3 Peaks Challenge 2012 Training Log #7: A Sunday of rain, wind and fog: 161km & 2936m elevation gain

A pictureless post to provide a short update on last Sunday’s wet training effort.  I had thought it not worthy to originally post, but since changed my mind given my intent to effectively diarise my major training efforts as I build towards March.  Please note that I have not painfully wordsmithed the following, so apologies for sticklers for grammar, complete sentences and logical flow etc.

Belair-Wickhams-Willunga-Greenhill-Lofty

I rolled out late to meet Snappy, who that morning messaged me to say he would join me ahead of the climb up Belair and Wickhams Hill beyond Clarendon.  The forecasted weather was for showers, and it wasn’t long before we got wet; increasingly so the deeper and higher into the ranges.  The visibility and slipperiness of the roads, accompanied by the wind (~30km/hr), called for some extreme caution at times –particularly on the descents and when being overtaken by vehicles.

Having only previously descended Belair and Wickhams Hill before, to climb them and to be navigated for the first time by Snappy, who was not unfamiliar with those Hills (living further South than I) was useful – particularly so, given I had already lost faith in my pre-plotted GPS route on my Garmin which was telling me I was 14km off-course, WTF!   

Whilst fair climbs, neither Belair nor Wickham’s Hill were particularly difficult. 

Conservatively descended Penny’s Hill Road – lost the chain (bit scary) on the descent – and rode into Willunga (town) with Snap for refueling.  Said farewell to Snappy (who was to roll home through McLaren Vale) and ascended Willunga Hill to resume the rest of my ride solo.  Between the top of Willunga and Echunga the wind was very tough, and from Mount Barker (ie the final 50km), the rain and fog had increased to incredibly vile!  

I notably received a message from Snap when in Mount Barker to say he took a fall on his return home (thankfully nothing major), so was very mindful that a broken collar bone (or worse) due to a fall in the conditions, isn't ideal preparation for March.

Each training ride I mentally digest and analyze, and from this ride there were two main learning’s that I took away with me.  Firstly, the weather conditions provided an opportunity to ride in conditions that could replicate that which I might find in Falls Creek come March, and secondly, I found myself complacent in regards to consumption.  I calculated and brought with me enough sustenance for the ride and I would have consumed only half of what I brought.  This consequentially had an impact I believe in the final twenty kilometers to Lofty, and also my recovery early into the week.  I felt more shagged from this ride than from the 230km MOTU enduro two weeks earlier.

Bike issues

This ride I had considerable issues with my front derailleur.  I lost the chain three times in total, and the chain behaved as if it was crossed when it was not in fact.  The issue has to a large degree now corrected itself a little, but I have made arranged for my bike to receive to be fully serviced and rebuilt after New Years.  Thanks to BMCR in this regard!

Ride Statistics

·                Distance:             161.26 km

·                Elevation Gain:    2,936 m

·                Time:                   6 hrs 4min 31 sec

·                Avg Speed:          26.5 km/h

·                Calories burnt:     4,018 C

Major training rides in the fortnight ahead

Tomorrow, Christmas Sunday, ahead of Christmas lunch I will be riding a fast ~130km through the Gawler Ranges and up Menglars – a climb which because of its inclusion in the TDU seems (in my opinion) to have obtained some exaggerated majesty, but nevertheless a nice short climb with a decent view from top.  This is a generally flatter route, and not of any concern, though this ride will be of particular interest too as I’ll be riding with my older brother for the first time in twelve months.  The competiveness and trashtalk has been saved over the winter and spring, and whilst I anticipate he’ll have a slight edge on the flat and have the advantage in that we’re riding around his usual stomping ground, on the climbs I’ll have his quarter.

Thereafter, bar short punchier climbs around home (if I can get the chance) and the time spent on the trainer, I’ve scheduled consecutive multiple >120km efforts later in the week as I increase and train specifically towards Team MOTUs week of the TDU when we’ll be riding and having to pull up each day. 

*             *             *

Until next time

ZZ

PS           Christmas Morning:  129.82km, 1316m elevatn gain, 29.9 km/hr

Having confirmed for my Boys, that Santa had indeed been and consumed that which was left to him, I headed off for my ride through One Tree Hill and the Barossa Valley; past the open pastures and vineyards with my brother, who I met when I got to Gawler.  My brother is himself a very competent (summer) cyclist. 

It was quite notable that heading towards One Tree Hill on one side of the road was open pasture as far as the eye could see, and on the other side vineyards as far as the eye could see – I consciously thought I was “patrolling the border” between the farmers & the wine producers…

A conversational comfortable stretch between Gawler and Bethany ahead of the climb to Menglars, up which I had his measure getting to the summit first by a couple hundred metres.  Curiously I watched his style ascending Menglars and noted his preference for staying in as higher a gear as possible with a lower cadence, whereas I prefer the lower gear and maintaining a cadence of 90 even on the steep climbs.

