2012 Mt. Buller Road Race

Detail: A 47km Road Race from Mansfield to the summit of Mt. Buller with 1 major climb. The final 15km rises 920m with an average incline of 6.1%.

No masters divisions, racing B grade.

Top of Buller..  c/o Marisa Farrell

Working the night before = on the phone until midnight. No sleeping until 1am. Up at 5:10am. Drive.. Coffee, Drive..


Chilly morning, long queue for registration.. Getting a bit nervy - 1st road race of the season..


Struggled with the bike number as usual (all mental - perfectionist not coping with square peg & round hole). I like the sticky paper much better..

Turned over some laps of the Mansfield CBD as warm-up.

Race time. (I had until recent days been without power meter for a month. After about two weeks my panic/withdrawal subsided and I fell back into a hybrid groove of old+new training ways. I had been using HrTSS to track CTL and this has been a satisfactory substitute for bigger picture stuff, but pacing efforts was back to the old PE guessing game. I picked up my Quarq 3 days before the race (distributor proclaims the exsessive wait was for a new unit to arrive in country with updated hardware) and had only a couple of rides pre-race to kind of get my eye back in. No testing for over a month & not 100% sure where my fitness is at.. )


To the foot of the climb:
With the odd NRS level rider in B grade, and lots of kids half my age - I was ready to get my legs ripped off. There was wind, but I'm not sure which direction it was predominantly blowing from. Maintained position top 10 at all times, covered attacks. Surprised at how lumpy the course was - elevation profiles I had seen pre-race do nothing to convey this. Very early on there were a couple of committed attacks on flatter terrain which were shut down pretty quickly. After this the pattern evolved that riding was to a tempo until encountering lumps, and lumps = full gas. Two did get away 3/4 of the way along - but fell back into to the bunch (looking pretty haggard) after melting under the heat of 5 minutes x undulations + winds.


Lap 1 (to foot of climb):
Duration:   56:06
Work:       739 kJ
TSS:       94.7 (intensity factor 1.011)
VI:         1.22
Pw:HR:       1.57%
Pa:HR:       10.06%
Distance:   32.319 km
Elevation Gain:     429 m
Elevation Loss:   95 m
Grade:     1.0 %  (335 m)
Min Max Avg
Heart Rate:   100 180 154 bpm
Cadence:     18 133 94 rpm
Speed:       19.3 68.1 34.5 kph
Pace         0:53 3:07 1:44 min/km
Altitude:     290 625 424 m
Crank Torque: 0 74 21.5 N-m
Temperature: 13 15 14.4 Celsius


This section of the race didn't seem so taxing at the time, but intensity factor of 1.011 tells another story. So how did NP get so high?
If the general definition of a "match" is 1min+ at 120%+ FTP, then I didn't really burn many on the way to Buller.
This section of the race did take it's toll, and due to the multitude of smaller undulations over what was an an on-average positive gradient - I'll redefine a match here to be 20sec+ at 150%+ FTP.
Within these parameters we have 13 matches burnt at 150%+ FTP for 25-60sec duration. Much shorter but higher intensity efforts than a traditional match - but burning 'em at an average rate of one every 4 minutes over the 52 minute period.


The climb:
Full gas from the toll booth. Two minutes later I eased off - letting the head of the race roll on up the road. Cramp in left calf some minutes later. I was frustrated with the cramp, it subsided after a couple of minutes and I spent the rest of the climb feeling positively slow. 


Lap 2 (climb):
Duration:   52:32
Work:       794 kJ
TSS:       82.2 (intensity factor 0.969)
VI:         1.02
Pw:HR:       3.59%
Pa:HR:       10.71%
Distance:   15.143 km
Elevation Gain:     921 m
Elevation Loss:   0 m
Grade:     6.1 %  (922 m)
Min Max Avg
Heart Rate:   160 175 165 bpm
Cadence:     19 114 81 rpm
Speed:       0 34.2 16.1 kph
Pace         1:45 0:00 3:44 min/km
Altitude:     625 1547 1095 m
Crank Torque: 0 63.1 30.1 N-m
Temperature: 14 16 14.7 Celsius


Buller village was perfect for post-race basking in and amongst the alpine vistas. Ride back to Mansfield for a bite to eat was a great way to finish the morning.


