What a load of fun. A week before the race I had no idea what I wanted to do, 8 seemed a bit too much, 4 I was keen for but really lacked some motivation to be honest, and I have been lacking that a bit since Worlds. But I had a call from Anne who was keen for a pair, and it was just the kick I needed, team Radical was go.
I must admit we were a little relaxed arriving thinking it is all good I got my bottle's, food what else do I need. Quick chat to Kylie head over to Andrew and Robyn who had an awesome setup and we were lucky enough to be invited in. Little did we know how much we would need that shade later on. Next time it will be my turn to bring it, as long a Bailey still comes, got to love having a dog around :).
I was up first and I was a keen for a good start. I had not done a pairs for a long time but I was keen to get some speed into the legs, knowing I'd get a break. So I headed off with Gaz and I trading a few places it was pretty fun not feeling like I needed to be conservative. It was a fun track and really happy it was not a repeat of the Worlds tracks, but really surprised as I expected the tracks to be a little more worse for wear. After putting out a good first test lap I was happy to come in and hand over to Anne.
This repeated several time's and it was heating up, I kept the intensity there and on my 4th I felt some twinges of cramps but kept them at bay. Into the finish and Anne tells me to go again, and it is all good and I ease it off a little and I knew it could be a long lap if cramps set in. They did on and off, with the muscules rolling in my calves I got the rest of my fluids in but rode it through. But after coming in I knew I'd only 1 more lap to go and it would be all over....maybe.
So the last lap and I was cruising, not wanting a repeat of cramps I was happy to roll it out as we did not have much chance of catching 1st and 2nd was practically cemented. It was pretty quite on the track but still enjoying the flow. After Willo's link I decided to put a little more effort in as I knew cramps would not stop me now. Back to the 4x track over some humps and pssssssssst. Awesome with this being the last lap it did not matter with a roll down to the finish, to let Anne finish it off.
I was pretty surprised the cafe latex did not fully seal the hole, it was not small though, made a real mess of the bike with a skin layer mix with dirt ;).
All in all pretty happy with the effort with 3 laps all being within 3 seconds :). Plus a huge thanks to Anne for helping in my decision and getting me the motivation into the race. Andrew, Robyn and Bailey for letting us share your shade and company (Bailey did make me pay in the form of sharing my TORQ bars), and everyone else who provided the good times and fun.
On the test I had a Garmin 800, loved it and still playing and working it all out. Yep my first Garmin, so it is taking a while, if only I can get it to talk to my powertap......Review to come.
Wednesday, November 24, 2010
Friday, November 5, 2010
The roller coaster
Lately my riding has been a little like this. Last week feeling good after a good couple of sessions I headed to the crits. I opened up my matchbox and they were all burnt. I had nothing someone put the rev limier on and I was not riding like I should have, I completed B grade and I was like a diesel truck....fully loaded. I also did a few extra laps with the other grades but I could tell it was not right so pulled the pin on them. I have no idea why but everyone has bad days. Saturday I went for a little ride just a little tester to see what I would have for the Fitz’s.......I rolled the dice and got a 1, legs were not responding.
Sunday the Fitz’s 165k challenge, I woke up with raining weather, checked BOM, and although there was a heavy band I knew it would not last and thought I should roll the dice again and see what my legs can do. Well I got to Stromlo and watched a Commodore nearly get bogged, I did the rego, got ready and waited. The weather felt like it just turned itself off, and we were on the start line, with a quick brief and go.
I jumped to the front of the pack to hopefully avoid the wheel spray and roll down to the cotter. On the other side was the first challenge, to stay with the group up the first climb, wahoo my legs responded, and the group dropped to about 10. Each climb was a test each one getting harder but surviving....till got close to my work, and simple little climb and I was dropped legs were feeling limited but I could maintain a solid pace which held. I kept plugging away mot losing any ground I got to the short Birragi climb. I was close and felt like I could jump on the train, and just as I got close they stopped....rain jackets were coming off. Yay, I was back this time cruising behind the front 2 riders. I knew all I had to do was 1 more effort to stay with them till Fitz’s, and that was just out of Tharwa. This train was not stopping at the Tharwa check point straight through and onto the climb. I held my top end pace which was slowly dropping, I was dropping back through the group about ¾ of the way up the last rider went past but I held his wheel to the top...just. I was happy, it does not seem like much of an accomplishment to most but I was happy a little goal in my head was achieved.
We got to Fitz’s hill and I was off the back doing my own ride. It seems my diesel was now plugging away up at a similar pace as a few of the others that had blew off there steam. At the top some riders go for a little recovery but I’m happy to carry through and take the advantage. This was pretty much how it went for the rest of the ride, I plugged away overtaking riders at checkpoints and sometime's being overtaken on the roads etween. I was starting to enjoy it, things were looking good. The head wind was strong and nobody seemed to be working in groups. Plugging away now 30k’s to go I started to come alive again the end is near, so I slowly ramped it up. The pushing up Mt McDonald seemed really good still a little headwind but really hoping it would soon turn to a tail when I hit the sister’s. I throw the dice and hit the sisters as hard as I could, the tail wind was there, and it felt great to come home strong, the sisters had never felt so easy. So back to Stromlo feeling a little smashed like I had finished a short XC race with the tired leg feeling of a solo 24 hour, I was done and I left it all out on the road.
So after this effort I took it easy, I knew it would have taken its toll. Also with some bad planning on my part it seemed difficult to get the rides into work or home like I wanted. But Wednesday I got the ride home and it was great I had some fire in the legs, and rode home with some workmates, with Clayton pushing and testing my limits, and Tim keeping us very honest making it hard to get the recovery in. So all was good.
Thursday crit day, well this one was going to be different, I headed home from work due to a support later that night. The weather was miserable, my plan was to get some sleep wake up at 4:30 and get ready and go. I woke up with about 1.5 hours sleep and felt like a zombie, motivation was low to get organised and drive. So the easy option it is I did not want to roll that dice, plus the thought of muddy conditions again was a real turn off.
So the past week I feel like I have been on the coaster with some great up’s and some down’s not knowing what is coming. Don’t really know why but hopefully this afternoon after a little nap those matches will be restored to the full packet to light it up. Sometime's really we feel like this for a reason, just half the time we don't know that reason.
Sunday the Fitz’s 165k challenge, I woke up with raining weather, checked BOM, and although there was a heavy band I knew it would not last and thought I should roll the dice again and see what my legs can do. Well I got to Stromlo and watched a Commodore nearly get bogged, I did the rego, got ready and waited. The weather felt like it just turned itself off, and we were on the start line, with a quick brief and go.
I jumped to the front of the pack to hopefully avoid the wheel spray and roll down to the cotter. On the other side was the first challenge, to stay with the group up the first climb, wahoo my legs responded, and the group dropped to about 10. Each climb was a test each one getting harder but surviving....till got close to my work, and simple little climb and I was dropped legs were feeling limited but I could maintain a solid pace which held. I kept plugging away mot losing any ground I got to the short Birragi climb. I was close and felt like I could jump on the train, and just as I got close they stopped....rain jackets were coming off. Yay, I was back this time cruising behind the front 2 riders. I knew all I had to do was 1 more effort to stay with them till Fitz’s, and that was just out of Tharwa. This train was not stopping at the Tharwa check point straight through and onto the climb. I held my top end pace which was slowly dropping, I was dropping back through the group about ¾ of the way up the last rider went past but I held his wheel to the top...just. I was happy, it does not seem like much of an accomplishment to most but I was happy a little goal in my head was achieved.
We got to Fitz’s hill and I was off the back doing my own ride. It seems my diesel was now plugging away up at a similar pace as a few of the others that had blew off there steam. At the top some riders go for a little recovery but I’m happy to carry through and take the advantage. This was pretty much how it went for the rest of the ride, I plugged away overtaking riders at checkpoints and sometime's being overtaken on the roads etween. I was starting to enjoy it, things were looking good. The head wind was strong and nobody seemed to be working in groups. Plugging away now 30k’s to go I started to come alive again the end is near, so I slowly ramped it up. The pushing up Mt McDonald seemed really good still a little headwind but really hoping it would soon turn to a tail when I hit the sister’s. I throw the dice and hit the sisters as hard as I could, the tail wind was there, and it felt great to come home strong, the sisters had never felt so easy. So back to Stromlo feeling a little smashed like I had finished a short XC race with the tired leg feeling of a solo 24 hour, I was done and I left it all out on the road.