Thereafter, the return though Angaston, Nurioopta, Lyndoch etc was fast into a strong headwind.  My brother, as forecasted, had the edge on this leg and pulled a gap on the flat getting back to Gawler of about twenty seconds.  I don’t like the wind, and I was having difficulty managing quads, which from Lyndoch which were teetering on beginning to cramp!!  Didn’t force myself to pull the gap back as I knew cramped muscles means muscle damage.

Said farewell to my brother upon arriving in Gawler as I headed towards the "Stuart O'Grady Bikeway" and the final 20km of my ride.  Poor sign posting meant I got lost TWICE trying to find the f&*kn path – thereby messing with my average, and then the path itself was again full headwind and littered with grass, prickles and sticks - was very lucky not to puncture.  Memo to self, "must send Stuey a short note suggesting improvement".

Consumption on my part was again significantly lazy/complacent – in my head I was thinking “pffftttt… this is only 130km and I’ll only be on the bike for four hours”.  I consumed fuel sufficient to get me to the end, but insufficient for putting full power into the wind towards the end.  I must consciously change this mindset.  I also tried some new Gels (Peak Fuel) which my sister had acquired for me for Christmas.  They didn't stomach particularly well, were in tubes, and their viscosity was likewise like toothpaste.  I need to manage them and will defer their use to my recreational rides – when on more intense training rides I can see myself avoiding/deferring their use (to my detriment).  From the perspective of energy provided, they were very good and their taste palatable.

Given my muscles wanting to cramp in the warmer humid weather, my thoughts are to also additionally add Berocca to my bidons; will research more in this regard.

In short a decent ride, and different ride to that which I've been doing of late, and bar the anticipated tiredness into the Christmas evening there was nothing physically to be concerned about.

3 Peaks Challenge 2012 Training Log #6: Team MOTUs Adelaide Hills 230km Enduro

 Looking South at intersection of Paris Creek Road

and Old Bull Creek Road before descending into Meadows

On Sunday 4 December 2011, Team MOTU took on 230 kilometres and 3234 metres of climbing through the Adelaide Hills, all in the interests of furthering my preparation for the 2012 3 Peaks Challenge. 

What a truly spectacular ride; breathtaking countryside, enjoyable company and a very real opportunity to test both mind and body over the distance and variable climbs! 

To steal the phrase off another, there is indeed a “truckload of awesome” and we found it.  Come March, I’m sure I will again find the “truckload of awesome”, but this time be hit by it as the enormity of the 3 Peaks achievement and the pain of the experience come together as I cross the Falls Creek finish line.

English is only my second language – though I don’t have a first – so, it is very difficult for me to try and describe the ride in only a few paragraphs.  But I’ll give it my best shot and allow my friends to later correct my grammar and pull me up for missing something important:

·        The wooded countryside descending Aldgate Valley Road between Mylor into Echunga, the open pastures between Echunga and Strathalbyn, the views to the Coast as we descended fast down into Willunga, the early morning sun as it rose to the East over Kangaroo Creek Dam, the patterns on the long grass and the white caps on the lake caused by the wind, the newly shorn lamas and grazing cattle watching this crazy group ride by…

Ah, the serenity of being away from the insanity of the city!

·        The Hills which I love so much and which call to me like a siren to the sailors never fail to disappoint; the Gorge, Fox Creek, Greenhill and Willunga to name the major category climbs tackled confidently and without the need to stop by any of us, albeit, at our riding each to our own tempo.

Fox Creek at only 40km, would have had me set a very comfortable PB and felt very good, but it’s something that I have yet to compare and of course needs to be taken in context.  Willunga however at 170km was somewhat tougher and my small backpack had never felt heavier.  Nevertheless, I assertively made it to the top alternating my climbing both in and out of the saddle trying to maintain a constant cadence.  Super special thanks to faithful domestique DS for giving me a wheel to follow the entire way up.

I have to note DDs Strava AC best up Willunga!  It is something I’ll never forget – all for the sake of him being able to take some pictures as the rest of us crested the top! 

“Wow, I was there when…”

·        The descents – which we earnt – were a healthy mix of incredibly fun and incredibly scary. 

Now, as those who ride with me know, I am the clumsiest descender among MOTU, taking things much more conservatively than the jedi’s around me, but in my defence there was one moment on the ride when I seriously thought…

…“I’m about to go down … HARD!”.

We were descending Penny’s Hill Road into Willunga town, and there were some serious crosswinds at the time (as there was for the entire day, varying between about 20 – 30km/hr), and whilst travelling at about 72km/hr passing the limited shelter of the tree’s on the side of the road, I got buffeted and had the biggest speed wobble ever!  Wobbles always scare the shit out of me and the temptation is always to brake, which always – of course – makes it worse. 

Thankfully, I got it under control – slowed down – and made it to the bottom safely.  I was surprised to hear that AVO and DS also had some scary wobbles of their own.

