Posts Tagged ‘6hr

The thrusters/pushups WOD from earlier in the week did a number on my arms, to the extent that I spent the remainder of the week out of the gym. Claire has been on-again off-again sick, and sleep has been inconsistent so it didn’t seem like a bad idea (to bludge the 2nd half of the training week).

I went to bed a cough and that getting-a-cold feeling and just put it in the back of my mind. I’d been looking forward to this race for a few months now and the night before a race is not the time to pull the pin on an old racing partner. I woke up with the same cough, took a couple of cold and flu tabs, got my gear ready and jumped in the car when Neil arrived. He was developing a similar complaint but had some insanely nice wheels to make up for it.

We got a rushed recce lap in (just) before race start. I was feeling good up until I stopped to wait for Neil, who’d dabbed on a trick rock section and realised that I was breathing with almost race-pace heft. Just the warm-up limiter. No biggie.

Neil put down a solid first lap for the amount of traffic he had to contend with, putting me out into 12th place. I was happy enough to be behind the really fast guys because I wasn’t firing on all cylinders anyway. It’s one thing to be detuned, but it’s another thing altogether to be riding feeling like your tyres are flat. Lap one felt ok, but sitting down after tagging Nell, I just wanted to sleep. Lap two was a fight, lap three a struggle, and the final outing – after a double rest – is best described as ‘limp’.

I didn’t lack the will, it didn’t hurt, I didn’t pop and barely suffered. I just had zero gas. Couldn’t spin the cranks quick enough to make anything else fire up. I rode through treacle to just barely get back in under 45 minutes and send Neil out for a quick final lap which nabbed us 8th in the pairs.

Thinking about how I’d sum up the race on the way home, I felt like this was the kind of race that’s best forgotten. The post-race feeling is the one that makes you wonder what’s good about this, and the training that opens the door to good time racing just seems like a fat, selfish waste of time. It’s only fifteen years of riding and racing that provides the wisdom required to see those thoughts, and to let them go.

It’s now Tuesday night. I have a few bruises that don’t do any justice to the pain that bumping bone on granite produces and I’ve been sick for two whole days. I’m tired and sick of it. And the only thing I can think of that I’d really like to do is hop on a bike, turn the cranks over smoothly and just let all the good times buffered up in that machine flow back up into me.

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Jumping straight into a solo six without any significant miles in the legs and only a modicum of metabolic conditioning might sound like a stupid idea, but the rationale was sound at the time: Without an excuse to get out and ride for six hours, getting on the bike for six hours is just never going to be a priority. So why not make it a race?

I kept my goal for this in check, hoping to just log a solid six hours without blowing up and having to resort to bent-over groaning and stretching on the side of the trail… *ahem*

But with Neil’s goal of ‘Just beat Steve’ came the idea of putting up some resistance. Ludicrous as that sounds given our contrasting training regimes, he’d have the entire Melbourne to Ballarat road race in his legs on the start line and was without gears on what threatened to become a heavy course with a little rain. That challenge got a wee bit harder when I got to the start late and had to make my way through the crowds of punters with reflectors and very comfy undies peeking out the tops of their knicks. On every open downhill I made it a priority to wind out the big ring, where I knew Neil would have to be content with tucking. On every tricky ascent I sat and span (spun?) to conserve energy where I knew he’d be grinding. But to no avail.

I did however have a rocking good time. I placed better than expected (29th of 69), and without any real body issues to speak of felt good on the bike. Encouraging signs, and I’m looking forward to putting in a little bit more training before pairing up with the big man for what promises to be a leg smashing pair assault on the Castlemaine six hour in four weeks.

Total distance: 97 km
Total ascent: 1,750 m (ish)

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Bike / 6 Hour Race (2-man)

Six hours with Dr Chris Quain, romping around the Sedgewick Six Hour course.

Mr McColl

We made 9th with 11 laps in 6:15:58.

It wasn’t ideal, but we ended with a double from me and triple lap from Chris because I had to leave early. The course was awesome and flowed really, really well. The weather was scha-weet and Nell ran support and took photos.

I passed Jim and Brian on lap 5 (my third). Thinking the day might boil down straight single laps, I tried to keep the pace up, but on the double lap I cracked and cramped badly. The rocks started kicking me and I started looking for the granny ring. Jim re-caught me at transition and giggled like a schoolgirl. Chris caught him back up but it didn’t last.

My 5 laps below.

Lap Time Avg. Speed
1 0:32:37 18.4 km/h
3 0:32:08 18.67 km/h
5 0:32:14 18.61 km/h
7 0:33:41 17.81 km/h
8 0:36:28 16.45 km/h




  • Muesli w/yoghurt, honey and strawberries
  • Coffee
  • 2 Bananas
  • GU
  • Jelly beans
  • Sausage in bread
  • 3 bottles of dilute Gatorade
  • Tea
  • Hedgehog slice
  • Coffee
  • Saganaki, domomades, chicken skequers, calamari, bread and dips, hazelnut cheese cake
  • Greek Coffee
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February 2020
« Dec    

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg