Kevin Wells

Wicked Wombat

2012-01-08T13:36:00.000+11:00

Trophy

Jindy has been a place I have been keen to check out for a while now, but just never really got there. So when I got the email from Grantley I was keen to have some fun. The track is set on private property but has a fantastic setup with accommodation, kitchen, etc with the tracks looping around everything. The biggest bonus I found was the showers next to transition which was just gold on a hot day riding to just dunk the top half under and get riding again. The tracks were a mix of everything, berms, off cambers, jumps, rocks, loads of pedalling it had it all, apart from the long grinding climbs, I'm sure they will come as more tracks are in progress. Actually there seems to be allot of progress up there with planned tracks from Jindy to Thredbo, loops around the lake and much much more. So the place will be rock'in soon as I think it may just become another must go for a week or a weekend of riding. The locals are committed and have been putting in big hours and it is just a matter of time till the word gets out, seems the WW was just the start. So definitely keep an eye on this website for more to come: Rolling Ground

The race was a little bit different and had it's own little character, not only a wombat but snakes ;). It was a race for mates and riding with a smile. The little quarks of the race were very different but it seemed to have worked. The teams racing, had no limit to riders on track so it was really good fun to just get out there with team mates and hit out as many laps possible, or have a break, or whatever. After 5 laps with Grantley a couple laps later I was out there with Gaz, then out with my team mate again. It was really good to have this option and so much fun. But I must admit 1 thing they did, did not really work, the extra laps for SS'ers, although it did not really effect the results. I just feel it is everyone gets a weapon of choice, and maybe SS'ers should have there own cat to feel special. But this did not really hurt the event at all because podiums were not really what it was about. It was about the fun factor, and it did excel.

Start

It was really good to finish up the year with a grin and a win :). I'll be back there for some more action for sure, the enthusiasm of the Jindy crew and volunteers really showed, and a huge thanks goes out to them.

Lovin the flow and berms

2011 it is a wrap!

2011-12-22T18:48:00.001+11:00

It's been a big year this year, and I am really happy to achieve some great goals I set myself at the beginning of it. I had always had my doubts of pulling it off till about half way through, and then some rain came and slowed up the racing and I was back to thinking maybe I would not get it. I wanted to race or have an event per week on average, which seemed a big task, but with joining the actvets, in the end it was not as hard as what I expected. The club has been great with weekly crits over the summer period and road racing about every second weekend, combined with mountain bike racing and various other events by the time 2012 comes around I should have 57 in the bag, (52 not including DNF's and charity rides).

Sometimes there is no better training than racing, and although some of these races would not be as hard as some of the training rides out there, they had a purpose. With many years of 24 solo racing I felt I needed something different in my training, I was always focused on hours in the saddle, below threshold efforts, and every time it seemed to come time for some intensity I'd either have a little break or become sick. I improved but it seemed like a 1/2 yearly groundhog. So after settling in C grade, and really knowing how my training should shape like, I decided on doing my own program. Fenner had been training me for over 2 years and he had been a great coach, but I just felt like I needed something different and not feel like those numbers or workouts were my sole goal. Instead my goal was to move through C grade and into B, and possible A (BTW A grade Vets is not a true A grade). My daily goals were still based on numbers but depending on what I felt like my weakness was, or what I wanted to improve on, or what I needed to do around my racing my efforts were logical and it seemed my improvements were coming and I was enjoying the training and racing.

Various MTB races came and went but it seemed I either had a load of fun or no luck, falling sick just before and during the National solo's was one race I wanted to do better in but luckily I only put in a small 10 day build for it. But the highlight was the Mont 24 in a fantastic team it was really good fun, and good to put all my effort into 1 lap at a time knowing I had time to recover, so much fun. Things went quite during winter but still some road racing to be had, but a load of work on the trainer, but thankfully Cadel kept me entertained for some of that :). But when the racing picked up again I moved to B grade on road and was pushing at another level, mentally I had some confidence to push hard and then go that bit more. I road not thinking about what efforts I had to do tomorrow, and just raced for today. I had established a solid quick build for the Garmin 24, and I was really happy where I was at and ready to enjoy it, and that is what I did. My year racing on the road has finished with being moved up to A grade (due to my racing tactics more that results I think), and with 1 A grade crit done and finishing mid pack my "grade goal" got smiley and star stamps all over it.

So I’m happy looking back, I have had some solid gains in area's that I have really needed. My riding has come a long way, which included allot of fun, somehow I just need to transform some of that to the dirt. 2012 will be another year and I think it is time to get dirty again and race more off road. At least riding off road I'm not being told to shave my legs or wash my bike ;). This year is not over, 1 more race to go on New Year’s Eve; it is going to be a load of fun pairing with Grantley for the wicked wombat. I can't think of a better way to finish it off, as I'm keen for more racing like this next year.

Race numbers:
Road Crits: 22
Super Crits: 4
Road Races: 10
Time trials: 2
Team 24's: 2
Solo 24's: 2 (1 DNF)
3-4 hour MTB races: 2
7-8 hour MTB races: 1 (DNF)
XC races: 2
Multiday races: 2
Marathon MTB: 1
Gravity XC: 1
XC Hill climb: 1
Dirt crits a shameful: 1
Charity events: 3

Still to come a pairing 8 hour with unlimited laps per person so essentially will be an 8 hour riding with a mate (apart for the first lap).

Definately lacking the 7-8 hour racing on offer, and marathons.

The most coolest and weird moment, is rocking up to Canberra Hospital checking out a mate and riding a full hot lap of the bike paths (from the hospital) of Lake BG within an hour.

So time for new goals, different training strategies again, and no doubt more improvements. I must admit the 3 hour and Gravity events on offer does sound great and maybe just what I need.

Merry Christmas everyone hope you are enjoying some time off work, to work off the eating season :).

Garmin pictures

2011-12-03T13:16:00.001+11:00

Saturday

Sunday

Garmin 24: back to the roots

2011-12-01T19:52:00.001+11:00

I was very keen for this race it had all the right ingredients and just what I needed. Over the past few years solo 24's have become a serious thing, doing 2 Worlds put myself in the serious mindset, and I was keen to bring it back to basics.

The mindset was hard to escape, I had problems with my top fuel, wheel issues, tyre sealing issues, felt like every day I was setting up some tubeless wheels. We got to the event on Thursday night in time to put up the marquee and mark out a spot for Bellcha. Friday was filled with laps of the course, setting up the new wheels with tubeless again, and getting some great food in. Early Saturday morning and we were awake with a storm which continued till nearly race start.

It started with a loop around a grass paddock and a little of the usual chaos but as soon as we hit the newly cut in singletrack, the gaps formed between the riders and we were slipping and sliding on what was obviously going to be a deteriorating track. We looped around through a few rain showers just being a pilot and either trying to get grip with the rear tyre to climb a slight incline or have a fine balance of keeping the bike in the right direction or losing control. I knew chain suck was the order of the day so kept it in the mid ring. Some parts of this seemed madness and I kept coming in thinking they would put a stop to it for safety. But they kept us out, there were many bodies going nowhere on the track, some crying on rocks, and reports of broken bones. I remember my rear wheel overtaking my front, and digging mud from my stays and tyres, but when my lap time blew out to 2 hours for 17k's I felt like a shell. With the energy sapping mud, and food and liquids of about 80g of carbs per lap, I was shaking and needed more. I had only used the top fuel, as there was no way I could enjoy myself on the track knowing I was damaging 2 bikes including my new superfly. So the top fuel needed a good clean, and I needed food. It seemed like I was sitting for 10 minutes, but an hour went past and my mind was still in serious mode it wanted to go out, but then it clicked. I knew if I went out it would not be fun, I knew if I waited sorted myself out I'd be back and could hit up some fun laps as the course dried a little. So I showered, washed the bike, ate more, and had a little sleep.

I woke up and thought, I'm good to go, I should be out there. I got up checked it all out cheered Brett as he came through and got ready to hopefully see if I can catch him for a fun lap with a mate. It took me a couple of laps but came into transition and there he was, and out we went. It was great to chat, and catch up on what had happened, I think it was the most fun I've had in a lap of a 24 solo. 3/4 of the lap in we did get split with traffic so I decided to keep going, to transition, and a few more laps and I was done with a smile on my filthy face. I did not realise it at the time but I don't think I would have enjoyed it unless I got that break. As much as I hated the mud it did bring me back to why I do these things and it is not to race. I had meet some fantastic new mates, Kendra and I made the 24 into something we needed after the seriousness. It had everything the tough stage of the first 9.5 hours and the fun stage of the last 7.

Seems I was not the only rider in this mindset of it's got to be fun. Nice one Rhino: http://www.enduropulse.com.au/articles/event-wraps/479-slipping-n-sliding-at-the-garmin-24-hour
A huge thanks to Kendra she kept me out there when I wanted to be, but always knew everything I needed. She gave up an extra long weekend only to spend it around bikes, mud, and rain. Brett for being Brett always a great bloke to be around, and really good to see him tough it out and get a great result. All our neighbours at the race, they were such good company and always willing to lend a hand or spray bottle ;). Also Onya Bike Belconnen, I know they spent allot of time on the old trek to get it running perfect and I had no issues with it (after replacing rear wheel) they really do a top job prepping a bike to work flawlessly.

Some cool stats which I did not know till the results:

My 2nd fastest lap was the last lap.

Last 3 lap times were less than 20 seconds difference.

Bellcha and I were the fastest solo riders out there after sunrise, obviously having too much fun, and the rest definitely helped me.

Great work by Chris Hanson for the win, this guy definately has some skills and knows how to ride in the mud. It was great being pitted next to him, Gav and crew,impressive team.
I don't think I will ever believe a forecast again, 5-10mm yeah right.......

Look out for Charlie (Gav and Jacci's son) 24 minute race winner, I don't think I saw him off the bike

Some nice photo's by Sue Hanson

Great Video

2011-11-21T07:13:00.001+11:00

Click here

Flinging it.

2011-11-19T08:03:00.001+11:00

My previous fling was back in 2009, suffering mechanicals and instead of doing the long 160k leg I opted to cut to the shorter 110k. This year I went straight to the 110k, I knew it was going to be a big toll and the century was enough. This race finished me off for a build to the garmin 24 hour, and I really did not know how the legs or body would hold on. I have tried to have a pretty rapid build over the last 1-2 months after being forced to ease back on training early on.

The race started at great pace, I was keen to do a solid 1st stage. I was happy things were looking good and comfortable. Kylie and Robyn filled by hydropak super quick (love ya work!) and I was out for the 2nd stage. I was really enjoying the singletrack sections with some cool drifting (something I have never been comfortable to do on a 29er before) and it was all going well. The ups and downs were going great time was passing quickly and then, 50k in and time to jump the little crossing and bang. My semi mended thumb into the bars and it hurt! I carried on my thumb did not like shifting now and all of a sudden with some climbing to do my mojo was gone. I was a little lost but pushed on, tried a pick me up gel, rolled up the KOM and kept moving. I was pretty happy to get to the open fireroad and tried to push on hard to Wingello but my mojo did not return when a car overtook me and sat about 20m in front, so I rode in a dirty dust cloud for a few k's grrrrrr.

I was keen for stage 3 thinking how good is the fire road finish going to be this is going to be super quick! It started well moving along quick, I passed Kendra and Erica and had a little chat. Then hit the singletrack wow this slowed me up, over brokeback, and into more singletrack thinking that these half flingers are starting to struggle with the amount of full flingers coming through....I hope Kendra is all good. I came across a guy with what looked like a broken collarbone, it was a bit of a war zone. I battled through just wanting to finish. It was not long before I was over the line and keen to get a coke and food.

Mixed emotions this year, I had some tough times but also a load of fun. So proud of Kendra making it through, that 2nd half was tough on her, and very glad she had a fantastic friend to do it with.

Now the build is over looking forward to recovery time :).

Well done to those that had a great race, it is good to see you reach the goal/results you were after. Definately the training is paying off, keep up the good work!

Very Exciting

2011-11-12T06:40:00.001+11:00

Some bikes I get more excited about than others, and I get the feeling this one will be special.

Trek Superfly 100 Al Pro

Why??

I wanted to limit my stable to 2 mountain bikes, but still do 24 solo's on both and also be able to have a good weapon of choice depending on terrain. So my top fuel paired with the superfly seemed the logical choice. 26er for tight, tech, hilly rides and 29er for flatter less technical rides. I have always loved the design of the top fuel, it seems apart of me whenever I ride it. So with almost the same design I really feel like I am going to be right at home on this machine. I hope that the interchange between the 29 and 26 will be easier to adjust to due to the similair design's. Trek come up with what seems like loads of acronyms like E2, ABP, FCC, APA, G2, and while some are more important than others all of these do make sense, and some are not just limited to Trek (but most are). G2 seems to be a big key with the Trek 29er's and why it works so well in tight single track, now I'm not going into details about it but I'm glad this has it. I wanted a stiff bike, as with all 29ers longer stay's, longer forks can add more flex, so the E2, 15mm front end and 142 by 12 rear end should stiffen it up quite a bit. The suspension design (ABP) just works it has no quarks, under braking, stiff under pedalling, and in the gnarlyist moment it just works and takes everything I throw at it. As you can see the bike looks fantastic, but not carbon, I just could not justify that model, it has beef in all the right places, but simple and finished nicely, I love the black/blue/white look :). The spec of XT, Bontrager, Fox should be solid but light enough. So really how could I knock this logic in thinking, it just seemed the obvious decision. This model is selling out quickly with a waiting list that is getting very long.

Can't wait to test it out this morning and I'm expecting this to fly over fast rough decents. Should be a good choice for the Fling this weekend, hopefully my thumb will be up for the task.

October: Summing it up

2011-11-03T19:33:00.001+11:00

Allot has been happening and I think it is about time for a quick summary.

The Scott: My team of Hagen Ganahl, Andrew Murrell, Grantley Butterfield, and myself was a good solid team that had fun. We had 2 new riders to the Scott so we gave them the fun of hitting up the first 2 laps. Each of us mixed it up acorss both red and blue, and although I tried I just could not match Grantley's times. Andy did well on the first lap keeping out of trouble, then keeping timing consistent and always seemed to be up for a bluey where everyone else declined. Hagen surprised me with his 8 laps and over 7 hours of riding, definately pulled his weight and proved although he is a roadie he can mix it up on the MTB. I just had little personal goals for this race and meet most, I think the not falling off on the blue lap was a major fail. Great to have a fun social one, where I did not have to think about too much, sometimes it is good to just go relax and be apart of it without any pressure or performance required. So thanks KAHG it was a teams race that my mind needed. One big highlight of the weekend was listening to D-Mac on the mic, great to hear he got out to be apart of the fun. But CORC did a fantastic job bringing it back to a really enjoyable race, great track, and a good spread of riders.