I have embedded two video’s below taken by AVO as he descended.  The first is down Penny’s Hill Road – I’m immediately in front at the start of the video before descending out of sight, and the second is of ET and DD descending Aldgate Valley Road, I’m a bend or two behind AVO.

·        The comradery and sense of team. 

Until this ride I never ever truly fully personally appreciated how much of a team sport cycling is.  Of course, in watching and reading about cycling you objectively recognise the benefits of being within a strong team and having a trusted team of domestiques, team captain etc.  However, to experience it first hand in effect as “the protected rider” (being Team MOTUs 3 Peaks 2012 contender :p), their assistance was so apparent and appreciated! 

I was of course protected by them from the elements, but also the constant support and comfort that their very presence provided, and their willingness to always pull a turn and give me a wheel to follow.  I am very grateful for their support and will pay their support forward in the future I know.

Taken at 220km
From left; myself (ZZ), AVO, DS, SD and DD

Upon arrival home I neither felt like I needed to, nor was tempted by the lure of the lounge room couch upon which to lie down and fall asleep.  Instead, I immediately skulled down 2 x 70gms of liquid protein, and both stretched and rolled the legs.  I owed it to them for being so good to me the whole day!

The Preparation

The week ahead of the enduro allowed me to simulate my plans for the week ahead of the 3 Peaks.  My philosophy has always been better to learn from my mistakes during “rehearsal” than to make them for the first time when “performing”.

There were a number of aspects which I consciously focused on; in no particular order:

·        Muscle management: stretching, rolling and ensuring that despite my not doing any seriously taxing rides throughout the week, the legs had a spin of some sort each day;

·        Consumption: hesitant to call it “carb loading” – it sounds so cliché – but from Tuesday, I certainly made a concerted effort to eat more than I would ordinarily allow myself, and increased the ratio of carbohydrate to both protein and fat; fruit breads, pasta, sweet rice, and bananas became primary staples;

·        Hydration: Goes without saying; and

·        Sleep:  Albeit, I found myself waking early and not being able to sleep again for thinking about the ride ahead, my preparation and of course questioning whether it was still too soon after my glandular fever.

I also:

·        studied the route and weather repeatedly, planning how best to approach specific sections and the ride as a whole;

·        calculated, as best as I could everything that that I would take with me on the ride and how it would be carried; and

·        mentally prepared myself for what was to come.

By Sunday morning my weight had increased by 0.7kg, my legs felt good, I was feeling confident and I was ready.  Oh, and my stomach was telling me “if you eat any more rice pudding, I swear I’ll make you taste it for a second time going back up...”

Ride Nutrition



Dining table on Sat sorting/recording gels, bars, Powerade etc.

The approach I took to ride nutrition was quite simple.  The enduro was unsupported, and bar planned major stops at ~100km (Strathalbyn) and ~200km (Clarendon) enough sustenance needed to be carried on the person.  I knew the theory as to how many calories/grams of carbohydrate I needed to consume on the bike, and I knew that I wanted some variety in what I was to eat.  I also knew that I needed something reliable to carry everything, and in this regard I acquired a 2L backpack from Kathmandu which fits very comfortably and doesn’t interfere with my access to rear jersey pockets.

The following summarises precisely what I consumed on the ride, including the bakery items purchased along the way:

·         4 x SiS Go Gels ·         3 x SiS Smart Gels ·         3 x SiS 65gm Go Bars ·         3 x PowerBar Gels ·         3 x Raisin Toast Slices with honey

·         10 x Homemade Honey Biscuits ·         19 x scoops of Powerade (Powder) ·         2 x Pasties ·         1 x Sausage Roll ·         1 x Farmers Union Iced Coffee

In summary the above has total nutritional information as follows:

·                Calories – 5354 (ratio 13:80:7)

·                Fat, gm – 77

·                Carbs, gm  – 1055

·                Protein, gm – 89

Notably, the total calories burnt on the ride (per Garmin) were in the order of 6,150.

Recovery

I am incredibly pleased with how well the body has recovered. 

With the exception of some specific tiredness in the legs on Monday commuting to and from work, and general tiredness on Monday and Tuesday, there have been no injuries or muscle soreness to manage.  I couldn’t be happier in this regard!  I feel that I must be doing something right in looking after myself.

I spun the legs comfortably up Mount Lofty Wednesday morning, having consciously chosen to allow myself some extra sleep on Tuesday and skip our usual Tuesday spin.  The body felt great and the conversation very educational as I rode with a friend who had just returned from a week long ride holiday to Hotham, Falls Creek and Mount Beauty.

What’s Next….?

Bar training rides, the next major riding effort between now and March is the week of the Tour Down Under in January.  Team MOTU is planning to ride 900 - 1,000km between the two Sundays that bookend the TDU week, taking in as much of the tour and the atmosphere as possible.

I would like to Blog after every day’s ride, but let’s wait and see…

Until next time.

