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Posts Tagged ‘withDave

Mt Pleasant, Pigeon Bank / Menzies / Kreuses and home.

The plan was to get out early before the heat kicked it. Turns out the heat don’t sleep, with 33º on the clock at 5:30 a.m. I didn’t even zip up.

Dave and I agreed on a short, punchy lap before turning in for a double espresso over ice. I could barely speak with a sore throat I’ve been struggling to shake off, but managed a 2nd fastest time on the Peak MtP KOM.

I did almost spew at the top, and from then on it was struggle town for a bit.

A spoke that’s been making a gentle ping each time I climbed on the bike the past week or so finally let go before we got back to the main Yarra Glen road. My back wheel now has a serious side to side whoop in it, but on some level I was glad to have to baby it back to the Zen Den for for coffee.

https://www.strava.com/activities/452954762
45 km    2:00 hrs    971 m

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I went to bed excited for this one, with a plan for how I wanted to ride the loop tomorrow. Bonds Road at 85% to kick the legs into gear. Steady to the KOM line, and all out from there to the end, fireworks or no.

This morning was the first time I’ve ridden the loop in control; with enough strength to ride each hill to the top and take the dips as recovery. Until now it’s been a paced ride the whole way, or burning on other peoples’ pace — up or down.

I bagged a PB on the KOM segment by a good :12s, despite losing a few seconds caught behind a slow descender on the downhill. The icing on the cake was PBs for both Bonds Rd and Pony Club in spite of not being full gas on either.

IMG_1450

37 km   628 m   1:18 h
https://www.strava.com/activities/438719891

I sent a text out to the usual suspects on Saturday night asking if anyone would be keen to join me for 100km or so in the morning, hopefully taking in some extended climbing, maybe Kinglike. Only Dave replied, ‘but I’ll need to be home by 10.’

Rockin’.

I met DC at 6am at the bottom of Antoinette Boulevard and we took the direct route. After the kick he set out to chase the clock (19 minutes something). I just tried to keep a purposeful cadence the whole way, hoping it’d result in a PB. It didn’t, but came close at 23:25. Hoping to roll a 20 minute effort before the seasons out.

Up at the top we had a quick debate about whether to roll back down and pick up the extra kays ‘somewhere’, or just to roll down the back and then come back up. As soon as it was mentioned it was basically agreed, and we dropped like stones down to the highway before knocking out a decent tempo all the way back up again.

No time for photos, but we saw most of the PWC team sweating it out on the way up, Blankfield with his pain face on, toasting the rest of em.

107 km    4:00 hrs    1,976 m
https://www.strava.com/activities/436891069

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I felt tired and heavy from the get go. Never found a rhythm, never felt like I was boss of the legs.

When I got home I was very, very surprised to see I’d ridden my fastest time on the Official Peak Cycles Mt Pleasant KOM in two years. Can’t be too unhappy with that.

37.6 km   1:22 hrs   620 m
https://www.strava.com/activities/434561898

A chilly but beautiful early start for a quick loop through some solid rollers before the day began. It’s pretty special to be able to get a Mitton’s Bridge ride loop and a coffee in and be home by 9 a.m. (5:00 start notwithstanding).

65.2km    2:32:15    1,105m

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A nice, hard hit-out before cutting home in time to drop Claire off at school.

It was nice not to be blown out the back. It was even nicer to be third to the top of Pony Club (no Stalder) and clock a PR for that baby.

36.8km   1:18hrs   610m
https://www.strava.com/activities/412431257

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Two things before we recap today’s ride:

  1. I’ve started doing Pilates, with the aim of finally addressing some of the muscle imbalances that cause me pain in the second half of Chain Reaction, and that almost certainly are holding me back performance wise. It’s both frustrating (tiny movements through tiny ROMs that are, nevertheless, wickedly hard), and illuminating. I have all kinds of messy recruitment patterns, and the glute strength of a teenage girl (apparently).
  2. I’ve been commuting 2-3 times a week, all CX. It’s fun, it’s a great mental break between home and work, and, most days, it’s easy to hit the hills and single track hard — which transfers well to road riding.

Ok, so, that’s what’s been going on. This was supposed to be just a gentle Sunday roll with DC on his return from Bali, but we wound up hitting some decent climbs, and doing some respectable times up them. In my first road ride in a while, I was pleasantly surprised at how some of the climbs I usually think of as ‘always tough’ were now ‘discretionarily tough’; meaning I could set my own pace and push as much as I wanted.

There was a little half-wheeling, and though I’m not going to pretend DC couldn’t have dropped me at will, I wasn’t shooting out the back like usual either.

The final sweetener was coming home and finding I’d set a PR on my favourite benchmark: the full Antoinette/Mt Pleasant TT, which I’d done as a sneaky extra loop before meeting Dave.

69km   2:52hrs   1,430m
https://www.strava.com/activities/410384787

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September 2019
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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

1RMs
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

 

3-20RMs
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

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