In hindsight - disappointed at the slow rate of ascent during final climb, but in the context of the entire effort it seems more Ok.
On the up side, 1:48:59 at IF 0.99 does suggest fitness improvements while the PM has been absent - so time to test and lock-in new numbers.


Entire workout:
Duration:   1:48:59
Work:       1534 kJ
TSS:       177.3 (intensity factor 0.99)
VI:         1.12
Pw:HR:       -7.29%
Pa:HR:       56.36%
Distance:   47.556 km
Elevation Gain:     1354 m
Elevation Loss:   95 m
Grade:     2.7 %  (1260 m)
Min Max Avg
Heart Rate:   100 180 160 bpm
Cadence:     18 133 88 rpm
Speed:       0 68.1 25.5 kph
Pace         0:53 0:00 2:21 min/km
Altitude:     290 1550 751 m
Crank Torque: 0 74 25.6 N-m
Temperature: 13 16 14.6 Celsius


Thanks Cycling Victoria and Mansfield Mt. Buller Cycling Club.
Enjoyed this outing. Good training for the Baw, spectacular weather, great (tough) little course, good company, great climb. Dare say I'll be back next year.

Full Results

Log: 13/11/2011

Training Principles - 2:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet.

Specificity.

"This  exists  in  varying  degrees; stated  in  the most  general  terms, to  get  better  at  a  given activity, you must do  that activity, e.g,  riding  the bike  is more specific  to cycling  than  running  is, even though  both  have  similar  training  effects.   Thus,  “supplemental”  training  activities  (e.g.,  cross-country skiing,  speed  skating,  running,  etc.)  should  be  limited  to  periods  of  injury  and  “active  recuperation” during the off-season.

Aerobic conditioning (base training) consisting of prolonged (90 minutes-4 hours), moderately intense, fairly steady-state rides is specific to all road competition, but to optimize performance in a given event, you must train (stress) the systems that underlie it in a way that more closely mimics event demands.

Thus, after a sufficient period of base conditioning, training becomes more specific, i.e., narrowly focused or specialized in reference to the task (event) being prepared for as it draws near: to get ready for a longer (30+ minute) time trial, do long (~20 minute) repeats at threshold intensity on a course like the race route (the actual course is best, if possible); to be able to bridge gaps or prepare for prologue TTs, shorter (1 minute) intervals at ~150% threshold power are indicated; to improve at climbing, climb hills of similar grade and length to those you will encounter, etc.  

A broader concept may be simulation, which includes specificity but goes beyond it in attempting to duplicate race conditions, as well as physiological demands, as closely as possible.  What is the general lay of the course, and what are the particular characteristics?  Where does the road narrow?  What are the road conditions?  What is the weather forecast?  Is it likely to be rainy, hot, cold, sunny, cloudy?  What are the prevailing winds, and where are they most likely to be a factor?  What is the elevation range of the
race course?  What time of day do you normally train, and when does the race take place?  Have you prepared in these conditions?" Howe

13/11/2011 - Road | Muntanyes

Warburton ice-creamery was closed when I arrived this morning. I took another approach at getting x2 scoops..

Today's hostess with the mostess - Ms. Donna Buang

Beautiful weather and good company rolling with Fausto, Mal, Stuey and Ray.

    Duration:      4:19:23
    Work:          2075 kJ
    TSS:           224.2 (intensity factor 0.735)
    Distance:      85.847 km
    Elevation Gain:        2243 m
    Elevation Loss:       2221 m
    Heart Rate:      63    170    128     bpm
    Temperature:     15    26    18.5     Celsius

13/11/2011 - Road

Recovery with Ol.

    Duration:      33:32
    Work:          109 kJ
    TSS:           8 (intensity factor 0.382)
    Distance:      7.557 km
    Temperature:     22    23    22.7     Celsius

Log: 11/11/2011

11/11/2011 - Road | Muntanyes 

Climbing Vo2max/Threshold intervals:

  x3 15 minute sets with 10 min RI:

    3min @100% FTP

    2min @110% FTP

    3min @100% FTP

    2min @110% FTP

    3min @100% FTP

    2min @110% FTP

I could feel the intervals from the last 2 days in my legs.

1st set was tidy and to the numbers - last two were progressively more messy. Hit the targets but it was tough. Have enjoyed the change to the climbing workout, and it/variations thereof will become steady diet for the next few weeks. Need to go by feel, but once I feel I'm nailing the 45 minutes (if that happens!?) I'll change things up incrementally..