ZZ

Enduro Ride Statistics

Total Distance:        230.01km

Elevation Gain:       3,234m

Total Ride Time:      9hr 15min 10 sec

Average Speed:      24.9km/hr

Max Speed:              74.6 km/hr

Video’s were taken by AVO:

·                Aldgate Valley Road descent features ET and DD; and

·                Penny’s Hill Road descent has me immediately in front but descending out of view from the camera.

3 Peaks Challenge 2012 Training Log #5: A little bit from Column 'A', a little bit from Column 'B'....

I thought it prudent to write again of my training. Not necessarily for anyone else, but for myself as I continue to log my 3 Peaks preparation and, in recent times, my glandular fever recovery. I have nothing profound to write about presently, but thought an update was in order to save myself a thesis next time.

In short, the past month has had me essentially focus on returning myself to full fitness, and doing everything I can do to ensure that despite my increased training efforts my body does not prematurely meltdown. Whilst this has essentially meant that I’m even more mindful of my diet (if that was ever indeed possible) and my going to bed at (or shortly after) 8:30pm each night, I have found that my recovery has (subject to what follows) been very good. In terms of fitness and form I am where I was at just before I was stuck down late September, and I have returned to my hills with renewed confidence. I am back to getting up at 4am multiple times a week to ensure I can take advantage of my limited opportunities, and back to my spinning the legs on the trainer whenever unable to get out on the road – very glad for the TDF 2011 DVD box set (thanks BikeVic); there’s 528mins of inspirational (sweaty sticky) viewing!

I say again, things have been good of late… or so I had thought.

Unfortunately my body chose to remind me of its frailties last week and that I was still not completely recovered or back to full fitness. Following some less than ideal sleep at the start of week (bloody Abu Dhabi F1) and Tuesday’s early morning Mount Lofty repeats (firstly via Greenhill and then via the Old Freeway), my liver decided it was time to say hello in the most uncomfortable of fashion. As if someone had reached their hand into my abdomen and started squeezing my liver periodically, the cramps inter alia, were not particularly pleasant.

To say I was somewhat depressed is an understatement, but fortunately within twenty fours I felt considerably recovered. Within 48hrs, I felt able to comfortably spin my legs on the trainer at a decent pace and resistance, and now less than a week later I’ll be back up Lofty tomorrow morning (although only a single ascent with no repeats).

My learning’s from this recent episode is that I just need to continue to monitor my progress, be constantly vigilant to my bodies messages and not to get too complacent in terms of my recovery.

Amy’s Ride

Amy’s Ride now more than two weeks ago was the first decent ride I had attempted since being struck down.

Rode from home to Flinders University joining the throng, the majority wearing their extremely pink official Amy’s Ride 2011 attire. Not one for pink jerseys – bar the Maglia Rosa – I decided to wear my preferred yellow.

I set off when the “gun” went off and avoided as quickly as possible the nervous cyclists who were clearly uncomfortable with riding in such large numbers. Overtook reasonably quickly those who had decided to rollout early and was on my way. Having studied the route beforehand I was not at all nervous by what it presented in terms of its difficulty and decided early in the weeks buildup to leave the course at the top of Willunga Hill and plot myself a route home through Meadows, Echunga, Mylor & finally up Mount Lofty before descending across the saddle and Norton. I wanted a minimum of 150km and I wanted multiple climbs.

The body felt very good as I set an intentionally tempoed pace not allowing myself to fall into the temptation of speeding ahead or jumping onto a fast pace line of riders (riding only the 100km route), knowing that the pre-plotted route I had chosen for myself required some wisdom in riding. Further and most importantly whilst it was necessary that I test my body, it was imperitive that I not overly tax myself. To reiterate the pained cliché, this was not a race and I was very conscious on my setting my own pace knowing that there will be no paceline or team to shelter within on the backend of Falls Creek after 200km.

Final average speed of 27.5km/hr for 150km was fair given my... compromised... buildup, but I was neverthless very pleased given the distance, the total elevation gain and at times steep gradients. Willunga was nice for a first time (it not being my usual haunt) and the road between Echunga and Stirling through Mylor (intentionally choosing not to take the shortcut), as always a beautiful ride (albeit all climbing). What beautiful country side we have in our hills!

In addition to pace, I consciously focused on consumption and hydration throughout the ride. Whilst the number of nature breaks was a new record (ha ha) and I have learnt that it is indeed possible to overhydrate, in terms of consumption I was very pleased with my having completed my (admittedly unsophisticated) winter/spring “gel/bar review”. Once again I road tested two different types and found my new favourite - SiS. I have now acquired multiple boxes of SIS products which I hope will see to the end of summer.

Pulled up very well upon returning home and didn’t miss a beat on the Tuesday when out again with the TMMLM and CFFRS lads.

