Posts Tagged ‘solo

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)

Tags: , , ,

Bike / mtb / race

It’s the Officer Six Hour: as many laps as you can roll out between 10 and 4.

Exercise Sets/Reps/Dist Weight/Time
MTB 12 laps / 72.8 km 6:00:54



Results (PDF)

Hard and dusty but good in it’s own way, my first ‘real’ solo was part self-discovery experiment and part desperation to get the miles in before Canberra. I started up the back after getting caught chatting to Brendan when the gun went off, and felt fine in the traffic anyway. Laps 2 and 3 were painful with the back piping up and threatening to make the race a very long and painful experience. That quietened down as things warmed up and I found myself slipping in and out of the quiet, Zen rhythm that comes when everything is rolling and the mind and body are both pushing just hard enough.

The best advice came from Jim and was on mindfulness: don’t think about the past, don’t think about the future. Think about what you have to do now. Think about what you have to do next. That was key. Watching the clock was agonising, slacking off to save energy disengaged the mind and things got boring (and sloppy). I might’ve finally begun to understand John’s ‘slow down and go fast’ mantra. I think it’s something which reveals itself when being smooth is the only option.

There were holes, a couple of cramps, at least one time I wondered why I was out there at all. Or whether this was something I really wanted to keep investing myself in, but looking back the day after I find myself wondering how I can get in some more real training. In the end my feet and hands gave me the most trouble, the rest of my body was surprisingly good (if not terribly quick). With two minutes on the clock at the end of my 12th lap it was enough to know that I could have gone out for one more, but with commitments to a 7:00 dinner I didn’t want to push it (in more ways than one). Ok, soft, next time… whatever.


  • Muesli w/fruit
  • 6 bottles of Endura
  • Banana & cinnamon slice
  • 1 GU
  • Coffee
  • Bruschetta
  • Fruit mocktail
  • 2 beers
  • Lamb fillets w/potatoes
  • Tiramissu
Tags: , ,

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