I pick things up, I put them down...

I forgot the camera. Oh well. 137.5kg squats, felt good. I'm looking forward to cracking the 140kg mark on Thursday.

Otherwise, ran out of steam. I still benched and deaded, but didn't get them. Poor nutrition the last few days, really bad sleep Sunday night, adapting to the commute, DOMS (weirdly) from kung fu on Saturday... yeah, I had all the excuses, baby!

Um.

I'm not going to rabbit on about commuting riding, because it's not really training. Just exercising. Going up a hill at 9km/hr cannot, in any sense, be considered to be sprint or strength training. Nor can holding 50km/hr for 5 minutes (~-2%).

Anyway, gym. 135kg squats went up fairly well, form felt fairly good and depth felt fine. Will take the camera next time just to check though.

Press was hard, back up to 57kg. I wore the belt, just to see if it would make much, or any, difference. I'm not sure it did. It may have done, but it's hard to feel it. All 15 went up though, might switch just to 1kg jumps now though!

Deadlifts didn't get up. My back was just uninterested in setting strong for some reason. That tends to be the way they fail - either not at all, or absolutely. I'm going to switch the schedule up, do bench on deadlift day and press on powerclean day, see what (if any) difference that makes to lower-back fatigue.

I'm considering doing a 10-week course of kung-fu on Saturday afternoons. So that would round out the schedule nicely.

Rammstein

Which is not to say that I murdered today in the gym. I did set a new squat PR though, so that's good, though I shan't get too excited - I reckon I've got at least another 20kgs in me, though losing weight may impinge upon that.

No, it's more because I came out of it feeling really quite good. Sore, but in the best possible way. And I've got a solid setup going forward. Essentially, for the next little bit my training will look like this:

Monday: Gym.
Tuesday: 2x10km rides, with a beast of a climb in the morning (~2kms @ 6%, ~500m of it @ ~11%) and a 5min 45-50km/hr threshold effort on the way back. No, it's not sprint training, but it's what I've got, so might as well make the most of it!
Wednesday: Rest.
Thursday: Gym.
Friday: See Tuesday.
Saturday: Rest.
Sunday: Spin or track training.

I don't always like structure, but sometimes, particularly for training purposes, it's good.

Today's actual session (yes, it was out of 'sync', but that will change) wasn't that exciting - 3x5x132.5 squats, couldn't quite grind out 3x5 @ 75 for bench, and reset powercleans (again!) to 70kg to improve form.

But you know, I only care about squats and deadlift. Everything else is accessory work as far as I'm concerned.

Bob Dylan

Back in the gym this afternoon, and since I'd been away for a couple of weeks, I thought I'd take a different approach back in to it. Rather than doing a typical 3x5 3-lift programme, I went for a 1x5 5-lift programme, just to get all of the lifts nice and greased again.

So squats went to 132.5kg and on just the one set, they felt quite solid, I felt comfortable with the weight on my back and controlled it quite well, no plummeting towards the bottom. Nice start.

Bench was next, one set at 75kg, and that was a bit more of a strain - certainly noticed the gap since I'd last done them much more. Still, they all went up.

Powercleans weren't quite so nice - I focussed much more on form through the warmups, and the difference between getting it right (or even okay!) and pulling them up is huge. I went to 82.5kg, but I was looping them out too much and didn't have the pattern down, so I dropped the weight back to 60kgs to get more in with a better pattern. I've been completely missing the thigh-touch on the way up, and I may need to reset down a bit again to get it. It's important that I get it right, so I'll probably go back to 70kgs as my workset weight next time.

Then it was press, and 55kg for 5. These were a little more difficult following the powercleans, but I got them up okay, still working on the 'new' technique for them.