Putting my own efforts to one side which I believe pale in comparison, I note that my 11 year old rode the 30km Amy’s Ride option and finished in a time of 1hr 45minutes (he had to wait multiple times for my middle brother who rode it with him). This follows him having tackled Norton Summit comfortably the week prior, and only having his flat bar for 3 weeks. Dad is very chuffed to say the least!

3 Peaks Specific Training Ride

The next major hit out for me is now less than two weeks away and has been some months in preperation. Though that being said, in terms of actual preperation bar the obvious continued need to train, finalisation of the precise route and (for me) babysitter, not much in terms of logistics has been required - there will be no road closures and/or need for police escort at any time for this one.

When I first publicly committed myself to the 3 Peaks at the start of July, whether in jest or not, ride companion and 2011 3 Peaks conqueror, DD, tweeted to me a back of the envelope training ride he had just put together; >225km throughout the Adelaide hills with >2500m of total elevation gain.

Whilst there is of course a social element to this ride, for each of my ride companions there is a serious element, and I am incredibly pleased to be able to ride in their strong experienced company. This ride for me will be the most difficult ride I have done to date and will allow me to simulate elements and procedures ahead of March, and to really test the body both physically and mentally.

Until next time.

ZZ

3 Peaks Challenge 2012 Training Log #4: Conning the body into thinking today was just a "recovery ride"...

Before sunrise this morning, less than four weeks after I first fell ill I returned to my hills for the first time. In reliable company, I managed to get out early and make my way up Lofty. An ordinarily simple ride and extremely short – only 40km return and total vertical ascent of ~850m – but today it was my Everest.

To say that yesterday evening I was nervous about this morning, is an understatement, especially given all the doomsayer articles, blogs and discussion posts I found online on how to manage glandular fever (both its symptoms and recovery) and my ongoing training. I was envisaging that my body was going to let me down and I was preparing myself for the psychological blow that that would have caused. To be honest, I was also consciously measuring the level of risk of serious damage to my liver/spleen caused by too intense physical activity too early.

My goal was to get from home to “the gum tree” and thereafter roll home again feeling good for being able to get out - albeit, a little sad for not being able to join the lads on the ascent. However… having made the gum tree reasonably comfortably, the goal was reset to my getting to the kennels… then to the bollards… and finally, to the top of Lofty. Time by my account (to the summit) was about 9 minutes slower than normal, but the fact that I made it without severely struggling or having to stop was such a victory for me.

My legs felt great; loose and well looked after despite my forced absence, and cardiovascularly as well, I didn’t feel too bad, albeit I recognise that there has been an impact on my aerobic fitness. It was in the general energy stakes primarily where I felt lacking, and having the body resist the immediate calling up of additional energy supplies through the processing of glycogen in the liver etc.

I am certainly not the medico in the family, and hence have no real basis for the following, but there are a number of things which I believe (whether rightly or wrongly) had an impact on this morning going well and also my pulling up reasonably ok this afternoon and evening:

• My (high??) level of fitness prior to contracting GF has had (and continues to have) a (beneficial) impact on my recovery;
• By forcing myself, despite being unwell, to manage my legs and body through regular Zone 3 spinning on the trainer, followed by rolling and stretching, has reduced loss of “muscle memory”; and
• The support of SD and DD, who in acting as domestiques this morning and giving me a wheel to follow, enabled me to make it this morning, and for that they have my thanks.

Don’t get me wrong, it is still necessary that I remain vigilant to my recovery and continue to look after my body without getting too far ahead of myself. I am a realist and I realise that it will still be some time before I am back to where I was before this, and from there, continue in building for my planned summer riding schedule and ultimately the 3 Peaks in March.

I have had such an emotional rollercoaster ride in the last four weeks, and will continue to do so over the weeks ahead. I’ve been depressed, angry, in “ill health denial”, optimistic and rash about my getting back into it. But today was a good day for me. It was what I needed psychologically and hence why I thought it needed to be shared.

Despite the high from my psychological success getting me through such a huge portion of today without my hitting the wall, needless to say, I am now feeling somewhat buggered, and already I feel that bed may soon beckon.

ZZ

P.S. My apologies for the lack of humour or visual accompaniment in this Blog post. As already noted, little thought has gone into other than to record my current state of mind.

P.S.S. Other random comments:

I also think that my liver benefited from the work out it received this morning in that, for my having engaged in such exercise, it was required it to “start thinking like a liver again”.

In terms of recovery my doctor made me take most of last week off from work to generally rest (having committed myself to work up until that time despite feeling unwell), abstain from panadol and alcohol (not that I drink), eat well, and “listen to my body and trust my own instincts” (I liked that advice). Notably, I was not told to abstain from exercise.

Now that I am back at work and focused on multitasking recovery and training, in my obsessive compulsive manner, I have strictly committed myself to going to bed very early and eating as healthily as I can. I should admit to managing my diet so closely to ensure that I don’t overconsume during this period of reduced physical activity; my daily target calorie intake has been lowered so that, in a months time I’m not having to additionally stress about losing weight.

