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

Tuesday, 31 January 2017

31/01/2017

Commute:
I havent been feeling the love for bikes of late, and it mostly relates to um... comfort in the area that ain't that bit and (t)ain't that bit either. It's been an on/off thing for over a year, any slowly slowly it's taken away the joy/motivation.

I'm feeling better now though, not because I've solved the issue, but I've taken next steps, I'm talking to some people about a (re)fit.

If I can get my shit organised/fixed pronto, I'll smash some ergos and try for SKCC club titles, if the problems are resolved a bit later on, then racing CX would be ace... otherwise if I can't unravel the issue(s), then I'm going to have to think about something non bike related to fulfil burn through the food I eat and sustain my endorphin needs. I'm hoping it doesn't come to that, because I had planned on riding well into my 70s.

D: 18.0km
A: 176m

PMPW: 87kg

Monday, 30 January 2017

30/01/2017

Commute:
The tiny Canadian asked me to stop making linkin park jokes at dinner... but in the end, it didn't even matter.
D: 16.5km
A: 77m

PMPW: 89kg

Sunday, 29 January 2017

29/01/2017

Lazy:
There's something perfectly ironic about justifying not doing any exercise by the amount of exercise you need to watch others do. Way more ironic than dying the day after you win the lottery, don't you think?

PMPW: 89kg

Saturday, 28 January 2017

28/01/2017

St Kilda East - Frankston - St Kilda East:
While yesterday's caffeine extravaganza wasn't debilitating, I was in the mood for a simple/flatter ride today. A chat with DK down to Frankston, before turning (he went on to Blairgowrie) and finding random people on the road to pass the kms with.

A photo posted by Neil Robinson (@entyr) on

Strava link.

D: 91.9km
A: 233m

PMPW: 88kg

Friday, 27 January 2017

27/01/2017

St Kilda East, Wardennes, St Kilda East:
Today we prepared a coffee sandwhich, a delightful dish that is sure to be the height bourgeois affectation this season. Like anything, your results depend on the quality of the ingredients, so wherever possible aim for artisnal, locally sourced produce.

While many will attest that it's the filling that matters, to me the hero of this is the ends. Don't be afraid to use different varieties either, as this will give a deeper flavour profile and create a sense of movement that will be a delight to the senses.

Today we sandwiched a roll through Warrandyte and Park Orchards with seasonal blends of single origin, fair trade brews. The creamy earthenware harking back to the untanned portions of our legs. The hand poured designs of milk and crema reminiscent of the shapes our ride had carved through the landscape. The views espoused while waiting for both pre and post roll brews hinting at how full of shit we all are.

Good times though.

Strava link.

D:  70.1km
A: 995m

PMPW: 88kg

Thursday, 26 January 2017

26/01/2017

Walk:
When the world of cycling provides some of the best riders a mere 2.5km from your house, you take yourself and your dog, and you get all 6 legs walking.

Despite the skinny puppy having a great sprint, we were at Albert Park Lake purely for spectating and patting purposes. We watched the elite women, then the elite men rock around for a while before coming home faster than the run to toilet after a too spicy curry.

PMPW: 88kg

Wednesday, 25 January 2017

25/01/2017

Ricktastic Wednesday:
Despite the actual lack of rain, yesterday's ride was rain checked until today, which thankfully had no rain either.

What it did have was Williams Rd, and after many attempts in a range of different ways, I've come to the conclusion that there's no nice way to do Williams Rd. This is the first of the steep roads on Tour de Burbs, the one that you race down towards in your big ring, getting a ripping sit on someone else. Once on the hill they quickly tire, and you pop out for the short jaunt to the top... but a couple of pedal strokes later and you realise it's not short, the top of the hill now seems further away than ever before. It's getting steeper! You've gone from your biggest gear to your lowest and still this thing rears in front of you. After an eternity you get to the top, only to find it's a false flat and the sweet relief of a negative gradient, the thing you hung your hopes, your dreams and your reality on... is not to be found.