    Duration:      3:09:04
    Work:          1735 kJ
    TSS:           196.3 (intensity factor 0.791)
    VI:            1.39
    Distance:      76.217 km
    Elevation Gain:        1361 m
    Temperature:     15    24    18.8     Celsius


Friday night in the traffic - what a sad state of affairs. People yelling, spitting.. What has our society become reduced to? No basic respect or common courtesy to fellow citizens - just contempt, open & fuming contempt. What a sad state of affairs...

Log: 31/10/2011

27/10/2011 - Trainer

AeT. Felt good.

    Duration:      1:00:02
    Work:          597 kJ
    TSS:           44.4 (intensity factor 0.669)

27/10/2011 - Track | BBN Skills

Nice evening to be rolling out the legs. Good turnout.

28/10/2011 - Road | Muntanyes

A morning to forget. Generally tired. 1st ascent was a battle, made a second ascent - but no preassure - just tempo. Has been a long time between bad days, but nevertheless the single bad day will still conspire to sap your confidence no matter how well you are going.

    Duration:      2:50:28
    Work:          1543 kJ
    TSS:           156.5 (intensity factor 0.751)
    Distance:      70.489 km
    Elevation Gain:        1133 m
    Temperature:     16    23    18.7     Celsius

29/10/2011 - Road

Forfeited racing based on yesterdays energy levels and generally dismal performance. 80min AeT on an old training route. Nice to have a change of scenery. Charging the batteries was number 1 priority..

30/10/2011 - Road | Muntanyes

Sunday morning team ride postponed due to weather. Wet weather hung around all day. I ventured out at 4pm - Friday on my mind. Usual formula: Pick x2 longest possible climbs, on each tap out 20min >FTP then climb the remainder at ~95% FTP. This has proven to be a successful formula, but as I get stronger I'm starting to run out of road - the last portion (which I think is really valuable) is becoming quite reduced in duration. 3rd climb was steeper and circa 10min. Same, same but different.

Typical Spring, deceptively warm and dry on the flat & freezing, wet, cloudy & miserable in the ferns. Key workout - just suck it up and tap it out. Days like these make the good days seem even better. Happy to hit targets while climbing.


    Duration:      3:36:35
    Work:          2141 kJ
    TSS:           237.5 (intensity factor 0.812)
    Distance:      89.138 km
    Elevation Gain:        1471 m


Mind:

Dargo race this coming Saturday.
Looking at the start list - I'm not familiar with any of the competitors in my age category. Unfamiliar parcours, unfamiliar competition.

Log: 26/10/2011

26/10/2011 - Road | Muntanyes

Mid-week Muntanyes. Glorious Melbourne Spring morning.

Starting to mix up the ride route a little now and am enjoying the variation. 2x1/20 and a Perrins this morning. I don't like 1/20 and extension to Olinda much for threshold work, the gradient is all over the place and I struggle keeping the power down on the false flat. I know I just said I'm enjoying the variation and then complained about the climb..
Lot of folks out climbing this morning. Spotted TFM Cetltic crew for 2nd consecutive Wednesday and Crowie was seen about also.

Perrins Ck. Rd.

    Duration:      2:59:00
    Work:          1822 kJ
    TSS:           199 (intensity factor 0.818)
    VI:            1.3
    Pw:HR:          12.03%
    Pa:HR:          -15.18%
    Distance:      78.314 km
    Elevation Gain:        1228 m
    Elevation Loss:       1237 m
    Grade:         -0.0 %  (-8 m)
        Min    Max    Avg

    Heart Rate:      69    221    134     bpm
    Temperature:     7    16    9.6     Celsius

Log: 23/10/2011

22/10/2011 - Track | BBN

Oliver and I fronted to race, but the rain (which had cleared) put off the number of attendees to a level not worthy of holding a race meet. Instead, the few that were there and keen used the session for training. Lots of motor pacing was on the menu for the afternoon - which was a nice way to get in some leg speed, and a perfect intro for Oliver. Brad James is adding the finishing touches to his Warny prep - and some quality time behind the derny was exactly what he wanted. Ol loved rolling turns behind the bike. Good to get more work in than what would have been accrued for a typical race day..

