
A: 109m

Thursday, 27 April 2017

27/04/2017

Commute:

D: 15.1km
A: 105m

Wednesday, 26 April 2017

26/04/2017

Commute:

D: 16.3km
A: 108m

Crossfit / Olympic Lifting:
A. Clean
3,3,2,2,1,1,1
Work up to a max for the day.
Result: 80kg

B. EMOM x 9
3 Power Cleans
3 Front Squats
3 Push Jerks
@ 70%1RM JRK.Result: 40kg (45kg for final set)

80kg is the most I've ever cleaned and that makes me pretty happy. It's also the maximum I back squatted on the weekend... so it's possible I threw my "go slow/easy for a bit" vow completely out the window... but I'm still pretty happy.

Tuesday, 25 April 2017

25/04/2017

Crossfit:
A. “WOOD”
5 Rounds for time of:
Run 400 meters
10 Burpee Box Jumps, 24/20″
10 Sumo-Deadlift High-Pull 42.5/30kg
10 Thruster 42.5/30kg
Rest 1 minute between rounds
Result: 31:44 (RX)

Given the number of people who turned up for today's single session, we were working in staggered pairs. Which meant that I was being chased the whole session by the 6'8" Pep, and as a consequence might have completely forgotten about the 1min rest between rounds.

Anyway, Pep eventually caught and overtook me, despite the 1 min headstart and my lack of forced rest. I assume it was the unenforced rest I was taking... the times where I stared blankly at the bar, unwilling to will myself to pick it up and do thrusters.

I'm happy enough though because of the RX weight (and I'm pretty sure a higher than RX box).

Monday, 24 April 2017

24/04/2017

Commute:

D: 16.7km
A: 118m

Sunday, 23 April 2017

23/04/2017

Crossfit:
A. For time
14-12-10-8-6
Alt DB Squat Snatch 15/17.5/20/22.5/25kg – 12/12.5/15/17.5/20
Box Jump 32″/24″
Result: 11:36 (scaled 10, 12.5, 15, 17.5kg, 17.5kg)

B. AMRAP
1 x 4min Burpees
3 min rest
1 x 3min Burpees
3 min rest
1 x 2min Burpees
3 min rest
1 x 1min Burpees
Result: 42, 35, 28, 19

If I'd know about today's session ahead of times, I think the burpees would have scared me off coming, but in the end it wasn't too bad. Sure I sweated, and let out the occasional grunt, but I never felt like I was incapable of doing more (after a tiny rest).

Saturday, 22 April 2017

22/04/2017

Crossfit / Olympic Lifting:
A: Push Jerk
5 Rep Max
Result: 60kg

B: EMOM x 12
2 x Clean and jerk @ 75%
Result: 50kg

The takeaway from today is that I need to practice holding and stabilising in the catch position, rather than pushing straight up and trying to do so at the top.

Friday, 21 April 2017

21/04/2017

Commute:
When I got home last night (post squats) i gave my legs a good going over with a massage stick. Compared to my glutes which i didn't/couldn't do, they feel pretty good... but that means my glutes aren't in a happy place.


D: 16.8km
A: 115m

Thursday, 20 April 2017

20/04/2017

Commute:

D: 20.1km
A: 187m

Crossfit:
A. Back Squat
7 x 2 (Same load across all sets.)
Result: 80kg

B. MetCon
800m Run
21 Back Squats @ 80/60kg
800m Run
15 Back Squats
800m Run
9 Back Squats
Result: 15:45 @ 60kg

I'm claiming my "not looking at the workout before" claim is still valid, but I have to admit that I knew what this session was (Lockie said something at the end of last night's session), and turned up because of that.

Once again I kept the weights lighter than what may have been strictly possible to ensure I could confidently hold form. That meant that though I was 2nd after the first metcon run, I was first out of the 21 squats, and stayed out front for the remainder.

Damn it was good to just stand under a bar though, I'm hoping squats are programmed (more) frequently.

Wednesday, 19 April 2017

19/04/2017

Commute:

D: 17.5km
A: 155m

Crossfit / Olympic Lifting:
A. Power Clean + Front Squat
60% x 2+3
65% x 2+3
70% x 2+3
75% x 2+3 x 2
Result: 60kg

B. Clean Pull
85% x 5
90% x 5 x 3
Result: 70kg

C. Partner Hang Power Clean (rest holding bar)
24 + 18 + 12
Result: 35kg

I got a bunch of coaching on technique this evening, setting up a bit more vertical in the shins, and further over the bar with my torso, thus loading my hamstrings more. I was happy to hold tension in my traps and rhomboids throughout the night.

Tuesday, 18 April 2017

18/04/2017

Commute:


D: 16.5km
A: 137m

Monday, 17 April 2017

17/04/2017

Nothing:
It's probably for the best that I'm not weighing in each day, as over the last week or two I've managed the impossible.

I've eaten enough hot cross buns to be sick of them.

Sunday, 16 April 2017

16/04/2017

Nothing:
I managed even more hot cross bun repeats, and super setted with easter eggs.

Saturday, 15 April 2017

15/04/2017

Crossfit / Olympic Lifting:
A: EMOM x 15 Squat Clean
Result: 60kg

B: Max Power Clean + Hang Power Clean
Result: 67.5kg

The EMOM felt great, focussing on the process of each lift rather than the result seemed to be the key. Getting the bar close to my shins, getting my traps and rhomboids tensioned and knuckles pointed at the floor.