There's no nice way to do Williams Rd.

Strava link.

D: 50.4km
A: 633

Commute:

D: 9.0km
A: 29m

PMPW: 87kg

Tuesday, 24 January 2017

24/01/2017

Commute:
My grandfather had his tongue shot off in the war. He never... ever... talked about it though.

D: 20.7km
A: 170m

PMPW: 88kg

Monday, 23 January 2017

23/01/2017

Commute:
What's E.T. short for?

Well.. he's only got little legs.

D: 17.2km
A: 111m

PMPW: 89kg

Sunday, 22 January 2017

22/01/2017

St Kilda East - Mt Dandenong - St Kilda East:
In poker a pair of two's is sometimes called Desmond, and like the Archbishop, it felt like the 4 of us were retiring from public out the back of Mt Dandenong. I think that like the occasional drop of sweat wrung more by the sun than our intentions, that analogy should be left behind on those quiet roads past Belgrave.

A photo posted by Neil Robinson (@entyr) on

Strava link.

D: 105.9km
A: 1,596m

PMPW: 89kg

Saturday, 21 January 2017

21/01/2017

Rest:
I didn't feel like bikes today, so I didn't do bikes.

I did a nap on the couch while "watching" the tour down under. I did some time on the foam roller. I even did some denying of the nap.

PMPW: 89kg

Friday, 20 January 2017

20/01/2017

Commute:
Sitting on my bike, on the footpath of Chapel St, under a shop awning, staring out at the rain that was coming in heavy, I realised that I already had some dampness about me, so might as well get back out into it anf get the job done properly.

D: 18.8km
A: 128m

PMPW: 88kg

Thursday, 19 January 2017

19/01/2017

Commute:
Not feeling the bicycle love today, nothing is specifically up, perhaps its just a case of being tired or not enough dirt in my diet, but the motivation/excitement was low.

D: 19.1km
A: 138m

PMPW: 87kg

Wednesday, 18 January 2017

18/01/2017

Commute:
After grinding out 50rpm efforts yesterday (not intentionally), I tried my best to spin to win on the way to and from work. I had all intentions of getting out the rollers once I got home, but it seemed far less important once my arse hit the couch.

D: 19.7km
A: 142m

PMPW: 87kg

Tuesday, 17 January 2017

17/01/2017

Ricktastic Tuesday:
Everyone was still tired from Sunday's loop... well except for Rohin, he's always keen, no he's always pushing for pain on a bicycle, so there was pain.

Strava link.

D: 49.7km
A: 565m

Commute:

D: 7.6km
A: 13m

PMPW: 89kg

Monday, 16 January 2017

16/01/2017

Commute:
Rolling home along St Kinda Rd, chatting to a mate, we reached the Fitzroy St/Dandenong Rd junction and the hill there after. As we tilted upwards my legs cried foul, claiming that yesterday was harder than it seemed.

D: 16.3km
A: 137m

PMPW: 89kg

Sunday, 15 January 2017

15/01/2017

St Kilda East - Broad Gully - Mine - Hildebrand - Buttermans - Clintons - St Kilda East:
Four fifths of the now sealed Buttermans Track is lovely. From the St Andrews end you'll climb steadily, winding your way way past a few farmhouses and through sections of eucalypt bushland. Then once you've had plenty of time to enjoy the winding road, observe mobs of kangaroos, and possibly like us, a koala... you're presented with a wall of bitumen to get you up to the junction with Skyline Rd.

A photo posted by Neil Robinson (@entyr) on

The little crew we had rolling through the hills was mostly content to sit two up and chat, but like some of the plethora or roos we passed, occasionally someone would square up. Thankfully only the human version lead to action, as some of those roos were bloody huge!

Strava link.

D: 126.2km
A: 2,001m

PMPW: 88kg

Saturday, 14 January 2017

14/01/2017

Total Rush shop ride:
I was hoping for an easy roll with a mate today, but he didn't show to the shoppy, and instead I found myself chatting to an ex kookaburra (australian hockey player). I played club level hockey at school and uni, but we talked more in abstraction. My hockey experience paled to his, and he's new to bikes, so instead we talked about fitness and motivation.