Lastly it was time for deadlifts, and well, they're only one set anyway, right? So rather than just throwing in a double or something, I went for the full set at 172.5kg, for my third attempt. The warmups all went up quite solidly, and so did the first two of the workset. The third though swung out on the way up, and I got it just above my knees before having to drop it. But I wasn't going to stop there, no sir! I reset and pulled it again, and this time made it - but my back had rounded a bit too much, so I quickly ran and put my belt on. Does that make it not a single set? Perhaps, but I say unto you - bite me! It was still no more than 30 seconds between reps. Anyway, I got it in to a comfortable position, set myself and pulled. The belt didn't provide the same sort of valsalva-assistance that it does in the squat - I couldn't feel it to breathe against, as it were. But it did provide enough of a tactile cue on my back to help me keep it solid, and the last two went up really very nicely. PR! Awesome.

So then I went to celebrate with chinups - just one again (plus 4 jumping chins) but two sets this time! So kinda another PR. Good good.

SSS Round 4

For once this is going to be a fairly short post I think. Not too much to say! The day was blustery and southerly, so times were slow - I took up my traditional post at the rear of B-Grade - seriously, I was the slowest of the 'fast' riders, with over a second between me and the next fastest rider. The only point of note about my flying 200 was that I was weirdly aware of the fence - perhaps a bodily cue as the wind was pushing up towards the fence at the point which I jumped? I'm not sure, but I must admit I shied away from it a little.

B-Grade was an aboc affair - Me, Carl, Nic and Dino. I knew it was going to be tough, and probably carried too much of that attitude with me - not that I couldn't win, but that it was going to be difficult to do so, and I raced too conservatively as a result, coupled with wanting to keep out of the wind down the back straight and so not being keen on the break and run idea.

And that's how the first two races went, firstly against Nic and then against Carl. Against Nic, I did it fairly well, kinda similar to my last race against him at Blackburn, jumping behind him and trying to come around. He's quicker now than he was then though, and I finished a bike length or so back. I needed to keep closer on the jump (or, you know, take the initiative!) and then break and run, using the bank for the extra speed.

Carl, again I was too timid, and didn't draw quite far enough forward of him. He gave me a mini-hook coming in to turn one, and rather than continuing up the bank I came straight down, hard on his wheel. I should have taken a break through turn two, but I was too afraid of losing any speed I gained in the wind, and so stayed behind him. I took a bit of a run, but Carl just kicked again and kept me off his hip, and again, I finished... a bit more than a bike length back.

So to Dino, who is that much faster again. I took the advice and played this one much more aggressively from behind, ducking and diving, making him watch me, knowing that he doesn't like that. Coming out of turn 4, I got him looking the wrong way and got the jump on him, diving for the lane and getting it. I knew though that he'd just grab my wheel, and then either break and run or (more likely) just steam past, so I backed off a little through turn 1/2, hoping to kick again in to the back straight. And I kinda did, but I didn't have much in me, and Dino rolled past and took the win by a few lengths. Still, it was a better race.

After Nic had a mechanical in his final race against Carl, I ended up facing him in the 3v4 final, rather than the rematch with Carl I had expected. I drew the lead and just tried to wind the pace up and up, but didn't quite commit enough and again I was looking to react rather than dictating the race and again he jumped past me. This time I had no legs left for a second dig so sat up by turn three.

So goals for this season are not looking too shiny at the minute. But there's one round to go, and 6 weeks or so to prepare - so long as I can get there. I've got an activity scheduled for my course that day, but SSS round 5 is now an afternoon start again, so I just might be able to get there. And hopefully I'll be able to have one last shot at glory... or at least decency!

See, told you it'd be a short post!

Analytical redux

I don't know that this really deserves its own post, but:

Pic of the finish of the first race against Craig is here. About a wheel rim. Important thing to note though - Craig has straight arms, and is back on the saddle. My arms are still a bit bent, and I'm over the bike. Which means? I lost it on the throw. Either incomplete, or slightly late.

Second race: And again. Though in this instance it was more like half a wheel it turns out, so not so relevant. Something that I need to practice more though, obviously!