A few weeks ago we went to a little retreat north of Sydney and it was a great little get away for a few days. We went to Ku-ring-ai bike park and it was a load of fun. The track's has really 4 aspects which I will go through. The mini downhill single track this was a tricky little course with tight corners with loose over hardpack and very easy to slid out. Loads of humps and some berms. Fire roads, these lead into the national park we did not really ride them but looked pretty challenging. Mini north shore, this is where I came unstuck and broke my thumb, I was lucky it was not a collarbone, but these structure's were good if your into it. I just wish they were not so temping to try and that they had a softer landing around the edges. The middle section of craters, this was really cool and kept me busy for an hour. It was a mini pump track with so many lines to roll around pumping with no pedaling very cool. Check out some of Kath's pic's: Kath Bicknell I did take some of my own which I should upload.

The fun has been continuing with road crits, it has been really challenging keeping on the rivet without digging too deep, just in case an attack comes. This week was tough backing up from the 205 Fitz's and cross winds. But it worked in my favour and pullled in a 2nd place, I love it when it does not come down to a true sprint ;).

Fitz's epic, I really like this ride it is a great fundraiser, and a fun event. Some people race it, some push themselves to make the longer distances, some do it because they love hills. The distance you select gives a great selection of climbs, the longer the distance the harder the climbs you should expect. I went with the 205k which took me just over 8 hours ride time. The weather was perfect and a huge turnout for the 250/205 cat's. By the end I needed a compact crank as the 3500m or something caught up with me, but managed without it. I was glad I skipped the 250, I did not want to dig that big hole ;).
Training has been coming along well, starting to look forward to the Garmin 24. It will be a real unknown race as they are building the track at the moment and I have no idea what to expect or how much climbing. But I should be ready for almost anything, I just hope I don't have to ride the hardtail ;).

Other than that the Highland Fling 100k is coming up quick, and I hope my thumb will be up for some shifting. It has been a good thing I have been able to ride the roadie, looking forward to getting back on the mountain bike.

Bring on an exciting November!!

Chewing Bars

2011-10-05T17:03:00.000+11:00

It is time again, time to hit the rev limiter and go that bit more. Time to bite on the handlebars as the head is buried, try to kick away when there is just no jump in the legs.
I think it is good to get some riding in at the other end of the spectrum. I have been keen to hit up the ACT Vets crits again, and now it has started.
I like the format at Stromlo, with about 35 minutes of racing on a less than 2 min a lap road circuit, the effort will always be pushing my threshold.
First crit back and decided to start where I finished earlier this year with B grade. With my legs into a build and no recovery I could only hope that the short sharp efforts would not be as intense as at the end of the season. This racing definitely works on my weakness's.
Well my power data showed my efforts were the same (if not a touch stronger) as my last crit but seems everyone else has dropped the pace a little. I did quite a bit of work at the front chasing breaks and leading the group and really enjoyed it. A load of riders, and no idea where I finished but around mid pack. Looking forward to next week!

Some power geek stat's
Average speed 40km/h
20min NP 336W
20min Average power 305W
Peak 10s 817W
Hopefully during the season I'll get these up ;).

I don't want to be cool!

2011-09-18T07:35:00.000+10:00

At the moment the hospital just seems the place to be, not that anyone likes it, it is just something that happens unfortunately.
So as planned I got away and headed to the twilight CORC 3 hour, and test my legs and see how my first race back would go, no expectations just go out and enjoy. The course was a straight up the usual switchbacks and down the fun skyline, luge, and back, a load of climbing but some fun. 1st lap was fun, but hard I knew I dug a little too deep but Grantley made me ;), 2nd lap hurt a little more, 3rd lap a struggle, 4th lap felt like I was piloting a horse and all I did was pedal, 5th lap came good and made up some positions, 6th did not happen I did not want to be cool.
The 4th lap (and allot of the race), I just felt like I was missing something, and most of it I just wanted to stay on the bike. I nearly pulled the pin after that lap as I lost control of what was happening with the bike, glad I didn't as the 5th went OK. I could not help but think about what would happen on the 6th lap if I went out again, as I come in with 5 min to 3 hours. I just did not want to follow the cool people to hospital. I could feel myself just not care, I was flying down the skyline, luge, just over anything and everything, fast but not good. I think I just wanted it done, but it was not right.
After the sausage sandwich dinner and a chat with the boys, I headed off to the car to hear Kev...Kev. It was Anne she was in some pain with what looked like a broken wrist about to jump into the cool car, to head to the cool place with all the cool drugs, and cool people. I feel like the lucky one. I really hope Anne has a speeding recovery, and just remember 24's can come and go, but your health is the most important thing.
So I think the week caught up with me, but this ride was my longest in a while and it was a race. Maybe not the wisest move but I did have some fun. It was great to be pushing the efforts just that little bit higher into the box, and after all the racing earlier in the year it was fantastic to be back there. I know we all go though the odd bad lap, but most of the time we can pull it off and come out the other side smiling, and that is allot of what racing (and training) is about, pushing the limits, and knowing the limit.
So bring on the next race ;).

The Good News

2011-09-14T08:23:00.000+10:00

I have had an annoying 6 or so weeks, not really knowing how my body will wake up, if I could ride, how long I could/should go for etc etc. Everything has really been unplanned depending how I was on the day, mostly 2-4 hour riding weeks. With a combination of medication, sleep, and generally looking after myself the past week+ I have been ramping up the efforts again, but hopefully the further tests will be good news. I have had a few solid sessions with some intensity and hopefully in the next month I'll be back in a position of doing the longer sustained efforts.

So let some racing begin again, looking forward to the CORC 3 hour, and maybe the RT GP 4 hour (depending on how the 3 hour goes). The Scott team of 4 is looking great, so it is all starting to happen. Especially considering Crits are starting again in October, so bring on some faster stronger legs for the good weather. The mind has been so keen to ride this past month sometimes it has been hard to hold it back, so it is happy to be back in the saddle.

Fibromyalgia...maybe?

2011-08-15T12:10:00.000+10:00

The last 2 weekends I have been totally off the bike with aching joints. This has sucked and yes I am getting old. The first weekend the aching eased at night only to return the following morning. 2nd weekend has been worse and it has not subsided. My 2nd visit to the doc today to reveal some blood tests which all came back good apart from a reduced vit D level. More sun I thought means more riding, but when I told him how much riding I did, now it means less riding. So reduced riding when my CTL (training load) had been pretty consistent the last few months (bad I know). So now armed with anti-inflammatory, and multi-vits including D's, omega-3's I'm keen to knock this thing over.
I suspect it maybe this fibromyalgia which seems to be right (Even though there is no test that can prove it) and is brought on by cold/damp weather. I have been riding to and from work the last few weeks in the cold frosty morning's. plus I have not been taking my usual multi V's (due to lack of build). So I'm really hoping that reduced exposure to the cold, more multi's, reduced hours this thing is going to be gone. Now another doc visit next Sunday.

So a reminder keep doing all the little things to keep your health up, I think it comes back to bite you and you may not even realise it, till it is too late. We do put stress and strain upon ourselves and more than we know. But now I really want those warm nice mornings. I think I will be OK as long as it does not go below 0 again. I did riding in the -9 (on the garmin) 2 weeks ago which maybe started a snowball. Just go away....frustrating.

Ouch, back to the Club

2011-08-09T19:29:00.001+10:00

Club Lime that is. Lately I have been a little slack in the GYM department, on the rare occasion that I went I opted for a steam room to clear the winter bugs. But since the Canberra 2 Coast, and twisting in the middle of the night only to strain my back after carrying a full camelback the day before I figure it is time to strengthen it (and other parts) again. Usually in the months leading into a solo 24 I do an all round condition which works a treat. So I'm back getting my body into lime and I am feeling it today, I think I got smashed by the rower, I'll make sure I will win next time.

Also if your keen to test the GYM out sometime every few months I'll be getting some free day pass's for you test it out, send me an email (k76wells@gmail.com) if your keen and I'll send you an email back when I get some in.

3 Ring Circus OK maybe 7

2011-08-07T20:07:00.000+10:00

I've been a little slack lately. The 7 hour (which seems months ago now) I pulled the pin due to a bad sidewall tear and a long walk. Another puncture the last weeks 3 ring 50k but all was not lost this time (I was not going to let that happen).

The night performance:

I thought I'd line up for the night race (got to show those riders how good the radical lights are) a fast 20k circuit with 120 odd riders on the start line. It was a great atmosphere with fires going, clowns, and a good sized crowd. It was a great track swapping wheels on the fireroads and keeping on the pace was a must. It was nice to have a volunteer counting us through at one point, I heard 9th as I was sitting 2nd wheel in our little group. I was keen to keep this spot into the sniggle and it payed off, as gaps started to form the combination of single track and night usually splits riders. So my position was unchanged as I came into the finish line, but to my surprise I managed 1st in Vets, and a bigger bonus a Shimano Wheelset waiting for me on the podium, great stuff Thanks Shimano!

But I got to say the Radicals really helped, the singletrack was all new to me and the light really kept the confidence high, the tracks were in great condition so it was so much fun hitting them up with no limitations.

50K Matinee performance:

The race started like the night performance very quick, but with 600 odd riders on track it was a perfect way to start on a quick fireroad, my main goal was to keep in front of the cyclecross bike before we hit the ST. The 2nd ring and all was good till after I exited, the short cut of a fire road with a little hop over a water crossing got me, without the usual bounce of the dually my rear wheel hit hard on the other side and it was not long before it was down. So 7 minutes later with a new tube I was away again, yeah not the fastest fix but with 40k to go I needed to make sure it was a good one. The next long sections of ST I was stuck in traffic no one letting me past I rested up ready for the wall. The wall was great everyone was walking it which meant overtaking to me and made my way through. Before I knew it I was onto the 3rd ring, great all fire road :). This ring had some good hills in there which tested the legs trying to finish it off. It was not till the open farmland till I knew most of the steep one's were over and then it was just trying to finish it off.

I finished 30+min off the pace of the leaders but managed to get back to 2nd in Vets for the combined race.

The 4th ring:

Kendra had paired up with Robyn and I had managed to come in just in time to go back out with Kendra. We set off and before I knew it Garry James was joining us and enjoying the roll down to the plateau. On the start of the climb out Gaz and I pushed a little too hard and waited around a corner and little did we know Kendra with her head down missed the turn and it was a hard chase for us to catch up and it was all uphill. So unfortunately Kendra had to do some extra uphill once we came down and got on track. This was the tough section of hills that seemed to never end. Gaz had to go to meet his driver and Kendra's Asthma was getting on top of her. She pushed on through and a little check from the medic near the top and it gave just enough time to recover. It then opened up to the farm land and she was pushing strongly again on the rolling hills to the finish. She did an great job to keep pushing through. Plus well done to Kylie and Anne who did a great job in there pairs too taking it out.

I really enjoyed this type of racing and having 2 stages, it really added another dimension to the usual single race on the weekend. The entertainment was great and food fantastic, yep 3 serves of lasagna for me.

MTB Skills

2011-06-25T15:30:00.000+10:00

Back in 2005 CORC were running some great skills sessions in Majura. Willo, Dylan, Lewy, Hendo and a few others running them. These were awesome, we were split into groups and focused on specific areas and really honed some skills (what I needed just getting back into the MTB after many years off it). Since, there have been a few efforts from CORC and other companies (cycle ed etc)who have put in a good effort to help riders improve.

6 years later and I'm still working at mastering the skills. It seems like enduro racing is teaching me to be a little lazy half the time. But I'm not going to give up, it is time to include more MTB skills sessions in my program and really try to nail the skills that let me down. So tomorrow will be a 7 hour skills session, if you see me being lazy on the bike yell at me ;).

Last year in prep for worlds I did a skills session with Dylan Cooper before he went O/S. It was fantastic but with the load I found it hard to focus on building, skills, recovering, etc, etc. I think sometimes we focus on too much and it can get to much and complicated so keeping things simple usually works better (stupid) me thinks. So being a lazy enduro boy I have tried to change a little this past 6 months including more intensity.

Now the next phase, today I did another skills session with Dylan, it was great. I got allot to work at tomorrow, and I won't be able to let my mind go to sleep like I usually do. So time to have some fun out there and try to master the track.

Oh and by the way it looks like it does not include double disillusion, seems to be the same track as 24 nationals.

Another shot!

2011-04-24T18:13:00.000+10:00

Thanks Nigel Dawson for this one, while I was taking the wrong line on this lap I do remember you yelling out :).

The Unknown National 24 hour Solo's

2011-04-24T17:33:00.000+10:00

Leading into this race I had allot of unknowns, I had trained completely different, I had a slightly different nutrition plan that I wanted to try, and it was basically a chance to try out some areas that I did not want to test at Worlds. Well a week out I had another unknown with a sore throat and a head cold. It was nothing that never seemed that bad it was just there and race day came it was only just there and thought it should be OK.

I started off the first lap I settled into a good position dropping riders off my wheel and being dropped off the back of a few others, it was only about 30 sec gap both way's. It was strange to have that 6k's in and for the next 27k's I seemed alone, getting into my own rhythm. By the 4th lap I started to feel something was not quite right, I was on the wrong lines, trying to stay focused and looking ahead. During the 5th lap I knew something was bad I could not ride some of the rocks and my head could only take in what was happening 2 meters in front of me I could not process the track in front and nearly had a huge off. I went off line, off the track and before I knew it my seat was hitting me in the back and riding the front wheel, I somehow managed to hold it together. This was after I slowed the pace down, and dropped 8 minutes from my start lap over the 11k's. With 21 hours to go, 5 laps done, I was done my head just could not focus on a thing, usually what I'm like a 3am not pm.

But like all Easter 24 races there was allot of top efforts out there and the character of the race lives on. Great to see the Mal Adjusted girls having so much fun and even having a little sprint with me made me chuckle. Roz Edmunds 61 years young, out there for the whole race top effort, Dianne Perry worked consistently through with a strong finish. It was great to see the riders having a good go, some just having fun and others at their limits. It was a tough course for the long haul but one worthy for a nationals. Well done all who pushed it through and did it, and great to see Ed up in the top 3 overall freaks with his SS. Kendra was awesome as usual, always keen for the fast transitions. The volunteers were awesome as usual Sarah and Russ quietly behind it all doing a great job. I always love the photographers too getting out amongst it for the fun and posting pictures up.

Photo's by Jason Heddle nice work, so next Jase is riding 6+6 nice one ;).

Mont 24 hour: Radical lights 6 mixed

2011-04-16T14:32:00.000+10:00

Leading into this race I was really looking forward to it, but I did have some feelings like, I've only been doing road k's I hope my skills come back, Wow I'm in a great team of riders I hope I don't hold them back, and I got to somehow fit this into training for 24 solo nationals. I should not have been worried at all, it was sooooo much fun.

I arrived early Saturday to the Radical lights cave. This setup would turn out to be the best yet. We had about 12m by 3m with radical lights and frameskins on show, behind was the hammock race prep and general lazing/chatting area, complete with heater. My mixed 6 team was, Brad Morton, Paul Traynor, Kath Bicknell, Dan Mackay, Jason McAvoy and I have to include the Radical man himself as without him this team would not have happened and the support he gave was fantastic. I decided I'd head out for a lap of the course beforehand, scope the track, and find my skills, I really enjoyed it there was a nice pre mont buzz in the air and it was all feeling good and ready to race.