3 Peaks Challenge 2012 Training Log #3 (edited): Short and not-so-sweet with only 5 months to go...

So much for the end of winter and the start of spring in terms of my continued 3 Peaks preparation; the cycling gods for me have had a different idea.

In short, the last five weeks have been difficult as I have been largely kept away from my hills, and when there has been an opportunity, the weather could hardly have been described as “spring like”. Oh well, I’ll remain philosophical and try and believe the myriad of clichés that I often hear quoted about adversity, things not killing us, being stronger etc.

First there was my slight tear to my right ITB (as noted in September) and in the last two and a half weeks, without going into any detail, I have been struck down by some virus which has had me feeling somewhat fukd to say the least, and has me sadly missing my planned 225km extended GS effort tomorrow. However, as I am feeling on the improve, I will remain positive and optimistic without presently moping or dwelling further on this missed racing opportunity. I have fingers crossed that the blood test results due on Monday are squeaky clean, and it won’t take too long to regain that which I’ve lost these five weeks now past.

Blood test results came back today and my fear was confirmed; glandular fever with high liver function requiring me to “take it easy”. All the optimism and positiveness that I had on Saturday evening has been shattered, and barring the always assumed “it could always be worse” I am asking myself “where the Fck is the silver lining in such a diagnosis”? “Where in the ‘take it easy’ is there time for my ride specific training, employment and parenthood”?

I know how bad this made me feel when I it first hit me several weeks ago, but whilst I don’t wish to risk that happening again, I can’t do nothing. Some sort of middle ground needs to be found and I’m searching for constructive assistance in regards to how to manage the training and the health.

As for what I’ve been doing with my frustrated time, I have (with some assistance) spent time planning my ride regime for the months ahead, together with focusing on mitigating any potential future muscular issues and to maximising the muscular benefits of having reasonably strong legs. To be more particular, I have stretched more than I’ve ever stretched before, and my legs have spent such considerable time getting masochistically intimate with my foam roller.

For those of you unfamiliar with physio rollers, please don’t confuse them with floating pool toys or water aerobic aids; physio rollers = pain!! As I have kneaded (and continue to knead) all the little knots in my quads and ITBs, to the amusement of my children, I surprisingly laugh out loud to the pain – I guess the alternative is to cry.

"It’s fun, you should try it!"

Focusing on the condition of my legs and listening to my physio during these last five weeks will hopefully establish a healthy routine which will continue as the season progresses.

* * *

Anyway, there’s still five months to the 3 Peaks and I realize that in terms of preparation I am (I think) still on track. Ignoring the daily commute and easy spins on the trainer, this forced layoff following such a tough winter regime, has allowed me some well earned rest ahead of the season ahead.

Lastly, can I also say (and - as it is my Blog after all - I can) I have also these last five weeks had the joy of watching my Boys'n'my beloved Cats in another fantastic AFL finals season; the following picture taken (minus my youngest) Grand Final morning:

Until next month

ZZ

PS I thought I might as an aside, for the purposes of the present record I would elaborate further on when my body first told me “something wasn’t quite right”; CFFRS 23 September 2011...

I know that my alarm going off at 3:45am and 1,800 metres of vertical ascent in less than 75km before work on a Friday is not everyone’s cup of tea, but I love it!! Suitably rugged up consistent with the conditions, having eaten what I think is a suitable pre-ride breakfast and sleeping what I thought was quite well that week, I left home looking forward to the hills and the company of my fellow CFFRS grimpeurs who I anticipated later meeting at the bottom of Norton – they allowing me to time trial my way up Greenhill solo beforehand.

Almost immediately I felt that this morning was not going to be the best. I ascended Greenhill with some difficulty (relative to normal) in the sense that my gears were lower to match the same cadence and I really felt the conditions; for example, I remember feeling the wind more acutely despite it not exactly being gale force and I felt extremely cold. Once I got to the top and started riding across the saddle before descending Norton I was chilled to the bone despite my warm attire, it being dry, the temperature only being about 8 degrees, and the fact that I had just slugged it out up Greenhill. Oh well, we all must ‘Belgium Up’ and I had thought that ascending Norton again before Ashton and Forest Range would warm me up; which it did, to a point.

The ascent up Norton with Snappy et al was tougher than normal – three minutes tougher in fact – and keeping up with him with his shiny new wheels was incredibly difficult. He got the KOM points without raising a sweat and I knew he was in fine form for the rest of the hills. Ascending Ashton thereafter was... ‘functional’, but once through the gully between Ashton and the final rise to Forest Range I knew that this was not a particularly good day for me and I was easily dropped by Snappy. There was just no energy to call upon and I was just so listless on the bike. It did not feel like, and the conditions didn’t match, my just “bonking” through lack of consumption or hydration.