So after this effort I took it easy, I knew it would have taken its toll. Also with some bad planning on my part it seemed difficult to get the rides into work or home like I wanted. But Wednesday I got the ride home and it was great I had some fire in the legs, and rode home with some workmates, with Clayton pushing and testing my limits, and Tim keeping us very honest making it hard to get the recovery in. So all was good.
Thursday crit day, well this one was going to be different, I headed home from work due to a support later that night. The weather was miserable, my plan was to get some sleep wake up at 4:30 and get ready and go. I woke up with about 1.5 hours sleep and felt like a zombie, motivation was low to get organised and drive. So the easy option it is I did not want to roll that dice, plus the thought of muddy conditions again was a real turn off.
So the past week I feel like I have been on the coaster with some great up’s and some down’s not knowing what is coming. Don’t really know why but hopefully this afternoon after a little nap those matches will be restored to the full packet to light it up. Sometime's really we feel like this for a reason, just half the time we don't know that reason.
Sunday, October 24, 2010
Giant XTC 1 29er
Onya bike belco were awesome, and although they did not have the bike built I had a ride on the 2010 model, before I put my name on the 2011 model waiting to be built. Onya built it up the next day with a few spec changes mainly pedals, seat, and my powertap hub to be built up with a 29 rim. Onya belco did a top class job everything running smooth as silk, when it counts it is worth the extra travel from my side of town to go to the shop I perfer and I was not dissapointed.
Why the 29er, I knew all the hype etc, but I had been keen to get back on a hardtail, plus I had been doing alot of fireroad riding, I can commute through some steep hills and it just made sense for a training bike. I also like the thought of some longish offroad touring type riding where this would make a great mile eating machine.
So the bike, it has a pretty basic spec that I won't go into, but the frame and forks was were it counted for me, everything else all I wanted was reliable, and that is what you get. It took me a while before I got it out the door, I got the frameskin kit from Al (more on that later), and then the setup. I sit very forward on the bike and my first issue was that I could not quite get the seat forward enough without a 0 offset post. I had installed a straight post on my Athem so I stole it and I was ready to go. The bike is great Giant has got the geometry, spot on the the same as the Anthem only the wheelbase is slightly longer which is to be expected. The only (small) issue I have is I wish it had 2 bottle mounts. The paint is a matt black, with some different shaped tubing and has a good compromise between weight and strength. Forks are Fox nuff said, and I am impressed with the 30 speed shifting so far, and works great for the large span going to 36T.
The ride is very different to my 26 duallies and it does take some time to get use to on the single track. I did the 7 hour at stromlo single track mind race on it, before the race I had only done firetrails, but it took me about 4 hours to adapt. Going between bikes on singletrack does take some time to adapt to the other wheels but for my intended use I'm not planning on making that switch too often. But the 29er is fantastic, it really meet all my expectaions for the open tracks once you get up to speed it holds it higher without the extra effort that you need to put in for the 26er. It rolls soooo well. Steep acsents and decents it is great, on the climbs the higher hubs makes the front end stay on the ground, the rear does not want to slip with the larger tire contact patch. I was in the bike more than on it. The wheels rolled over the rocks and the wheels did not fall into the holes as much, you could almost ride the bike over anything without putting much work in. Now this all sounds great and it is in the right application.
Every positive has it's negitives when you compare a 26er and 29er. Yes the wheels roll at higher speed but it takes longer or more effort to accelerate.The wheels seem to smooth out the trail more, but they are slightly slower to react in corners and you can't pump the bike as much on dips and humps. You sit in the bike and it's great on climbs but it is not as playful on corners, and can't be thrown around as much.
In my opinion each bike has it's application, and sometimes it will be hard to draw the line and say this bike would suit this course better. Alot depends on the rider, how they ride, and size, I think it does suit the taller riders better. So in a comparison I hope I have pointed out the main differences.
All in all I'm really happy with the purchace, and the bike will fill it's role nicely. It would be a weapon with slicks on and commuting through the city on some of the tarred/conctrete path's ;).
BTW soon my Anthem will be up for sale so if you are keen give me a yell, k76wells@gmail.com
Friday, October 22, 2010
CORC/ONYA Civic/Belco Crits round 1
Motivation has been lacking a bit for the last 1.5 weeks and it has been a great little break. All I needed was a little temptation to get me back out there and this was it.
I was a bit un-easy going into a crit with very little efforts since the big one, so I decided I'd head out for a bit of a spin before work. I headed up towards the Rob Roy range, on a little tarred road this is one of the steepest climbs around and before it was tarred it was pretty much un-ride able. So I pushed the granny as my HR went sky rocketing and the bike un-controllable snaked it's way up to the top where the skydivers do there thing. It was a good little effort and within 1/2 an hour I was back home getting ready for work.
A, B, A, B was my thoughts of the day confused with which grade I should go for. A's I knew I would be lacking the pace but being able to sit back go hard within my boundary's without the tussle seemed like a good idea. B's can be full on with a solid battle jostling for positions I do find it hard to get into my own rhythm. A choice I decided I'd make when I get there.
It was great to see such a good turn out to crits on the first round. I love the atmosphere of the crits, it just seems to create this fun and exciting vibe. So I put my name down for B's, as crits is all about the close battle's and really it is not a race without it. We jumped on the line I was in second row, and we were off, I had a great clip in and jumped in behind Franky into the ST. Usually in the ST I lack a little pace, but was happy that I kept up with the front runners. The course was fireroad up and tight twisty ST back down with the only passing available really on the fireroad. With 4 laps and only 4 sections to overtake those were some solid efforts. In the end I held my own in the ST, but lacked some pace on the fireroads where I dropped back 3-4 place's. I was happy with that, last year it was reversed I sucked in the ST but smashed the roads. Hopefully I'll get some of my top end back and slowly build up and get these legs going again.
So my lungs seem like they were still burning this morning, it definitely blew out some cobwebs. I was surprised with so many riders who were backing up for 2 or even 3 grades....maybe next week my lungs will be able to pull through both B's and A's.
Here is an extra picture from Worlds, Thanks to Jason Heddle for it, it was early on Sunday morning with a few laps to go.
I was a bit un-easy going into a crit with very little efforts since the big one, so I decided I'd head out for a bit of a spin before work. I headed up towards the Rob Roy range, on a little tarred road this is one of the steepest climbs around and before it was tarred it was pretty much un-ride able. So I pushed the granny as my HR went sky rocketing and the bike un-controllable snaked it's way up to the top where the skydivers do there thing. It was a good little effort and within 1/2 an hour I was back home getting ready for work.
A, B, A, B was my thoughts of the day confused with which grade I should go for. A's I knew I would be lacking the pace but being able to sit back go hard within my boundary's without the tussle seemed like a good idea. B's can be full on with a solid battle jostling for positions I do find it hard to get into my own rhythm. A choice I decided I'd make when I get there.
It was great to see such a good turn out to crits on the first round. I love the atmosphere of the crits, it just seems to create this fun and exciting vibe. So I put my name down for B's, as crits is all about the close battle's and really it is not a race without it. We jumped on the line I was in second row, and we were off, I had a great clip in and jumped in behind Franky into the ST. Usually in the ST I lack a little pace, but was happy that I kept up with the front runners. The course was fireroad up and tight twisty ST back down with the only passing available really on the fireroad. With 4 laps and only 4 sections to overtake those were some solid efforts. In the end I held my own in the ST, but lacked some pace on the fireroads where I dropped back 3-4 place's. I was happy with that, last year it was reversed I sucked in the ST but smashed the roads. Hopefully I'll get some of my top end back and slowly build up and get these legs going again.
So my lungs seem like they were still burning this morning, it definitely blew out some cobwebs. I was surprised with so many riders who were backing up for 2 or even 3 grades....maybe next week my lungs will be able to pull through both B's and A's.
Here is an extra picture from Worlds, Thanks to Jason Heddle for it, it was early on Sunday morning with a few laps to go.
Wednesday, October 20, 2010
World Solo 24 hour
This was the big one for the year and it did not disappoint. There were rumours flying, the track was going to be a tough one and I just got into the right frame of mind to just nail it and accept whatever happens.
But first of all I got to say a huge thanks to Russ, Stuart, CORC, and all the volunteers. It was really a great race with little issues in the end.
Well done to all that pushed through the suffering, and everyone did suffer. No cruising or half breaks on this track, just work work and work. So many people with stomach issues including me, it just seemed with all the core working on the up's and then the rough pork barrel the stomach's were just not playing the game with anyone.
It has been a huge few years, and I seem to have been doing allot of building towards the next solo 24. So for now I’m really happy to just enjoy the result. Kendra has been so great, putting my training first. We have missed out on quite a bit in this lead up, and the family and friends have all made sacrifices for the one race. It can never be underestimated how much work really goes into these events.