Morto really set the tone of the race with his first lap, I was sitting in the forest eating pizza with Kendra waiting for the first riders come through, Hendo then 2nd was Morto, we were off on a flyer. This effort did not stop we all put in great splits in a fun relaxed kind of way, the team had a great buzz, do your best and hit it hard, but have a load of fun at the same time. We were all super motivated, and everything just worked. We had a team that allowed the flexibility to adapt to each others preferences and needs. We split the night into 2 shifts of 3 riders allowing for some shut eye (although I got no sleep anyway), we all gave notice allowing plenty of time for the other riders to get ready. The radical lights just blew through the dust allowing plenty of sight, it was sooo cool to hit out the night laps just as hard as the day laps. I remember Kath coming in just so stocked having an awesome time, and it was not till I hit the night lap that I knew why she was so excited, it was too much fun to take in. After my 2 night laps I knew I had a good break so it was definitely time to get some more shut eye and I even got so sleep (maybe 15 minutes).

Sunday morning and I was up for my 4th lap, we had some light rain and I was very happy to go out on what I thought was going to be a grippy lap, which it was till all of a sudden I had no grip. It was quite different track conditions really I went from nailing each corner to tip toeing the corner waiting for the slide. Once prepared for this I could pick the surface and know what to look for and really started to enjoy it. Half way though the rain came hard, and more and more of the sideways action was happening but I must admit it was getting kinda cool. I finished my lap on yet another high but happy to hand over for a nice little clean up, and try to get some warmth back into my body. I started getting the shivers after that lap so it was warm clothes time and so happy to see Kath with a hot chocolate in her hand just for me, exactly what I needed.

Last lap and last for the team I was so happy when I saw Dan come in with a great lap time, I knew we had a 10-15 min buffer to 3rd so it was so good knowing I can play it safe and go hard when I can. In the ST my aim was to keep to the sides of the track for maximum grip but there was no side of the track left, it was all mud surfing. This was so hard to hold any speed or know which line to take, but half way through I got to enjoy the drifts and went with it. The down hill switchbacks had developed an A line down the middle, but I sticked it to the original corners and stayed on track (somehow), and then the track seemed to get slightly better and I was pinning it with caution. No time to look at the time I just hooked in as hard as I could and stuck it to the finish to find out I was the first rider to officially finish after 24 hours. How cool was that, I could not believe the fun I was having when normally conditions like these just sap the fun factor.

We finished 2nd in mixed and 10th out of nearly 600 teams, and we had a load of fun.

Thanks so much to the organisers, volunteer's, and everyone who was apart of the event I'd find it hard to think of any way of making it any better (other than more spaced out toilets ;)). Huge thanks to the radical team, definitely give me a yell if you need a team mate for another event :).

It was great to also chat to a load of other riders about the radical lights, telling them all the great things about the lights. I soon realised that the radicals are a step up in every way, simple, smart, sexy, performance, reliable, beam pattern, spread every detail is leading the way. Radical has a never ending drive for technology and performance to keep perfecting there fantastic product. They are a long term investment that will not let you down. Until I saw the new units in real life I did not know how cool they look they definitely have the bling status and not just a load of a perfectly spread beam.

Awesome work Robyn and Mumnuts

Robbie riding with style, love it!

Mumnuts also did a great job sticking it out for the whole 24 it was good seeing them out there in my last 2 laps, you got to be proud of yourselves it was a great effort as usual..

Stepping up....well trying to

2011-03-29T09:39:00.000+11:00

Well Last Tuesday I stepped up to B grade road crits, and it seemed to be a bit of a step up. The first thing I noticed was were were on it from the first corner, and pushing harder through the corner. Things were going OK definitely in no position to make a move but I was holding my own, the wind did not help either. 10mins in OK now I'm starting to struggle near the back sitting on Lee's wheel, we come around the corner and I noticed the group jumped away a bit. Lee is onto it pushing hard down the straight then I think OK Lee will struggle with a 2nd effort so I'll pass through the corners which I did and made my effort on the uphill straight and 3 of us latched back on, just. So Time to just hold on and see what happens for the last 10. Well Lee eventually dropped off and I hung on till the last corner where the group jumped and my legs would not, there only had tempo left so I rolled to the finish thinking that was a really good effort.

Data, well the data does not really show it straight away. I had averaged the same watts in some the C grade crits, the average speed was about 1.5km/h higher as we were pedaling though the corners more (and I'm glad I switched to road pedals for the extra lean angle). So why was it so hard? I had a look at the power profile/s and noticed there was more efforts above 350 wattts. Thinking back I remember working it out of each corner then easing off as the group dropped the pace. So B grade was sapping all my matches during the race leaving me with nothing at the end, where C grade I was right on Threshold not peaking enough to burn all those matches. I have noticed in C grade and one of the little tricks I have been using is to make up positions in corners so I don't sit at the back of the pack usually in the corners there is someone that struggle to hold a wheel or moves off line, allowing for me to jump in and snag it. Hopefully when I am able to move positions I'll still be able to use this trick although it seems more of a challenge with the jump out of each corner. Anyway last crit tonight so I guess I won't get that chance just yet.

Over the weekend I had planned a solid enduro ride on Sunday with a 3.5 hour ride on Saturday. I headed out on Saturday to Honeysuckle keeping a good effort out there I was feeling pretty good. I started climbing, I lacked a little power but that's OK I thought see what happens. Well I struggled eventually crept to the top about 15 minutes slower than my fastest time. I was not in a good way, I sucked down my liquids got some food in, had a lay down and I needed that 10min off the bike. I got back on cruised down the hill noticing I had nothing on the flat sections so I just rolled them. Then came a few hills on the way back, they hurt, it was a huge effort to climb, my legs were completely gone. I contemplated doing the ring for help as they hurt that much. My power levels just peaking at 200W, (I usually average easily 200+ for a 3 hour+ ride) something was not good. Anyway after allot of pain I made it home and it was time to recover. Looking at the data it seems like I have been -20 TSB (Training Stress Balance) or worse for a little too long. During the build for Worlds I adapted to be able to cope with that TSB for training, and now I was trying to replicate it in the final build for nationals without allowing myself to adapt. My body is saying nope that is it no more. So 48 hours off the bike and a tempo ride for an hour yesterday I seem OK but I'm not out of the woods just yet. Tonight is crits and I'm hoping my TSB will be back positive for a few little efforts before a fun little memorial race on the weekend.

Seems I'm not going to get the chance on a long ride before Nat's. So far 3.5 hours has been my longest ride leading in. Plus I'm only doing about 70% of the hours that I usually do. That's the way it goes though, I planned to ride differently this year so lets see what happens. If I have a worried look at the start line it's because the teacher is about to find out I did not do my homework, and I'm about to be spanked, oh and yes I am old enough to remember those days ;).

3 days of solid efforts

2011-03-21T13:30:00.000+11:00

2 days of racing and 1 day charity ride in the middle.

OK maybe a little late, but the Canberra weekend now over a week ago was awesome riding here is a little wrap up.
Sunday saw me at my first TT, a 19k effort. I rode out to lookout hill and coming through Tharwa I started to see the riders warming up, first 2 I saw were on the full TT kit, including bikes, one piece suits, tear drops the works. So I rock up pretty standard, repair kits still on board ready for a bit of fun. Now I find out that is is an age handicap, being under 35 (just) saw me with about a 10min handicap on the oldest other rider (which I did not know at the time). So all was good, starting 30sec apart I went chasing after anyone I could. I actually enjoyed it, and was happy really happy with my effort and time. So results......2nd last, pretty funny really I had so much going against me I did not have a chance to make the 42+km/h average needed. But without the handicap I made the top ten, and not too far off.

Monday I went to the Amy's ride. I really like this event and saw alot of riders out to enjoy themselves. I opted for the 100k from Old Parliament house, through coppins crossing, 2 Uriarra, Cottor, Stromlo loops and back to the start. I meet up with Tommo at the start, had a good chat and we rolled away in the 2nd bunch. Well until Tommo could see the first bunch, then he decided to make the jump and dragged most of us across. The hill out of Uriarra split up the group and saw me ride with the 2nd group of 6, which worked out perfect a great pace, and a good group of blokes that worked well together. It was just over 3 hours till I got back and into the BBQ.

Tuesday night saw the usual crits, feeling a little tired I had no idea how I would go. The pace was a little on and off with some riders making short efforts waiting for others to bite and then slowing not wanting to work on the front. After a few more of there efforts I thought I would continue and kept on the pace on and see if they would bite, no one did. So I went out alone with about 3.5 laps remaining, putting in the efforts and trying to sustain or build the break, knowing my chances were not too high. Slowly my efforts took it's toll and in the final sprint to the line I was caught and finished up 2nd.

So some solid efforts in there for sure, and feeling a little smashed. I think it is time to step it up a grade in crits. I am always looking for moves and wanting some action in the middle of the crits, so if I'm looking for more action it is time to move up.

Has he turned?

2011-03-05T20:34:00.000+11:00

Nah, my legs are still hairy ;). But I must admit I'm really starting to enjoy the close racing, being pushed to the limit, and being able to work at the front. Mountain bike racing I seem to get in my own world, where I have found I have to step it up in the road races and leave nothing in the bank. So far racing this year I have done:
1 scum XC race
1 CORC crit
1 road race
2 super crits
and 7 road crits.

And Tuesday it was about time we had a break away :). Here is the Bleat from Tuesdays crits:

C grade consisted of 13 riders. On the second lap Steve Duffy made a successful break away and after a couple of laps he was joined by James Balogh then a lap later Kevin Wells joined the party. Soon you could hear reminder messages, in fact shouts, from within the trailing pack to work together, take turns, etc to close the gap to the escapees, but the distance was maintained. About 15 minutes into the race, Hagen Ganhal and Bryan Holloway attempted to charge across to the leaders, but soon returned to the pack. The leaders maintained their gap and in the sprint to the finish, Steve Duffy beat Kevin Wells followed by James Balogh.

There is something very satisfying about escaping from the pack and working in a small group till the end. It is great to ride with riders at a simialer level. It seems in MTB racing there are always the riders that don't back themselves or just ride in a lower grade for the win, plus there is more of a lean towards age groups now because of this. Road racing is different show too much form and you get moved up (alot easier to do in a club where racing is every week), this makes a good playing field where anyone could win depending on where they excel and the day. I suck at sprinting so I'm always looking for that break away that will work to give me that better chance. I could also ride in B's, but to be honest I'm enjoying the competition and the close finishes, with a few top 3's I like to see what works and what does not. I like learning my limit's and how far I can push before I go bang. I like it, if I do have a bad day, I can still hang off the back. B's might be after the winter break.

I've noticed a new max HR that I have ever logged of 188 (previously 184). It has taken a few months to adapt to this different style of riding and it is great to feel and see the results. It has increased my FTP (functional threshold power) from where it had sat for quite some time, I'll just hope that by Easter Nationals I would have got some of that base back in the legs to go the distance. It is the first time I have done this type of training leading into a 24 solo so it will be interesting to see how I go. I have been wanting to work on a different aspect of my riding after worlds and I feel I am doing that really well.
Tomorrow I have another road race, where it seems from the last race the top 3 grades are all very similair in pace (comparing mine with A, and B grade times). So I'm expecting another tough one, I'm not expecting to be up there but see what happens. I originally was keen to enter the Rocky trail cruise, but I've started to be picky with the racing with the expense of off-road. All my main goals are the same, just more racing for the forced higher repeated effort, and I have been feeling it.

So much happening......

2011-02-15T14:49:00.000+11:00

It has been a week full of everything happening. Last week I was getting the fibro in for the tiling for the renovation and nailing in 3000 odd nails by hand (nail guns break through the fibro). So I got that ready then I set about getting organised for the C2C III. Packed my gear got the bike perped including swapping to SPD pedals from my time's (all my pedals and cleats are starting to fail) and I was ready to roll. Then the tiler rang "Can I start on Monday" eager to move back into out house I said yes, then thought crap so much to do beforehand. So I pulled the pin on the ride and got ready for painting the skirts, and everything else that needed doing. Really dissapointed I missed this one, I did the first 2 and really enjoy the ride.

So I re-planned and thought I'd do the bakery ride, all good enjoying the ride then my gears started to slip, I dropped to the back of the bunch, and they went again. So I backed off and finished off the ride at a pace where the drivetrain was not going to fail on me. So new parts are ordered and just waiting, hopefully I'll have new running gear very soon.

The reno's are coming along well with some hours going in, and at the moment I'm keen to get some more painting done but with the tile's still wet and still going in, it will have to wait.

So with road crits on tonight I had to find another option if I wanted to ride. So Kendra had been interested in trying a curly bared bike, her Giant CRX is fantastic on the road but she was wondering what the difference is. About 18 months ago I had brought an Avanti Monza specifically so we could have a dedicated bike on the trainer, the bike is on the small side for me and on the large size for her so just fits us both. I paid $400 for it 2nd hand, it had with 100k's on it, bargain. So today I got it back on the road taking the trainer specific tyre off, I put on a new front tyre an older rear tyre. new bar tape, a clean, a slight gear adjustment and it should be ready to go (even put the mount for the garmin on it. I'll plan a nice little cruise with some efforts before crits to get the feel for it, but I'm right to go. It will be ready for Kendra to test out too.

So that is where I'm at, I have not got the training in as I would like but really happy with how the reno's are going. Plenty of work to keep me busy but at least we will be in the house by the time I go back to work. the 6 weeks has gone way too fast but I have got alot done, and alot has happened. Hopefully I'll be back on track with my riding very soon.

Get your entry in Willo Enduro Challenge

2011-01-27T09:40:00.001+11:00

James Williamson Enduro Challenge

It has nearly been a year since we lost such a great bloke of our sport. This event will be a great one so get your entry in. I like this video!

Nearly the end of Jan....Already

2011-01-19T09:33:00.000+11:00

Since the Rocky Trail 8 hour allot has happened. I did a ride to the coast and back (well not quite back the rain was getting too heavy so we piked at Captains Flat). Kendra and I did the Urban Polaris which was great fun as usual and finished up with a good 7 hours of riding. Plus allot of unstructured training to really wind out the feeling of training, training, training that I had leading into October.

This year has so far been all about short efforts really. I have finally been able to join the ACT Vets cycling Club as I turn 35 this year and have been getting into the different type of road riding. I have been wanting to join for a while now as I was keen to try crits and road racing at a more relaxed and less emphasis on racing than the other clubs in Canberra. It is really good to have a change and I think it can only improve my riding, as it really works on all my weakness's.

So far I don't know how this will translate to the mountain bike, but it is great to get loads of club racing in so far with 5 races I may just build a good tally throughout the year. But with a few 24 solo's to be planned for the year, and a different structure in training it is going to be interesting to see how it all pans out and I'm really looking forward to it. I love the fact that cycling offers so much variation that there is always something that will grab my interest to keep the passion going. I also have some sights in the future at looknig at adding some extra different types of efforts that may include something like this:

But more on that another day :).