23/10/2011 - Road | Muntanyes

Team ride - "Cinderella & the 3 Ugly Sisters". Only Mick Villani completed the final climb after coffee, and he was planning to bolt on some extras to boot. I was after ~300TSS for the session, felt bad for not climbing Cindarella and got home to discover 312.. mission accomplished. Garmin have now published update to Edge 800 firmware that displays TSS on the unit. Still waiting for the update for the 500. This metric would be perfect for days like these...

Was a great training ride today - apart from the fog. Spent a lot of time in the fog. 3 solid climbs, all at a good intensity.

Cinderella and 3 Ugly Sisters

Last couple of weeks have acclimatised to what has been a steady diet of ~900TSS/week. This has then seen a couple of weeks with a CTL of only +1 per week - leaving me feeling pretty fresh for each ride and evidently allowing me to crank up the output.

This week TSS 1000 and a CTL +4 but feeling pretty on top of it. Ave watts +2.75% on last week across x2hrs climbing threshold work. Had expected to be gaining at most +1% week (if anything) from here to Tour of Bright, so unexpected but certainly good.


Duration:      4:42:22
Work:          2255 kJ
TSS:           312.2 (intensity factor 0.88)
VI:            1.48
Pw:HR:          0.2%
Pa:HR:          15.47%
Distance:      109.358 km
Elevation Gain:        1694 m


Next week planning for CTL+3 (~960TSS), bringing CTL up to 125.

Log: 21/10/2011

21/10/2011 - Road | Muntanyes

Post work muntanyes. Made the right decision to go back to bed AM.

Rolled out along Burwood Hwy feeling pretty fresh. No rain. Warm. Traffic not as bad as was expecting. More daylight than I'm programmed to expect. Different smells - Pizza.. Steak. Different radio show. Days work behind me on the timeline, but still present in my head.

Expected the worst from the weather. Lightly dressed, but pockets full - rain jacket, arm warmers, knee warmers, shoe covers. Warm.

Mtn Hwy, Devil's/1Tree: Tonight I let the reigns loosen some.
Going by Stava's version of the climb "Devil's Elbow from roundabout" they give me 4.48 watts/kilo - but I backed off x1 street early (Alpine Rd instead of Merimbula Rd) as that was the spot that I though was the official end of the climb. Fair to say time would have been better had have kept on pushing to the finish line. Second climb was at requisite watts for next weeks sessions. 3rd climb I took it relatively easy.

Pea soop fog but no precipitation, quiet roads, dusk. Magic.

Ol - Thursday Skills Session

Duration:      3:12:29
Work:          1845 kJ
TSS:           227.5 (intensity factor 0.844) 

Pw:HR:          15.22%
Pa:HR:          -26.87%
Distance:      75.108 km
Elevation Gain:        1384 m
Heart Rate:      73    174    132     bpm
Temperature:     12    20    14.5     Celsius

Happy for now - numbers coming good.

Log: 19/10/2011

19/10/2011 - Road | Muntanyes

Another mid-week muntanyes done and dusted.

Ok, went back and rode the same route as last Sunday - this time on racing wheel with different Powertap. Sunday it was becoming pretty apparent (final nail in coffin) that my other PT was starting to swing high/low and the offset torque was now consistently reporting out of spec values. Have been living with it for the last couple of weeks as it's pretty obvious when it's happening and I seemed to be able to bring it back in-line with a calibration and trusty 'ol auto-zero. Certainly there was a dose of denial going on there too - as I just didn't want to have deal with a faulty unit.. Aaaaaa-nnnd well, I was quietly terrified that the unit may have been reading a bit high for a while, and that all of my so called progress was just noise in the machine that was slowly amplifying as it kind of rolled over and died...

All this in mind (well and truly in mind) it was with some trepidation that I rolled out for the mid-week muntanyes. Different scenarios played out in my mind, in particular those where I just couldn't hit the same numbers that I had days and weeks before this very morning - thus confirming that all of my progress was just bollox - and that in fact I was capable of only mediocre performance, and what would I tell myself if this eventuated, and how would I cope, and.. you get the picture.

1st climb - hit the requisite numbers. "Did I just slaughter myself -  rendering a second, repeat performance impossible?" "Didn't feel that hard, buut dunno If I could tap out another one of those.." etc, etc..

2nd climb - hit the requisite numbers!! Army of monkeys simultaneously jumped from my shoulders and into the surrounding trees. Tough, but doable - nothing unusual. In fact over the two climbs I did hit next weeks target numbers (which is what I had been doing on the dodgy PM).. Take a deep breath, consolidate, move forward.