The sun came up and the new goal in mind, I did some dodgy calculations in my head and with a plan of trying to make an extra 19th lap, I had a mission. No I was not chasing positions, I had what I could achieve in my own head and I wanted to finish it off with what I had left. After 3 strong (for that time) laps, and then really feeling it, I had figured I had stuffed it and could not quite make it.....Until my support had the confidence in me. I still did not have much left, feeling very wasted and out of energy and finishing off my lap I rode past the pit's on my way down to the line, where I heard Grantley going off. I got to the line with 3min and 5 sec to spare, I knew I was up for one last lap. Usually an easy glory lap but nah I wanted to finish it off and I felt OK considering but on a little high knowing I had meet that little goal. So the crew stocked up on some food I hit it up for one last time, as fast as possible.
My support was awesome.
Kendra has been there for the long haul through all the training, making sacrifices, and giving up so many little things. She really knows how to run the support for me, and I can’t do it without her. She was doing everything to work out my stomach issue, and kept it all smooth and almost all non-stop. She knows me so well that only a small conversation is all that is needed for her to know exactly what is needed and what is going on.
Scott and Karl never missed a beat. Every bike change I had a clean new bike ready to ride. Both gave up there weekends, both missed time with their family, and it meant allot to me to have you guys there. You kept it all running so smooth.
But it was not just those 3 it seemed a crew of good mates was there at Stromlo helping each other in every possible way, just making the hard yards that little easier.
My nephew and niece (Ethan and Giann) passing me a drink bottle, and a big cheer spurred me up for another lap. It was so good to have the friends that come out, and really made the race what it was and all worth it. So thanks again to all who came out and the messages were also great.
Club Lime really did make my upper body ready for the rough and demanding course, a combination for boxfit classes, weight training, and various other little things all contributed to having very little soreness.
FTP training did a great job as always and really well prepared me for the efforts, Mark even sorted my saddle issue. FTP really offer a complete package and in my view are leading the way in coaching.
The cool stats
Number of laps: 19
Finished: 7th in Cat
Number of hours on the bike: roughly 24 hours and fifty something minutes
Vertical meters climbed: 9500
Number of times to the top of Stromlo: 38
Distance: I think it was 18K's a lap, so 342k's.
Stacks: 0 although at one stage I was on my front wheel for way too long.
Radical Light lumens: 2518.
But first of all I got to say a huge thanks to Russ, Stuart, CORC, and all the volunteers. It was really a great race with little issues in the end.
Well done to all that pushed through the suffering, and everyone did suffer. No cruising or half breaks on this track, just work work and work. So many people with stomach issues including me, it just seemed with all the core working on the up's and then the rough pork barrel the stomach's were just not playing the game with anyone.
It has been a huge few years, and I seem to have been doing allot of building towards the next solo 24. So for now I’m really happy to just enjoy the result. Kendra has been so great, putting my training first. We have missed out on quite a bit in this lead up, and the family and friends have all made sacrifices for the one race. It can never be underestimated how much work really goes into these events.
Pre race was all the little things, sunscreen; do I wear my compression top on a hot day? Have I got everything out ready to go, glasses clean, tyre pressures, now where did I put my gloves? But we needed to be ready early, and wait for the elites to have the head start. Listening to the speeches, watching the elites was a great atmosphere and set the mood. It was good to see them head off, and I was keen to just get out there.
Before I knew it we were heading on the start line waiting for the gun, we were off, and a very easy run that went without a hitch, and I was feeling right at home on the bike. That was really when my race became a bit of a blur; I really got into my own head space and did not think about the hurt. My first 4 laps all was great, riding well and happy with how it was turning over. Then the stomach issues started and it was very early on. I felt like I was having too many liquid carbs so it was onto water. When I came good I’d try another type and liquid carb but it seemed nothing was going to make my stomach feel right. My race really flowed by how I felt and that was how I remember it. Solids seemed to work so I was eating when I could and the odd up & go, and coke was thrown in.....somehow it got me through. Every lap all I wanted to do was blast through the pork barrel with the thought of less time in there the better, and nailing the skyline and luge each time was awesome. Riding the 2 descents at night I could tell I had the advantage my 2 radical lights just made it day, and I can happily say no one caught me on either of these descents at night, so a huge thanks go's to the Rad man. The climbing seemed to never end with not much flat, and quick descents it was all push push push. I don't really or truly know where the night went but it just seemed really quick, when Kendra said this will be your last battery change I was excited I knew it was time to lift the game and set a new goal to the finish.
The sun came up and the new goal in mind, I did some dodgy calculations in my head and with a plan of trying to make an extra 19th lap, I had a mission. No I was not chasing positions, I had what I could achieve in my own head and I wanted to finish it off with what I had left. After 3 strong (for that time) laps, and then really feeling it, I had figured I had stuffed it and could not quite make it.....Until my support had the confidence in me. I still did not have much left, feeling very wasted and out of energy and finishing off my lap I rode past the pit's on my way down to the line, where I heard Grantley going off. I got to the line with 3min and 5 sec to spare, I knew I was up for one last lap. Usually an easy glory lap but nah I wanted to finish it off and I felt OK considering but on a little high knowing I had meet that little goal. So the crew stocked up on some food I hit it up for one last time, as fast as possible.
My support was awesome.
Kendra has been there for the long haul through all the training, making sacrifices, and giving up so many little things. She really knows how to run the support for me, and I can’t do it without her. She was doing everything to work out my stomach issue, and kept it all smooth and almost all non-stop. She knows me so well that only a small conversation is all that is needed for her to know exactly what is needed and what is going on.
Scott and Karl never missed a beat. Every bike change I had a clean new bike ready to ride. Both gave up there weekends, both missed time with their family, and it meant allot to me to have you guys there. You kept it all running so smooth.
But it was not just those 3 it seemed a crew of good mates was there at Stromlo helping each other in every possible way, just making the hard yards that little easier.
My nephew and niece (Ethan and Giann) passing me a drink bottle, and a big cheer spurred me up for another lap. It was so good to have the friends that come out, and really made the race what it was and all worth it. So thanks again to all who came out and the messages were also great.
Club Lime really did make my upper body ready for the rough and demanding course, a combination for boxfit classes, weight training, and various other little things all contributed to having very little soreness.
FTP training did a great job as always and really well prepared me for the efforts, Mark even sorted my saddle issue. FTP really offer a complete package and in my view are leading the way in coaching.
The cool stats
Number of laps: 19
Finished: 7th in Cat
Number of hours on the bike: roughly 24 hours and fifty something minutes
Vertical meters climbed: 9500
Number of times to the top of Stromlo: 38
Distance: I think it was 18K's a lap, so 342k's.
Stacks: 0 although at one stage I was on my front wheel for way too long.
Radical Light lumens: 2518.
 |
| Sorry not done yet :) |
All in all I'm pretty happy usually there are bigger issues to solve and it is great to have a nice what felt like a clean run. Next up the 100mile escape cobra mountain, looking forward to that. But at the moment I feel it is time to re-asses where I am at and where I'm going. I love 24 hour racing but feel I am lacking something and feel the urge for something different. No I'm not out of 24 hour racing it just means I might not specifically train for one, I think I have been doing way too much of that ;). Plus I hope I have the time to do some renovations and generally clean up the house a little.
Friday, October 8, 2010
Linky's for Worlds
Here are the links for the World solo Champs:
http://www.castech.com.au/Results/Comp/WSC24
http://www.corc24hour.com.au/index.asp?IntCatId=14
And look out for number 264 ;).
http://www.castech.com.au/Results/Comp/WSC24
http://www.corc24hour.com.au/index.asp?IntCatId=14
And look out for number 264 ;).
Friday, September 24, 2010
Knock, knock.....
Yep I’m here and allot has been happening, more riding and looking after myself than anything else really.
Over the past month or so it has been a really solid final build and I can’t be happier with the way it has been going. Now it is time to do the final work in the lead up.
I did the Stromlo 7 hour Single track mind race, after a huge week of riding I finished with the aim of getting the pits right, and with minimal stoppage, and plenty of energy to keep it all going at 24 pace I was pretty happy with how it all went really. Last week was a big one the FTP training camp, and it was awesome. The camp really dialled me in, in every possible way, and there is nothing better than doing it with a great bunch of blokes. Mark, Sally, Dean and the rest of the crew did a fantastic job to make it all happen. It was just as good nah I got to say better than last year’s camp and there is always lots to be gained in these sorts of environments. It is always a good sign that Fenz has been training us right when most of us were smashing out personal bests throughout the camp all peaking at the right time. I can’t wait to see how well the crew goes in a few weeks time. So a huge thanks to everyone involved it really made for a great week. I can't forget the Torq products, everyone seems to be firing on the stuff, and backing up stronger than the day before.