So what is happening for the first half of the year, well at the moment renovations and as I type this our new kitchen is going in, and I can't wait to have all the work done. I have had a load of work to do and getting allot done after delaying the work for the World solo efforts. I'm back at work on the 22nd of Feb so no doubt the place will look great by then. I also have a fun social weekend at Nowra, C2C 200 the return of the wandera, Wagga 6 hour, Rocky trail MTB cruise, Escape Cobra mountain 100mile, Mont, Easter 24, and OHV 24. So a fair bit of fun right there. Hopefully these races will give me a good natural build, and with the Vets road racing going to late march no doubt there will be loads of fun and games.

Rocky trail 8 hour

2010-11-24T13:46:00.000+11:00

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.

The roller coaster

2010-11-05T10:57:00.001+11:00

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.

Giant XTC 1 29er

2010-10-24T15:36:00.000+11:00

Allright I have had this bike for a while now here is what I think.

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

CORC/ONYA Civic/Belco Crits round 1

2010-10-22T17:13:00.001+11:00

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.

World Solo 24 hour

2010-10-20T06:32:00.000+11:00

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.

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.

Linky's for Worlds

2010-10-08T10:20:00.000+11:00

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 ;).

Knock, knock.....

2010-09-24T19:37:00.000+10:00

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.

Steamed Kiev

2010-08-24T16:05:00.001+10:00

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.

A little trivia for you

2010-08-01T17:20:00.001+10:00

What mountain am I standing on?

Click on it pic to make it larger

Put your answer in the comments :)

I headed out for my ride today, and the plan was to take it easy on a nice flat ride. I did that yesterday on my first ride back after 2 weeks off. But I left home and decided that I needed some mental satisfaction and thought I would give this climb a go, and that I'd limit my HR and power. I had done it once before and loved it, so it was about time I had another crack at it. I only just kept my HR below threshold but power went over a little in places (even in the granny) but it was all good. A nice solid hour or so climbing and I was at the top for the weather to change. The wind picked up the temperature dropped 10 degrees (well so it seemed) and I was on my way back down.

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!

It is all in a spin

2010-07-26T14:47:00.000+10:00

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.

What is happening

2010-07-02T19:12:00.001+10:00

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.

Husky 100k'er

2010-06-26T14:30:00.000+10:00

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.

Bugs I hate them......

2010-06-10T11:34:00.000+10:00

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.

Single track mind 8 hour round 2

2010-05-22T16:24:00.000+10:00

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.

Power Vs Heart rate

2010-05-12T19:18:00.002+10:00

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 ;).

Hitting it hard, a great way to start.

2010-05-04T18:09:00.001+10:00

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.

Single track mind round 1 Lithgow

2010-04-22T19:33:00.001+10:00

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.

Great weekend really; bring on round 2 this time I have 4 weeks to recover. Congrat’s to all for riding the mentally tough course. I must admit it was awesome to see Josh smash out some super quick and consistent laps.

Australian Solo Nationals 2010

2010-04-11T16:09:00.003+10:00

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.

Powerbar kid is gone

2010-03-24T08:28:00.000+11:00

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.

Spot the difference

2010-03-12T21:27:00.000+11:00

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 ;)

Dead legs

2010-03-06T14:23:00.000+11:00

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.

Husky 100, and Jet Black 24 hour.

2010-02-15T15:49:00.001+11:00

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.

Back on the program

2010-01-08T16:22:00.000+11:00

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.

Urban Polaris

2009-12-14T15:22:00.000+11:00

It’s been a long week but here is my write up.

What a fun different kind of event. As this one was sponsored by Club Lime it was a good oppurtunitry to show the jerseys and give it a go.

This was always going to be interesting. I teamed up with Kendra for this one, and we were out for some fun. Really we had no idea what we were doing, this was our first effort but we somehow bumbled our way through and enjoyed it. We got the maps, sort of worked out the grid reference’s with the 15 minutes we had and planned a rough route. We decided to make things hard but interesting, how hard could it be? We went with the north side, as we live on the south and thought we would see new sights.

We set off, and went out and hit up some check points on our way to Black Mountain. Kendra was keen to give this a go and put in a top effort to ride to the top. We got up there but when we were told we had 46 flights of stairs to climb but only one of us had to go up, she looked straight at me. So off I went and got up there, I tried to scope out another check point while I had the view. I knew there was one at Black mountain peninsula with a swim involved but unfortunately could not see any check point, so down I went.

We made our way north trying to make our way to Gold Creek via some more check points. We got lost and never found our check point, afterwards we found out we were about 300m away :(. We got to Gold Creek and thought it was a good time for something to eat. Our plan was to head to Hall, but discovering the markets were on and thinking it might be heading out too far we decided against it and headed to Belconnen.

The bowling alley was the target and only missed out on a strike by 1 wobbling pin. Then a couple of loops to pick up some others points and we were off to the lake. This one involved a swim to the island, hmmm how come I do the bowling but Kendra is not interested in the swim? We carried on and grabbed some check points on the way back to finish up.

A great day out and really enjoyed a casual event with nothing too serious, thanks Kendra. It was good to hear though that I was nominated for the helmet hair award at the end, and I really think I should have won it.

Kona 24 Solo

2009-12-04T21:56:00.009+11:00

I think this picture says it all, but here it the race report anyway's.

How good was it???

Friday bikes were packed ready to go, taxi booked waiting waiting…..crap where is the taxi? Hmmm 30min late, we get to check in and I can stop sweating we made the cut off by 2 minutes. Jump straight on the plane thinking I hope they put the bike on in time, and I look out the window and there it is being loaded in, and I melt back into the chair.

On the drive down we headed in got our supplies and headed into Forrest how nice is it, it just seemed to be a great place to ride Mountain bikes, with a nice little pub. Kendra and I sorted us out, put the bike together, had dinner, did the rego sorted the pits, and chatted with mates it was all looking great. That night staying in the caravan park was great, well only because if we were in a tent we would have had no sleep, thunder, heavy rain, and I was expecting mud.

Saturday woke up to nice weather and was keen to get to the race, and as we got there it was clear that a lot of setups did not survive but we were all good.

The race started and to be honest it was all a bit of a blur, I was lapping with Adam Kelsall a great bloke I meet at Worlds and he guide and chatted me through the first lap. He gave me a nice relaxed start just what I needed. We lost contact and I focused on my own riding and really just tried to have fun. The track I found fun but really not what I was use to, but each lap I was building confidence.

I don’t know what time but the rain did start coming down and pushed the tracks into water saturation. Most tracks hold up OK, but some areas were pools. It was not long before my brakes were suffering, and the were getting louder and louder, and I knew the rear pads were pretty shot (even though they did not have much riding in them before the race). I came into pits and Ed McDonald was there ready, and as I got the gear, for him, got ready with my lights he just seemed to get the job done. Cleaned up both ends swapped out the rear and all was ready. I got to say whatever I was missing something, had a problem, Ed had it covered, he was riding in a 4 man team (which won) and smashed out some impressive laps/ and an impressive effort. I had 1 more day 1 lap left till we swapped to night laps, and I tried to stay off the brakes and keep it all clean as by this time the track was pretty trashed in places.

The night lap was a good one I liked it. Hard packed fire road in places gave plenty of time for drinking and eating. The course was really starting to grow on me and things were going great. The laps seemed to just roll one after the other, pushing on just enjoying it. Early morning I could not hang on I had to stop for a number 2, and with a lot of gear it was a pretty big effort to do it I must say, but I felt so much better, even when putting my now wet clothes back over my bibs ;). I was out again and pushing out consistent laps, and tried to put some quick one’s in to get in an extra night lap in as I was expecting them to be slightly quicker than the day laps. I made the cut off easily, finished off another lap and then took off my lights etc ready for the next course.

Day 2 laps were a blur I was having fun out there and that was all that mattered. Pushing it through the mud on the longest section of single track I have ever ridden. At 10am I came in thinking 2 laps to go and Kendra put the thought in my head to try for 3 so I put in some extra effort to try to make up a few spots. I put in a great first lap but the next on was 2 minutes off from being good enough and I was over the line done and drenched with mud. I ended up in 8th place pretty happy really with how it all went, it is a funny thing when you get the worst conditions I have ever ridden in and the least amount of gear I have ever had for a race and this was the one that it seemed to all just worked.

People to thank:

Kendra – who is always there, always knows what I want and need and really keeps me going. Always looking out for the little things and keeping it all smooth. You really kept me out there and really let me enjoy myself as I knew you had everything else under control.

Fenz- He is always full of good advice, and helped me to build myself stronger over the past 11 months.

Ed McDonald- I still can’t believe those quick laps you were doing and still always ready to help me out, and swap out my brake pads.

Radical lights- These things are weapons, look out for the 2010 models. I need to start saving. http://www.radical-lights.com/

McAvoy’s- Kylie for helping and doing everything she could, and Jase for helping organise the trip, and being a friendly face on the course, good to see you push through a tough one.

Jess and Norm Douglas- Who organised a spot for us and sorted us out. It was great to ride on there home soil and I really enjoyed it. You guy’s are always full of encouragement.

Brett Bellchambers- You were smashing it on the SS, that little push you gave me was awesome. It is funny when you lose focus a little and then someone does something like that and gets you going again. Just what I needed a little rev up. I like your work ;).

Gordon Scott- For getting the gazebo down there for us, it saved a lot of stress.

All the friendly riders on the track especially Adam it was great chatting to you and it just seemed every lap I knew someone or found someone to chat to. It really made it fun.

I could not resist sticking the out it was the 2nd last lap ;p.

Check this out, while staying in Melboure at some great friends Jenny and Alex's, I took the time to clean the bike. Jen wanted to know why I was such a good bloke and wanted to bring in the washing but it was about to rain really....Anyway Maddy and Toby thought it was such a great idea that they got in on the job and washed there scooters. Hmmm my brush seemed to have a higher priority on a scooter lol. Thanks for the stay guys can we book in next year?

Kona update

2009-11-30T09:50:00.000+11:00

It is over, had a great one lots of fun. Started to get good at 2 wheel drifts in mud ;). Finished in 8th place, now to relax at hotel Binn's. But what is the go 20min from Mel CBD and no mobile reception.

Ready...I think

2009-11-27T10:09:00.000+11:00

All packed got everything ready, new comfy knicks, butt cream's, anti bruising gel, packed bike, and even some extra brake pads for the wet weather ;).
Should be a good one, I'll only have 1 bike for this race flying limited me a little but I should have plenty of spares if things go bad, not that they will. I just don't know what to expect on a new track and wet conditions.

Must be time I ate again.

Bring on the Kona.

Maybe I should start shaving

2009-11-13T10:21:00.001+11:00

The picture looks bad, but my knee has come up OK. It won't hold me back anyway.

Another crit over in a blink. It was a good one and great turn out, lots of big boys out which was good to see. The track was on the lower end of Majura with some twisty trails which don’t really favour me. But I decided to try and get a good start.

Sitting in the second row, and we were off, it was all out to the first corner, and managed to keep a reasonable position into the single track as I took it wide and gained another position going in. I was in 7th and considering there is about 6-7 people on each row I was happy. The first lap was a blur just managing to keep up with the rider in front, but I dropped a couple of meters. I knew there was a big gap behind, and as I went to put a bit in I really had no top end. So I kept my position and back into the ST. Basically that was how it stayed every lap I lost a few meters in the single track I knew I had a good gap and only really did what I needed, for the following laps. Until the last corner I had a few meters of my gap still there and thought I’d just punch it out over the last little section. But as I exited the ST over a little dip I moved my weight too early and lost the front end. Jase was nearly on top of me by the time I was getting up nearly clean me up. I ended up losing 2 positions, luckily Jase really did not lose any, but that’s crits.

I have to say again, such a great crowd out there, everyone is encouraging and it is great to see. The Onya Belco/Civic did another great effort.

So this weekend I’ll have a weekend of riding for myself. Bunch ride Saturday morning followed by a MTB ride Sunday. Final preparation and build for the Kona, so it will be a big one. Then I’ll look forward to some tapering ;).

Highland Fling

2009-11-11T15:09:00.001+11:00

What a fun weekend, some disappointments but overall an enjoyable weekend.

Saturday was spent getting organized and working it all out. My first fling and making sure I knew exactly what was happening to ensure I knew what was happening in transitions etc.

I originally set out to complete the 100 mile, it started off at a fast pace, I put some in but went back to being conservative at I knew it was a long one. We were still keeping a good pace, till the open paddocks riding up a hill I had no idea what was happening. Riders were riding at me charging down the hill. Till a few guys said wrong way head back so we did into the congestion, and some walking.

Back on it, and continue on some fire road, I find Arran a fellow FTP rider and we switch positions back and forth a few times, as we head for the transition area. Looked at my watch as I cross knowing I had 5 minutes and make my way through. Kendra was waiting for me swapped packs, new bottle, a lube and I was right to go again. I head out for the next 54k’s and it was not long before Arran and I were together again. We worked our way down through some fast fire road then single track etc etc…. till I go to change gear and heard a snap and no change. Bugger, my rear cable snapped and it was straight to the small one. I pushed it hard up and over a few hills, but I knew it would be too big a gear for me. So with some work I got the cable hooked back up with some easier gears but still limited.

So I was trying to get back on it as I worked my way through single track, but I knew it was going to be hard. I found the climbs hard and walked a bit due to the gears, but found my average speed was dropping to a point where I knew I would struggle to make the cut off for the second loop. I pushed on to the open fire road and tried to make up for lost time, but coming in I knew I would not stand much chance of making it. So I decided to head back for the 110k finish. Kendra was there waiting and tried to talk me into keeping on going but realistically I had dropped 2+km/h in average speed due to gearing and I had to maintain my current average for another 54k’s. So it was time to enjoy the ride back, there were a few 100milers taking there time and cutting the distance short so I was not alone. Found it pretty nice just taking my time making my way through the 50k’ers. Headed back in to lots of cheers with people thinking I was the first 100miler back which I was but just frustrated I had not done the distance, and confirm with Huw, he was expecting Denis.

So my first fling done, there is always a hollow feeling when you have not completed what you set out for. But realistically with some issues I was having in the week leading in (and still there) it might have been the better option leading into the Kona. I hope I’m sorted by then, I need and due for a good one ;).

Overall it was a great race and there was a good atmosphere to it especially around town. Not sure if I’ll be back next year though, with the Worlds in October. It’s always nice to have a break after a big one.

Thanks Kendra and Neil for being at the transition zone, it made things allot easier.

My first Dirt Crit

2009-11-06T14:55:00.002+11:00

I got to say it was good fun.

Going from racing 24 hours to a 10min crit seemed a bit odd. But anyway I thought I would give it a go and something I have been meaning to do for a while now, I just never really got there. Now with no excuse’s it is good to get the Club Lime jersey out there a bit more for some weekly racing.

It was a bad start I must say, a guy in front had a bad one leaving me dodging him and dropping back. Really I have no idea how many riders were behind me going into the first single track but it was not many. I rode past Dan who had a slight mechanical and then worked my way down to the fire road for some overtaking. I passed 5-6 riders, and being the only stretch where I could overtake next lap I got 3 more, then another 2 and coming up to the finish I managed to get another. I ended the race to finish 11th, it does not seem that great, but I think it was pretty good for a first effort anyway.

