I rode the sugar rollarcoaster today and it was not fun.
Time to get serious about what I'm putting in my mouth methinks.
In other news, I am very much looking forward to running with Fi in the morning. It's been way too long.
Friday, September 30, 2011
Thursday, September 29, 2011
healthy?
I was at an all day conference today and I think the corporate catering was the unhealthiest I've ever come across.
Not a hint of fruit or anything green all day.
Not a hint of fruit or anything green all day.
Wednesday, September 28, 2011
want you back
I went for a run this morning. Finally. It hurt. Alot.
I've got a lot of work to do to get back to usual fitness and then alot more to get to race fit. I wish Jeff still lived here but he doesn't so I'm going to have to work it out myself. First stop, regain usual good health. Second, don't overdo it with impatience.
Dist 6.5km
I've got a lot of work to do to get back to usual fitness and then alot more to get to race fit. I wish Jeff still lived here but he doesn't so I'm going to have to work it out myself. First stop, regain usual good health. Second, don't overdo it with impatience.
Dist 6.5km
Monday, September 26, 2011
just a little bit longer
I feel much better, I'm just incredibly tired. I hope Jeff's taking the class tomorrow night as I can't make the Tan in the morning so KB will be my comeback.
Sunday, September 25, 2011
Saturday, September 24, 2011
Aahhhh
I think it might be the antibiotics that are making me feel sick. I'm going to stop taking them and see what happens.
Might be better before I know it!
Might be better before I know it!
Friday, September 23, 2011
You've got to be kidding me....
I'm still sick. This is getting ridiculous.
My bike has been in the shop and came back to me looking very shiny and lean today.
My bike has been in the shop and came back to me looking very shiny and lean today.
Thursday, September 22, 2011
Wednesday, September 21, 2011
Tuesday, September 20, 2011
Monday, September 19, 2011
Ouch
My legs felt very post marathon like today. I couldn't get in and out of my shower without some difficulty and I was wishing for some disabled bars for the bathroom.
I also started thinking about 'next time, when I do that race...'
Funny. That didn't take very long.
Race report is now up.
I also started thinking about 'next time, when I do that race...'
Funny. That didn't take very long.
Race report is now up.
Sunday, September 18, 2011
Gran Fondo
I am utterly smashed.
Amy Gillet's Gran Fondo
I drove down to Dean' s Marsh where I was staying with Team Specialized and tried to get the best possible sleep in a top bunk.
We woke up at 4 30 to be ready to drive down to Lorne before the road closed. It was drizzly when we woke up which made me a little nervous as there had been much mention of dangerous descents in the race briefing the day earlier.
The course was 110km of racing, followed by an 8km descent back down to Lorne. Check out the profile of the course in the link above. That's alot of climbing and a long way for someone who's not spent alot of time on the bike. The most training I'd done at pace was 40km, the only hill training was the Boulevard and I've never ridden further than 80km in one day.
I knew it was going to hurt.
We lined up at the start with the 3000 other competitors. This was no fun participation event, there was serious money on offer and qualifying for the World Champs next year was a possibility for the winners.
I've never seen so many expensive bikes in one place. I had decided to play 'pick the nice bike' but I had to change to 'pick the pile of sh#t'.
I'd been having a lovely chat to a nice girl at dinner and was a little stunned to discover I'd been chatting to Natalie Bates, she was very generous with her knowledge and very friendly. She was there as team manager for The Daisy Chains, a really nice group of girls. They ended up winning the women's team category and were super excited. They were very kind to give me some good tips about descending as well.
The stage was split into start waves of 200 and Team Specialized were in the third wave. I knew that I would get spat very early in the piece and I was really worried about getting cleaned up.
The first two waves took off really quickly even though the first k and a half was under control for safety, we started in no time and I made it to the official start line with the team. Then I managed to stay with them for about 5kms. I'd started to far back in bunch and when they ramped it up I had no hope of sticking with them. I feel a little better as some people have told my that Team Specialized gunned it from the start and overtook alot of the first two waves.