I’m also riding for the Juvenile Diabetes Research Fund, so if you can spare some of your hard earned please help and donate here:
http://www.everydayhero.com.au/anytimefitness_torqnutrition
No doubt it will provide me with that little bit extra and dig that little bit harder.
Now bring on the Taper.
Over the past month or so it has been a really solid final build and I can’t be happier with the way it has been going. Now it is time to do the final work in the lead up.
I did the Stromlo 7 hour Single track mind race, after a huge week of riding I finished with the aim of getting the pits right, and with minimal stoppage, and plenty of energy to keep it all going at 24 pace I was pretty happy with how it all went really. Last week was a big one the FTP training camp, and it was awesome. The camp really dialled me in, in every possible way, and there is nothing better than doing it with a great bunch of blokes. Mark, Sally, Dean and the rest of the crew did a fantastic job to make it all happen. It was just as good nah I got to say better than last year’s camp and there is always lots to be gained in these sorts of environments. It is always a good sign that Fenz has been training us right when most of us were smashing out personal bests throughout the camp all peaking at the right time. I can’t wait to see how well the crew goes in a few weeks time. So a huge thanks to everyone involved it really made for a great week. I can't forget the Torq products, everyone seems to be firing on the stuff, and backing up stronger than the day before.
I’m also riding for the Juvenile Diabetes Research Fund, so if you can spare some of your hard earned please help and donate here:
http://www.everydayhero.com.au/anytimefitness_torqnutrition
No doubt it will provide me with that little bit extra and dig that little bit harder.
Now bring on the Taper.
Tuesday, August 24, 2010
Steamed Kiev
After today's session I thought I would try Club Lime's steam room. My legs were a little smashed and I was feeling the hurt towards the end of today's ride. Actually the hurt was a good feeling, I can usually tell when I'm ready for a 24 hour and I get the legs where they feel like they can just keep it going even if they do hurt ;), it is a good sign. But I've only just got myself back to a good level (after the setbacks) and there is still a long way to go to be pushing it too hard.
So it was my first time in the cooker and I have to say I suffered. I felt OK but within a few minutes my heart rate was up over 140 I was dripping sweat, and lying with my legs elevated was making my toes feel like they were on fire. I held in there for another 5 minutes till I went for some cool air. It is not one thing that takes it out of you just it all put together. I did this a 2 more times till I thought I heard an oven timer go off. I took me a few minutes till my skin went back to a normal color and I started to feel good again, it really made me feel like I had a fever.
So why do it?
Eliminate toxins
Rejuvenate and hydrate the skin
Boost the immune system
Enhance the respiratory system
Relieve stress and relax muscles
And hopefully increase red blood cells
I also had the feel good feeling you get after a hard session. So for less than 30 minutes of time there are plenty of benefits to be had. Plus it is something slightly different to jumping in the spa and squirting myself with massage jets :).
So overall things have been slowly coming back together and really been enjoying the riding. Did a solid session with Jase and Gary over a week ago now but it definitely pushed me to my limits and the fun factor was right up there. Another solid session with Clayton over the weekend pushing hard through the whole ride.
Plus a new bike a Giant XTC 29er the new 2011 model that has already seen about 15 hours in just over a week, but more on that later. Still deciding what I will ride for this weekend at the single track mind 7 hour at stromlo, I'm hoping to either have my new freehub arrive for the powertap (which is now setup for the 29er), or my new saddles, I don't expect they will be here by then though.
So it was my first time in the cooker and I have to say I suffered. I felt OK but within a few minutes my heart rate was up over 140 I was dripping sweat, and lying with my legs elevated was making my toes feel like they were on fire. I held in there for another 5 minutes till I went for some cool air. It is not one thing that takes it out of you just it all put together. I did this a 2 more times till I thought I heard an oven timer go off. I took me a few minutes till my skin went back to a normal color and I started to feel good again, it really made me feel like I had a fever.
So why do it?
Eliminate toxins
Rejuvenate and hydrate the skin
Boost the immune system
Enhance the respiratory system
Relieve stress and relax muscles
And hopefully increase red blood cells
I also had the feel good feeling you get after a hard session. So for less than 30 minutes of time there are plenty of benefits to be had. Plus it is something slightly different to jumping in the spa and squirting myself with massage jets :).
So overall things have been slowly coming back together and really been enjoying the riding. Did a solid session with Jase and Gary over a week ago now but it definitely pushed me to my limits and the fun factor was right up there. Another solid session with Clayton over the weekend pushing hard through the whole ride.
Plus a new bike a Giant XTC 29er the new 2011 model that has already seen about 15 hours in just over a week, but more on that later. Still deciding what I will ride for this weekend at the single track mind 7 hour at stromlo, I'm hoping to either have my new freehub arrive for the powertap (which is now setup for the 29er), or my new saddles, I don't expect they will be here by then though.
Sunday, August 1, 2010
A little trivia for you
What mountain am I standing on?
Click on it pic to make it larger
Put your answer in the comments :)
It was good to be back this weekend, I tried a new Spesh phenom saddle and it seemed really good, hopefully after a little settle in a long ride will make my decision on if it is a go'er.
Now bring on the nice riding weather!
Monday, July 26, 2010
It is all in a spin
Since the last post I had an awesome ride with the boy's and girls to the coast. It was meant to be a return ride for me but with a re-occurring issue that haunted me a year ago did raise it's ugly head. But I can't let that ruin an otherwise perfect weekend. We had a fantastic bunch of experienced riders which who were all there for the fun and some solid training before October. The trails were fantastic with great views to check out some of the camera work check out these blogs, me with my phone camera really did not do anything justice:
Ty's blog entry
Jase's blog entry
As you can see smiles all round, and really well organised by Ed.
But over the past 6-8 weeks I have been hit pretty hard by a few bugs going around and this last one has hit really hard. Over a week off everything (feeling really lazy) and it is still there. So all up not much training going on and it is all coming up way too fast. So who knows what will happen in October but I really need to get back out there. With this week also lost it really only leaves me with about 6 weeks of training not including recovery weeks and tapers. I may not be in the best form but hopefully a smooth run on some home turf will be all I need to meet my goal.
It seems I am always on the hunt for a smooth run, throughout the years I have felt a little like Mark Webber in his first few years in F1, and trying to iron out any unforeseen issues. I think I am almost there with the purchase of some Rudy project's for some prescription eye protection, and with some saddle testing in a few weeks, I think I am on the right road. It is very annoying when these problems only arise in specific conditions once or twice a year sometimes it is hard to nail the actual issue (especially when there are so many other things that come into play). I am always on the hunt for that little bit of extra info about my body, as 24 hour racing can always seem to make the little unknown issue you do have into a big one.
So I'll push on and really make the last sessions count, no doubt though I will be trying to building up a steep consistent sharp peak till my last week of training.
This is going to be tough.
Ty's blog entry
Jase's blog entry
As you can see smiles all round, and really well organised by Ed.
But over the past 6-8 weeks I have been hit pretty hard by a few bugs going around and this last one has hit really hard. Over a week off everything (feeling really lazy) and it is still there. So all up not much training going on and it is all coming up way too fast. So who knows what will happen in October but I really need to get back out there. With this week also lost it really only leaves me with about 6 weeks of training not including recovery weeks and tapers. I may not be in the best form but hopefully a smooth run on some home turf will be all I need to meet my goal.
It seems I am always on the hunt for a smooth run, throughout the years I have felt a little like Mark Webber in his first few years in F1, and trying to iron out any unforeseen issues. I think I am almost there with the purchase of some Rudy project's for some prescription eye protection, and with some saddle testing in a few weeks, I think I am on the right road. It is very annoying when these problems only arise in specific conditions once or twice a year sometimes it is hard to nail the actual issue (especially when there are so many other things that come into play). I am always on the hunt for that little bit of extra info about my body, as 24 hour racing can always seem to make the little unknown issue you do have into a big one.
So I'll push on and really make the last sessions count, no doubt though I will be trying to building up a steep consistent sharp peak till my last week of training.
This is going to be tough.
Friday, July 2, 2010
What is happening
It's too cold that's what is happening.
Last weekend we had Mike and Sarah down from Sydney and although it was a little cold and a little wet we had an awesome weekend. It was a good chance for some quality training and we did really well. Bunch ride Saturday then a hit out at Stromlo, I think we rode every way possible up to the top apart from the tar of course. A great weekend had.