It was an awesome race and very social. Might have to have another go next week and try for a better position on the start ;).

Fitz's

2009-11-04T16:12:00.002+11:00

What a ride, I was in this one for fun and training and that is what I got. I must admit I was tempted to go for something longer than the 105k but considering my schedule I think I picked well.

With a most relaxed start I wanted to stay to the front of the pack down to the cotter as I hate descending in big groups. The climb out of the Cotter was a solid effort, I was just hanging onto the wheel in front, not putting in a huge effort but just to stay there but realized at the top there was only 5 of us left. We rode to Tharwa, turned around without much of a break and headed back to see the gap. It was not much only 1 minute, and it was not long till we saw Karen, it was quite funny really seeing little Karen leading this big group of about 30 guys behind her just sitting on her wheel.

The last climb before heading to the Cotter Mr McAvoy put a bit of effort in and split us up. I really was not ready for it at the back and dropped right off. I noticed the group was split into 3, 2 groups of 2 and then me. I had used all my power beans when it was my turn at the front, so I rode the last 25k off my base hoping that the following group would not catch me. But I did manage to get in contact with the 4th rider at the last checkpoint but it did not last long. I ended up finishing in 5th to a big cheer from the Mumnuts (onya girls), all done in just over 3.5 hours. Jase finished 2nd, behind a guy that did no work at the front, one reason to hate road race’s ;).

After the ride I promised a mate (Brownie) I’d come back and ride the last section with him. So I headed back after re filling my bottle and grabbed a couple of softies. By the time I got to Uriarra it was heating up in a big way, so I drank my solo and kept going. I got to the intersection at Brindabella road saw a couple of riders in the shade and that was a good excuse to stop for a bit. I kept going but saw Brownie only a few km’s down the road and was keen to get back out of the heat. I was expecting a nice easy cruise back but Brownie had other idea’s smashing it along the flats, he must have got a bit of extra motivation from somewhere. But heading back up the 3 sisters was hard it was 42+ degrees’s and was glad when a volley offered to refill our drinks as I was running out quickly. So we were back on it again and finished it off. Close enough to 150k’s for me and a little de-hydrated and sunburnt but it was all good fun.

As it seems the ride revealed that I have not yet solved the issue I had at Worlds, although I have no pain it is obvious my preventions are not working. So hopefully with a few emails I can find out some answers. It has come at a bad time with the 100mile fling this weekend and hopefully it will be OK and come good, but I need it sorted before the Kona for sure.

Other news I entered into Worlds last Sunday, having another go at my age group. No doubt it will be the toughest 24 hour competition the Worlds has seen so it is bound to be a beauty.

A sad day :(

2009-10-17T19:52:00.000+11:00

Well today I said goodbye, to my Rocky Mountain. It seems pretty sad getting attached to a bike and then selling it. But the Rocky has been one special bike, it's seen 7 solo races, many team events and it has never put a wheel wrong. Kendra even shed a tear as it found a new owner. Hopefully it will give Jamian a new passion, and hopefully the rig will be able to keep up with his kids.
I've now entered a new event the Husky Enduro. Should be great, Matt from blackheart is organizing it, he competed at the Worlds, can't wait to check out the tracks.

Scott 24 hour 2009

2009-10-16T16:45:00.003+11:00

What a race, it was a strange one for sure. I had a lot of fun at this race, but I think it was due to my team, campsite friends, and most of the other riders out there.

This year’s race saw the return of a single loop track which took in some nice but technical tracks, with a change in the course throughout the night. I liked it, but there seemed to be too many riders, and not enough overtaking room to get the full experience.

I put my hand up to head out first, and I knew it would be, go out hard or have a wait with the congestion. So I went with the go hard option, and as the gun went people went into chaos pushing here and there body’s dropping to the ground everywhere I went into survival mode rather than run as hard as I could. But I made to my bike safely and got going up the fire road. I hit the single track with a little wait for a few minutes and then I was on my way on the climb in a big line and just waiting to make the most of fire roads to pass. This was pretty much the rest of the lap, we were holding a pretty good speed for the most of it so it was still good fun.

The fun continued throughout the next 2 laps then it was time to have an extra break. Through the night we decided to do spit shifts and while Karen and I had a nice little rest, Grant and John would put in a few. I don’t think I really got any sleep but it was a good rest, and before I knew it I had to get ready again.

This was my second night lap but the other one had some daylight so it was nice to do it under lights. I got past the downhill section and looked into a gully and there was a guy with blood everywhere, what the….Anyway he had a few people with him, so I told them to take a seat while I ride on to the check point to get help. I thought it was closer but I finally found it and past the details on and chatted to those awesome vollies for a bit. I got back into it passing riders I had passed before, and it was great to hear one go, “good onya for stopping mate have a good one”. I always like friendly riders like that. But on I went and finished it off.

Next lap was back to the day lap which I preferred, I took it easy had a chat to Kendra as I passed her on the climb, and made my way down the barrel. I did the figures during this lap thinking that there is most likely 1 more for me to do to make it 6 and 21 for the team.

I love the last lap, I went out for a good one and it was brilliant. I have fun pushing fairly hard and also at one stage riding in a group of 3 just chatting and enjoying company of 2 other rider who were strangers. It was a great way to finish it off.

So thanks to all who kept me company throughout it all as it was just as good social experience as it was a riding one. Plus it was great to have a fun team where all did there best they could do.

Well done to Kendra, who pulled off some great laps over the challenging course. It was good to see her giving it a good go, and coming back with a smile.

How good is Hiran at Radical lights he setup Kendra’s team the Mumnuts, fitted them out with lights for the race. They even got stickers with there names on them. Check it out. The lights did a great job and were the brightest I’ve seen.
http://www.radical-lights.com/

More pictures to come.

Home town advantage

2009-10-06T16:05:00.000+11:00

Well it's in Canberra hmm hopefully I don't get to sick of Stromlo by the time the race comes ;).

The racing season is almost here

2009-10-02T12:42:00.002+10:00

As I’m in my last week of hard training before it’s time for recovery I’m really trying to stay with it. I’m on the edge of dropping power at the end of each day’s intervals, but with only a few days to go I’m keen to carry it through. Early nights and good food has been a friend this week.

Last weekend was a killer set especially with the weather. Saturday was a disaster; I went out knowing it was not going to be good but needed to just do it. I decided some Tharwa loops would be the go as they are close to home if it turns too bad. It went very bad, my first lap I had hail, a head wind where I thought I was going backwards, an attack of a black and white flying object, then a flat close to home and I gave in and that was where I headed. Sunday I was not going to let the weather get the better of me. Luckily I had organised a ride friend at 11am, but with me getting out the gate before 8am left me with no choice but a 7 hour ride. Worked a treat, 3 hours in, I was semi keen to head home but with some fresh legs turning up I had no choice but to keep my pace up and keep it going till 2pm, thanks Karen for smashing me on the hills ;). Rolling down to the car park I saw some familiar faces it’s the Mumnuts including Kendra who is on her skills camp for the weekend. I thought I was good being out in it for so long but they were in it all weekend, tough chicks. So then I headed off for a casual cruise back home.

Now the Scott is creeping up very fast, and with a move from a 2 man team to a 4 mixed team, I’m looking forward to a relaxed race. Karen and Grant are great riders, and no doubt we will have fun. With bigger races on the horizon it was always going to force me into a relaxed one. But at least with a 4 person I can afford to try to put in some quicker laps, so bring on the fun, and a little hurt ;).

Time is ticking till we find out where the 2010 World 24 hour will be, we should know by lunch time Saturday (with the change of hours over there). I have mixed emotions being at home will be great but I don’t expect it to feel like a World event being here for some reason. But in Brisbane or should I say 2 hours out of Brisbane I would not expect the crowds to be that excited. I know it will be huge and bring a whole new level of endurance racing to Oz. It will be a ripper for sure hopefully some great hype will see some good crowds. I expect some big names to be tempted with the challenge, but bring it on; it will be great to see Solo 24 racing get bigger. It’s not a ride of who can last the distance now, it has really turned into a race for 24 hours, I can’t wait….

Here is a nice pic for this time of year, it takes the right nest to be able to tip 90 degree’s and keep those eggs from falling out.

Angry Doctor

2009-09-16T14:57:00.001+10:00

Making the most of the weekend we went and stayed at my parents in Tuross heads. We also went over to see my grandmother in Moruya. Took the old bloke out for dinner to celebrate (a week late) fathers day and it was a pretty good feed.

Sunday was race day and I was keen to start. After having 2 weeks of training this one would be hard to back up for a full solid performance.
The start went well, actually enjoyed the hills, pushed through some ST and kept it all going really well till about the 40k’s. I could tell the training was catching up but that’s OK, I kept at it. Got to the 50k mark under the 3 hours, re-filled with liquids, food, lubed the chain and I was off again. This is where I really started to notice the heat, and another 15k’s, I could not believe that I was almost out of fluids and feeling dehydrated it was not a good thing. I had 15k’s to go till the feed zone and just starting the climb, at the base the biggest hill. Pushing on I took the wrong way then made my way back, what a silly thing to do. Working my way up the climb taking it easy and conservative, I was sure I could see the distance on my speedo going backwards it seemed to take forever. I was visualising the red bulls that I saw there last year, but unfortunately when I got there they had none :(.

I drank 2 full bottles, and re-filled and off I went to finish off the last 20k’s. It only took 5k’s and I was all good again right in time to enjoy all those great berms and smash it out till the end. It is a good feeling towards the end of a race when you feel you can go hard, and it seemed so silly that I was struggling so badly only 20k’s beforehand. Turned into the finish area and the first person I see was Kendra, great to see that while knocking out the last few push’s on the pedals. After all that with 6hours and 10min, with no idea where I actually came it ended up being a tough one for sure. Did better than last year, and I know I have a faster time in me for sure. But sometimes it is all about good solid training for the bigger ones.

It was great to see so many friendly faces out there. Lots of fun, bring it on again I say.

Into it

2009-08-28T10:09:00.002+10:00

Well next week I am back into a program and looking forward to it. I have had a good break from the bike and the last couple of weeks I have been easing myself back in, even with a head cold.

I have been, like I always seem to do between training blocks, I really get set up for the next one.
So I have taken the opportunity to re calibrate my ibike, which was making me look a lot better than I really was. So hopefully a ride with Jase will confirm its accuracy, if not I will be able to make it all match pretty closely. For the first time I should have an almost accurate power meter. The ibike does work really well and it continues to improve and the latest firmware update is encouraging. Just a cal this time and I can tell it is pretty close to accurate, but the only way to confirm that it is a good calibration is to give it a run with a meter that is accurate. The ibke is always consistent and reliable, just hard to get right in the way that “is that really a 380W 20min FTP test” nah can’t be.
I went out and did a 20min FTP test on Thursday night and these things hurt. I usually go out a little hard then settle down after 4-5 minutes and hold a solid level at 165 bpm. This time I struggled after 10min and dropped 10%, but I am still happy with the result I averaged 171 bpm, even after nearly a month off the bike.
My new trek which is a fantastic bike and love riding it, has a problem with it’s free hub, so hopefully a warranty fix will happen. But I have some new XTR wheels on there way, which I found at a great price (I guess the 2010 stuff will be out soon) so it should be back on the tracks very soon. My Anthem developed a leak in the forks during the plane trip home so I am planning a service for them very soon. So mountain biking is out this weekend unless that little postal slip from yesterday is actually my wheels.

I have entered into the Scott, as a 2 man team. For some stupid reason John Howell was interested, so I booked him in before he could change his mind. I think it will be a pretty relaxed ride around Stromlo this year.

The Angry Doc has crept up on me once again, and it should be a good one. I plan to just have fun out there and enjoy the great tracks. I hope they get some rain down that way soon, otherwise get the dust masks ready ;).

The Worlds is almost here, can’t wait it watch the best do there thing, hopefully pick up on some little tricks. Last year we did the marshalling thing, for the downhill and watched the 4x. This year we will head out for the XC, no doubt it is going to be big. I’ll have to get onto eBay and try to get myself a cow bell. Last year I think there was a competition going for who had the most annoying and loud cheer of encouragement. I gave that prize to a girl who continually just screamed as loud as she could “get off the brakes, go harder, get off the brakes, don’t be a girl” it was pretty repetitive, even when she was losing her voice she was still screaming. So get out there, if the riders don’t keep you entertained the crowd will ;), it is all good stuff.

Kendra is getting back out there preparing for the Scott; she has a few events to work towards. She has also entered into the Fitz’s challenge which is 110k’s, and entering us into the Polaris. After being off the bike of a while she is gaining confidence with every ride, and really getting into it again. She is even trying to talk me into doing a double RPM class at Club Lime tomorrow, please don’t rain please no rain and it’s a bunch ride, rain and she’s got me cornered ;).

Solving issues

2009-08-18T07:15:00.004+10:00

Every race you learn that extra bit of info, and it usually takes a few weeks for it to really set in and work out why. My bot bot issue I think came from my road bike which I ride 70% of the time or not really spending enough time on my MTB saddle. I guess what I have come to conclude is that road bike and mountain bike saddles are different and come in contact with different area's. So after a little road ride the other day by bot that had contact with the seat was not the area that was sore. Being a narrower seat and different shape to MTB saddles meant that I was spending most of my riding time where my point of contact would be different to a race condition. OK I have done lots of 24 hour racing but I brought this bike early this year and the Worlds course was very rough so I really did not expect this to happen.

So time to put a MTB saddle on the roadie, and hopefully eventually buy so new saddles so that they are all the same. Not only that I plan to buy new knicks for every race one's that I know are good and that I train in (Thanks Karen for this tip). Plus get some better cream that has been recommended by someone who has had issues in the past (Thanks Mr P identity discolsed).

Everything else was going perfect, I did have some small cramps which I think I had a little dehydration from the 36 degrees but they were only little and came good quickly.

Anyway I have updated my race report with some cool pic, for the kids I did not add one of my bot, and no for those of you that asked I did not take one either. Here is the link:

http://crankin-kwells.blogspot.com/2009/07/update-on.html

Alaska it is just....... well look for yourself

2009-08-13T12:29:00.009+10:00

So last week we were cruising it and enjoying every moment. I got to say it was a perfect to take time out after everything we had done. We really apart from the 3 port days sat back enjoyed the views from many bars, cafe's, and even an ice creamery. It was like a 5 star resort, and had our towels made into a different animals every day, it was pretty cool.

Port days were great, we did a native tour, a lumberjack show, dog mushing, Canoe adventure tour, and the Skagway railway. These days were busy but lots of fun.

Alaska is really amazing and as you can tell by the pictures all the mountains were carved by ice making the all fiords. Cruising Tracey's arm really have me running around the ship with my camera for 2 hours taking picture's it was an amazing place.

Pictures don't really justify it, and would encourage anyone to go and see. It really had it all.

