Friday, 31 March 2017



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.


D: 19.6km
A: 191m

Thursday, 30 March 2017



D: 15.7km
A: 142m

Wednesday, 29 March 2017


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


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


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


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


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


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


D: 9.6km
A: 35m

Thursday, 23 March 2017



D: 18.0km
A: 232m

Wednesday, 22 March 2017



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


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

D: 16.3km
A: 138m

Monday, 20 March 2017


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


A. Overhead Squat
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, 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


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


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



D: 18.6km
A: 234m

Wednesday, 15 March 2017


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


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


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


I didn't do anything of note today either.

Saturday, 11 March 2017


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


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


D: 16.1km
A: 178m

Thursday, 9 March 2017


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


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.


D: 21.1km

Tuesday, 7 March 2017


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


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


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


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


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


D: 9.2km
A: 21m

PMPW: 87kg

Thursday, 2 March 2017


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


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