Once I was spat, I knew I was in for a really long day in the saddle, in the wind, by myself. I tried to merge into some groups but for the GOR sector no one was really too keen.
My back started hurting about 30km in which I can only put down to my lack of hill experience. I stopped for a toilet break at Skene's creek before the King of the Mountain and saw Fee so stopped for a 10 min chat to her. She'd missed Steve going past unfortunately.
Skene's Creek was the only KOM and it was 9.5km long. Check out the profile in the link. I discovered some happy news. I can climb! I was very comfortable the whole way up (well as comfortable you can be with screaming legs and max HR) but I had enough air for Islands in the Stream and a couple of phone calls to Marce.
Adam from Team Specialized had been helping someone else up the climb and kept me company for the last couple of k's. What a nice guy! He was actually, the only company I had all day. He told me to take 3 deep breaths just before the KOM finish and look like it didn't hurt. Good advice - hope the photo turns out ok.
From there, I experienced my first dangerous descent ever. I LOVED IT! I was laughing out loud, and very tempted to shout 'WHEEEEEE' at the top of my lungs but I decided concentrating might be a better option as I wanted to keep all my skin where it belonged.
The ride into Forrest was a bit of a slog as I'd run out of water and I was thirsty. At Forrest, the wait for water was 30mins and then I took a toilet break there as well. 70kms done, 50 to go. Piece of cake right?
The sector between Forrest and Dean's Marsh was hell. I hated it, strong hot headwind/crosswind made life really difficult.
I discovered that my legs were useless on the flat, I couldn't turn the pedals over any more. I was fine on any of undulations but anything flat was hurting like nothing else. My back was sore, my quads were sore, my right ITB was twanging away and my calves were on the verge of cramping.
I was not a happy camper at all. I'd been eating really regularly, the banana I'd eaten when I stopped at the top of the KOM was the most delicious thing I've ever eaten, and the fruit cake at Forrest was similarly so. I can only put my fury down to a hunger flat. I was so angry with the world, I got off the bike and threw a tantrum at nothing.
It was time to phone a friend. I ran through the list of people who I knew would get it and decided to call my lovely Fi. She was brilliant. I was not happy at all and thought everything was stupid.
She talked some sense into me and I slammed two gels and was good to go. I realised that I needed a bunch. I'd done 70-80kms by myself by now and I was exhausted.
I jumped on the back of a bunch going past and found some instant relief. The effort required seemed to half instantly and I was back to being a happy camper again but hanging out for some more hills.
Unfortunately, my quad cramped like all get out right at that point and I had to stop. Bye bye bunch, thank you for that 5 minute reprieve.
I was back in the wind by myself. After what seemed like a couple of hours, I finally made it to the final drink stop at the base of the Dean's Marsh climb. 12km to go.
I rang Fi again who reminded me that we run 12km in an hour all the time.
Turn right and start climbing. Hallelujah! said my legs. We like to climb.
I found a good gear and started tapping away. Up and up. Got a few comments of 'how are you doing that? You look so strong' as I passed people which gave me some confidence.
Up, up, keep going. No more cramping. Bizarro world. I was expecting another KOM so was surprised to see the 1km to finish sign. In that last km (which was the steepest of the whole day) I passed over 20 people.
Finally finished - then came 8km of the most fun I have ever had on a bike. I was by myself, closed road so I could go wherever I liked on the twisty windy downhills. I had a smile on my face the whole way down and would have turned around at the bottom so I could do the descent again.
I really enjoyed the hamburger, chips, coke and caramel slice I slammed in Lorne while I watched the Daisy Chain girls on the podium.
The scenery was gorgeous all day, such a well organised race. The volunteers and spectators were fantastic. It was a tough day out for me. 120km solo is a hard slog for anybody.
My time was listed as 5 hours 58 minutes which is probably the reason why my bum is so sore. I think I lost at least 45 minutes between talking to Fee, the Forrest water queue and my phone call to Fi at the side of the road.