The max work wasn't as graceful. I always had to regrip the bar for the hang. I was too concerned about not squatting, that I barely squatted at all, which meant the bar struggled to reach the height og my shoulders. Having the bar hit my chest (rather than shoulders) made me more focussed on the result, and not on the process.

Crossfit:
Complete for time.
5 rounds of
6 Burpee box jumps @ 20"
12 Overhead Squats @ 35kg

5 rounds of
6 Toes to bar
12 Thrusters @ 35kg

Result: 23.38kg @ 30kg

There was a sneaky chance for a workout post barbell, and it seemed easy until I realised how many reps there were... but I realised only after I'd already started.

Though I started with a 35kg bar, and on pace with gym regulars, I soon found my going slowed, and not even removing 5kg from the bar helped bring things back to parity. I was deep into the box of muscle fatigue and diaphragm distortion.

Friday, 14 April 2017

14/04/2017

Nothing:
I managed a few sets of hot cross bun eating.

Thursday, 13 April 2017

13/04/2017

Commute:

D: 19.7km
A: 145m

Wednesday, 12 April 2017

12/04/2017

Commute:

D: 16.0km
A: 135m

Crossfit / Olympic Lifting:
A: Power Snatch
65% x 2 x 3 (90sec between sets)
Result: 35kg

B: Snatch Pull
75% x 3 x 3
Result: 40kg

C: Overhead Squats
65% x 3 x 3
Result: 35kg

D: EMOM x 8
65%
Result: 40kg

E: Max reps Sots Press
20kg
Result: 16 reps

Tuesday, 11 April 2017

11/04/2017

Commute:

D: 16.5km
A: 197m

Monday, 10 April 2017

10/04/2017

Commute:
On an objective level this morning's weather was rancid. It was blowing a gale, and that gale was blowing cold rain, and that obviously meant it was cold.... yet it wasn't a bad morning to be on a bike (for me).

That wind was blowing over our place, over a few other houses, a river, some offices.... then over my work. In other words, a howling tailwind of awesomeness. Time a window between the bands of rain and that leaves an easy ride, with barely any other bicycle traffic. Lovely.

D: 16.0km
A: 135m

Sunday, 9 April 2017

9/04/2017

Crossfit:
A. Deadlift
5-5-5
Add load each set. Work up to a heavy set of 5. Not a max.
Result: 80kg, 90kg, 100kg

B. 2 Rounds for time:
25 Calorie Row
25 Wall Ball Shots 9/7kg
25 Deadlifts 85/60kg
25 Handstand Push-Ups
Result: 10:25 (scaled to 7kg wall ball, 60kg deads and declined/box pushups.

My upper back and shoulders were the limiters to speed and technique in the metcon. My upper back stopped being able to take the load on the deads and rounded out, and my shoulders simply struggled to push my torso up and repeatedly.

Saturday, 8 April 2017

8/04/2017

Crossfit / Olympic Lifting:
A. Power Snatch + OHS
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
Result: 37.5kg

B. Snatch Pull
80% x 5
85% x 5 x 3
Result: 42.5kg

C. Snatch - Establish Max
Result: 47.5kg

I tried to practice "knuckles pointing at the floor", and it was great, until I wasn't. The part A power snatches went up clean and smooth... but when we got to establishing a max, it quickly went pear shaped. I was pulling with my arms early, and I couldn't for the life of me time the... timing.

Friday, 7 April 2017

7/04/2017

Commute:
There's a tiny lady who's been giving me a fair challenge in the commuter cup. It's like a Surly Big Dummy, but with 20" wheels, and electric motor assist. She'll whip off the lights and on a good day I can give chase and then pass, but today wasn't a good day, I blame the lack of blood.

D: 16.5km
A: 187m

Thursday, 6 April 2017

6/04/2017

Commute:

D: 17.2km
A: 127m

Blood Donation:
A PB, but I still feel like there were gains left on the table.

5:32 slashes 30 seconds off my old best time for a pint of A+, but I was lax on squishing the squishy hand thing. Too busy trying to work out if there's a better angle to photograph my arm and the plumbing is achievable without the aid of a nurse.

Wednesday, 5 April 2017

5/04/2017

Commute:
Sadly the Olympic Lifting session at CFSK was called off tonight, I don't know why, but I wasn't in the mood for metcons to replace it. It may just be a counter correction from the failure yesterday morning but I'm not feeling like metcons are what I want right now. I'm thinking more about squats than burpees.

D: 18.8km
A: 154m

Tuesday, 4 April 2017

4/04/2017

Crossfit:
A: Handstand Pushup testing
Result: lols, i can't do one.

B:
There's no point talking about what the metcon was as almost instantly I was dizzy and thus stopped. Not ideal, but its in line with my views on safety in movements.

Commute:

D: 10.2km
A: 74m

Monday, 3 April 2017

3/04/2017

Commute:

D: 16.9km
A: 125m

Sunday, 2 April 2017

2/04/2017

Nothing:

Saturday, 1 April 2017

1/04/2017

Crossfit / Olympic Lifting:
7 x 2 Muscle Snatch
10 x 1 Tall Snatch
18 x 1 Snatch (EMOTM)

Result: 45kg, 20kg, 40kg

After tearing my hands at the past 3 sessions, I was hoping for squats, or work out of the rack... basically anything but snatches. I went as far as breaking my rule of not looking up the workout... I was going to skip the session if there were snatches. The workout wasn't posted though, so I turned up, and tried a different grip. The grip was great, though my shoulders were still destroyed from all the overhead squats yesterday.