Vic Masters 2011

A Numby's tale, or a discourse on the peregrinations of Jonas Tuck, Esquire (or is that eSquire? Or iSquire?) on the first day of Holy rest in the second month of the year 2012 after the passing of our Lord, the Flying Spaghetti Monster. Skipeth thee to the end if ye be of impatient temperament or if ye be on yonder Eastlink tollway and unable to pause for an hour.

I arrived at DISC feeling relatively confident despite how little time I've had on the track lately. My training hasn't been great, but I've still been working and hoped that I would at least be a chance at a bronze, or maybe even a silver if everything went really really well - that is, I qualified non-dead-last so I didn't have to race Neil, and managed to beat whoever else qualified 2-3. But my goal was basically simply to post a satisfactory time in the flying 200, and race as well as I could against whoever I ended up against.

After a bit of a roll around and a jump, I decided on 102" for the 200. Neil kindly offered to lend me his spare rear wheel, but I declined because, well, how much difference would it really make? And, again well, I don't really feel like I can justify using anything performance-enhancing, as it were. I'm just too far off my capacity. So anyway, I rolled off just after Nic Marc had set a 12.119 and thought: Hmm. He's gotten a lot faster! But maybe that's an indication that I can set a good time, too? So I wound it up, trying to keep the speed high without wearing myself out, and keeping focussed on what I needed to do. My jump was solid if not quite explosive, but I felt like I was carrying okay speed. I slipped low coming through turn 4 and very nearly went on to the duckboards. That may have cost me a tenth, perhaps, but generally my line felt fairly smooth. I crossed the finish, looked up... 13.04. Fuck. Okay, it's a PB, but Fuck. The rest of the times come through and in a field of four, I'm the slowest by 7 tenths of a second. 1.4 seconds slower than the Neil I'm going to have to race in the first round. Fuck.

So I was a bit despondent. I knew that there was no way I was going to be able to beat Neil, but at least since there were only 4 riders, I'd be in the bronze medal final. Still, I decided to be aggressive in my races against Neil, knowing that he wouldn't have to (and I'd be beaten by half a lap if he were) and my only chance to finish on the same straight was to catch him in the middle of a giggling fit. So the first race, he led, I sat behind by a few lengths, figuring I'd try the old accelerate in the saddle in to space and then get out of the saddle to pass trick. And, for a given definition of 'work', it worked - I got past him with 1.5 to go and stayed there for 3/4 of a lap. Then he passed me, probably still giggling, and won by 20 metres or so. Second race, I led, he took height, I let him have it while keeping the pace up-ish (but not really enough) then gave him a mini-hook coming in to turn three and dove for the lane. Second verse, same as the first, except this time I sat up more and he won by about 30 metres.

Nothing surprising in all that, but I was still feeling kinda low. But Nic put in an awesome effort to beat Craig Arnel (who qualified in 12.327) in three and I figured - well, this is where my race day restarts, effectively. So while trying to keep cool, I thought about how to race Craig, got some tips from Nic, and basically tried to get myself in a headspace to be able to win/come out of the day with some jewellery.

I drew the high spot for the first race in the best-of-three, and asked Carl to give me a hold. I'm not very used to starting held, and every time it's happened, each person has done it slightly differently. I was a bit nervy, focussed on what I was doing, and in the process managed to kick Carl in the knee while setting my pedals. He didn't come back to hold me for the next race, believe it or not. Anyway, I rolled off, deciding to stay on the bank while Craig went down on to the boards. We rolled around, pace not too fast, Craig trying to keep me on his hip and pushing me up. I saw a chance for an opening though, because he was too far forward, and coming around to turn three with just over a lap to go as we started up the incline through the turn, I let my speed wash ever so slightly, enough to open the gap behind him and allow me to dive for the lane. I pushed, then pushed again, then pushed again, and coming through turn 4 just before the final straight I pushed so far forward I came off the front of the saddle, losing a bit of power and momentum. I had no idea where Craig was - until about 20 metres from the line I felt/heard him on my outside, and 10 metres to go I could see him. I pushed again, threw for the line... but he came over the top of me, by about a wheel rim. Bugger.