At this stage, I'm not sure I'd do it again. We'll see how long that lasts for.
Amy Gillet's Gran Fondo
I drove down to Dean' s Marsh where I was staying with Team Specialized and tried to get the best possible sleep in a top bunk.
We woke up at 4 30 to be ready to drive down to Lorne before the road closed. It was drizzly when we woke up which made me a little nervous as there had been much mention of dangerous descents in the race briefing the day earlier.
The course was 110km of racing, followed by an 8km descent back down to Lorne. Check out the profile of the course in the link above. That's alot of climbing and a long way for someone who's not spent alot of time on the bike. The most training I'd done at pace was 40km, the only hill training was the Boulevard and I've never ridden further than 80km in one day.
I knew it was going to hurt.
We lined up at the start with the 3000 other competitors. This was no fun participation event, there was serious money on offer and qualifying for the World Champs next year was a possibility for the winners.
I've never seen so many expensive bikes in one place. I had decided to play 'pick the nice bike' but I had to change to 'pick the pile of sh#t'.
I'd been having a lovely chat to a nice girl at dinner and was a little stunned to discover I'd been chatting to Natalie Bates, she was very generous with her knowledge and very friendly. She was there as team manager for The Daisy Chains, a really nice group of girls. They ended up winning the women's team category and were super excited. They were very kind to give me some good tips about descending as well.
The stage was split into start waves of 200 and Team Specialized were in the third wave. I knew that I would get spat very early in the piece and I was really worried about getting cleaned up.
The first two waves took off really quickly even though the first k and a half was under control for safety, we started in no time and I made it to the official start line with the team. Then I managed to stay with them for about 5kms. I'd started to far back in bunch and when they ramped it up I had no hope of sticking with them. I feel a little better as some people have told my that Team Specialized gunned it from the start and overtook alot of the first two waves.
Once I was spat, I knew I was in for a really long day in the saddle, in the wind, by myself. I tried to merge into some groups but for the GOR sector no one was really too keen.
My back started hurting about 30km in which I can only put down to my lack of hill experience. I stopped for a toilet break at Skene's creek before the King of the Mountain and saw Fee so stopped for a 10 min chat to her. She'd missed Steve going past unfortunately.
Skene's Creek was the only KOM and it was 9.5km long. Check out the profile in the link. I discovered some happy news. I can climb! I was very comfortable the whole way up (well as comfortable you can be with screaming legs and max HR) but I had enough air for Islands in the Stream and a couple of phone calls to Marce.
Adam from Team Specialized had been helping someone else up the climb and kept me company for the last couple of k's. What a nice guy! He was actually, the only company I had all day. He told me to take 3 deep breaths just before the KOM finish and look like it didn't hurt. Good advice - hope the photo turns out ok.
From there, I experienced my first dangerous descent ever. I LOVED IT! I was laughing out loud, and very tempted to shout 'WHEEEEEE' at the top of my lungs but I decided concentrating might be a better option as I wanted to keep all my skin where it belonged.
The ride into Forrest was a bit of a slog as I'd run out of water and I was thirsty. At Forrest, the wait for water was 30mins and then I took a toilet break there as well. 70kms done, 50 to go. Piece of cake right?
The sector between Forrest and Dean's Marsh was hell. I hated it, strong hot headwind/crosswind made life really difficult.
I discovered that my legs were useless on the flat, I couldn't turn the pedals over any more. I was fine on any of undulations but anything flat was hurting like nothing else. My back was sore, my quads were sore, my right ITB was twanging away and my calves were on the verge of cramping.
I was not a happy camper at all. I'd been eating really regularly, the banana I'd eaten when I stopped at the top of the KOM was the most delicious thing I've ever eaten, and the fruit cake at Forrest was similarly so. I can only put my fury down to a hunger flat. I was so angry with the world, I got off the bike and threw a tantrum at nothing.