Friday, 31 March 2017

31/03/2017

Crossfit:

A: For Time
1.6k Run
50 Overhead Squats 60/42.5kg
100 GHD Sit-ups/Sit Ups
150 Double-unders
50 Sumo Deadlift High Pulls 60/42.5kg
100 Box Jump Overs 24″/20″

Result: I timed at at 31 minutes with only 12 of the SDHP done. The OHS were tough times, my shoulders would only stand for 5 reps at a time, then I'd have to dump the bar, give them 10 controlled breaths worth of rest, and then get the bar back overhead.

Commute:

D: 19.6km
A: 191m

Thursday, 30 March 2017

30/03/2017

Commute:


D: 15.7km
A: 142m

Wednesday, 29 March 2017

29/03/2017

Commute:
So yesterday I talked about talking on a podcast, and in general (lately) I've been talking about not riding bikes... so it feels serendipitous that today's Cycling Tips Podcast was about "What happens when cyclists can't ride their bikes?"

Thankfully I don't have the same issue as Levi Leipheimer (who destroyed his ankle in a ski injury), but like a Tibetan singing-bowl to a hippy, it resonated with me.

D: 16.0km
A: 145m

Crossfit / Olympic Lifting:
A. Power Clean
65% x 1,1,1
70% x 1,1,1
75% x 1,1,1
80% x 1,1,1
85% x 1,1
90% x 1,1
95% x 1,1
Result: 65kg

B. Every 90s – As far as possible
Hang Clean x 1
Add load each set.
Work up to a max.
Result: 65kg

I tried to keep weights sane, to reinforce movements and practice technique, but also a because I'm still a bit sore from Sunday's lunges.

Early on in the Hang Cleans, I struggled a bit, things were so light that I was throwing the bar overhead.

Tuesday, 28 March 2017

28/03/2017

Commute:
Bikes, I've spent a lot of time riding them*, thinking about them*, discussing them*, and thus it's no surprise that bike people form a fair chunk of my friends. It was one such friend I spent the morning talking shit with, Wilko, for his^ podcast.

I was actually kind of nervous about it, worried that I'd end up in that death spiral of not performing because you're thinking too much about not performing. Obviously talking shit isn't "performance" but this blog essentially is... or rather it's about trying to ignore the analysis paralysis of overthinking and just work through the process of the moment. To trust in the years of training to talk shit, and realise that when a topic diverges, that you spin up to meet the challenge... yeah that's enough trying to force that analogy.

The Wilko Show ft Pete... your probably wont like it.

D: 16.0km
A: 108m

* In writing that I realised this blog alone ticked over 8 years last week.
^ Featuring Pete... but not today.

Monday, 27 March 2017

27/03/2017

Commute:
My arse doesn't work. The stinky bit is fine, but the muscle bit has put in for sick leave citing a hostile work environment.

D: 16.8km
A: 85m

Sunday, 26 March 2017

26/03/2017

Crossfit:
A. EMOM x 12
1 – 30s ME Strict HSPU
2 – 30s ME Strict Pull Up
Result: Best 7/5, Worst 5/1 (scaled with two ab mats / 1 blue band)


B.4 Rounds for time:
50 Ft Front Rack Walking Lunge 70/47.5kg (20 steps)
400m Run
Result: 12:39 (Scaled to 40kg)

B was... well I wouldn't go as far as calling it fun, but I enjoyed the challenge of it. Trying to find a pace that would keep me from exploding. Trying to get my heart rate down during the lifts and to shake out the shoulders and legs during the run. I probably could have gone heavier, 45, maybe even 50kg. That would have been a long grind though, I would have been in the last few rather than first few to finish.

Saturday, 25 March 2017

25/03/2017

Nothing:
Most people have heard of Murphy's Law, but have you heard of Cole's Law?

It's a salad made from shredded cabbage.

Friday, 24 March 2017

24/03/2017

Friday semi-reasonable blokes:
We were meant to rock the "Friday legends" loop, but with Wilkins bailed and none of the rest of us knew it, so instead we hit the Burnley, Ivanhoe and Kew boulevards. The darkness of late daylight savings mornings hiding the forest of hair that has sprouted on my legs.

Strava link.

D: 38.4km
A: 338m

Commute:

D: 9.6km
A: 35m

Thursday, 23 March 2017

23/03/2017

Commute:


D: 18.0km
A: 232m

Wednesday, 22 March 2017

22/03/2017

Commute:

D: 15.9km
A: 190m

Crossfit / Olympic Lifting:
EMOTM x 12 Hang Power Clean + Push Press
Result: 40kg x 10, 50kg x 2

Working to 1x2 Hang Power Snatch
Result: 45kg

I tried to keep weights low today and work on (re)bedding in technique. Push presses I find tough not to jerk, and when the weight starts to feel substantial on a snatch, I stopped fully extending my drive, instead I was rushing to get myself under the bar.

Tuesday, 21 March 2017

21/03/2017

Commute:
I may be addicted to brake fluid, but I can stop whenever I want.

D: 16.3km
A: 138m

Monday, 20 March 2017

20/03/2017

Commute:
Performance, work, achievement, overcoming, excellence... they all feel related, but trying to define them or describe how suddenly everything becomes nebulous. Its simple, but also the most complex thing. You can experience time, you've used some of it to get to these very words, but describing it in a way that is both correct and approachable is... well that's well beyond my pay grade.

