Calga 43km TT

New PB, 1.14.26, NP 290W.

Felt like crap from the word go, just tried to keep a steady rhythm and keep the power under 300W on the flat and 350ish on the hills.

Stuck to plan for most of it, but the power dropped quite a few times where I just couldn't get over the pedals. Chain wasn't moving all the way down the cassette which also lowered my top end speed dramatically.

All in all, a 7 minute PB from last time, a lot of benefit this time round with aero wheels, helmet and skin suit. I think a 1.10.00 is possible, but I need to figure out why my legs have not been responding of late.. I had a big rest week this week, but any efforts are quickly met with fatigue... Could still be overtrained - or - not trained for this kind of event whatsoever!!!!

5 more weeks until Spain, I need to sit down and look at what I need to do to get some improvement from the legs as I only have a couple more weeks of intensity before I start to back off..

Track and TT fun

Raced for the first time last Friday night down at Dunc Gray Velodrome for the RAW track meet. Had a lot of fun and feel the legs burn. Managed a few places and returned home with very sore legs.

The following Sunday I did a 20km TT at Penrith regatta centre, last time i did this was in 2006 and did a time of 33.06 (36km/hr), this time i managed a 30.35 (38.6km/hr) so whilst I was pretty happy, I was a bit disappointed not to get over the magic 40km/hr.... maybe next time. NP was 309W, which was ok, given the fatigue in my legs from the previous 2 days riding. Here is a pic of me at the start line with all my geeky TT setup...

Heffron

Did a lazy 110km in the morning followed by a Heffron Crit in the afternoon. The legs were a little soft from the mornings ride, but I was quite surprised to feel comfortable in the bunch - even with a relatively high pace with some big hitters coming out to race.

Did a few turns on the front, and even tried to bridge to a break, but everything got shut down quite quickly. My chances at a sprint win were close to nil, so i tried to get away with 2 laps to go, but again, the strength of the bunch prevailed and I just had to be content with finishing with the bunch.

NP 300w, so pretty happy that the numbers are heading north again, especially as i've been doing no intensity work, but lots of long miles in the hills.

A few more weeks of this type of training, and then its off to Calga for the 25km TT to see if we can finally get under 40minutes. Barring illness, I think we should get there.

D

Slow progress

Mt Keira this morning, 20.44. 30 odd seconds shy of my all time best recorded in April '09. Still, i'm quite happy, the volume has been very low lately with other commitments, but i'm starting to put together some quality sessions that are making a difference.

I'm also 2 kilos heavier than in April, which definitely needs some attention. Need to focus on this as much as training... high quality, lower volume!!!!!!

Training has been a mixed bag of hill intervals (eg, wednesday last week 50km with 1300metres of climbing), and long endurance rides through hilly terrain at moderate intensity. A few more weeks of this and I think i'll be back to my April form.

Hard to come by, easy to go by.

I knew the gravy train had to stop sometime. I kept kidding myself that there was one more good week left in the tank... Alas this week the legs have fallen apart and i'm back to square one.

Not that I am complaining.

Actually the opposite, the past 5 months have been my best ever on the bike. New FTP record, new Mt Keira record, PB's in the two big open races I raced in. Almost a podium in B grade until the camera snapped off (bugger!!).

I probably think its a good thing to get back to basics for a month or so, rebuild the engine, and start the ramp up to Spain! Have I mentioned that yet? In September I'll be following La Vuelta Espana for two weeks taking in the big climbs of the south... Sierra Nevada.. La Pandera and plenty more ball breaking climbs at high altitude (3400m!).

This year i'll be focussing quite a bit on my weight, ideally i want to get over to spain weighing a healthy 78kg (currently 80.5kg). I raced the Canberra tour at 79kg and felt very very strong. I'm sure I could lose another kilo or so and maintain my power.

During the winter, i'll also be keeping busy on the track bike racing friday nights at RAW - Dunc Gray Track is something I want to focus on next year and hopefully get some quality results in some big races.... Time will tell....

Heffron Park

Raced at Heffron park over the weekend. Ended up in a 3 man break that was going very very well. Normalised power ~ 320W and I was pulling some big turns.

Conditions were very hard, very strong northerly wind.

Unfortunately my camera snapped off it mounts ending my race - The Break ended up being success with my two escapees taking line honours..... you can see the race below...

Heffron Park - B Grade Crit - 16/5/09 from Dave on Vimeo.

Il Grand Bel Giro

21 days of cycling on Italian soil. This edition is the 100th of the Italian tour. And whilst is plays second fiddle to the Tour de France, the Italians have a _big_ love affair with this race.

Most of Italy's best take this race more serious than any other as the $$$ from endorsements from potential sponsors/advertisers is very very lucrative. In Italy public profile = $$$$.

You can watch the giro online @ http://www.myp2p.eu/broadcast.php?matchid=38268&part=sports pick a feed and get watching.

But lets make it interesting. How about 21 days of following the giro live on the net, whilst riding your own Giro on the home trainer?

Lets put the frame work up like this.

1. You have to ride everyday the Giro is on.
2. Time in the saddle should match length that it is live on tv (easier just to ride whilst watching).
3. Intensity ridden at is your choice, however the idea would be; easy on the flats, threshold on all the major climbs, and what the hell, sprints at the end to beat Cavendish to the line.
4. You are allowed a rest during the ad breaks.

I would think the hardest part of all this is the mental barrier. But given the inspiration of watching your favourites riding live should be a pleasant distraction.

So are you up for it?