It was time to phone a friend. I ran through the list of people who I knew would get it and decided to call my lovely Fi. She was brilliant. I was not happy at all and thought everything was stupid.
She talked some sense into me and I slammed two gels and was good to go. I realised that I needed a bunch. I'd done 70-80kms by myself by now and I was exhausted.
I jumped on the back of a bunch going past and found some instant relief. The effort required seemed to half instantly and I was back to being a happy camper again but hanging out for some more hills.
Unfortunately, my quad cramped like all get out right at that point and I had to stop. Bye bye bunch, thank you for that 5 minute reprieve.
I was back in the wind by myself. After what seemed like a couple of hours, I finally made it to the final drink stop at the base of the Dean's Marsh climb. 12km to go.
I rang Fi again who reminded me that we run 12km in an hour all the time.
Turn right and start climbing. Hallelujah! said my legs. We like to climb.
I found a good gear and started tapping away. Up and up. Got a few comments of 'how are you doing that? You look so strong' as I passed people which gave me some confidence.
Up, up, keep going. No more cramping. Bizarro world. I was expecting another KOM so was surprised to see the 1km to finish sign. In that last km (which was the steepest of the whole day) I passed over 20 people.
Finally finished - then came 8km of the most fun I have ever had on a bike. I was by myself, closed road so I could go wherever I liked on the twisty windy downhills. I had a smile on my face the whole way down and would have turned around at the bottom so I could do the descent again.
I really enjoyed the hamburger, chips, coke and caramel slice I slammed in Lorne while I watched the Daisy Chain girls on the podium.
The scenery was gorgeous all day, such a well organised race. The volunteers and spectators were fantastic. It was a tough day out for me. 120km solo is a hard slog for anybody.
My time was listed as 5 hours 58 minutes which is probably the reason why my bum is so sore. I think I lost at least 45 minutes between talking to Fee, the Forrest water queue and my phone call to Fi at the side of the road.
At this stage, I'm not sure I'd do it again. We'll see how long that lasts for.
Thursday, September 15, 2011
Bend and stretch
I went back to work today but I didn't make it through a full day. I'm sure I'll feel even better tomorrow.
I wasn't up for training tonight and Helen's sprained her ankle so we did the magnificent mobility DVD instead.
It made me realise how tight I am. I need to be making time for more stretching, more often. Actually, make that any stretching, any time.
I'm sure I'll be sore tomorrow.
I wasn't up for training tonight and Helen's sprained her ankle so we did the magnificent mobility DVD instead.
It made me realise how tight I am. I need to be making time for more stretching, more often. Actually, make that any stretching, any time.
I'm sure I'll be sore tomorrow.
Wednesday, September 14, 2011
Use hand signals
I finally feel like I've turned a corner today and am headed back to good health.
Back to work tomorrow.
Back to work tomorrow.
Monday, September 12, 2011
And again I say aachoo
I went to the doctor today who thinks I have the real life flu, not a plain old cold. I don't care what you call it, I'm over it and ready to be healthy.
A couple of days off work will hopefully sort me out.
In other exciting news, I tried on my race kit for Sunday. It's sweeeet! Gonna look awesome - that is until I start getting spat out the back!
Sunday, September 11, 2011
Boo Hoo
It was the Victorian Cyclocross Open today and I was still too sick to race. I'm pretty disappointed but I'd be even more disappointed if I'd raced today and then put myself on the sidelines for the Gran Fondo next weekend.
Saturday, September 10, 2011
Friday, September 9, 2011
Thursday, September 8, 2011
Wednesday, September 7, 2011
Tuesday, September 6, 2011
Monday, September 5, 2011
Paying attention
I'm determined not to make the same mistakes again so as my legs were still sore and I was feeling super tired, I decided to give the pool a miss this morning.
I know I missed a gorgeous morning.
I know I missed a gorgeous morning.
Sunday, September 4, 2011
Smashfest
Ha! My legs are still sore from Thursday, or yesterday. I woke up, got up had a snack and went back to bed for more sleep.