Anyway, sometimes a slight perspective shift is all it takes to get an outline of an idea. To create an understanding that before was obscured from view, and an interview of Amber Neben on Cycling Tips had a few points that seemed to make things clearer.

In there amongst the talk of faith on god, and achievement through the power of god (though thankfully she's self aware enough to say it doesn't have to be about faith), are statements like:

" I won Worlds, but that win just gave me a label of world champion – it wasn’t what made me a world champion. It was the years of work and process that made me the world champion."

"Adversity is not a question of ‘if’ it is a question of ‘when’, and when it comes, how are you going to deal with it. You know champions always respond to it, and your response is always a choice – what are you going to choose to do? Obstacles can be opportunities."

D: 16.2km
A: 109m

Sunday, 19 March 2017

19/03/2017

Crossfit:
A. Overhead Squat
3-3-3-3-3
Add load each set.
Work up to a heavy set of 3.
Result: 45kg

B.For time:
100 Double-unders
50 Pull-ups
25 Overhead Squats 60/42.5kg
Time: 12:21 (scaled to 200 single unders and, blue band assisted pull-ups, 32.kg OHS).

I was finally free enough from DOMS to attempt another session. Not DOMS free though, despite 6 whole days having passed, a mild to moderate poking of my quads was still painful.

I don't have the skill/timing to get double unders and I lack the strength/co-ordination to RX the squats... but it's the pull ups that ruined me. Even with the biggest/fattest band, I was struggling to get 5 in a row. I even counted a couple of reps that were well beyond questionable.

Saturday, 18 March 2017

18/03/2017

Nothing:
When I first started racing bikes, I wore ankle socks, and my legs were hairy. I think I started shaving my legs before I moved on from ankle socks though, which would mean somewhere around 2004ish.

Initially during the "off season" initially basically meant the time of year I ate a lot of pizza, I'd let my leg hair grow again. At some point though, I stopped stopped shaving them. They were smooth all year around, with Saturday mornings being the time set aside for the ritual of the triple blade razor.

Now, two Saturdays in a row I have successfully not shaved them, and thoughts of "fixing" them have begun to creep in when I happen to catch a glimpse of the fresh fur. For now, I'm staying strong.

Friday, 17 March 2017

17/03/2017

Commute:
I'm intentionally decreased the attention I give to the kms I ride, but I still felt momentarily frustrated when halfway home I discovered I hadn't (re)started my GPS.

D: 18.0km
A: 73m

Thursday, 16 March 2017

16/03/2017

Commute:


D: 18.6km
A: 234m

Wednesday, 15 March 2017

15/03/2017

Commute:
Today's update is another instalment of the ridiculousness of my DOMS. It was so ridiculous that I slept poorly last night, because the weight of one quad on the other was painful enough to wake me up.

D: 20.3km
A: 89m

Tuesday, 14 March 2017

14/03/2017

Commute:
It's been a while since I had, and therefore a while since I complained about, DOMS. Today, as well as being enamoured of commas, I ache.

I was so slow going down some stairs that my 60 year old work colleague offered advice. Go backwards... which if I do by keeping my legs near straight and doing most of the actuation at the ankles, isn't half bad.

I was so slow going up some stairs that my dog, who had a fair operation on his leg 4 days ago, was waiting for me at the top.

D: 16.5km
A: 119m

Monday, 13 March 2017

13/03/2017

Crossfit:
A: EMOTM Squat Snatch (working to 1rm)
Result: 35kg

B: 17.3
3 Rounds
6 x Chest to bar
6 x Squat Snatch @ 43kg

3 Rounds
7 x Chest to bar
5 x Squat Snatch @ 61kg

Result: 1 round of 7&5. (Scaled to Jumping Chest to bar & 25-30kg)

There was more beyond that second set of 3 rounds, but I got time capped out even with scaling.

Sunday, 12 March 2017

12/03/2017

Nothing:
I didn't do anything of note today either.

Saturday, 11 March 2017

11/03/2017

Nothing:
Technically I wasn't resting, and I don't feel it's appropriate to call myself lazy, so let's go with the brand new category... "nothing".

Friday, 10 March 2017

10/03/2017

Crossfit:
Though I'm doing less riding, I figured I still needed to keep the endorphins flowing, so it's back to CFSK for a few months. Thankfully today was simply rowing.

A: 1 x 10km row
Time: 0:41:18

Commute:

D: 16.1km
A: 178m

Thursday, 9 March 2017

9/03/2017

Commute:
My road shoes have had Boa dials for a while now, and other than the occasional slide along the tarmac, they've worked just fine. Then, the other day DK and Aimz were talking about how theirs stop being able to hold/secure the cable and need replacing, and in a case of the Baader-Meinhof Phenomenon, so did mine.

Obviously one of the glorious things about ye olde Boa dial is that they have a lifetime replacement warranty. Rock onto their website, fill in some details, and they'll ship you some new ones (nb. it seems to be limited to black and white options). That process takes a little while, regular post and oceans and whatnot, so if you're like me, you've got a set of shoes that dont stay snug to your foot, and wait until you can swap out the offending part.

I'd guess though, that it's the top dial of your shoe that's gotten dodgy. So, if you've got a double dial shoe, swap the top and middle dials. The little plastic latch thingy needs to be pulled away from the Boa, not pressed towards it.