Now we are in LA, and had dinner at Martha'a house which was fantastic. Martha has retired but use to work for the JPL/NASA. We meet up with most of the people I have contact with here through work including there family's and had a great time. Mike Winders and his family who used to work at Goldstone (similair site to Canberra's) made his way down from Reno and it was great to see them. When I went to Goldstone every lunch we would go out mountain bike riding on site, and it is a US military site (which is desert) empty tank shells were everywhere and it was very different, but that is another story. Disneyland tomorrow should be pretty cool. Flying home Friday at midnight, hopefully we will be able to get some sleep then.

Postcard

2009-08-02T09:46:00.005+10:00

Well I am thinking postcards are a thing of the past, so instead I thought I would post one up for everyone to see with my own pictures. Yeah it is not too personal but at least it includes everyone that is interested.

Coyote at Jasper

Lake Louise

Got to love these little guys Squirrels they were everywhere with lots of personality.

Grizzily bear at Golden how cool is he.

We are having a great time, and are currently in Whistler and it is very hot. There were bush fires here the other day, and alot of the main walking tracks are closed and everywhere is pretty smokey. So we have just taken it easy and looking forward to our cruise starting tomorrow. No bike riding here still not quite ready to ride almost there ;).

Lake Louise was soo nice, we did all the walking tracks they had to offer with some great views, glaciers, tea houses, lakes well worth all the climbing up the hills.

I don't know how much communication we will have on the cruise but if you don't here from us we most likely just have none, and enjoying ourselves.

Talk soon Kev and Kendra.

World Solo 24 hour

2009-07-30T08:57:00.005+10:00

After a good lead up, and really mentally prepared, I felt ready for this one. I knew it would be hard and after a week of getting over jetlag and adapting to the high altitude I was "only just" ready in time. I had a chance to pre ride the course and it was tough, rough and steep. I felt comfortable with it and knew there would be some walking for everyone.

Well the race started really well starting from 70th I made really good ground in the run, some training at Club Lime put me in good shape for it.

Then the climbs begin, really it is a granny climb and plugging away upwards the heart rate was up at 170+ for most riders, and talking to Jason English his was up around there for the first 3 hours at least. There were roots, rocks everywhere with no real clean lines on the most of it so pushing away, trying the be conservitive, and keeping speed up was my objective.

It was a hard course to ride fast, single tracks were rough, fire roads had steep pinches, but I did manage 67 km/h on a down hill section. Things were going well, 2 hours in I could really feel the heat it was 36 degrees and really trying to keep the fluids up and heart rate down. I was sweating and covered in dirt, but kept at it. Adam Kelsall a fellow Aussie in my cat past me around this point with a cheer of Aussie Aussie Aussie. 4 hours in I was in 6th and in the next lap I got to 4th. Rain had come to cool things down a little and I was happy with that, I really needed to re hydrate. The next position to go for was third, I had to catch Adam he was 15min in front of me. I pulled 8 minutes in 1 lap and in the next caught managed to catch up. But as soon as I saw him he was off charging to get away. At the end of this lap, with some great work from Kendra (I am sure this was how I was gaining time to Adam each lap) I got past him with another quick stop. He chased me down on the up hill, but it was on after a few friendly words and I was off, trying to pick some quick lines on the downhill, then a quick fast walk up the long rooty climb, that almost everyone was now walking I could not see him. I tried to keep the effort up but some cramps slowed me a little, and I was hoping to gain some time in the pits again. But Adam was back with me up the climb.

The climb was hurting me, and hurting bad not my legs but my bot bot. Pushing on mostly standing I was trying hard and it was taking it out of me. I knew I was losing lots of time, I was getting no rest, and it was getting real ugly down there for sure. I got to the feed zone, and waited while Kendra got an extra pair of knicks to put on. This did not help at all but battled through to finish that lap.

We really did not want to pull it at this point and the option was to go out with some flats and runners to do what I could. But 1 look from Kendra of what was going on down there, and it was not worth the risk of going any further. I won't tell you the words the medic expressed, but he was shocked, and he did see lots of action that night. I saw the medics take 2 riders off in stretches plus there were calls for cancelled laps every 10-20 mins, I am sure they saw some bad things out there.

I don't really know the reasons why, with wearing some of the best knicks (skins) and cream I don't really know what I could have done. It was really rough and maybe I just sit too much, although I thought I was standing quite a lot.

I am happy with how I went and I know Adam and I would have kept battling. I did feel really strong and that was the only bit that hurt in the end. Just dissapointing to have to pull out due to something I could not prevent.

Thanks to all for your best wishes, and encouragement. It has been a great experience, and have meet some great people here. Thanks to Fenner he has got me in great shape and have really improved my riding speed and endurance. Kendra was fantastic in transition she had everything and did everything I needed. She was so encouraging out there and really kept me pushing. It has been a big commitment for us to do this race, but now it time to enjoy our holiday and relax for a bit, and treat her to some us time.

How Exciting

2009-07-25T03:19:00.002+10:00

We have the internet, for a little bit.

After flying business, and staying in the fairmont we were on our way to Jasper. We had alot of fun there, seeing bear, squirrels, elks, eagles, and the list goes on. Did some hiking and bike riding.

Everywhere we look it is just amazing especially driving down the icefields parkway towards Canmore.

We arrived in Canmore a few days ago and we are almost all ready to race in 24 hours time. But all is good we have found it hard to get internet access so far. But I have set up the twitter via sms to keep you all updated. So check this out here:
http://twitter.com/crankinkwells
or on the right hand side of the blog.

We had a great duinner last night with most of the Aussies and we are all keen to smash up the track. The track is a good one, it is not a fast track in places and one to keep you awake, some hard pinches to climb, and will definately keep everyone on there toes. So it is all good, and what I was expecting from a Worlds course.

Kendra is going great, but very nervous, well more than me anyway ;). She is being very patient tripping over bikes in the RV.

Sorry about the delay in updates but lots to do and see.

Business

2009-07-18T10:27:00.002+10:00

All is good sitting in the Qantas lounge eating and drinking after an upgrade. Thanks Qantas, it is great knowing I can sit back and relax for the next 20 or so hours. Opps better go for another drink ;).

Worlds details and links

2009-07-17T08:30:00.003+10:00

Well the time has come to head off and leave our furkids to Bree. It is great knowing we can leave our home knowing everything will be looked after. So off to Sydney to fly out tomorrow.

So race starts in a 8 days, and I am keen to get there to get sorted but still plenty of time. I pick up a new bike this Sunday, as a 2nd bike for the race, and it should be a rocket. So lots to look forward to for sure.

Hopefully I will be able to setup this blog so that all I have to do is send a text to update it, but at the moment this only works in the US, and Canada so hopefully that will all just magically work. If not there is always Twitter, so check for the updates on the right hand side, and you can always click on the follow me button. Other sites you can check for updates during the race are:
The Worlds twitter site:
http://twitter.com/WSC24
The Worlds website:
http://www.24hoursofadrenalin.com/twenty4/index.cfm?fuseaction=dsp_eventDetails&eventContentID=8e9dc8c3-3048-8bc6-e8ab-06946528367c
And the adrenalinlive website (this is where they gave there live updates last year):
http://24adrenalinlive.blogspot.com/

So this year I really don't know how they will update it, but it should be one of them, or at least be a link somewhere.

After a nice massage this morning to iron out the last sore bits of the injury everything is looking good, well better than a broken wrist. Keep a look out for Jason McAvoy, he broke his wrist on Tuesday and is still going to try and claim the 1st position in age cat after his second place last year. I really hope he does it, good luck Jase.

Time has been flying

2009-07-10T14:47:00.000+10:00

It has come up pretty quick, and although it is my last day at work today for nearly 6 weeks, I expect the time will fly. I am really looking forward to it, and to be honest it will be good to finish off my last few days of training before the taper, and I know I have to make them count. The last of my VO2 sessions tonight, then some long rides over the weekend will finish me off.

It does not seem that long ago when I started really putting in the time for this race, but it started last December, after a little rest from finishing the Scott solo. So I have never felt more ready for a race, I know there is always room to improve, but really I am happy with where I am at, and if I was not it would be too late now. So the hard work is nearly done, and the fun part about to begin.

But my nerves are starting to show, and it is a good sign. Mentally preparing yourself for the race is a good thing. It is hard to stand on the start line to face a 24 solo, and this being the Worlds, plus on an unknown track with lots of climbing (2 by 20 min climbs each lap), I need to be in the right frame. All is good I have a secret weapon, and it’s not a carbon bike that rhymes with Shrek ;).

Other news, I got my ticket to the 100 mile fling in November, which shall be a great race. Kendra decided she would do the 105k Fitz’s challenge instead so the weekend before I will do that with her. It will be great for her to get over the 100k barrier on road. I have lots to work towards, especially with the Kona in November. I always have to set new goals before I finish one, with no goals I have nothing to accomplish; I always have to have that target.

What a weekend, with a ride to Wee Jasper

2009-07-06T09:52:00.003+10:00

The first challenge of the weekend was mine. Friday night I had some sets of VO2 max, and I hit them hard hitting all targets on all reps plus 1 rep extra just for good luck ;).

Saturday while I was riding Honeysuckle, Kendra's target was 2 RPM sessions with Andy at Club Lime. Andy's class's are great, he makes you work for it, and always adds extra tracks to the sessions. So Kendra made the 2 hours of pain, pushing herself with an average of 150+ HR. Nice work.

Sunday was a ride to Wee Jasper, we were meeting up at 8:45am at Uriarra Xing, so I added in a ride there. Here I meet up with Ed, Jase, Joel, and Phil and set off. We were to meet up with Claire and Erik for lunch, they were taking the road option.

This ride takes you over the edge of the Brindies and had 5 big climbs, some river crossings, and fantastic views. I was pretty hard work, as Jase was really setting a high pace, while I sat back in tempo. With the fire road climbs comes the downs and these were pretty quick. The last road section into WJ was awesome. It was hard, as all I wanted to do was look at the greenery.

Lunch was at a nice little country pub, and 5 min after we pulled in came Claire and Erik, perfect timing. Here we had wedges, soup, it was all good stuff. I think we stayed here a little too long as we were not really keen on climbing the hills back out.

But we headed off, and really did not seem as bad as we expected. Hitting the fire roads back there was alot more climbing and getting back took only a couple of minutes longer than getting there. By this time it was 5pm and about 5 hours of riding for 100k's, or total for me 6.5 for 135. My plan was to ride back home to get 170k's up but decided as it was getting dark and cold that the temptation to jump into Jase's nice warm car was too great. So thanks for the ride guys, I had alot of fun.

Sold: Merida 904 Road bike 56cm

2009-07-03T14:18:00.003+10:00

Full shimano 105 groupset
Token carbon forks
Richey rims, seat post, bars,and stem
SPD pedals
Great reliable bike.
Sorry Sold

Email: k76wells@gmail.com

Picture to come.

For Sale: Rocky Mountain ETSX 30 2005 19inch (SOLD)

2009-07-03T14:01:00.006+10:00

Fox float R rear shock 3.5-4.5 inches travel
Fox Talas R forks 90-130mm travel
DT swiss hubs and mavic tubeless 819 rims
Headset Aireal
Brakes Shimano Deore, with ano blue Straitline levers
Cranks Shimano LX (different than in picture)
Shifters SRAM X7
SRAM X9 rear derailleur
Shimano Deore front derailleur
New SPD pedals
Great rare bike, in great condition, lots of setup options for the XC racer to trail bike riding.
Nice handmade quality frame
$1300.

Please note I will be racing O/S and will be back on the 19th of August, so please be patient till then.
Email: k76wells@gmail.com

Sold: Giant XTC3 2006 19inch

2009-07-03T13:58:00.005+10:00

Rock shox Tora 318 Air forks with compression dampening.
Alex TD17 rims , Shimano hubs
Deore, and Deore LX components
Hayes nine disc brakes
SPD pedals
Comes with 2nd set of wheels (original)
Good reliable bike could be used as a training bike on or off road
Sorry Sold.

Email: k76wells@gmail.com

New Kit

2009-06-28T07:06:00.002+10:00

If I did not stand out on the road before, I am sure I will now. The new Club Lime/Pink jersey has turned out great, combined with my new FTP bib's this maybe the combo I will wear for World's, I may wear my skins knicks instead. But it must be good gear, as I went out and did a new PB in my FTP test.
So all is looking OK, even though I have a few bad weeks. Now I need to really hit these last one's out and set myself up.

Worlds training Camp and injury's

2009-06-27T08:10:00.002+10:00

It has been a slow update I know, but the past week and a bit has gone way too fast. After the muscle strain the other week and some Chinese medicine my lower ribs did get better. The strange thing was that it transferred to my lower back which was not good. Dennis from the miracle clinic did ask me on the Thursday of last week how my back was feeling and it was pretty much when it started there. I had 2 visits to Dennis and although he did do a great job, the pain had moved.

So Friday I was off to Fenner’s house of pain. An early rise and a quick 3 hour trip we were there. I meet the crew (Jase and Arran also going to the Worlds, Josh an XC rider, very quick, and of course Fenz). Not long and we were off for the 115K mountain bike ride. This was a great ride up over a mountain range to Kangaroo valley, around to some Glengarry single track with is apart of the Scots college. The singletrack was great, although there was a slight hiccup on 1 section; I soon got comfortable with the tracks. They were wet, slippery, but lots of fun. Then it was time to head up the next range up to Fitzroy falls, this was a great climb, but it was where my back really started to hurt. I knew it would but I was not expecting it to start this early, and kept at it till a little stop to top up at a petrol station. The next section was down hill back into Kangaroo valley down the Cannonball run. This was a great trail very fast with some log rolls. Back through Kangaroo Valley and I knew the next climb was not far away and I was dreading it. I kept at it but it was hard and painful rolled over the top knowing we still had a good way back and the climb up to Fenners house. The last climb really did hurt me, but I must admit there was no way I was not going to push through and finally made it. A great day out but time for some recovery with some electro therapy and some of Sally’s fantastic cooking.

Saturday was not good, bad night sleep due to back pains and the only relief was that we were on the roadies for a flat road ride. Today we had a crew of 7 of us and we had a nice fastish cruise into Nowra, to Husky and finally some lunch in Jervis. It was great timing really as it was not long when we stopped that the clouds rolled in and started raining. The rain was short lived and we were on the road again. The ride home was slightly different including a little climb over to the naval base at Nowra. I knew this would hurt me and it did. But kept it going and then the climb back up to Fenners road and to the parked van we left for ourselves. I have to say I have never been in so much pain on the bike my back was screaming, it was definitely a few day’s of mental toughness for sure, but I made it. Good new was that night one of the riders brought his wife over, who does massage therapy for me. This made a huge difference, and I could feel every knot being pushed out. Di said if it hurts just let me know, but there was no way I was going to stop her getting rid of those painful things ;). Thanks Di that was the best massage and I really needed it.