During the week it all been about the trainer plus some boxing of course ;). but this weekend hopefully another bunch ride weather pending, then try out the gravity XC on Sunday. This one will be new to me and should be a bit of fun. Lets see how my descending skills go ;).
Next weekend will be a big one the C2C (Canberra to the coast 200k's then 160k's back) should be a big one with the boys can't wait better get organised.
So there you go a quick update. Oh I maybe in the sights of some new eyes, looks like the Rudy Projects will be the pick, with prescription and interchangeable lens's. I was thinking of the Oakley's but way too expensive to have a few lens's with prescription. I just hope there is not fogging with the Rudy's, of cause the sales lady says no you will have no problems at all. Now which colour lens should I get?? Better look at JD's site for some recommendations.
Last weekend we had Mike and Sarah down from Sydney and although it was a little cold and a little wet we had an awesome weekend. It was a good chance for some quality training and we did really well. Bunch ride Saturday then a hit out at Stromlo, I think we rode every way possible up to the top apart from the tar of course. A great weekend had.
During the week it all been about the trainer plus some boxing of course ;). but this weekend hopefully another bunch ride weather pending, then try out the gravity XC on Sunday. This one will be new to me and should be a bit of fun. Lets see how my descending skills go ;).
Next weekend will be a big one the C2C (Canberra to the coast 200k's then 160k's back) should be a big one with the boys can't wait better get organised.
So there you go a quick update. Oh I maybe in the sights of some new eyes, looks like the Rudy Projects will be the pick, with prescription and interchangeable lens's. I was thinking of the Oakley's but way too expensive to have a few lens's with prescription. I just hope there is not fogging with the Rudy's, of cause the sales lady says no you will have no problems at all. Now which colour lens should I get?? Better look at JD's site for some recommendations.
Saturday, June 26, 2010
Husky 100k'er
What a great race, I expected it to be good but not this much fun.
After getting over my sickness and back on the bike last week with a good solid few sets of training, I was keen to not compromise it and get in a good session on Saturday so I did the Bakery bunch ride before we headed off to Huskinson. I found the bunch ride hard as usual and got dropped in the same spot I always do but I find a little group to tag onto to finish off the ride. It is always a good session and a very quick spin around Canberra.
So the race venue here we come, and the place was buzzing and had an awesome feel, but for us it was a quick rego and into Nowra for a nice dinner with Mike. Sunday morning came real quick and a little chat and it was not long before I was on the start line. All the elite’s and a lot of others were keen to get a quick start and headed off in the first group. I was happy to sit back in the second and hopefully have a good start without a mass of riders in front of me and it worked perfectly. Off from the front row we hit the trails without going into the red zone I was happy to get into the single track first, and everyone seems happy behind me for the first couple of k’s till I miss read an arrow thinking there was single track there where it was actually pointing for a fire road further down, no issue but I jumped in behind a few riders. From here on I was pretty much losing ground on the up’s but making up lots of ground on the down’s. There were plenty of puddles and little river crossings, and heading up to one there were about 3 riders walking the edge up to their knees I decided to run the risk and ride it, and it paid off. But around the 30k mark there was another but a big pool of mud there was only a small lumpy section to the side, and losing a little speed and balance I was forced to put a foot down, and down it went. I sunk and my knee was under with my hand, handlebar and calf on my other leg, bugger, but I was sure it won’t be long till there was another creek to wash off ;).
Keeping it going while trying to brake with a muddy finger and lever I was trying to keep consistent noting every hour I was hitting the 20k marker. So 2 hours in 40k’s down but I dropped off the pace a little during the next 30k’s dropping about 15 minutes and adding 1:45 to my time, but it was the 70k mark and it was time to finish it off how I started. So I hit it out catching a lot of 50k’ers long the way and managed to get across the line in 5h 12min. I was pretty happy with that considering I had worked it into my training without backing off and I have continued my intervals this week.
The trails were awesome while there were a few mud pools and water crossings everywhere else was perfect track. A really good mixture of single track and fire roads/double track it was never boring. I’ll definitely be back next year Blackheart did an awesome job and so did the Vollies thanks guys. Also after the first cancellation I am so glad they did they really made the right decision, I was down there when it was raining and after seeing the course after a pretty good dry spell, I would not have liked to attempt it with that rain, plus my bike would not have recovered ;).
Lucky for us we also had the Monday off so on our way back we had a few laps of Cabbage tree I really love this place and Kendra did too (she is still dreaming about it, and the smile has not gone from her face). So no doubt we will plan a few more little trips down there for some more fun.
On a side note have a look at this little gadget:
http://www.ibikesports.com//ibikedash/index.html
I have not had a good look at it yet, but turn your iphone into a power meter that is pretty cool. It seems to work in a similar way to my current ibike, so it may not be good for off road, but hopefully with the lack of calibration and better sensor’s it can be a little bit easier to get it correct and accurate. Essentially it still guesstimates the power output measuring all the riders forces calculating a power number.
After getting over my sickness and back on the bike last week with a good solid few sets of training, I was keen to not compromise it and get in a good session on Saturday so I did the Bakery bunch ride before we headed off to Huskinson. I found the bunch ride hard as usual and got dropped in the same spot I always do but I find a little group to tag onto to finish off the ride. It is always a good session and a very quick spin around Canberra.
So the race venue here we come, and the place was buzzing and had an awesome feel, but for us it was a quick rego and into Nowra for a nice dinner with Mike. Sunday morning came real quick and a little chat and it was not long before I was on the start line. All the elite’s and a lot of others were keen to get a quick start and headed off in the first group. I was happy to sit back in the second and hopefully have a good start without a mass of riders in front of me and it worked perfectly. Off from the front row we hit the trails without going into the red zone I was happy to get into the single track first, and everyone seems happy behind me for the first couple of k’s till I miss read an arrow thinking there was single track there where it was actually pointing for a fire road further down, no issue but I jumped in behind a few riders. From here on I was pretty much losing ground on the up’s but making up lots of ground on the down’s. There were plenty of puddles and little river crossings, and heading up to one there were about 3 riders walking the edge up to their knees I decided to run the risk and ride it, and it paid off. But around the 30k mark there was another but a big pool of mud there was only a small lumpy section to the side, and losing a little speed and balance I was forced to put a foot down, and down it went. I sunk and my knee was under with my hand, handlebar and calf on my other leg, bugger, but I was sure it won’t be long till there was another creek to wash off ;).
Keeping it going while trying to brake with a muddy finger and lever I was trying to keep consistent noting every hour I was hitting the 20k marker. So 2 hours in 40k’s down but I dropped off the pace a little during the next 30k’s dropping about 15 minutes and adding 1:45 to my time, but it was the 70k mark and it was time to finish it off how I started. So I hit it out catching a lot of 50k’ers long the way and managed to get across the line in 5h 12min. I was pretty happy with that considering I had worked it into my training without backing off and I have continued my intervals this week.
The trails were awesome while there were a few mud pools and water crossings everywhere else was perfect track. A really good mixture of single track and fire roads/double track it was never boring. I’ll definitely be back next year Blackheart did an awesome job and so did the Vollies thanks guys. Also after the first cancellation I am so glad they did they really made the right decision, I was down there when it was raining and after seeing the course after a pretty good dry spell, I would not have liked to attempt it with that rain, plus my bike would not have recovered ;).
Lucky for us we also had the Monday off so on our way back we had a few laps of Cabbage tree I really love this place and Kendra did too (she is still dreaming about it, and the smile has not gone from her face). So no doubt we will plan a few more little trips down there for some more fun.
On a side note have a look at this little gadget:
http://www.ibikesports.com//ibikedash/index.html
I have not had a good look at it yet, but turn your iphone into a power meter that is pretty cool. It seems to work in a similar way to my current ibike, so it may not be good for off road, but hopefully with the lack of calibration and better sensor’s it can be a little bit easier to get it correct and accurate. Essentially it still guesstimates the power output measuring all the riders forces calculating a power number.
Thursday, June 10, 2010
Bugs I hate them......
Over the last week I have been smashed by a bug, so this means time off from riding (plus work), and the decision to not do the Single track mind round 3 race. I'm dissapointed about the race as they are great fun and an awesome seires. So with my energy levels starting to return I'm keen to get back on it and start firing again. I have been tempted to put my rego in to do the Angry Doctor 100k having done it the past 2 years but decided not to. I love the race but it will be just before the FTP training camp and with a few weekends away around that time I decided I'll keep the $140, and use it to make sure the bikes are in good order before Worlds. It can get silly sometime's how much we spend on these things, and the slight increase does turn me off a little.