Along Deviation Road between Forest Range and Carey Gully I was dropped by all, although to my psychology’s benefit I forced myself to muster the strength required to take second to Snappy in the uphill sprint to “stage end” at the top of Greenhill in Summertown. Although, in the Smiling Assassin’s defence he had already sat up content with his podium finish.

The Assassin departed down Greenhill leaving Snappy and I for the final “neutral” ride up Lofty (via Summit Road) and down via the old Freeway; an ordinarily casual ride. Unfortunately, the body was by stage seriously struggling and I was helped significantly by Snappy, who sans his domestiquing I think I could have possibly passed out on the bike or side of the road were I to have allowed myself to stop. Needless to say I didn’t, I made it to work and ate like I had not eaten for week and felt better for it.

Now my medical explanation for the constant headache, aching muscles, listlessness, sore abdomen/lowerback and nightsweats.

3 Peaks Challenge 2012 Training Log #2: Thank you for joining the Ride! Your Rider Number is 966951...

Today registrations for the “2012 ‘3 Peaks’ Challenge” opened for non-Bicycle Victoria members and further to my previous July entry not surprisingly I registered immediately when I was first able this morning; whilst just over 6 months away, today really is the official start of my 3 peaks countdown…

Now, I’m no habitual blogger but over the forthcoming 6 and half months I – a proud father, lawyer & dog owner who lives life still dreaming of one day becoming both a pro-tour cyclist and formula 1 racer – will blog my thoughts, inspirations, motivations and opinions (of which I have a few) for this specific event...

Firstly, can I copy below a video that I find incredibly awe inspiring. It also provides a lovely soundtrack to the rest of the read...

Rapha Rides the Victorian Alps from RAPHA on Vimeo.

Today I haven't anything too profound to say, I'll save that for later, but coming out of winter and looking forward, this gives a little insight as to my level of winter obsessiveness...

Winter preparation

I have hardly had an easy winter off the bike.

don’t believe I have ever consistently been on my bike as much during a cold, dark and wet winter before. Nor have I been as conscious of my winter consumption so as not to fall into the trap of developing a few kgs of "winter insulation". In fact, I am at the same weight as I was in January/February, and thankfully, whilst ordinarily at this time of the year I’m thinking about having to burn off my winter weight gain and returning to a certain level of pre-winter fitness, that is not presently the case. I have never been lighter (85.5kg w/ BMI 22.28) or as fit at the end of a winter, and I am hoping it is a solid base for the spring and summer to come.

Putting aside specifics in what I try to do each week whether on the road or trainer (and we are not talking super-kms here), from a winter preparation perspective, generally speaking I’ve been intent on focusing on the hills and in this regard I am very thankful that I live at their doorstop here in Adelaide.

Making the most of often limited opportunities I try to focus on sucking the marrow out of each ride, building fitness, technique and comfort with my own body. Even the nasty wintry weather in the hills I find educational as I say to myself "it could well be like this in Falls Creek".

I recognise that this may come at the expense of my "enjoying" my rides, and this is certainly true of some rides, but when riding in the company of the CFFRS and TMMLM lads, bar the occasional wild mood swings within the group, there remains a sufficiently abundant amount of fun and appreciation of the beauty of the sunrise and hills. Without becoming too soft - to quote "The Castle" - I never stop appreciating the "serenity" of it all.

From an event perspective I have focussed on BicycleSA’s Grand Slam series. I have found these very good and have been pleasantly-surprised with how well I’ve performed. That being said, whilst competitive and wanting to finish as high up as I can, these events for me are more about self-education; I want to learn more about myself mentally and physically, and I want to use them as opportunities to “practice” (through trial and error, post research) essentially what works well and what doesn’t work so well. Everything for me is mentally logged as either a hit or miss.

For example (and I recognize that this is indeed obsessive), areas of focus have consciously included (but are not limited to):

• Pre-event (ie week) diet and hydration – calorie intake and pre-event nutritional ratio;


• Pre-event sleep;


• Pre-event exercise tapering;


• Event calorie and fluid consumption –amount (cals & mls), form (bars, gels, fluid, snakes…), timing, brand and balance (ie multitasking eating/riding & breathing);


• Event pacing – judging the right amount of requisite effort required when necessary; and


• Event psychology – especially when faced with the unexpected and having to mentally adjust expectations or deal with setbacks whilst on the bike.

Unfortunately or fortunately (depending on my current point of view), last Sunday's GS#4 was a good lesson in the last abovementioned item. I won’t bore with specifics, but as I have since realized the original cause was a small tear in my right ITB which occured prior to the ride. Thankfully I shouldn’t be away from the hills for any more than the week just past.

I say "unfortunately" for obvious reasons, but "fortunately" as it was a healthy reminder (pardon the pun) of the importance of adequate stretching, general muscle care/recovery and mentally dealing with the emotional/psychological set backs. In particularly, at the time my leg gave up last Sunday I was comfortably riding with a group of 3 (we were running about 3rd/4th/5th), but when I was forced to slow and allowed them to go ahead, I felt "broken". Even more so when others were able to ultimately catch up and pass in the final 40km.