Sunday I woke up with a slightly different pain in the back but it was all good. The day was heading down to race at the SCUM XC, which I did not know if I would do or not due to the injury. The 4 of us road down to Cabbage tree and did a lap of the course. This place rocks it was so smooth and fast with lots of flowing corners it was great. But with my back and another full day of riding I decided to take a back seat and watch to boys smash it out. Smash it they did Josh (even after 2 days of riding) broke the lap record twice on his last 2 laps where he dropped Fenz at the same time, good effort. Then it was a ride into a great café in Nowra, then the ride back up the hill to Fenner’s. I went OK this time a dull pain all the way did not hold me back, so the massage did the trick.

Monday was a recovery day with some flat road riding into Berry. This was great but I did feel as though I had lots of go in me so I tried to do lots of work at the front for the boys who raced yesterday. It was a nice run into Berry, and found another great café, the banana toast and crumble was fantastic. Heading out of Berry Fenz decided we could not go home till we climbed Mt Berry and up to Bellawongarah. This was a great little test with steep gradients and slow cadence’s we made it up Berry. But it was not over it still stepped up all the way to Bellawongarah, I loved this section as we put everything we had left into the last climb and the final hill my legs started to shut down. It was a good effort, and the remainder of the ride was all high speed, I have no idea what speed we hit as my meter magnet came off at Berry but it was pretty quick considering there were some wet oily patched at the top. So my back held out and it was all good.

That was the camp summed up we did go through some theory and I learnt allot more than I did in all my 7 solo race’s. It really opened my eyes to areas where I went wrong in the past. Hopefully it will put me into a good position to go through Worlds with a smooth run. No doubt I am due for one. So thanks to all it was a fantastic camp lot’s of fun. Fenz and Sally really put it all on and pulling out a great 4 day weekend. Fenz really has the knowledge behind him for sure, so if you get a chance to do one, don’t knock it back.

So now my back seems all OK, and good to go, happy day's. I don't know how that worked but it did. I went into the camp with an injury and came out the other side with it dissapearing.

Count down is on not much left to do in training just get some speed into those legs and some nice Enduro rides to finish me off.

This is getting stoopid

2009-06-15T15:03:00.002+10:00

Last week I got over my little bug and fully over it, but almost there I eased back into training. I did some core work last Wednesday and all was good. Friday morning I woke up with a sharp pain at my lower ribs as I was rolling over. Not really knowing what the continuous sharp pains were I went to the Doc who confirmed I had strained some muscles. He said I should be able to go about everything as normal as long as it is not painful, and that I would be OK to ride.

So Saturday I was off to ride with the bakery boys, and I was happy putting in a pretty good effort. I had the odd pain but mostly good. After about the 2.5 hour mark the pain was increasing and by the 3 hours mark I decided to head home. I wanted an 8 hour day but really it was not realistic considering.

With a pathetic little ride yesterday that did not meet any standards, the pain is slowly getting worse, and a 4 day training camp this weekend I am getting worried it is all started to turn into rotten old pear. With some words from Jase stuck in my head, something about, things go wrong but it is how you deal with it that matters, I know I need to do something. So I am hoping acupuncture will work, never tried it before, and I am really hoping the miracle clinic will live up to its name. I’ll let you know how it goes.

Elsa

2009-06-11T11:38:00.003+10:00

This cute face is our old girl, called Elsa. She is a fantastic dog that we have had …… well forever. It’s been 12 year’s and she’s a very smart dog. Most of the time I talk to her she know’s exactly what I am saying, and it seems along time ago when she got 1st place at doggy school. She is a Kelpie crossed with something, she might even be a blonde Kelpie but she was a great pick form the RSPCA for sure.

Stop bugging me......Please

2009-06-08T11:05:00.004+10:00

As I sit here drinking OJ, I wonder where the last week went. I was feeling really good going well, as can be seen by my last post. But since last Tuesday/Wednesday, that bug caught up to me and it is not letting go. I have been trying everything, garlic, greens, water, sleep, etc, etc and it is still bugging me. Hopefully I'll be back in the next few day's.
Really things have been bad for me this year, and maybe it is due to pushing new limits. It seems when I push up in my CTL my body seems to come down with something. Maybe I'm lifting it too fast, but I can't really hold back now 1 more phase to go and I will be in Canada. I have been continuously pushing the limits of where I have never been. So hopefully things will start to go my way till Worlds.

The big build

2009-06-01T12:39:00.001+10:00

Things seem to be going great at the moment, a little scare last week with a hint of sickness but I seem to have it under control. Training has been going well, maybe overloading myself a little early but I am feeling good and pushing strong so I am going with it. Next week is a recovery week so I should be able to hold on till then.

With the big one (I can say this now) next month it is really starting to hit me, and I feel like a Uni student cramming for the exams. But it has been going on for weeks, months even. It is getting exciting and I really hope the rest of my lead up goes to plan.

In less than 3 weeks, I’ll be doing a 4 day training camp which I am really looking forward to. 4 big days of riding, about 500k’s on and off road, with some seminars at night. This is a camp specifically for the Worlds, there will be 3 riders going, and no doubt Fenz will be giving us a lot of hurt, but hey that’s training. It will be a great learning experience for sure. No doubt I will be coming away smashed and with better bike smarts.

Exciting times ahead, but still a lot of work to do x).

Open Day

2009-05-26T14:13:00.003+10:00

For all those thinking about joining a GYM, Club Lime is having an open day this weekend from 10am till 5pm, Saturday and Sunday. So get in there and try out the gear. There are some great deals on offer too. But expect it to be busy, and if you’re keen for a class get in early. Here is the timetable (for Tuggeranong):

http://www.clublime.com.au/timetable.cfm?locationid=3

Lime light

2009-05-19T14:59:00.001+10:00

Apart from my arms feeling like a spider sprayed by Mortein ;), Club Lime is going great. I had a session of weights on Saturday and a solid workout last night. Kendra has been encouraging me to do body pump, I had never done a class before (apart from RPM/Spin) but I must admit it was pretty good. This was basically a full body workout and I was feeling pretty unco. But Andy was doing a great job making sure I was doing it right, and giving pointers throughout the class. This was one thing I have found at Club Lime that I have not found at others (I have been to a few), and that was the instructors are fantastic. Even out in the large (and I mean large) weights area there was always someone friendly to ask for help. So thanks guys, I definitely don’t want any injury’s at this stage.

I can really see the benefit of cross training. Really MTB racing is a full body workout and it takes a huge toll on the body especially during 24’s and there is no way you can really ride for 24 hours straight without it being in a race. Training and focusing on hard work in specific areas really pays off (from my experience). Fenner’s interval’s combined with specific weights should be a great combination. If I can remove some upper pain during racing I will be faster for sure.

So at this point in time feeling like a bit of a GYM gumby, I am sure I will pick it up quickly. Like all things there is a steep learning curve, and you just have to stick at it till it comes together. Keep working on those weakness’s I say.

Things are happening

2009-05-13T15:18:00.002+10:00

Well, the past week there has been a lot going on. I am gladly now onto my recovery week after 3 weeks on, where I was improving every week and increasing my load, so training wise I am happy. I have also scored a sponsorship with Club Lime; this is great as I know my biggest weakness is upper body strength. Upper body strength is an area we all tend to forget about and get lazy with, so no doubt the guy’s there should whip me into shape in all the right spots. Hopefully I won’t be so lazy on the bike, and increase my skill level. There GYM facilities are great, lots of room, plenty of machines, lots of classes, shower’s, steam room, check them out at: http://www.clublime.com.au/

I have set myself some new goals, and funny enough it just seemed to fall into place. Here are some target races for me:

The Angry Doctor at Mogo. A great 100k race with lots of fun tracks to be had. Looking forward to riding with the guys in this one, it will be good to have some friendly competition between mates.

The Highland fling, which I really still have not decided to do the 100k or 100mile. It will be great whichever I choose, I just don’t know if I should take it too seriously with the Kona fairly close.

The Kona 24 hour in Melbourne, solo. This is one event I am keen to do. It has 3 tracks that you race on for periods of time, so it should keep things interesting. Heading there with the McAvoy’s it shall be a big weekend for sure.

I still have not decided yet about the Scott, Kendra will be in a 6 MumNut team, so a step up from the Mont for her with a harder track. As for me, I might enter solo and just roll around socially riding when I want with whoever I choose. Who knows but so far that sounds fun to me.

I am also planning on doing ore of the CORC XC race’s and maybe the 8 hour working week in Canberra, but we will see, eye’s on the Worlds for now.

Brindies run, Warks road, Mt Corree, and Two sticks.

2009-05-04T10:08:00.001+10:00

Saturday, Jase and I had a ride in the Brindies; it was a perfect day for it. We parked the car near Uriarra homestead and headed up Warks road this was a nice steady climb that just kept going, and going, it was perfect to keep warm in the chilly temp. I have to say it was really nice scenery, there is nothing like getting out a doing a bike ride like this.

We got up and crossed Brindabella road and rode on to Corree. I must admit it is pretty intimidating riding up to Corree looking at the steep sides. But we were having a ball on the undulating hills leading up to it and I was glad for the distraction. We got to the turn off for the climb, Jase had told me it was tough, and I did think I yeah I have done some good climbs this won’t be so bad. I was wrong it took us just under 30min from the turn off on a really rocky, steep, relentless trail. I kept thinking on the way up it has to end soon, it has to end soon; I was hurting trying to ride over rocks, and picking good lines. Jase was behind me I was hoping I was not going to put a foot down. I noticed Jase fall back a bit, I did think, man I hope he put a foot down, yeah good mate I am aren’t I ;). I kept going ½ thinking yeah I hope I’m 1 up on him, but the climb just kept coming. Near the top, I could see the end I stepped up onto a rough concrete section, I got over that. Then the last little bit covered in rocks, I was tired, lost focus, picked the wrong line, and the front wheel turned too far and that was it, foot down. I rode the rest but as Jase confirmed at the top it was 1 down each. Next time I will master it for sure ;).

At this stage of the ride I was really enjoying it, I felt like I was a million miles away from work, my mind was just about the ride it was great. Then I looked at the view, it was huge you could see…. my work. We were along way away, and with the nice clear day we had the best view it was amazing. With a quick bite to eat we were heading for the run down.

The run down from Corree was arm pumping rough, it was great. Picking good lines, keeping the speed up, bouncing here and there it was lots of fun. Then we were back onto two sticks heading back down to the car. Still 25 odd k’s to go and mostly down hill we were having fun. We even overtook a 4bee it was all good.

I got to say after the previous weekend with riding in the cold, windy, rain on Saturday and the trainer on Sunday, I needing this ride to get some motivation back into my riding. This ride was perfect. It really lifted me up and put me back to where I should be at with my riding. So thanks Jase it was awesome. Next time we will keep our feet on the pedals the whole way ;).

Ed McDonald

2009-04-29T14:44:00.000+10:00

Ed's blog who smashed it out on his SS at his first solo 24 hour
http://monocog-ed.blogspot.com/

On the road again

2009-04-20T15:26:00.000+10:00

After one goal comes and goes you must start to re-focus on the next. Now I am really looking down the barrel to the Worlds. I have enjoyed the week off the bike but it is time for my next 12 week plan. So with some higher volume and some high intensity training ahead, it will be a huge 12 week block for both Kendra and I.
Also it is time to assess my racing and do some planning for what is ahead. There is the Fling, Angry Doctor, the Scott, Kona 24 lots to choose from and category’s to choose. It will be tough and all I really want to focus on is the Worlds, but with the way entries sell out I need to get in early.

Spoony

2009-04-16T14:54:00.001+10:00

Here is Craig Armour's Blog. I hope we see him over in Canmore.
http://spoonboy.solonutter.org/blog/

24 hour Solo Nationals 2009

2009-04-13T10:24:00.002+10:00

Thursday came Jase and I had sorted a great position, for our support we checked out the course and I liked it.
Saturday came had some early nerves but I felt ready. Started OK I did not have quite the enthusiasm that I usually start with but that is OK, early days. 3:30 PM came, and begun to get acing joints. From 3:30pm to 6:30pm I drank 6 bottles of fluids an Up & Go, and a Red Bull. Something was not right, I was running out of fluids on the bike 6 k’s into the lap.
I was hurting and it was not from riding, but I wanted to keep trying so I pushed on. It was not long and the weather came in and it was raining. Lights were on, but my body was switching itself off but I kept at it. It was very hard I knew I was fighting something that was not going away, and every lap was an effort. It was close to 12pm and I decided enough was enough and pulled the pin. It was a hard choice but one I needed to make. I did not want to compromise my lead up to the Worlds, and I was not prepared to put myself in a big hole for the Nats. So after 17 laps of slogging around Majura with rain and lots of mud, that was it.
Monday morning came and I woke up with joint soreness all over and fever. So I am heading to the Doctors to work out how to get well again.
Kendra did a fantastic effort and really kept me going out there. Even if I did surprise her with those extra transitions, she always had bottles and food ready. Adam and Neil did really well with my bikes that never missed a beat. Kyle was always there when needed to offer help and anything she could, plus the fruitcake was awesome. Brett, who is always keen to make sure everything is OK and help out when he can. Plus everyone else who came out to watch, or asked how I was. It is always great to have people around wanting the best from you.
Well done to all that made it through. It was tough out there in the rain and mud. Jason did really well 1st in his age group and 5th overall. Clayton pushed well to finish 3rd in his category, well earned.
I feel I did learn a lot for this race, and funny enough when the weather came in I actually did not mind it, I liked the rain. I learnt a lot by riding in the mud and slippery conditions that we very rarely have here. So hopefully these things will help me with things to expect in Canada.
So, with some rest I will be back.

I can smell something

2009-04-07T16:31:00.002+10:00

It smells like anticipation in the air. It has come up very quick, and it seems as though it is going to be a hot one.

The National Solo 24 is on this weekend, and it looks like the competition is going to be big. It seems many riders are after a top 10, and with English, Claxton, Fenner, the pace will be huge from the start. Another rider who maybe entering is Craig Gordon the 2006 World Champion and he is a machine when he wants something. There are also lots of other riders that will be out to make impressions, including people heading to the Worlds this year and wanting to see where they are at (this includes me). I expect this one to be the strongest field in any Australian 24 hour so get out there and have a look.

Me, I will be out doing my own thing, pushing my own pace, and riding for my own goal. Hopefully I will poke my head out the other side in good form. It is strange I feel prepared to tough it out and every time I do solo’s I seem to get that bit more comfortable with it. No doubt my support has something to do with this, well experianced now. But they are always hard; everyone put’s in so much effort for the race it is hard but not to hope that everyone out there has a good run. So good luck to all who is racing and tough it out.

Mont 24 hour 2009

2009-04-06T10:57:00.011+10:00

Wow what a weekend I don't really know where to start.

Friday we headed out to claim a site and get semi organised. But driving through I managed to see Paul who had a nice big area next to his setup so we claimed it and setup.

Saturday morning came and I had the car packed ready to go, but we had a little issue. Kendra had a blocked ear and could not hear a thing. So on the way we went to the chemist brought what we could to try and fix it and headed out. Unfortunately we just could not clear it, so we booked in at 2:40pm to the medical centre, after all this training she was not going to miss out on this one.