I have had a bit of a look into this site too:
http://www.cycle2max.com/
It is pretty cool just entering your area, looking at the hill cliimbs or circuits and peoples times, might just give me a few targets to aim for as well as keeping a log of my times. Maybe I should add some longer circuits ;).
Bring on the Husky in nearly a week, can't wait for that one after getting a little taste of the tracks.
I have had a bit of a look into this site too:
http://www.cycle2max.com/
It is pretty cool just entering your area, looking at the hill cliimbs or circuits and peoples times, might just give me a few targets to aim for as well as keeping a log of my times. Maybe I should add some longer circuits ;).
Bring on the Husky in nearly a week, can't wait for that one after getting a little taste of the tracks.
Saturday, May 22, 2010
Single track mind 8 hour round 2
Looks like everyone had some fun, nice work Carlso.
What a fun one, OK some things did not go to plan but it worked out in the end.
I headed down on the Saturday and got a nice little lap in just to check the course out. I really liked it nice and fast with a few log roll’s a bit sandy but a course that kept entertaining.
Saturday morning came and it was not long till we were off, OK some people were facing the wrong way and unseated, but the nice longish uphill fireroad sorted most of us out, and anyway we had 8 hours to do that. The laps rolled through pretty nicely for the first few hours it was great catching up with a few mates. But things were going to take a little stumble as I began to feel a little sick, I took some time to drink a full bottle of water when I came through, then a little rub of my dusty eyes and there it goes…..cloudy vision. So I took this time to clean myself up get organized again trying to let my eyes come good before heading back out. I did that after dropping a lap and really starting to enjoy myself again when my rear gear cable broke, leaving me in the hardest cog at the back. I pushed on and finished that lap off and shortened the cable so I would have a smaller range of lower gears worked well. So pushed on just enjoying myself till the end.
Happy days, I somehow managed to still ride for 7h and 30-40 minutes, and even though things did not go great I did learn some things about some unanswered questions that has been bugging me for a few years.
Whatever happens in an event’s it is always good to learn that bit more about yourself, and then push on to improve that little bit more.
Wednesday, May 12, 2010
Power Vs Heart rate
Until you really use power it is really hard to outlay the earned $$, when you really don’t know what you are getting. So I thought I would show a data plot to try to outline the benefit. Last week I did my FTP test and although I did the best I could, I could have finished with a higher number if I was more consistent with my power output, but really did not know a solid number to aim for. Yesterday I did an interval set, with the aim to keep my power consistent and at the right level. I think I nailed it (I know my number’s aren’t that high, only got a little engine ;)), and pushed my limits, although my legs did show signs of fatigue towards the end (power fluctuations). When you look at the data you can see the benefits of power quite clearly. So here it is (BTW click on the pic to enlarge):
As you can see I did lots of short intervals ranging in time but incorporated it into 4 major sets. My power (yellow) was very consistent across 3 sets and only dropped a little in the 4th where my cadence (green) was increased to over 100rpm. The first 2 major sets I kept my cadence the same and increased it a little in each of the last 2 sets. My Heart rate (red) increased throughout the whole first set (10min), then remained steady for the second set. The 3rd and 4th sets Heart rate increased throughout and followed my power level to some extent, the heart rate increased compared to the first 2 sets was due to the increase in cadence.
In any interval set you want to keep consistent throughout the whole set (unless there are planned surges), in my first set it took 8-9 minutes till I my heart rate caught up to my power output. If I was working from my heart rate I would no doubt have been pushing too hard at the beginning and then not hard enough towards the end. Even in the 2nd set after a 3 minute recovery it took a minute to rise and was not till I went a little harder (harder than I should have) that it rose to the right level. So especially short intervals or sets where you are not totally warmed up you will not have a consistent output. Heart rate can also be influenced by fatigue or stress; you may find working with Heart rate some days it just does not go up even though your perceived effort feels like it should be higher. Without power you will never truly know what your effort is, there is always the heart rate delay, and in-consistency’s for it to be used as a measure.
In summary there are benefits to both. Heart rate shows the body’s response to the effort and other stress’s in life, while power is the right tool for intervals and being consistent, measuring efforts, and testing for improvements. But it is not till you work with both till you have the right tools to answer your question’s as long as you have right knowledge, know your limits, you should have a good chance of stopping yourself from over-training or at the other end train that bit harder to get the most out of yourself.
Now I’m no expert just the things I have picked up from my own experiences and reading, but hopefully if someone is thinking of going with power hopefully I have answered some questions. For reference I used my ibike on the trainer setup specifically for that trainer so values are accurate, I currently also use a powertap on the mountain bike. To be honest in the future I would only buy a “true” power meter like the Power Tap or SRM or Quark or Metrigear that either use torque or strain gauges. It seems all other units need to be setup accurately and calibrated correctly which is very hard to do, how can you tell if it is correct or not? The MetriGear unit I really like measured at the pedal with lots of torque sensor’s to indicate the angle and force of every point on each pedal stroke, you got to love that. Check this out for the geeks ;) http://www.metrigear.com/news/ have a look at the pedal force profile link, hopefully it will be released soon. Torque will be the next thing after power without a doubt, for high power outputs you need to be efficient don’t you, and being able to check these values for each leg is another bonus.
Now does it all work and make you much better compared to just listening to your body don't know there are alot of awesome riders out there without all this data, and insead of looking at it maybe we should just ride ;).
As you can see I did lots of short intervals ranging in time but incorporated it into 4 major sets. My power (yellow) was very consistent across 3 sets and only dropped a little in the 4th where my cadence (green) was increased to over 100rpm. The first 2 major sets I kept my cadence the same and increased it a little in each of the last 2 sets. My Heart rate (red) increased throughout the whole first set (10min), then remained steady for the second set. The 3rd and 4th sets Heart rate increased throughout and followed my power level to some extent, the heart rate increased compared to the first 2 sets was due to the increase in cadence.
In any interval set you want to keep consistent throughout the whole set (unless there are planned surges), in my first set it took 8-9 minutes till I my heart rate caught up to my power output. If I was working from my heart rate I would no doubt have been pushing too hard at the beginning and then not hard enough towards the end. Even in the 2nd set after a 3 minute recovery it took a minute to rise and was not till I went a little harder (harder than I should have) that it rose to the right level. So especially short intervals or sets where you are not totally warmed up you will not have a consistent output. Heart rate can also be influenced by fatigue or stress; you may find working with Heart rate some days it just does not go up even though your perceived effort feels like it should be higher. Without power you will never truly know what your effort is, there is always the heart rate delay, and in-consistency’s for it to be used as a measure.
In summary there are benefits to both. Heart rate shows the body’s response to the effort and other stress’s in life, while power is the right tool for intervals and being consistent, measuring efforts, and testing for improvements. But it is not till you work with both till you have the right tools to answer your question’s as long as you have right knowledge, know your limits, you should have a good chance of stopping yourself from over-training or at the other end train that bit harder to get the most out of yourself.
Now I’m no expert just the things I have picked up from my own experiences and reading, but hopefully if someone is thinking of going with power hopefully I have answered some questions. For reference I used my ibike on the trainer setup specifically for that trainer so values are accurate, I currently also use a powertap on the mountain bike. To be honest in the future I would only buy a “true” power meter like the Power Tap or SRM or Quark or Metrigear that either use torque or strain gauges. It seems all other units need to be setup accurately and calibrated correctly which is very hard to do, how can you tell if it is correct or not? The MetriGear unit I really like measured at the pedal with lots of torque sensor’s to indicate the angle and force of every point on each pedal stroke, you got to love that. Check this out for the geeks ;) http://www.metrigear.com/news/ have a look at the pedal force profile link, hopefully it will be released soon. Torque will be the next thing after power without a doubt, for high power outputs you need to be efficient don’t you, and being able to check these values for each leg is another bonus.
Now does it all work and make you much better compared to just listening to your body don't know there are alot of awesome riders out there without all this data, and insead of looking at it maybe we should just ride ;).
Tuesday, May 4, 2010
Hitting it hard, a great way to start.
On a new program, and why not start off with an FTP (functional threshold power) test . With a broken spoke on my powertap wheel I decided the indoor trainer was the way to hurt, with my ibike set on trainer mode I was ready to go. Usually it is good to do similar tests and keep them consistent but being eager and not wanting to wait for my rear wheel and not 100% trusting the cal with the ibike in real life situations, the trainer it is. I have just setup my room with a ceiling fan and hopefully the morning air coming through the window will be enough to keep me cool. Over winter this might make a good reference each test will be super consistent and I can see how effective my program has been up to Worlds and monitor any improvements.