D: 25.5km
A: 288m

Wednesday, 8 March 2017

8/03/2017

Bike fit:
I had another visit with Ken @ AdapdiveHP, where we mostly talked about saddles. Gone is the ISM PS1.1, in comes an ISM PS1.0. Basically same saddle, less padding. We're testing if the discomfort the 1.1 caused was due to the padding collapsing and narrowing the perineum cut out.

Commute:

D: 21.1km
A:156m

Tuesday, 7 March 2017

7/03/2017

Commute:
Time to get meta again, and talk about what should be talked about.

I'm still musing on what to do with this here bloggety blog during the next 3-6 months while I purposefully reduce my riding down to bugger all, and hold fears about my ability to ride long term. Since I started tapping out words and placing htem on the internet 8 years ago, the word "cyclist" has appeared up the top, and despite a bit of scope creep, removing that word or writing about a life that doesn't include cycling seems like the wrong choice.

8 years though, that's a lot of thoughts and poo and chickens eaten. The pot odds aren't high, a few minutes each day for a chance to have an ongoing longitudinal study of the state of my tan lines.

For the moment the words will continue, but expect to hear more about barbells and box jumps than crits and coffee.

Monday, 6 March 2017

6/03/2017

Commute:
I used to be all about the stairs at work, 2-3 flights taken two steps at a time, but the CBF is strong lately and the elevator has beckoned. To assuage some of the guilt of that, I've co-opted it as time to do the stretching Ken set. The cervical stuff I can do at my desk, but getting the lumbar bent backwards to combat my slouching is better done in privacy.

Normally the ride in the lift is enough to get 8 backbends done... but sometimes it's only enough to get halfway through the 8th, at which point the door opens to present an unsuspecting person with my crotch thrust towards them. Hawkward.

Sunday, 5 March 2017

5/03/2017

St Kilda East, SKCC E, SKCC WB, St Kilda East:
A bit of rolling around chatting to some E graders about the importance of line choice, and how to roll a steady turn, then a bit of rolling around on the back of women's B grade chatting to Lee Turner about the importance of... actually the important thing there was the act of chatting.

Strava link.

D: 60.7km
A: 62m

Saturday, 4 March 2017

4/03/2017

Lazy:
I'm in two minds about writing anything for days where I don't do anything fitness related. There's going to be more of them for a while, and sadly there is a finite number of amazing puns.

What I am going to quit tracking for a bit is weight. Likely it's going to up (more), and that shouldn't matter, but if I record it every day I'm giving it importance... or weight if you will.

Friday, 3 March 2017

3/03/2017

CX Shenanigans:
I'm still working out my feelings on Ken's new bike fit for me, but I figured I should change my CX bike to align with it anyway. It was on the trails that an issue become quite apparent, with a high and forward seat, there's little room for pumping, and my arse constantly paddled by the seat when I tried to manoeuvre the bike up and down.

Still rolling along dirt trails in early morning drizzle was nice. The moisture wasn't enough to maximise the grip of the bike, but it did give the dirt roosted by my front tyre plenty of grip on my shoes, socks and shins.

Strava link.

D: 22.1km
A: 255m

Commute:

D: 9.2km
A: 21m

PMPW: 87kg

Thursday, 2 March 2017

2/03/2017

Commute:
Sometimes, when you're cruising down Chapel St in South Yarra, you decide to warp over to North Warrandyte, and back, and then out again, and back, and out again before finally returning to your roll through the maze of cars, trams, and unaware pedestrians. Sounds pretty random, but that's what my GPS decided I did, and the RaceShape SNAP tool is AWOL, so I can't fix it up.

Perhaps this is a sign to commute sans data.

PMPW: 89kg

Wednesday, 1 March 2017

1/03/2017

Commute:
I've been trying to get my commute on in regular civvies, it's a lovely way to tone down the seriousness of it all. Anyway, it's not fully ideal for hot conditions like today. For a start you can't unzip a t-shirt and leave it flapping in the wind!

D: 34.1km
A: 450m

PMPW: 90kg

Tuesday, 28 February 2017

28/02/2017

Ricktastic Tuesday:
So this blog was started to keep me honest, but there is value for others. A path for others to follow, a record of pitfalls and learning, an exploration of ideas that open new avenues of thought and action.

Today a single question, a single choice gave a simple window into what I feel is a deeper... fundamental idea about getting better at bikes, and possibly even at life.

Do we go up the steep short route, or the flatter longer road?

To me it's about how you get training/anything done. Do you chose short term intense pain or a more drawn out affair? Regardless of which you choose, do you embrace that pain?

For me the answer is easy. Give me the steep road. Lets get fucking stupid and get it over with, drawing anything out is just longer unhappiness. As for embracing it... right now, not so much, but that embrace, that willingness to get deep into that hole of pain, to extend the length of depth of it is where "it" happens.

So you can do ergos or hills repeats. You can do long slow miles or sweet spot. You can super-set or super-compensate. What I think matters... is how you approach that pain. Pain is going to happen... but is it happening to you, or because of you?

Strava link.

D: 47.0km
A: 594m

Commute:

D:  47.0km
A: 594m

PMPW: 90kg

Monday, 27 February 2017

27/02/2017

Commute:
I've got very real concerns about the new bike position. Riding more toe down may lead to calf growth, and any calf growth might lead to them rubbing on my bike frame(s).