I'm liking this climb - it gives me 20 minutes work and is 7.9% gradient. Not as long as TawongaB - but the right kind of gradient. 1: 20min@104.6% FTP, 2: 20min@103.9% FTP, 3: 10min@100% FTP.

    Duration:      3:05:41
    Work:          1800 kJ
    TSS:           210.2 (intensity factor 0.828)
    VI:            1.33
    Pw:HR:          17.16%
    Distance:      74.918 km
    Elevation Gain:        1363 m
    Temperature:     12    24    16.7     Celsius

Log: 17/10/2011

12/10/2011 - Road | Muntanyes

Running from memory here - x1 word = Miserable.

Cold and wet in the mountains but I got the work done.

Duration:      2:53:57
Work:          1649 kJ
TSS:           191.9 (intensity factor 0.816)
Pw:HR:          7.67%
Distance:      71.633 km
Elevation Gain:        986 m
Temperature:     6    18    8.6     Celsius

13/10/2011 - Trainer

AeT for an hour.

Duration:      1:00:02
Work:          580 kJ
TSS:           42.7 (intensity factor 0.661)
Distance:      29.343 km

13/10/2011 - Track

Thursday night skills sessions are back on at BBN track. Oliver and I headed out to reacquaint ourselves with the single-speed. It's been a while for both of us - 6 months for Ol. I help out Alan with drills etc. and it's great to train with the young one.

Oliver - Flying 200 at dusk

14/10/2011 - Road | Muntanyes

Beautiful morning - stark contrast to the misery of Wednesday. Had a small incident with a bee in the helmet on one descent - had to stop to remove it. Good solid climbing, x2 20minute efforts at >FTP, each followed immediately (No RI) by 6-7 minutes at 90-95% FTP. ~52+ minutes solid threshold work over two intervals - will continue to feature frequently on the training menu from here on in.


Duration:      3:00:16
Work:          1906 kJ
TSS:           215.1 (intensity factor 0.848)
VI:            1.25
Pw:HR:          11.29%
Distance:      79.796 km
Elevation Gain:        1153 m

15/10/2011 - Track | Race

Season opener at BBN. B grade. Format: Scratch, Points and Kierin.

Scratch: I succumbed to a mechanical - DNF (cringe).

Points: Confidence blown to pieces by the previous DNF and an acute paranoia that the gear I was running was too big - we rolled off.. I raced conservatively.. 3rd place and confidence restored. There was a selection mid way through that I chose not to chase, but in retrospect should have - I definitely had the legs.

Kierin: Fun but not my bag - finished with the bunch, the pure sprinters dominated. Need to think about changing my tactics here - sitting in until the bunch kick will get me nowhere..

Ok start to the season - will ride more aggressively from now on as self belief now in a more healthy place (1st racing since accident, etc).

16/10/2011 - Road | Muntanyes

Headed out later in the day - missed the 6:00am team ride due to super poor nights sleep.

4 seasons in 1 ride. Different climbs today - slightly different format. Steeper, slightly shorter climbs (2x20 min >FTP) and x1 10min climb >>FTP. Solid tempo into headwind home.

Less time and CTL than I had planned for, but the late start determined the format as wanted to go and catch the final stage of the JHST with Ol.

Duration:      3:12:28
Work:          2087 kJ
TSS:           240.9 (intensity factor 0.87)
VI:            1.25
Pw:HR:          5.19%
Pa:HR:          -24.66%
Distance:      74.745 km
Elevation Gain:        1421 m

Lygon St - JHST

Great afternoon - good bike racing and primo gelati :)

Log: 09/10/2011

08/10/2011 - Road

No racing track today - had a family commitment that didn't want to miss..
AeT effort on the road - being mindful of knee. Very steady, easy effort - just maintain aerobic engine and settle into 595. Somewhat mindful of scheduled training for tomorrow = 140km out to Toolangi and return. Weather forecast looks less than ideal also..


Duration:      1:41:05
Work:          742 kJ
TSS:           71.6 (intensity factor 0.654)
VI:            1.33
Pw:HR:          -2.05%
Distance:      36.261 km

09/10/2011 - Road | Muntanyes

5:35am awoke to rain - lots of rain. No Toolangi for me, back to sleep.