I was meeting my cousin for brunch so when I did actually got up, I got on my CX bike and rode down to Nth Melbourne for some very delicious food.
I smashed it into the headwind on the way home and practised some more 'look Mum, no hands' in my street. Today, I could keep turning the pedals over rather than just rolling.
PM
Gavin had requested a smashfest so I set up an old school Jeff circuit in the backyard. We did 1 minute on, 10 seconds break for 50 minutes.
The stations were:
tree chin ups
2 x 20kg step up to lunge
16kg renegade row/man makers
burpees
tyre jump in and out
tyre tube squat
Girevoy jumpsquat
push up
sandbag shoulder
Then we went for a run around the block. It was hard to hold the intensity for the whole time, much easier when there's a big group to banter with. We were both spent by the end though.
I was meeting my cousin for brunch so when I did actually got up, I got on my CX bike and rode down to Nth Melbourne for some very delicious food.
I smashed it into the headwind on the way home and practised some more 'look Mum, no hands' in my street. Today, I could keep turning the pedals over rather than just rolling.
PM
Gavin had requested a smashfest so I set up an old school Jeff circuit in the backyard. We did 1 minute on, 10 seconds break for 50 minutes.
The stations were:
tree chin ups
2 x 20kg step up to lunge
16kg renegade row/man makers
burpees
tyre jump in and out
tyre tube squat
Girevoy jumpsquat
push up
sandbag shoulder
Then we went for a run around the block. It was hard to hold the intensity for the whole time, much easier when there's a big group to banter with. We were both spent by the end though.
2 bikes are better than one
AM
I'd decided to give Beach Rd a miss this morning in favour of breakfast with the running girls and the Boulevard. I've been missing them and feeling a little disconnected by all my bike time. Fi's not back to running yet so she decided to join me on the bike. We've never ridden together so we were both quite excited by the prospect.
I tried to get to the Boulie the same way JBSECT did the other morning but I got lost and was riding through the back streets of Northcote when Fi called to say she was at the Gipps St bridge. I was passed by a new friend in Rush Cafe kit and rode with him to the Boulevard where he headed off to the Dandenongs.
I met up with Fi and we cruised for a bit to warm up. I introduced Fi to Yarra St which I'm sure she totally enjoyed. I didn't much like her asking me which way to go half way up, I could only choke out one word and I'm glad she didnt turn around to notice the snot hanging off my chin. So attractive!
I thought one Yarra St was enough for the first time, so we headed to Walmer St for some Postman repeats.
I think I was turning around a little later than the other morning but that just gave us a couple of extra seconds rest. We hit out 5 repeats with the gear getting a little harder each time.
We still had some time before breakfast so we rode the flat boulevard all the way out and then time trialled back. We were still the first for brekky even after spinning a couple of blocks around 3 Bags for a cool down.
Fun time!
Vix was picking up her new bike so we decided to meet in Northcote for lunch. I took the CX bike out - I'd put the bigger gear on it after the last Dirty Deeds and need to remember to change it over before the CV race next week.
I rode over, had a nice lunch and then rode home where I realised I'd left my water bottle behind. A quick phone call to the caf to make sure it was there and I headed back out to collect it. It's all about the extras hey?
I'd decided to give Beach Rd a miss this morning in favour of breakfast with the running girls and the Boulevard. I've been missing them and feeling a little disconnected by all my bike time. Fi's not back to running yet so she decided to join me on the bike. We've never ridden together so we were both quite excited by the prospect.
I tried to get to the Boulie the same way JBSECT did the other morning but I got lost and was riding through the back streets of Northcote when Fi called to say she was at the Gipps St bridge. I was passed by a new friend in Rush Cafe kit and rode with him to the Boulevard where he headed off to the Dandenongs.
I met up with Fi and we cruised for a bit to warm up. I introduced Fi to Yarra St which I'm sure she totally enjoyed. I didn't much like her asking me which way to go half way up, I could only choke out one word and I'm glad she didnt turn around to notice the snot hanging off my chin. So attractive!