D: 19.7km
A: 104m

PMPW: 90kg

Sunday, 26 February 2017

26/02/2016

St Kilda East - Mt Pleasant - Nathans - St Kilda East:
Nathan Rd is a monster. The Strava segment for it is even called "Nathan's Rd Monster". On a good day it's 40 odd seconds of 1,000W, but today wasn't a good day, gravity was especially strong and my arms especially weak in their attempts to provide leverage to my legs.

It seems simple in hindsight, obvious even... but the best way to get to Nathan Rd, is to turn left at Nathan Rd. We however went straight, meaning there was no momentum to carry in, instead we came at it from the side and carried precisely zero momentum. Ahead of us was a wall that seemed to curl to an over vert steepness at the top.

Bad words were said. Mail was delivered.

Strava link.

D: 78.9km
A: 1,271m

PMPW: 90kg

Saturday, 25 February 2017

25/02/2017

Lazy:
The tiny Canadian thinks I'm a procrastinator... but really... it's more of a hobby.

PMPW: 90kg

Friday, 24 February 2017

24/02/2017

Commute:
All of a sudden it's very dark in the morning. Even on a normal work day, there's a moment after my alarm goes off where I am convinced I somehow set it wrong and it's 3am.

Soon enough it will be the norm, soon enough I'll savour watching the sun rise over the horizon. Not yet though, I'm too tired for that now because I feel like I woke up at 3am.

D: 16.4km
A: 230m

PMPW: 89kg

Thursday, 23 February 2017

23/02/2017

St Kilda East - Yarra trails - Carlton:
When CyclingTips started it was about tips for cyclists to make them better cyclists. I like that idea, and often wonder what I could contribute along that vein.

I consider frivolous things like "rules" for sock lengths, I've even typed out a few words on products that I think are worth their purchase price. What I think would have the most value, is also the hardest to achieve, and even harder to communicate. It's mindsets, and how to achieve them. The main mindset I think about is the willingness to hurt. The place you go to where pain is an inconsequential by product of being awesome.

Today I wondered about flow. About that place where you and your bike are one, and turns, berms and bumps are delights of centripetal force... today I wondered about the mindset of flow because I completely and utterly lacked it.

Strava link.

D: 20.9km
A: 224m

Commute:

D: 8.4km
A: 29m

PMPW: 88kg

Wednesday, 22 February 2017

22/02/2017

Commute:
I've had a few moments where I get caught up in thoughts of what I do should I not be able to get comfortable on the bike again. The scope of which is pretty broad given how riding bikes has intertwined with and become the backbone of my life and identity.

There are totally times when it seems like to big a concept to consider, and too hard a prospect to face, so I was drawn to an article on The Age about sports people and depression post retirement.

The point I took from it... the comment that stood out most as important was "You need something to retire to, not something to retire from."

This is not a cry for help, it's thoughts written out. It's thinking about those thoughts and other thoughts which will be thought through thubsequently.

D: 16.6km
A: 90m

PMPW: 89kg

Tuesday, 21 February 2017

21/02/2017

Ricktastic Tuesdays:

A post shared by Neil Robinson (@entyr) on


Strava link.

D: 48.1km
A: 611m

Commute:

D: 8.5km
A: 23m

PMPW: 89kg

Monday, 20 February 2017

20/02/2017

Commute:
I'm currently planning on trying to get in 2-4 rides this week, to allow for some time on the new saddle and to respect the fit process, then go lift weights or crossfit or golf or something that lets my gooch rest.

Even the noseless Adamo isn't riding bliss, so I figured I need to reduce the saddle hours for a while, and find some other exercise fun. I've gone as far as turning off my Strava weekly and yearly cycling goals, as seeing them just reminds me I'm not riding as much as I used to.

D: 16.8km
A: 158m

PMPW: 89kg

Sunday, 19 February 2017

19/02/2017

St Kilda East - Warrandyte - Nichols - Alma - Plenty Gorge - St Kilda East:
The difference between today's 100km in the hills, and yesterday's malaise was a group text. "Is anyone available for a bike ride tomorrow morning?"

We chatted our way out through the suburbs, deciding on roads to ride as we got to them, routed by the most authoritative voice of the moment.

I climbed hills with a low cadence, working through SE efforts prescribed by Ken to reinforce a toe down pedalling style. I even apologised to the others when those aims resulted in me driving the climb out of Diamond Creek, making the others push hard on a ride that wasn't about that. No the ride was for sprinting to empty school crossings, for arguments about the appropriate clothing choices, and about laughing when Matt's bike failed to let him into the little ring at the start of several sharp pinches.

Strava link.

D: 93.8km
A: 1,366m

PMPW: 89kg

Saturday, 18 February 2017

18/02/2017

Lazy:
My alarm went off at 5:45am, a veritable sleep in compared to most weekends, yet the prospect of getting up had zero appeal.

I hadn't arranged anything or to meet anyone, and I think it's the latter that lead me to staying under the covers until well past 8am. Without any desire to race, there felt like no reason to ride my bike by myself.

PMPW: 89kg

Friday, 17 February 2017

17/02/2017

Lower Plenty Loop:
I'm glad Warrack was tired, because I made the same mistake I always make,  drilling it up Bolton St because I'd completely forgetten that the Old Eltham road climb begins immediately afterwards.

Strava link.