8:30am awoke to rain, back to sleep.
9:50am awoke to rain, better get up.

Eventually headed out for training session early afternoon (Not Toolangi - just couple climbs in Dandenongs). Some rain fell coming into Montrose, and while making 1st ascent. Not enough water to properly wet the road or soak my kit - but enough to give the whole riding in the rain vibe. Mixed it up a bit today in terms of route, but still targetting longest climbs possible.

Hit targeted numbers - great to consolidate on upward trend for the week. Finding that as I progress, the ave power for 2nd climb is becoming a lot stronger in relation to 1st.
125 minutes focused FTP+ climbing minutes over the week with an average 2.8% wattage increase on last week. Today signifies the end of Build1 period - will post wrap-up early this week.
If I can progress at even half of the rate that I have been to date from here on in, I will be happy come race day. It's been a challenging 12 months, and I'd love to end the year with real progress.


Duration:      3:35:10
Work:          2046 kJ
TSS:           247.9 (intensity factor 0.833)
VI:            1.31
Pw:HR:          13.2%
Distance:      89.283 km
Elevation Gain:        1420 m

10km ride with Oliver early in the evening. He's able to put the hurt on me on climbs once I've got a good training session in the legs. He loves putting the hurt on :)

Scoreboard - Cracticus tibicen: 1, Me: 0

Well, I thought all of the magpie young had sprouted feathers and left their nests - no birdie attacks for days and days.. Olinda side of Ridge Rd - x1 crazy bird near sat on my shoulder for 30 seconds - "snap, snap" in my ear, etc. I really swore my head off at that animal - so surprised at the land and snap tactics, then laughed my head off when it finally relented. Hoping that's a wrap for 2011 animal attacks..

Log: 07/10/2011

06/10/2011 - Nil

An echo from the not too distant past.. "stick to the plan". Not much training today - not much I can do about it..

Picked up 595 and had intentions of fine-tuning setup then riding-out my scheduled session on the trainer.
House guests put a stop to those ambitions and it was late in the evening before I could resume wrenching.

Plenty of late night short test rides up/down my home street while fine tuning bar/lever/saddle positioning, etc.. but no "training". I got stuck into some red too while prepping my bike - probably a bit too much..

07/10/2011 - Road | Muntanyes

My new/old bike - sweet..
Slept in pretty late, made some last minute adjustments and hit the road around lunchtime.
I've been having mixed feelings about getting 595 back on the road. It's been nearly 11 weeks since I've ridden it, and there's been 8 solid weeks work on the Giant.

Have done all I can to emulate Giant setup on 595, but there's always subtle differences - these can quickly manifest themselves as niggles and then injury if you don't listen for the signs and react promptly. This is very much the case when changes are made, and volume+intensity are not adjusted for any kind of a settling in period..

Fully aware of the risks I said my prayers and hit the road on 595 for a session in the mountains focused around x2 solid, above threshold, 20+ minute intervals & a total of 3 hours saddle time.
All-up = resounding success. I have pulled up with some pain in my left knee (the gammy one), and a slightly tender ITB at the knee on the right side (could see/feel right nee swinging in toward top-tube throughout session). Both of these signs tell me saddle needs to go back a fraction. I'll just keep feeling my way through the transition - no major concern as yet.

595 is now running SRAM gruppo - leaving behind Dura Ace 7801 that's served me well for years. 1st impressions are that I have made a good choice. Major win is the lever /brake reach adjust-ability. It's completely unfamiliar to me to have lever/reach combo that actually fits my hands.
No more gorilla reach-around motion to push the brake lever through a great pendulum-like arc to invoke multiple sprocket shifting at the rear cassette - shed a tear I will not..

Double-tap felt pretty natural by the end of the ride and am applying no "extra" thought to gear changes. Hood ergonomics are very different, but I'll get used to it. Hoods are more chunky at the base - and more narrow at the top. My hands searched out new resting positions that were different - but not really any better or worse. Standing with hands on hoods, levers feel a bit "block" like - sharper, less gradually rounded corners pressing into palms. Not a major downside - but not as nice as Shimano. Must say - a downside more than compensated for in other areas - did I mention I can reach my levers now?? - bloody marvelous!!

Despite the previous evenings festivities I managed to hit target numbers, but feel a bit more shattered tonight than normal.