As a guy who played a power position (rather than endurance) , it was funny to hear him talk about trying to beat wings (an endurance position) in beep tests. It felt like I was hearing myself talk about trying to beat 65kg climbers up short hills.

Strava link.

D: 51.3km
A: 231m

PMPW: 87kg

Friday, 13 January 2017

13/01/2017

Commute:
This cx race in Budapest (vid found at cycling tips) looks rad!



It might be that it reminds me of the durt crit malachai used to put on in the fringes of a commercial carpark in Port Melbourne. Or perhaps the one put on by Snozza out the back near the docks that often ended in a cold beer and a chuckle about dodgy overtaking moves.

It looks like you could ride to it, and make use of some unused built up space and some space reclaimed by nature. Embracing of the urban landscape while still eeking out time on dirt.

It looks like a race where you rock up, violate your cardio vascular system, then on the way home pool some money with a mate so you can get a family block of chocolate to share.

D: 16.6km
A: 88m

PMPW: 87kg

Thursday, 12 January 2017

12/01/2017

NRR:
Turns today were like 90's world rally championships. It was all dominated by the number 555. Back then it was plastered on the side of blue WRXs, this morning on northy it was the wattage required to roll a turn.

I pulled quite a few turns, trying to keep things smooth despite a few lads being eager and rolling through hot. I also hung outside the bunch, in the wind so I could chat with mates who were taking a sit. If i'd been wearing steel capped s-works shoes and a high vis jersey, if I'd finished up with a meat pie and a chocolate big m, then you could been forgiven for calling it all workman like, but I wasn't, so you won't be.

Strava link.

D: 49.1km
A: 180m

Commute:

D: 9.3km
A: 27m

PMPW: 87kg

Wednesday, 11 January 2017

11/01/2017

Commute:
You've waged a war of nerves
But you can't crush the kingdom
Can't be what your idols are.
Can't leave the scar.
You cry for compensation.
I ask you please just give us...

30 minutes on the foam roller

D: 17.7km
A: 94m

PMPW: 86kg

Tuesday, 10 January 2017

10/01/2017

St Kilda East - Slack Rock - St Kilda East:
I was happy to roll an easy one down the beach with an old mate, rather than add more load to my legs in the hills this morning. Mostly it was about supporting and encouraging a dude who has been off the bike, and thus sorely missed, but I'll admit I'm still feeling the impact of my festive biking.

Strava link.

D: 38.8km
A: 137m

Commute:

D: 6.9km
A: 28m

PMPW: 87kg

Monday, 9 January 2017

9/01/2017

Commute:
The best way to determine the gender of an ant is to throw it in water. If it floats, it's boy ant.

D: 20.1km
A: 119m

PMPW: 87kg

Sunday, 8 January 2017

8/01/2017

St Kilda East - Two Bays - St Kilda East:
Mother nature is more of a jerk than I am when I'm fit... which is to say, very very jerky. I called for a ride south to Two Bays so we could time the cool change and get a tail wind both ways.

Mother nature be in on the whatsapp group though, because she held out on the change in wind direction until we were almost back home. Still, despite being covered in salt, and having to make an unplanned stop in Sandringham to refill water, I'm not mad. The cool change came, and it was glorious!

Strava link.

D: 100.9km
A: 572m

PMPW: 87kg

Saturday, 7 January 2017

7/01/2017

St Kilda East - Tuesday loop - St Kilda East:
Rolling up Chapel St on my way to Rush for the shop ride, I had just thought "gees, I should have texted Youngie to see if he wanted to roll", when lo and behold there was Youngie drinking a unsavory looking coffee. After some judgement about his cafe choices I changed my plans to some kind of inner NE burbs loop.

We rolled along discussing christmas and new years, and somewhere around when we were vowing that more riding should occur in 2017, I took over the route selection and rail roaded Mick, his mate Al around the standard Tuesday loop.