D: 51.4km
A: 664m

Commute:

D: 9.1km
A: 21m

PMPW: 89kg

Thursday, 16 February 2017

16/02/2017

Commute:
I use to have a fear of speed bumps, but I'm slowly getting over it.

D: 16.4km
A: 92m

PMPW: 88kg

15/02/2017

Commute:
I'm thinking about doing a tour of volcanic islands. I'll be just tops.

D: 15.9km
A: 126m

PMPW: 87kg

Tuesday, 14 February 2017

14/02/2017

Commute:
As part of the fit, Ken asked me to lift my chest/flatten my back (more like this, less like this), and ride more toe down... and it's tough, especially on the fixed wheel commuter. I've gotten so used to switching the brain off, and just getting on, but that obviously means falling into the well versed position of rounded back and heels down.

D: 16.6km
A: 217m

PMPW: 87kg

Monday, 13 February 2017

13/02/2017

Bike Fit:
Righteo, so bike fit. I worked with Ken of Adaptive Human Performance, which involved analysis of my body's current state, some discussion about remedial work to correct some issues, and then finally changes to bike/position. There was a strong conversational focus on the spine and spinal position, and the verdict for me wasn't amazing.

Ken and his little cameras that recorded reflective dots placed in all around my body agreed with my assessment of leg length differences. So we've got a whack more spacers under my right cleat (4ish mm, compared to the 1-2mm I was previously running). He's also got them (the cleats) further forward; the middle of the cleat is now almost directly under the ball of my foot when the foot is neutral/level. That forward push relates to some other changes he made, so I'm kosher with that.

I slouch, not just when standing around talking to shorter people, not just at my desk or on the couch, but on the bike. This has lead to some poor spine health, in particular the lumbar and cervical regions, but the thoracic area is by no means not perfect. So, I've got some stretches to do, and instructions to be try to hold a more neutral (upright) position on the bike. Position wise, Ken said that the answer is not a saddle well behind the BB, but rather one much closer to the centre line of the bike. A desired increase in knee extension, and foot plantar flexion (toe down) both meant an increase in saddle distance from the BB. To compensate for the change these make to reach, my stem has gotten longer, and Ken adjusted bar rotation. The rotation I feel is less of a "this is the 100% best way for you" and more of a "this is a different way of doing things which has this different list of advantages", so I'll try it out and can/may go back (towards) my previous configuration.

These changes result in more pelvic anterior rotation, the exact thing giving me taint grief, so I'm now trialling a saddle that I find aesthetically displeasing... an ITM Adamo P1.1. He felt that how far I was pushing back on my existing/previous saddle (Specialized Power 143mm) was an indication that I was hunting for more width in it, so even if the model was right, it was the wrong size of it.

In summary I've got a fit that could be described as dramatically different to what I rolled in with. My last fit with Jay shared similar ideas (higher and further forward), that I abandoned in the intervening months in the search for comfort. I've got remedial work to address poor posture, and a different saddle to hopefully let my taint recover. I'm hopeful that the Adamo is a temporary thing, as though I'll often claim function trumps form every time.... it's pretty hideous to my eye right now. PRO's new Stealth saddles may offer both relief physically and aesthetically, though I may even need some time away from bike saddles entirely to allow my body to recover from the chronic stress it has experienced.

Assuming everything becomes love on the road bike again, I'm left with questions about how to take the setup to CX. MTB shoes/pedals are supported through the shoe tread, meaning I can't shim a cleat in the same way, and 4ish millimetres of adjustment are going to be hard to achieve inside a shoe designed to hug the foot. I may need to delay crossing that bridge, which is disappointing, as riding on dirt gives me a lot of joy.

Commute:

D: 23.4km
A: 301m

PMPW: 88kg

12/02/2017

Lazy:
Lazy probably isn't the right header here, I'm not resting, but the reason I'm not riding isn't that I wont, it's closer to can't.

I've got a bike fit tomorrow, so this is just me recording where I'm at before it. It's to document the reason I'm spending several hundred dollars and half a day of time. So, let's bear in mind that action is/will be taken, and this is just exploring specific thoughts, rather than where my entire brain/life is at.

Right, so I have not been comfortable on the bike in a while. I've mentioned it, alluded to it, and talked around it, so lets now talk about it. My taint, that little bit of flesh between the two exit routes of my body, the bit that contains the perineum nerve is being compressed, impinged, or hindered in some way, leaving me with various levels of pain or numbness on even some short rides.

My last bike fit was in part about addressing this, but back then, it wasn't at the point where I didn't want to ride. Regardless it's been almost a year since it, so you should have a sense of how long I've been trying to work through this.

I've had my saddle up, down, forward, back, flat, and tilted both directions. In that year I think I've put 8 different saddles on my road and cx bikes. Flat ones, curved ones, ones with heaps of padding and little, ones that are more hole than perch, rails made from steel, ti and carbon. My handle bars have gone up and down, out further and back towards. Most changes feel great for the first few moments of a ride, I roll out feeling like "ok, great, this is it, I've solved the problem"... but come home with a totally different opinion.

To sum it up, it's been frustrating and de-motivating.

I think the root of the issue is a difference in my leg lengths, leading to a lateral pelvic tilt. I think that's now made me super sensitive to any pressure, so I'm protecting myself by trying to hold an anterior tilt, which is having weird affect on my reach, and causing some secondary issues. I've tried to address this through a slight forward movement of one cleat, adding spacers under the same cleat, and finally a shim under my heel. Either I've not done enough,  or the damage is already done, because the discomfort is ongoing.