I must admit usually I’m not a fan of the trainer especially for long sessions but know the benefits and I did find it really hard to keep going after 10min when my legs seemed to drop 30 watts. But I managed to push through and bring my legs to a shaking jelly mess by the end. I think that makes the hardest I have ever pushed for a 20min session, with an average HR of 173, that has crept up a beat since the last test.
Although it was not my best output, some could argue that being indoors you seem to drop power (mainly me) ;), I am somehow really happy with the effort. This will give me a new baseline for future testing. Now the hard part, training and trying to beat the effort…what comes next after shaking legs?? I hope it is not passing out.
I must admit usually I’m not a fan of the trainer especially for long sessions but know the benefits and I did find it really hard to keep going after 10min when my legs seemed to drop 30 watts. But I managed to push through and bring my legs to a shaking jelly mess by the end. I think that makes the hardest I have ever pushed for a 20min session, with an average HR of 173, that has crept up a beat since the last test.
Although it was not my best output, some could argue that being indoors you seem to drop power (mainly me) ;), I am somehow really happy with the effort. This will give me a new baseline for future testing. Now the hard part, training and trying to beat the effort…what comes next after shaking legs?? I hope it is not passing out.
Thursday, April 22, 2010
Single track mind round 1 Lithgow
This one being 2 weeks after the Nationals was always going to be one for fun and trying some new things. Since the Nationals I really have been in down time I have been unmotivated for the early rides and really catching up on sleep and some mental rest. I think with daylight savings coming to an end and the drop in temperature removed the last enthusiasm I had, but I think it was what I have needed before the next training block. I have been looking at improvements and made some good steps as to where I need to go in preparation to Worlds.
Saturday morning I was meeting Grantley for the road trip, pretty simple overnighter 2 tents, gazebo, box full of food, clothes, and tools and away we go, with a nice little Bakery stop on the way….yum yum. Then we were there and a quick little lap, setup, dinner, bed, and it was race day.
The track at Lithgow was a good one if you could ride it fast, and being very rooty, with some steep short climbs it was going to be a tough little 8 hours. We headed down towards the start and with a little confusion and not much time to get ready the word go was said as I was removing a big stick from in front of my wheel. So a frantic throw and clip in and we were away.
It was a good first lap and it was not long sorting positions and feeling comfortable and easing into a nice pace. I was feeling great trying my best to using some good skills to maintain my speed and conserve some power and energy. Half way through the second lap I could feel some hand pain and numbness in my hands come back from the Nationals. My back was tight and sore from a little muscle strain 1.5 weeks ago. So really it was not long till I was in the hurt box. I just kept at my usual things and plugged away at a sensible pace not to make things worse. This was really tough I must admit and every lap I felt like I should come in and stretch the back and have a little break. I did push on as much as it tempted me to come in and on lap 5 coming in seeing Grantley sitting there after being sick made me question why. By lap 7 Grantley came back out to play and did a nice easy lap with me before he was off. By the end of lap 8, I took my first real 5 min break to stretch my back to try to feel normal again, and lap 9 I did the same. I decided 2 more was the go, I knew I would finish before the 8 hours but really ! thought that would do me so just went out to finish it off. As I came in I looked at the results and was in 10th place, and later with only 1 other rider going through to do another I was in 11th. Happy for that considering and really did not care, I was there for the fun and even though I was in the box I did enjoy it and the riders around were great.
Sunday, April 11, 2010
Australian Solo Nationals 2010
Done and dusted for another year. I definitely felt like I was beaten with a big stick, but a really solid effort and some really good lessons learned for Worlds.
It was a great start to the race with black arm bands for Willo, and a nice easy first lap in his memory it really set the mood for a nice one. I had my powerbar drink bottles there too just for a constant reminder.
So the second lap and the race was on, settled into a nice rhythm, looping in circles counting the laps go by. It was pretty uneventful really (the way I like it), I was chatting to a few riders generally having a bit of fun without going too hard. The track was pretty much the same as last year with a few little changes, but seemed a little rougher than normal but the rain beforehand was definitely a bonus. Laps were going quickly stomach was a little tight so a little change in the fluid plan was the go and kept just pushing them out at a comfortable pace.
Night time came and the lights were on. It was the first time I had properly used the Radical lights and really I was impressed. These things made the night day and I think if I tried and had the energy of when I started I could have punched out similar lap times. Things were starting to go well stomach settled down, Kendra was running next to the track with me chatting and passing food, and it was all go again. Fenner was in my ear making me eat again (what I needed after my stomach settled) and it was all good again. The night went really well from midnight onwards I was pushing strong and having some fun. Whilst it was all going smashingly I did come a touch too close to a tree and clipped my pinky and over I went straight on my knee. I really thought I was out when I landed but got back up think whoa what happened and it was all good, then it was back to smashing it again ;). But generally this time is usually the hardest time but it was good to feel good and feel as though I could push that bit more.
Then the sun was coming up and it was killing me. My eyes were clouding over, as with previous experience I know that if I stop for too long during the sunrise it goes real bad so I tried to keep my heart rate up which is really hard when you can’t see where the front wheel is going ;). The early morning strobe from trees and the low sun go me bad, so if you heard me abusing something sorry I was wishing the sun would go back down ;). So hitting stumps riding off the track was becoming normal. I plugged away like this for hours it was hard, had no momentum and really was doing some silly things. Sometime after 10am I thought this is getting stupid my head was not in the game of riding into things and the concentration of the extra effort got to me. So I rolled for a break, so I could go out for an easy roll around for the last one. I knew positions and my opportunity were lost, but really felt it was getting unsafe. I went out and rolled the last one with Grantley and Clayton who had also been suffering and my eyes were a bit better, and came in for the finish.
Overall it was a really fun race and another good one I needed to get some confidence up for Worlds. I have some great mates out there who came to help me out, put helmets on me, put lights on, yell at me, and chat’s on the course, so a real thanks goes out to everyone for making it what it was. Kendra was awesome again, always there, never missing me had everything I needed each pit and I reckon she worked harder than me in this one with the short laps ;).
Also Adam McGrath awesome picture's mate, Radical lights your support is amazing, and Club Lime, thanks again.
Wednesday, March 24, 2010
Powerbar kid is gone
It is a sad day when one of our best goes, and I really can't belivie it honestly. James Willo Williamson was an awesome bloke who just loved what he did and you could see it, everyone could see it. Willo just loved riding and always had a smile. It was not long ago I remember him racing around Canberra as the powerbar kid just as enduro's were on the scene and he was smashing it. He still was smashing it, but he developed as one of our best and well known riders who everyone loves to watch and read his articals.
Yesterday after riding in, I was straight onto the computer keen to read an update thinking stage 2 of the Cape epic, but it was not there. I thought ahh they must not be finished or he has not updated it yet, but I just really enjoy reading what he writes.
One of my best riding experiances was with Willo, about 4-5 years ago I went to a CORC skills day at Majura. It was awesome Dylan, Ben Hendo, Shaun, they were all there ready to teach us. It was an awesome day spending most of it with Willo showing us what he knew. The last ride of the day I was lucky enough to be riding on Willo's wheel and everything just stuck, one of those rides that everything is just so smooth and flowy. A ride I will never forget as simple as it was, just a ime where he made everything feel right. To me Willo was a top bloke who brought out the best in people.
You will be missed mate.
Friday, March 12, 2010
Spot the difference
It seems the comon thing at the moment is to get new shoes, and alot seem to be going for the Mavic fury's lately. I decided on the s-works, the specialized shoes have always fitted me well and super light. So with them I did do my bike fit nearly 2 weeks ago now, and now they are ready to roll. So with my leg difference I took the shoes to the Cobbler not just any Cobbler but Miller St in Sydney, Joe was great, one of those family's where the trade has been past down through the generations. So now an extra 10mm sole added I must admit it does feel a little strange to stand in, but with my riding this week I think it might just all come together.....hopefully ;)
Saturday, March 6, 2010
Dead legs
Things are about 2 steps forward 1 step back for me at the moment. Physically I have been going well but I had a bike fit last monday and it is taking some getting use to. At first after the fit I thought this is awesome it all feels so right, I can hold higher power for longer and it was all good. I did take things a little easy this week and brought my recovery week forward. Even so I went for my ride today and I have been smashing muscules that were not there before and it is taking time to build them up. So I returned home cutting a ride very short today, but hopefully it won't take long to get use to this position. I hope I'm ready for Easter....I know it sounds weird how a bike setup can make such a difference like this but when things were adjusted from one extreme to the other I think it does take a bit, I'm also talking 40mm in seat height cleat position, foot wedges, sending brand new shoes off for an extra 11mm in height etc etc. It is strange how 2 years ago I got a bike fit done and I was set up to that position and now a trip to Sydney and 4.5 hours in a room and I come out with something so much different. But I know in 4-6 weeks I will see the results.