Duration:      2:52:46 (14:50:21)
Work:          1683 kJ
TSS:           206.8 (intensity factor 0.848)
Pw:HR:          10.42%
Distance:      74.212 km
Elevation Gain:        1082 m
Temperature:     15    24    20.0     Celsius

An early evening ride with Oliver was good fun and nice to roll the legs out a bit..

Log: 05/10/2011

Having a week away from work is nice, have started some home renovations. Combination of training and reno-labour is leaving me smashed at the end of each day.

My philosophy for the week off is not to ride any extra - it is to just stick to the plan. So far so good..

A catch-up in-brief:

02/10/2011 - Road | Muntanyes

Sunday was team training ride - "Cirque de Cardinia" was the ride route. Beautiful morning, great training and great company.

Cardinia

It's getting nearer to goal events for many, and it's showing in their present form. Makes for a committed bunch driving  a solid pace through challenging terrain.

Duration:      4:55:34
Work:          2493 kJ
TSS:           361.5 (intensity factor 0.905)
Pw:HR:          1.68%
Distance:      119.702 km
Elevation Gain:        1609 m
Heart Rate:      73    174    135     bpm

03/10/2011 - Foot

Walk as substitute for recovery ride on the trainer.

Young one usually rides when we go walking..

04/10/2011 - Road | Velodrome

Again this Tuesday not feeling fresh enough to put in quality threshold workout. Wound it back to SST intensity. Cut workout a little short as combined fatigue, loosening rear cassette and broken front derailleur built an overall, distinctively "broken" feel to the ride. Headed for home feeling a little deflated and praying the 595 would be ready for tomorrow.

05/10/2011 - Road | Muntanyes

No 595. More renovating in the morning. 3 days of stripping paint from window frames has melted my core - front and back. I fueled up at about 2:30pm and hit the road at 3:00 feeling skeptical about my potential to perform based on how my abdomen and lower back were feeling.

I followed the same route/climbs that I have been hitting for the last few weeks. Numbers were up again over last week across both climbs in the order of 2.5%.

This was unexpected due to core muscle "meltdown", and regardless of that I just expected to hit a plateau this week. Not the case so far - very encouraged by this. Need to play the week out to confirm that I'm able to hit the numbers consistently.

Duration:      2:54:53
Work:          1719 kJ
TSS:           206.6 (intensity factor 0.844)
VI:            1.28
Pw:HR:          6.89%
Distance:      74.327 km
Elevation Gain:        1082 m

End of this week will mark the end of first build block (4 weeks). Looking forward to reviewing progress and consolidating the training details for the coming block at weeks-end.

Based on current progress I'm on track to meet or exceed goals for this stage in the preparation for ToB. It's really encouraging, and as I continue to move forward faster than previously experienced - I'm starting to really believe that the changes that I've made to training structure much better suit my physiology than previous approaches.

Log: 28/09/2011

28/09/2011 - Road | Muntanyes

Mid-week muntanyes.

I couldn't believe the temperature outside as I got ready to depart in the wee-hours. So mild - but I've become hard wired over winter to just bring something warm in case, and as it was I just couldn't leave the house without a gilet on even though the radar was pinging 19c all around Melbourne..

Union Rd.

Much more fresh than last Wednesday - couple of quality climbs. My body weight is coming down and I'm starting to notice it on the bike - feels good. Still about 1-1.5Kg to go.. Slowly Slowly, 10 weeks to go.. 

Will be interesting going back to compact crankset after 6 weeks on a more standard setup up front with 12/25 behind...

Scoreboard - Cracticus tibicen: 0, Me: 0

Very windy/gusty - on the outbound leg I imagined magpies coming in for the "belly-flop on helmet" maneuver and being taken off course by a gust of wind and slamming my back or rear end. I wondered if they had the confidence to be out dive-bombing in treacherous conditions.. Seems not.. On the return leg I imagined magpies doing all they could to stay in the trees and keep ther nests and babies from blowing away - probably didn't even notice me..

Duration:      2:56:32
Work:          1795 kJ
TSS:           203 (intensity factor 0.832)
VI:            1.23
Pw:HR:          8.33%
Pa:HR:          -24.99%
Distance:      74.94 km
Temperature:     17    23    19.4     Celsius

Log: 25/09/2011

24/09/2011 - Road

AeT for x2 hours. Keep the aerobic engine ticking over while allowing for some recovery. 2.5% decoupled, no complaints.