So, tomorrow I go have a chat, and some analysis done to see if we can come to a solution that returns a sense of eagerness to be on a bike, rather than a faint sense of dread.

PMPW: 89kg

Saturday, 11 February 2017

11/02/2017

Hell Ride:
At the start of Olivers Hill I was stuck behind riders, by the top I was struggling in the chase of a few who'd gone clear.... in short I was more boxed than the 1893 fight between Andy Bowen and Jack Burke.

Things weren't just tough in the hills... as not only had fellas had their weetbix, they'd made them with espresso rather than milk.

Strava link.

D: 105.1km
A: 393m

PMPW: 88kg

Friday, 10 February 2017

10/02/2017

Ricktastic Friday:
Today I remembered another reason why white socks are best left for race day(s).

The main reason is that they're white and thus get dirty, so putting them in high rotation is a sure fire recipe for riding in socks that are cream, bone, white, off-white, ivory or beige.

Anyway, what struck me today was how much a white sock stands out under a pant in the work place... and not in a "whoa i wear zany socks" way.

So yeah, white socks may look schmicko with white cycling kicks, both on the bike and in the cafe... but not so much with a tan Oxford.

Strava link.

D: 48.2km
A: 663m

Commute:

D: 10.1km
A: 38m

PMPW:

Thursday, 9 February 2017

9/02/2017

Commute:
A plateau is the highest form of flattery.

D: 17.6km
A: 98m

PMPW: 88kg

Wednesday, 8 February 2017

8/02/2017

Commute:
Some local folk talking about sporting success and bicycles.



D: 23.4km
A: 150m

PMPW: 87kg

Tuesday, 7 February 2017

7/02/2017

Ricktastic Tuesday:
There's conjecture about who first post the question about the sound of a tree falling in a forest, though none about it's importance in illustrating the idea of unperceived existence. It (the idea, not the tree) reeks of narcissism, extending the idea that I exist because I think, to everything exists because I do. Obviously this has all been covered many times since it was first addressed in writing (1710 by the philosopher Berkeley), dissected, extended, reposed and re-purposed.

Without digging through the mountain of commentary, it's hard to know if anyone has ever asked a specific related question, but I'm claiming it's and un-reviewed  quadrant of logic.

If a Ricktastic Tuesday happens without Rick to witness it, is it really Ricktastic at all?

Strava link.

D: 49.9km
A: 622m

Commute:

D: 8.1km
A: 21m

PMPW: 88kg

Monday, 6 February 2017

6/02/2017

Commute:
I've booked my next fit (next Monday), I decided to go with someone who uses some 3D analysis, because I don't trust my proprioception in a fit situation. In other words, I want something external and objective.

D: 18.4km
A: 94m

PMPW: 87kg

Sunday, 5 February 2017

5/02/2017

Lazy:
I talked about heading up to Kinglake to watch the last stage of the Jayco Herald Sun Tour... but bailed due to the forecasted rain.

The telly showed some wetness up there, but it was dry pretty much everywhere else, highlighting that I'd somehow adopted an all or nothing approach, instead of heading out and doing something else.

PMPW: 88kg

Saturday, 4 February 2017

4/02/2017

Hell Ride:
I decided early that I should just hang out in the bunch until we got to Frankston. It was halfway around some R33 dude, cranking out 700W, staring sideways at him with my best "what the actual fuck" face that it became clear to me that I didn't have the legs to play. I'm still a little bit shocked that anyone did though... who in god's name is strong enough to chop off at 600W?

That feeling of not belonging up front changed pretty quickly once we hit Olivers. One moment I was worried about having enough fitness to get to the front, the next I'd emerged from the bunch and into clear road. A rider burst past just at that moment, and just gave me something live to chase. We crested the top clear of everyone, and started to chop off, my confidence wavering on that razor thin line between impostor syndrome and destroyer of worlds. Lights put spoil to that adventure along the tight rope of emotions, riders engulfing us back into the fold as we rolled to a stop.

There was no joy in the final sprint, I was out of legs and position, but the roll around the bay to Port Melbourne made up for it. Blue skies, a flat bay, and mates to talk absolute shit with filling the reserves back up... well... not enough that a post lunch nap wasn't welcomed, but pretty well.

Strava link.

D: 108.4km
A: 390m

PMPW: 89kg

Friday, 3 February 2017

3/01/2017

Commute:
Not to be pedantic.... but there's a fine line between a numerator and a denominator.

D: 23.5km
A: 146m

PMPW: 87kg

Thursday, 2 February 2017

2/02/2017

6am NRR:
The trip down was a tail wind assisted smash fest, made more painful by the constant stop/start for lights. The way back was painful because I couldn't pedal my way out of a peleton of balance bikes.

That's northy though, some days you're the hammer, same days you're the Neil.

Strava link.

D: 52.9km
A: 240m

Commute:

D: 8.0km
A: 27m

PMPW: 88kg

Wednesday, 1 February 2017

1/02/2017

Commute:
I had the car in for a service, which meant commuting from/to Camberwell via Walmer St.

Sure, it didn't have to mean Walmer St, but while helping a mate plan the commute to his new work place in Burwood, I stated if it was me, I'd take it (Walmer). So I put my quads where my mouth is, realised that's quite uncomfortable, then returned them back to their normal location.

D: 23.1km
A: 258m

PMPW: 88kg