I thought one Yarra St was enough for the first time, so we headed to Walmer St for some Postman repeats.
I think I was turning around a little later than the other morning but that just gave us a couple of extra seconds rest. We hit out 5 repeats with the gear getting a little harder each time.
We still had some time before breakfast so we rode the flat boulevard all the way out and then time trialled back. We were still the first for brekky even after spinning a couple of blocks around 3 Bags for a cool down.
Fun time!
Vix was picking up her new bike so we decided to meet in Northcote for lunch. I took the CX bike out - I'd put the bigger gear on it after the last Dirty Deeds and need to remember to change it over before the CV race next week.
I rode over, had a nice lunch and then rode home where I realised I'd left my water bottle behind. A quick phone call to the caf to make sure it was there and I headed back out to collect it. It's all about the extras hey?
Friday, September 2, 2011
Ouch
Walking was almost beyond my capabilities today. I woke up sore and got worse (better??) as the day wore on.
Tonight on the way home, I stood up on the tram at my stop and cramped my entire right quad. Oh so painful.
Funny.
Tonight on the way home, I stood up on the tram at my stop and cramped my entire right quad. Oh so painful.
Funny.
Thursday, September 1, 2011
big ring, grind, repeat
AM
Steve arrived at my house just before 6am (what kind of crazy world do I live in where this is normal?) and we rolled down to the bus stop in Nicholson St to meet the JPBSECT gang.
A strength workout of hill repeats on the Boulevard was the session planned for today and we quickly made our way to the pipe bridge and up the hill to the Boulie.
TT to Walmer St where we turned left put the bike in the big ring, sat down and ground all the way up to the post box. Turn around, back down to the Boulevard where we rode back down to the playground then repeat 5 times.
I didn't get 5 repeats out, I lost the group on the TT to Walmer and by the time I'd got there they'd already done one rep. I got out the 4.
This was a great workout. I loved it, hard work but the efforts were something I felt comfortable with. I've always loved the hills and the Boulevard is my favourite place of all time.
I was very tired all day and lucky I was working from home so I could have a nap. I've needed to eat alot of food too.
PM
Skipping and deck squats to warm up
Box Jumps
30
30
30
20
20
Single leg explosive step up to squat
30
30
30
20
20
Tabata squat, elbows to knees 21, 21, 21, 20, 23, 23, 22, 24
Tabata kb swings 16kg, 12, 12, 12, 12, 12, 12, 12, 12
Tree chin ups, no kipping, 4, 5, 3, 3
KB side twist 20, 20, 20
Steve arrived at my house just before 6am (what kind of crazy world do I live in where this is normal?) and we rolled down to the bus stop in Nicholson St to meet the JPBSECT gang.
A strength workout of hill repeats on the Boulevard was the session planned for today and we quickly made our way to the pipe bridge and up the hill to the Boulie.
TT to Walmer St where we turned left put the bike in the big ring, sat down and ground all the way up to the post box. Turn around, back down to the Boulevard where we rode back down to the playground then repeat 5 times.
I didn't get 5 repeats out, I lost the group on the TT to Walmer and by the time I'd got there they'd already done one rep. I got out the 4.
This was a great workout. I loved it, hard work but the efforts were something I felt comfortable with. I've always loved the hills and the Boulevard is my favourite place of all time.
I was very tired all day and lucky I was working from home so I could have a nap. I've needed to eat alot of food too.
PM
Skipping and deck squats to warm up
Box Jumps
30
30
30
20
20
Single leg explosive step up to squat
30
30
30
20
20
Tabata squat, elbows to knees 21, 21, 21, 20, 23, 23, 22, 24
Tabata kb swings 16kg, 12, 12, 12, 12, 12, 12, 12, 12
Tree chin ups, no kipping, 4, 5, 3, 3
KB side twist 20, 20, 20
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