I decided to get this done as I knew things were not right for me. I knew I had a big difference in leg lengths and now I also know I has 8mm difference in feet sizing. All things that can be sorted with a bike fit from the right person. So now I've done it and I will keep you posted on the improvements which there will be.
Lately things have been a little busy, I've been wanting to do some local racing but with a few little mechanical problems needing attention and lots to do I have been putting some racing on hold. Funny how things happen I had my entry all ready to go yesturday for the MTB cruise at stromlo. Then decided with the rain, that I'd had enough of riding in it and my bikes had too. Then with my form this morning I'm glad I did not do it. But I hope all the mountains to beach riders plus all the MTB cruise riders have a good one and enjoy it.
I decided to get this done as I knew things were not right for me. I knew I had a big difference in leg lengths and now I also know I has 8mm difference in feet sizing. All things that can be sorted with a bike fit from the right person. So now I've done it and I will keep you posted on the improvements which there will be.
Lately things have been a little busy, I've been wanting to do some local racing but with a few little mechanical problems needing attention and lots to do I have been putting some racing on hold. Funny how things happen I had my entry all ready to go yesturday for the MTB cruise at stromlo. Then decided with the rain, that I'd had enough of riding in it and my bikes had too. Then with my form this morning I'm glad I did not do it. But I hope all the mountains to beach riders plus all the MTB cruise riders have a good one and enjoy it.
Monday, February 15, 2010
Husky 100, and Jet Black 24 hour.
Thanks Blackheart for these pictures..
Mud, mud and mud........Well Blackheart this weekend made the right decision in calling the Husky off. So Kendra and I have simply taken some needed time out, just cruising around the little towns, grabbing a drink here and there and generally chilling out. I thought I might be able to get a ride in even if it was on road but no. It has not stopped, and hopefully everyone will come back here in a few months to give these tracks a go. I really like this area and the bush looks just awesome for single track so it will be great to come back.
More mud, the Jet Black 24 I did in a 3 man and it was all about a bit of fun really. We all wanted to push the limits of where we were at but the main goal was to enjoy ourselves. We headed out on Friday, all packed in Grantley’s monster car. As we got there we spotted Clayton (who was going solo) so we setup next to him. Then it was time for a couple of laps. It was a good little 9k track with a fire road climb and then a little techy creek run down to a flat, fast finish. Then it was sit back relax till race time.
Saturday morning I had the time to cruise around camp, have a chat, and get into the mood. I must admit checking out Jase’s Pivot bikes which were out of the box the night before were awesome. For an alloy bike they were very light, and just looked ready to go. Nice work guys.
Race time was looming and time to get ready and I was first off. It was, what seemed a casual start, with Andy Fellows just smashing it off the front. I put in a little effort to maintain some contact up the hill with Jase, and John till the downhill. I backed it off a little playing it safe making my way down and had a good hit out on the flat. The lap seemed over very quickly and Grantley was out, and the laps few by with showers light steady rain. We kept circling then rain kept coming heavier and heavier. While the mud got thicker the crowd at the far end of the course got drunker, yelling playing game’s they just seemed to have a new trick every lap.
Time just flew by it seemed as doing my share, washing Claytons bikes and they did have issues with brake pads failing, pedals failing, shock bushing’s worn out, broken spokes it was all on. Between our team we had a few brake pads go, and I was glad we had spare. Onya Bike Belco had a spares kit for us, and with my kit we just had enough to get us through. But by the end of the race all our pads were in need of replacement again. But back to racing.
By 6pm the single track was a river rolling through just trusting the bike not knowing what we were hitting. Some ways it was fun and others it was just dangerous. RTE made the right call at 8pm to cut it short for the night and get back into it in the morning. So we only had a 4 hour hit out with a slightly different downhill section which in some ways a little harder, with steep pinch’s, and lumpy down’s then back into the flats to smash it back into transition.
The rain kept coming, racing continued, Merryl came in after completing all her laps in great form and Grantley headed out to smash out a quick one to try to get back for one more lap. He did it, and came in just after Clayton, so I went out to do a lap with him to finish off the race. It was a good one, and Clayton came through and fended off 4th place 2mins behind him, so finished 3rd in the over 40’s.....again ;). We managed a win our category, and we all did our bit and finished strong. In the end despite the rain it was still a great event and I enjoyed it, it was an event where there was no agro on the track what so ever, all the riders were great. I’ll definitely bring some extra pads and spares next year.
Pictures to come.
More mud, the Jet Black 24 I did in a 3 man and it was all about a bit of fun really. We all wanted to push the limits of where we were at but the main goal was to enjoy ourselves. We headed out on Friday, all packed in Grantley’s monster car. As we got there we spotted Clayton (who was going solo) so we setup next to him. Then it was time for a couple of laps. It was a good little 9k track with a fire road climb and then a little techy creek run down to a flat, fast finish. Then it was sit back relax till race time.
Saturday morning I had the time to cruise around camp, have a chat, and get into the mood. I must admit checking out Jase’s Pivot bikes which were out of the box the night before were awesome. For an alloy bike they were very light, and just looked ready to go. Nice work guys.
Race time was looming and time to get ready and I was first off. It was, what seemed a casual start, with Andy Fellows just smashing it off the front. I put in a little effort to maintain some contact up the hill with Jase, and John till the downhill. I backed it off a little playing it safe making my way down and had a good hit out on the flat. The lap seemed over very quickly and Grantley was out, and the laps few by with showers light steady rain. We kept circling then rain kept coming heavier and heavier. While the mud got thicker the crowd at the far end of the course got drunker, yelling playing game’s they just seemed to have a new trick every lap.
Time just flew by it seemed as doing my share, washing Claytons bikes and they did have issues with brake pads failing, pedals failing, shock bushing’s worn out, broken spokes it was all on. Between our team we had a few brake pads go, and I was glad we had spare. Onya Bike Belco had a spares kit for us, and with my kit we just had enough to get us through. But by the end of the race all our pads were in need of replacement again. But back to racing.
By 6pm the single track was a river rolling through just trusting the bike not knowing what we were hitting. Some ways it was fun and others it was just dangerous. RTE made the right call at 8pm to cut it short for the night and get back into it in the morning. So we only had a 4 hour hit out with a slightly different downhill section which in some ways a little harder, with steep pinch’s, and lumpy down’s then back into the flats to smash it back into transition.
The rain kept coming, racing continued, Merryl came in after completing all her laps in great form and Grantley headed out to smash out a quick one to try to get back for one more lap. He did it, and came in just after Clayton, so I went out to do a lap with him to finish off the race. It was a good one, and Clayton came through and fended off 4th place 2mins behind him, so finished 3rd in the over 40’s.....again ;). We managed a win our category, and we all did our bit and finished strong. In the end despite the rain it was still a great event and I enjoyed it, it was an event where there was no agro on the track what so ever, all the riders were great. I’ll definitely bring some extra pads and spares next year.
Pictures to come.
Friday, January 8, 2010
Back on the program
This has been a killer week. Fenner has done it to me again and I feel very sore at the moment. I'm only in week 1 and I am hoping it will get easier, I'm smashing out some hard intervals and happy with my FTP test last week so I should be happy. In this phase it is all about efficiency for me getting out of some bad habits that is the hard bit. So hopefully things will get better, I am recovering OK just working differently wil take time to adjust.
Riding has been pretty big in our house this last week as Kendra has really been pushing out some hours and should reach 12 easily by the end. New record for her (well maybe if we don't include the big bike ride last year) but she is really enjoying it. The mumnuts have been joining her in the mornings and there is a big group happining to our work now. Yep, it seems most days I'm riding to work in a peleton of chicks. It is all good fun, a nice social ride it always good, keep it going girls.
Riding has been pretty big in our house this last week as Kendra has really been pushing out some hours and should reach 12 easily by the end. New record for her (well maybe if we don't include the big bike ride last year) but she is really enjoying it. The mumnuts have been joining her in the mornings and there is a big group happining to our work now. Yep, it seems most days I'm riding to work in a peleton of chicks. It is all good fun, a nice social ride it always good, keep it going girls.
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