Duration:      2:02:47
Work:          1087 kJ
TSS:           114.7 (intensity factor 0.75)
VI:            1.22
Pw:HR:          2.49%
Pa:HR:          8.89%
Distance:      49.615 km

25/09/2011 - Road | Muntanyes

King Lake via Flat Rock Rd. Not many of the team out today as racing at Blackburn Cycling Club Damian McDonald Memorial Regional RR and Club Championships. Congrats to Brad James (@Elmanetes) for taking M123 Club Champ honours!

I stuck to my numbers on King Lake climb which was pleasing considering there were some matches burnt on the way there. Weather was glorious - albeit a little cold in the lowlands (4c no gloves - ouch!!).

Duration:      4:53:32
Work:          2646 kJ
TSS:           369.6 (intensity factor 0.916)
VI:            1.32
Pw:HR:          13.68%
Pa:HR:          7.02%
Distance:      115.773 km
Elevation Gain:        1541 m
Heart Rate:      67    172    136     bpm
Temperature:     4    28    11.5     Celsius

Gardiners Creek

25/09/2011 - Road

After a generous bowl of pasta and some couch time I was back on the bike with J11 Jackrabbit. We hit the bike trails along Gardiners creek and cruised for a few hours.

Duration:      3:18:53
Work:          536 kJ
TSS:           38.3 (intensity factor 0.355)
Distance:      38.339 km

1st 150km+ day in a while. Hoping I can now last the distance to stay awake for the men's road race - world championships. Go the green and gold!!!

Log: 22/09/2011

22/09/2011 - Trainer

AeT effort on trainer / active recovery.

Duration:      1:00:03

Work:          543 kJ

TSS:           44.7 (intensity factor 0.671)
Pw:HR:          4.88%
Pa:HR:          0.59%
Distance:      27.495 km

23/09/2011 - Road | Muntanyes

Fresh - definitely in comparison with Wednesday. 50min quality climbing at threshold over a couple of longer intervals (1x27min, 1x23min). I'm now enjoying that the second climb has some interruptions - lesser gradient, or at times negative gradient. Pushing through those sections breaks the rhythm - but I think in a good way.

Specificity - want to race in the mountains? Train in the mountains.

Enjoying the change in routine. Pre-Melb to Ballarat I was spending time putting in threshold work on the velodrome. Effective - yes, but sterile and repetitive.

Apparently someone trying to recover a level of fitness level they previously reached will have an easier time than someone who is in figuratively "uncharted waters".
The body apparently "remembers its former self" much easier than it "imagines a new self".
Am yet to reach "uncharted waters" - still on the comeback trail..

The Basin

Scoreboard - Cracticus tibicen: 2, Me: 0
x2 on the outbound leg. I took an alternate return route - just wasn't in the mood for more uninvited, hostile aerial visitations on this fine sunny morning.

Duration:      2:52:27
Work:          1750 kJ
TSS:           215 (intensity factor 0.866)
Pw:HR:          17.23%
Pa:HR:          -2.11%
Distance:      72.765 km

Log: 21/09/2011

21/09/2011 - Road | Muntanyes

Mid-week muntanyes. Same route as last week: Basin --> Olinda, descend Wall, Patch --> Sherbrooke Forest.

1st 20min of climbing at high intensity and then just tapped out the rest. Still feeling fatigued so committing to a very easy day tomorrow then back out climbing Friday. Neck feeling better today. Still stiff, but better..

Scoreboard - Cracticus tibicen: 4, Me: 0

One incident on the way out, birdy friend didn't actually hit me but cracked off a beak snap next to my ear as he raced passed within inches "Clack!!", me "WHA??..   Oh.. Yer.." Roll-eyes, pedal on.. grin..

Return leg was properly tackled 3 times. First bird was just one knock into the helmet and that was it.. Second I'm sure was my little mate from last week - this bird is seriously loco. "Crack", "squark-squark-squark-squark-squark" four, three, two, one.. "Crack", squark-squark-squark-squark-squark". Two heart starter moments, first because it's unexpected - the second because it came around again too quickly.

Sherbrooke Forest

Duration:      3:07:14
Work:          1734 kJ
TSS:           205.8 (intensity factor 0.813)
VI:            1.26
Pw:HR:          11.66%
Pa:HR:          -14.24%
Distance:      74.732 km