I was feeling pretty emotionally demoralised, but in hindsight feel less so knowing that it was a good lesson to have (needed to have (??) and that I still did well to roll into Echunga in about 10th place.

Approach and Expectations

At this stage, I really don’t know how to approach the ‘3 Peaks’ and where “I fit” in the cycling pecking order (for lack of better expression). At one end of the spectrum are those cyclists who I believe will (with no disrespect) enter without the same core fitness as myself and treat the event as purely survival wanting to finish before SAG wagon comes at 13hrs, and at the other end of the spectrum are those riders who are serious riders who have completed the event several times already and whose goal is to beat their time from previous year.

I’d like to think I’ll be somewhere in the middle, though recognize that this question of expectations is significantly premature. I query it of myself because of the unknown, and by asking it, I seek to find reassurance that provided I approach it correctly and continue my event specific preparation I will indeed well finish. I am indeed mindful of not raising the bar of expectations too high, for the fall from high may be too great and to set it too high risks predetermined fail.

Fortunately, we’re still 6 months away and expectations and event specific goals to do not need to be resolved today.

ZZ

P.S. Three Peaks Expense Diary (to date)

• Registration: $250


• Accommodation (2 nights): $280 (Falls Creek Country Club)


• Flights: $205.00

3 Peaks Challenge 2012 Training Log #1: Putting my money where my mouth it...

Last Thursday I publically on this forum put my own primary goals for the forthcoming year on the line for others to see. Therein I specifically noted that with such publication there is a certain amount of accountability for having made it so public. Not surprisingly therefore, having spoken of the devil, the devil did in fact appear the very next day in the form of a personal tweet from Bicycle Victoria advising me (taunting me?) with the confirmed date for the 2012 “3 Peaks Challenge”; Sunday 11 March 2012.

Consequently, whilst obsessively premature (given registrations only officially open on 1 September), once tweeted, I confirmed in my mind my intent to attend, locked the date in my diary, ensured competing logistics of attending both the 3 Peaks and the Melb F1 GP (the following weekend) could be met, and (as at 9:05am this morning) put my money where my mouth is and booked (cheapish) flights for both myself as grimpeur and my father as chauffeur and sole cheer squad member.

To comfortably complete the 3 Peaks Challenge has been my primary driver for a while now. Whilst I truly love cycling for the beauty and the cathartic fulfilment I get from being a mountain goat in the hills, I will not lie and say that I am not obsessed. I am goal driven, and having made up my mind in March of this year that 2012 would be my year, every gradient-calorie-heart beat, that I have climbed-consumed-beaten since March past (and between now and March next) has had this as a considerable prize in mind.

To be honest, the Victorian Alps are always there and it need not be a special event such as the “3 Peaks” to make me tackle these mountains - it would probably be cheaper to do it self-supported too - but this is different. For reasons that I cannot easily express presently, I want to do this as part of this organised ride. I want to be able to share the experience with others from around the country who, whilst strangers, are like me; ie equally driven/obsessed. I want the sense of competition that riding with strangers naturally brings, and I want to feel the comradery on completion that can only be shared with those others who have similarly completed this gruelling event. I WANT THAT FINISHERS JERSEY!!

The 3 Peaks has been described as possibly Australia’s toughest amateur single day cycling event, and to have DD in his own 3 Peaks blog earlier this year (upon completion of the 2011 event) describe (if I remember correctly) the final 50 kms as being the toughest he’s ever ridden, it really makes me realise that the 3 Peaks cannot be underestimated! I am assuming that it will be one MthrFcknBtch of a ride, and preparation (physical/mental) is indeed paramount, and to this end I hope to periodically blog such preparation; both the highs and the lows. Not so much for anyone else’s benefit, but more for my own. To this end, I advance warn that depending on my state of mind at the time, my Blogs may be open or closed for view, and/or open or closed for comment.

I am uncertain as to my base and whether I can indeed achieve my goal of “comfortably” completing the ride; only those better than I with whom I regularly ride will be able to judge this. Though, if will power, dedication and obsessiveness counts for anything I hope that this is indeed possible. As to what I mean by “comfortably”, I will not at this time publicly set myself up for too great a fall by being too ambitious in a finishing time, but rest assured I do have a time in my mind and as the months progress that time I will change both forwards and backwards. But of course, finishing is paramount and I will not allow myself to become at all complacent in this regard.

Family and work commitments no doubt have an impact on my training and preparation; though these can be worked around and, certainly with respect to the former, are not a crutch to that preparation. It is partly for my Boys and their own enthusiasm (dare I say actual encouragement and excitement) that I am doing this; it fuels me further.

* * *

I have locked it in, and whether the weather tomorrow morning is dry, wet, cold, windy and/or foggy, the fact that I have done so will make it easier for me to get up at sparrows fart for tomorrow’s pre-dawn Lofty run.