190km

First time in several years that I have actually been on the bike for this long. 190 quite painful kilometres.

The route was Sydney - Wollongong return, taking in the National Park on the way down to the 'Gong and returning via Mt Keira and the three deadlies.

Humidity was atrocious and the heat pretty hard to deal with. The wheels started to fall off at around the 140km mark. Coke and Mars bars saved the day and we managed to roll back with no major troubles.

NP was 222w for the ride of just under 7 hours, total ascent was 2200 metres.

A few more rides like this should get me back into form. I'm hoping to repeat this ride again on Wednesday and then again this coming Saturday.

The next phase will be introducing some speed work in and some intervals to bump up my FTP and get me used to 5-10 minute threshold efforts. I think this is absolutely critical for the racing i'll be doing in the near future.

Happy Daize