So if I was going to come away with a bronze, it was going to be three races, and I was feeling pretty shattered, but in a way which almost made me feel more energetic, and I knew he was feeling much the same. So I tried to cool myself down, and thought about how I could ride the race from the front this time. I considered going up and down the bank, keep him guessing, but decided that that was a bit too risky. In the end I went with the plan of winding the pace up and up, keeping a close eye on him, not letting him jump off the bank (or at least not with height) and trying to hold him out of the lane. Which is how it went - except that down the front straight with a lap to go, he just managed to get far enough in front of me to drop in to the lane. I hesitated a moment - or, crucially, two moments - before running up the bank and down again to take a run at him. But because I'd left it slightly late, I didn't take enough height - mainly because it was the exit of turn 2 and there wasn't enough of it left. But I got the run, came round him in turn three, and tried to chase him down as he'd done me. And I pushed and I pushed and I huffed and I puffed... but I missed him. By about a wheel rim. Damn.

And, well, that was it. Back in the pits I could hardly walk properly; my quads were so sore/tired I couldn't lock my legs straight for a couple of minutes. Neil took out the gold over Nic, giving them a repeat Gold/Silver from the Kilo the day before. And I packed up and went home.

So what's left then? Well for the moment, Summer Sprint Series Round 4 next weekend. But otherwise? Well, a couple of things. Firstly, who am I? Not in a metaphysical sense, but simply - who am I riding with? I'm not really part of a team - I had to wear a plain black jersey yesterday, which at least (along with my bandana and generally piratish appearance) made me a favourite with Brendan, the commentator. But I don't have any aboc kit - partly because I didn't have any money when the order was done. I train (when I train) with them, I'm (nominally) coached by Carl, and generally I do the things they do (only slower.) But I don't really feel a part of the squad. And perhaps that's partly because I'm (nominally) a part of Team Splat! - at least, I wear the jersey. But I don't train with them. I don't get racing tips from them. Apart from the SSS rounds, when I normally sit with them (because I've been friends with them a while, they got me started and because I've usually got my daughter) I barely see them. I don't come down and race with them on Saturdays at Blackburn. So I'm kind of part of both teams/squads/groups/whatever, but not properly part of either.

Secondly, it's time to change my focus around again. For a period I was getting stronger, then I was losing weight, then I was getting stronger again. It's time to focus again on losing weight and just slowly increasing strength. In the gym, I'm as strong as (or stronger than) Neil. On the bike, I'm much slower. And I'm roughly 15-17kg heavier. Now, it's not exactly a direct correspondence, certainly, and you could argue that he's relatively stronger (because he's lighter, and a bit taller) but I'm not proposing a scientific study. Simply noting that the gains to be made, at least on the bike, by getting stronger at this point are vanishingly small compared to the gains to be made by losing weight, even if I happen to get a bit weaker (though I don't intend for that to happen.)

In summary, for those of you who have skipped down from the top: I very slowly sucked big fat donkey balls.

Last minute...

So back out on the track today for a very quick session - as in, 15 minutes! New DA wheel nuts on the rear, and a new chain, so wanted to check that they were nice and settled in as well as getting a couple of jumps in.

So I rolled around for a bit, slowly taking it up to about 35, before slowing for a 1/4 lap powerjump from ~15km/hr - no problems, all felt nice and solid. So I rolled around a little more, rested for a couple of minutes, and then did a Flying 200 windup and jump, see how things felt accelerating from about 40km/hr. Again, felt solid, though I didn't continue the acceleration past the 200 line. The new setup (with chain 1 link longer than the old chain) accommodates 82" to (at least) 102" so I've got a good range, with scope for going higher if I want.

Otherwise I'm just looking forward to Sunday - might do a couple of little HCLRs tomorrow, but nothing more than that. I've actually got quite a busy day, otherwise I'd get down to watch the TT and pursuits, but as it is I'll just have to wait until the sprints! Should be fun.