Anne was starting our mixed team of 6, really nevous she headed out with a Mumnut (Jenny) and had a blast. I don't think I have ever seen anyone over the age of 15 so excited when Anne came in. It was great, she handed over to John, who was really impressed with the wings and halo he had to wear I just had to take this shot.

Kendra and I headed off to get the ear fixed, and after a long wait we headed in. The doctor we had was a bit concerning not really giving us much hope, and more telling us that we could create more problem by using a syringe to clear it. We thought we would give it a go and I was really happy to see to my amazment some lumps come out (sorry no pic's). Kendra was really happy to hear again and we were off.

We got back in time for Kendra to get a day lap in. So she got ready to go and some encouragement from Anne she was away taking the baton from Brett. Now it was my turn to wait for her, this was a first. But she came back in all smiles she had lots of fun. It was so good to see as this was the biggest thing she has ever done. She has always been apart of it helping me out, but first time out riding it.

So the race went on laps went passed and Drew was all ready to head out on the fully ridgid SS for his second lap. About the time he was meant to swap over with John he came in looking a bit green he sad he could not do it and had ate something that did not want to be in his stomach. So I rushed to head out on my first lap in the night.

Got to transition waiting for John to come in waiting, waiting. Next thing John appears from nowhere handing the baton to go out. Seems as though he had been waiting a while with no one there for him. Anyway away I went with a glance of my watch. The track was fantastic packed nicely from the rain it was a really smooth run I was having a ball. Feeling like a wanted to make up for lost time I pushed it fairly hard and made the most of the fire roads. The lap went by really quick and before I knew it I was back in looked at my watch and it was 3 min less than an hour. I was happy I wanted a sub hour night lap even if it was unofficial it was my goal done for the race. Just the team goal to go, all we had to do is finish.

Kendra was getting worried her first night lap in a race, she headed out on her second lap. But came back in a bit dissapointed. She found it pretty hard out there at night, but she still had a clean run and did not have to go back out till the morning.

Straight after her I did a 2 lap stint and I was fighting the sleep monsters as it was something like 2:30am. The monsters did try to drag me into the forest but I was fighting off. I was using the method on keeping momentum and not really using much brakes and started to come around the ice dam. Going to hard I ended up using the rocks around to edge for a berm. It was working great for a while till the unavoidable happened. It was all good and I was back on again but strangely enough I was more awake than ever and kept going. I cruised through the next lap and a half enjoying the course not really worring too much about pushing hard just enjoying that nice track. Came into transition and handed over to Anne for her 2nd night lap.

John and Brett finished off the night laps which was great and with those 2 laps done they were done finished leaving me to head out again. I took it pretty easy, I socialised with lots of riders just rolling around I came back in to my surprise it was Kendra ready to go. She had another great lap to end her race on a high. She did have a little off an OTB experiance but with only little graze's and some bruising it was all good. Drew finished us off for the day and having a good run he finished it off early.

So thanks to the team for a great event it was fun and everyone put in a top effort. Drew even made his traditional pancakes in the morning. It was lots of fun camping with team's I cycle on and the Mumnuts, there was always something happening and someone to talk to who was happy to hear how you went. Nice work guys and well done.

Hear is a picture of Jen, who had a bad accident a few months ago but still

managed to get out there. I also hope that Merryl gets better soon. She came off on the last lap about 2k's from the end and damaged her shoulder.

But a huge thanks to everyone who made the event happen really good work, I'm really hoping the tracks will be just as good next year.

Arran Pearson

2009-04-02T13:01:00.002+11:00

Fellow FTP rider heading to the Worlds:

http://web.me.com/arran_pearson/Arran_Pearsons_Blog/Blog/Blog.html

FTP's what the???

2009-03-27T13:58:00.002+11:00

OK, I know some of you might not have any idea about this bike training geek talk so I thought I would run through a brief description.

FTP stands for Functional threshold power which does not help much. FTP is the normalised power that a rider can maintain for 1 hour, and is given as a unit of watts. It is something that is hard to get an accurate figure on. The easiest way without blowing yourself up too much is to do a 20min time trial on a consistent slight uphill rise, these are hard to find. After the 20min TT, you multiply your average power (not normalised power) by 0.95 this will give you a close enough FTP. So some may ask what is the difference between normalised power and average power. Average power includes all the stopping and starting whereas Normalised takes an average but removes all of the stopping and times you are not really producing power.

So the point of knowing your FTP is so that you can perform accurate intervals at a known power output. You can also use these numbers if you were in a race, say if you gapped the field and wanted to sit at a pace you could maintain you would try to sit close to your FTP if you had about 1 hour left of racing. As I don’t really road race I use the FTP for intervals. I receive my program from my coach on what I should be doing in each interval, 3min at 110% of FTP, 3 min rest, 2min at 115% of FTP, 2min rest etc, etc. Each interval set is planned to work at your limits for your own specific goal without overdoing it.

So that is a little insight to my training, and it is tough very tough. It has been my last 3+ months and I have been showing an increase in much needed speed, endurance I have not tested yet. Really it is all about pushing the limits in both power output and endurance. Intervals are a great way to train but doing it with power really steps it all up to another level.

Well I have another little trick that I have up my sleave, but it is all to do with my power meter. My power meter is all software based, and I can pre-program my interval sets. So I put them all in the meter go and do them with my meter telling me how long and what power I should be at, I can see my average power for that interval to make sure I am on target. So I can do my best to meet all target while out on the bike, I don’t have to wait till I get home and download the data to see that I pushed it too hard in my first set, and failed for the last 3, I actually know as I am riding. I also enter my FTP value into the meter and I can see my training stress score or the intensity factor, or my average normalised power for that ride. These features are what sets apart my ibike apart from other power meters. Although the ibike maybe slightly inaccurate depending on how you calibrate it, once you have it right it is a great bit of training kit.

So has this type of training worked for me yet? I don’t know but it makes me extremely tired if that counts, but I will find out in a few weeks ;).

Racing not racing, what is going on?

2009-03-25T07:55:00.001+11:00

Well these next few weeks have been strange. Originally I had entered in the Marathon champs this weekend, and they got cancelled due to the horrible bush fires. Then came the Hartley challenge (same weekend) and it looks like the MTB events have been cancelled. But I am happy to be recruited for the Mont, I originally was not going to enter as it is a week before the 24 solo Nationals but with same injuries within the Earth Angel’s team I am now an Angel. It is really good and I can’t wait, initially I was hesitant, but I would have been out there anyway so I might as well get my training in.

The more I think about it the happier I feel, but this will be purely for fun, first one for fun in a long time. Kendra is starting to get nervous, her first race but once we get there and she gets out on the course she will love it I am sure.

But keep an eye out I will have a new secret weapon to try out for my night riding. Well maybe you had better close your eyes if you see me; yeah I know I just gave it away.

Blue Mountains

2009-03-16T15:54:00.013+11:00

With a 10 year wedding Anniversary we decided a nice little get away the the Blue mountains was a great way to celebrate. But with both of us with events coming up quickly we took the bikes for some riding over our 4 day break, but more about the rides later. It was a really nice weekend, we left on the Friday for the journey up and had accommodation booked at possums hideaway. This place was great wood fire, in an nice little tree house set a great mood. There were some nice little possums that came around to steal our banana's.
On Friday night we celebrated by going out for dinner at this nice Italian restaurant. It was great but I had a feeling someone was trying to tell us something with lots of concrete trucks going past. It was kind of funny by the end.
Saturday we went out with the tourists into Katoomba,had a little look around and found a great chocolate shop, very evil. They had great hot chocolate's. We felt we had to go bushwalking after that morning tea.
We did our best to try and relax, but with lots of riding and some little bush walks we found we did not really do enough. But we had a couple of rides in mind and wanted have a good go at them. We ended up doing the ridge road ride a few times, once during the day and once at night, we also did narrow neck, both great fun.

Ridgewell road to Baltzer lookout
This is a ride in Blackheath, all fire road but lots of fun. We parked just off the highway to make the most of the14k ride. This went down a nice smooth fire trail where we got lots of speed up, and it did not really take too long to end up at the car park for the walkers. From here after climbing over the fence we rode along the ridge over a fairly rough fire road it was great fun. There was plenty of short up hills with some nice little downs. We had a bit of rain but we did not care we were having lots of fun on this trail.
Before we knew it we were there at the lookout, The view was great, even better with the rain clouds.
On the way back I decided I would put in some good solid efforts so I left Kendra behind and headed to the car as hard as I could, so I could turn around and ride back to her hard. The hills were great and I loved fast pace on the smooth fire road back up to the car. Lots of fun, and then to come back and do it again with Kendra was twice as good.

Narrowneck
This ride is in Katoomba and about 20k's. But Kendra and I decided to make it a little longer by parking on a part of the fire trail and then ride up to the car park. Little did we know about the climb we had to get up there it was pretty steep but great fun on the way back. We were expecting a fairly flat ride.
The flat ride never really happened but we were faced with some good hills along the way. These hills really gave Kendra allot of confidence by the end, for both ascending and descending. There were some really great views and always something to look at along the way. This was a popular track with lots of riders, walkers and runners.
We were rewarded at the end of the track with another great view only to turn around and head back the way we came. We really did not expect it to take us as long as what to did and we were starting to get hungry towards the end. But it was a pretty quick trip back.
We were hoping to get back for a good lunch but did not really plan it too well as by the time we got back had a shower etc it was 3pm. That is the way it goes.

Really seeing the blue mountains is not just about the three sisters and all the touristy stuff we found the best bits are away from all that. Even better on the bikes as you can see so much in a short space of time and get to some really nice place's.
So a great anniversary with some really nice time together. One to remember.
Now I have to think back to the concrete trucks (bloody Adam and his jokes) and put in a good solid effort for my last 3 weeks of training before Easter. Yep, I had to pull a recovery week forward after I got a little bug at the beginning of last week. But good again and keen for some solid intervals.

New news

2009-03-09T09:09:00.002+11:00

We after last week and a little confusion on where I should go my coach set me up with a new program and I started it straight away. My base work is over and now I am focusing on a bit of extra speed. It has been working out great this week, I even managed a new PB up blacky.
So I have done a week of the new program and I have to say I am pretty smashed. But a nice easy ride today should leave me in good form for another week of onslaught. So I am feeling pretty good about it all and am pretty sure I will be able to give the Nationals a good hard hit out.
My power meter has been a little bit here and there lately. I have been making new calibrations with the new bike trying to get it right, and a ride with Jase confirmed what I was expecting, it was reading a little low. So I made a quick adjustment to the Cal and it looks good. Well it is comparable with Jasons polar, and although polar's are not well known for them being accurate, but Jase has done alot of work on his and testing against a SRM so he knows it is reading little low, but should be comparable to give mine a +-5% figure. I am not too concerned about how accurate but I do want repetitive results so I can see if I am improving, but now I should be close to accurate and will get consistant results so I am happy and will leave it as is.
As for my power numbers I'm putting out I am very happy. I have not done any good solid testing as it is hard to do when I have intervals to do but I am happy with my estimate I have givin myself. My intervals are pretty solid with that estimate so I am going with it. Hopefully with a rest week next week I will be able to put in a good FTP test to confirm.

Back in the saddle

2009-03-01T15:23:00.002+11:00

Well it seems I am back to normal, still don't know what happend really but it has come, gone and hopefully will never be back. I am doing a little research into the issue to maybe get some answers but I don't really think I will find any.

Well it has taken a little bit but I am back on the bike. My first few rides I really had nothing in my legs, but with a few good rides in this weekend I am feeling better about things. So where I go from here I am trying to work out, I lost some of my base training, and the solo 24 nats is creeping up pretty fast I feel I have alot of work to do, but I know that is just me worrying. To be honest I am looking forward to the race, I feel my legs can keep a solid tempo, but they are lacking speed, but that is not what 24's are about. So for the moment I will keep my base training going till my coach feels I am ready to move on. After all the Nats are really just to see where I am at and how it is all coming together, my training is more focused on the Worlds. So I plan to enjoy the nats, have a good go but enjoy it.

Changing faces

2009-02-20T21:59:00.003+11:00

Yep, another new look just to keep it interesting. The problem I have it is a funny one as I should not really care but I do check out other people's blogs. As lots of people are using blogspot I do notice that some people had great taste and pick similair templates. So the old look has gone as I know of at least 2 with that had the same. No really it is funny because whenever I do change I end up pefering my new look, plus with this new look I have more colour options.
So I hope you like.

hcreations photography

2009-02-19T12:32:00.004+11:00

Here is Adam's website:

http://hcreationsphotography.blogspot.com/

Or just click on the link on the left hand side under blog's.
I have to say there are some really nice shots in there, just magic. So have a good look, well worth it.

Which came first?

2009-02-19T09:45:00.003+11:00

A question many people have been asking me to be honest I don't really know.
Many of you will know that I went to hospital on Monday with lower chest and back pain. Initial results from the hospital indicated pancreatitis as I had an elevated level of lipase. Lipase is the indicator for pancreatitis and back pain is a secondary problem that arise's. It is quite strange really and I don't really drink, eat pretty well and had no fatty foods on the Sunday. So it is all a bit of a mystery. The gastro Doctors at the hospital wanted to blame the back pain as the primary problem but my GP and further investigation indicates this is not the case. As you can't get pancreatitis from back pain, I can only presume I had pancreatitis before the back pain started. Everything else that was tested was all good, but I did get tired of the alarm going off for having a low pulse.
So this week I will be off the bike, hoping for my back to fully recover. A nice massage this morning hopefully will do wonders. Can't wait to hit out some good training sessions all this lying around is making me go crazy. I'm getting in trouble from Kendra as I had done a few little jobs around the house, she is always looking out for me, making sure I do the right thing. I'd better read some more of the huge pile of mags that Jase gave me instead. It is strange after trying to fit everything in when I was training to lying around taking things easy.
Thanks to everyone who was concerned, it was great hearing Kendra's phone go off, good to have all the support.

New bikes all round

2009-02-14T14:39:00.003+11:00

Well after many k's on my old roadie I have decided to upgrade and I am really happy with what I have. I brought a Giant Alliance 1, half alloy and half carbon makes for a very nice ride. Here is a picture:

I will write a review on it when I have done a few more k's.

Here is Kendra's new one, it is one good looking flat bar roadie. Her old 14 year old bike has seen better days so she will not know herself on this bike. It has 105 components, carbon forks, it should be a great bike.

With 2 much needed upgrades hopefully we will see trouble free riding for a while. We brought both bikes from Onya bike belco and I have to say even though I looked through many shops throughout Canberra, they do a great job, and we got another fantastic deal from them.

Up's and Down's

2009-02-14T14:31:00.002+11:00

Well I have been having a little of a bad run lately, but that is OK most of it was in my recovery week. I was really struggling with motivation, but now I am back on track and into my next phase. Last Friday I did do my FTP test and to be honest I have not posted the results yet as I have not been happy with them. I have improved only slightly but I did have a bad day. Over cooking it in the first 5 minutes and little motivation in the last 15 minutes did make my numbers mis-leading.
But back on track and pushing hard the last few days I have been feeling good, and I know I am better than that last little test.