Strava link.

D: 59.0km
A: 760m

PMPW: 86kg

Friday, 6 January 2017

6/01/2017

St Kilda East - Kew Boulevard - Carlton:
If you go past Yarra St, pretend that you havent repeatedly stated that you should go up Yarra St.

Strava link.

D: 36.3km
A: 447m

Commute:

D: 8.2km
A: 19m

PMPW: 86kg

Thursday, 5 January 2017

5/01/2017

Commute:
Shattered, shagged, shot, and a down right shambles. Terrible, tired, toasted, and a little bit teary. Slow, sedate, sluggish, and shuffling. Pedestrian, ponderous, plodding, and somewhat pleasureless.

D: 16.5km
A: 117m

PMPW: 86kg

Wednesday, 4 January 2017

4/01/2017

Commute:

D: 25.9km
A: 262m

St Kilda East - HCC D Grade - HCC A Grade - St Kilda East:
12 riders, as we rolled out for the first of many hot laps in A grade I counted 11 others, and me. Just that fact alone meant I shifted my goals from winning to just finishing, as small fields mean no where to hide. As Ross Enamait's recent post suggests, both winning and losing are opportunities for learning.

I'd felt ok rolling around to marshal D grade, it was hot, but I drank water, sat on the back and practised lines through the bottom corner. I felt slightly less ok in A grade, but obviously that's to be expected. Attacks and counter attacks happened, but mostly I sat on the back and practised lines through the bottom corner.

I helped chase a break or two, but at best it was one turn, then back to the back to suck air and hope the next attack wasn't too hard. By about the 15 minute mark of the race, I had my first doubt about finishing at all, but I pushed it aside and focused on what wheel I needed to be on. A lap or two later, chasing around a gap up the hill my heart rate jumped 10 beats, my vision narrowed and nausea set in. I pulled to the side of the course and stopped.

Heat stress 1, Neil 0.

So, learnings. I learnt that I'm still a bit fatigued. I learnt that water frozen in my freezer tastes funny. I learnt that ice cubes aren't enough thermal mass to keep cold on a 30 degree night. I was happy I pushed down the thought of quitting just because it was  hard.

Strava link.

D: 45.1km
A: 453m

PMPW: 87kg

Tuesday, 3 January 2017

3/01/2017

NRR:
I started this edition of northy listing all the reasons I wasn't going to have a good one to myself. I was too tired. I was back on heavy/slow training wheels. I thought my seat post might have slipped down. I wondered if my brake was rubbing. It sounded like my chain was dry. I'd certainly done a lot of miles over the silly season, leaving my legs flat.

Somewhere along the way that changed, and I found myself sitting on the front, looking back at Tom Leaper, wondering if he was going to come up and roll over. He eventually did, but not before first making a point that I was being a jerk and holding the throttle too far open.

Strava link.

D: 44.1km
A: 166m

Commute:

D: 22.1km
A: 136m

PMPW: 88kg


Monday, 2 January 2017

2/01/2017

CX Fail:
I tipped into the first bit of trail with a bit of pace, remembering to hold a wide line to avoid the worst of the rocks, but moments later my tubeless tyre had a gash too big for the sealant to fix. Shit.

I took my time putting in a tube, then rolled up to the pump track to get some flow. As I rounded to complete my first lap there was a solid bump and then again my front tyre was rolling around the rim bereft of air.

I gave patching the twin holes in the tube a go, but they didn't even pretend to hold air, leaving me to call a maxi cab to get home.

Strava link.

D: 9.0km
A: 89m

PMPW: 87kg

Sunday, 1 January 2017

1/01/2017

Rest:
It felt odd not to choose socks. Choosing socks is the first step of me going for a ride, even before I decide what and where I'm riding it's about the socks.

I had no intention of riding today, so I didn't spend that 2 minutes with the tub of paired socks, deciding what was going to go on my size 48 feet.

PMPW: 89kg