Monday, March 29, 2010

Freeway Blast

I missed the usual Saturday ride due to cleaning up after the big storm. We were able to dry out the whole garage and contents. The swimming pool is now useable after 4 hours of cleaning.

Sunday morning, after a sleep in from a heavy night, I left home about 9:30am for a ride south on the Freeway cycle path to Baldivis, or the Safety Bay Road turn. About 43Km from Perth.

Some say it is boring, but once passed Murdoch train station, it is all non stop cycle path.
There was quite a strong Easterly headwind this morning and with the undualtions in the path, made for an excellent interval training session.
The interchanges are about 3-5km apart and they all have a rise up to their underpass. I was pleasantly surprised I could pull a 7 or 8, second chain ring, up these inclines. This was my best ever and it was well within my comfort zone - all in all a great training run.

I decided to take it easy on the way back and enjoy the tailwind. I was cruising passed a guy on a mountain bike (slick tyres, road gearing). He matched speed and I eased to let him have a draft (what little there is) and the chat started. Really nice guy, so had a good exchange.
Before I knew it we were back to Canning Bridge. then the Narrows and coffee.
I must get a bike computer as he could read out speed, average speed, cadence etc. I am pretty sure this will help with TT.

I was wearing new sunnies and got sunburnt on my upper nose and top eyelids. God it hurts and I have never been burnt on my eyelids before. People only notice when I blink. :)
I really miscalculated the sun strength today. I hope it comes to nothing and will try to avoid it again.

Distance 86km and feel good for the 80km TT in one week.

Thursday, March 25, 2010

After The Storm

Three of us did the Shelley Loop this morning with a quick and steady pace. Rob threw a chain near the end when some debris landed between it and the cluster. I was alongside and saw it all happen. However he had it fixed and was back up to speed in no time. What a smooth operator. Onya mate.

The amount of debris left by Monday's storm was huge. Sand, leaves and twigs on every corner. Huge River gums and other longstanding trees uprooted along the Esplanade in Shelley. It was sad to see so many trees destroyed, but I am sure they will be replaced.

A lot of cars have been "golfballed" in the hailstorm. Plenty of property damage but not one person badly injured or killed, which was an absolute blessing.

My garage flooded and all my storage boxes and contents were destroyed. My station wagon looks very much like a silver golfball on wheels and all the revision mirrors were smashed. Definitely an insurance job or worse a total writeoff.

Tuesday, March 16, 2010

What a Great Way To Start the Day

Road with the guys this morning on the usual Shelley loop. All five of us turned up so that made it even more fun.
I felt strong all the way and really punched it out when I was leading.
Blasted up the hill not far behind Geoff and Pete.
On the way home passed 'colinoldandcranky' on his unicycle. What a guy, gave a wave and a shout.
When I pulled into my driveway, Chuck had spotted me and stopped on his way to work to say hello.
I hadn't seen him for ages. It was great to see him and his recumbent trike always so practical with all the good stuff. That guy does 10000km a year easy.
Absolutely the best start to a day I have had in a long while.

Sunday, March 14, 2010

WA 40km ITT Championships

WA 40km ITT Championships             March 14, 2010
Quote from the ATTA website Race Results. Go to: http://www.atta.asn.au/ for more info.
"…some brilliant rides today: an awful lot of PBs (47%) and 50 riders averaging 40km/h or better; throw in a handful of records and you'd have to call it an impressive morning's work. I doubt that anyone would dispute the fact that Emma Pooley's time (1.6km/h faster than that great ride by Sue DuPlessis, 14 years ago) was the most outstanding of today's efforts and a superb start to what we hope is another international season of equal brilliance."



This was  a blue ribbon event that I had been working upto. 128 starters and plenty of big guns out to take the prize.
I was absolutely rapt with my time and pace. The first time I was faster than the standard age time. :)
I felt good and strong throughout and my lap times got faster and faster. My last lap was the fastest.

I concentrated on working the hills really hard and maintaining good pace on the flats.
With no wind and high humidity there was no let up on the course. I think I have worked out the bodies signal as to when I am going anaerobic. I get a sense I am about to throw up and a horrid taste of bile in my mouth. If I back off slightly it goes away and I can maintain the pace.
I was in the big chainring for 3/4 of each lap which was great. There was a  slight rear brake rub noise during the last lap, but ignored it and kept going. After the race I noticed the rear wheel has a slight buckle, so will put on the spare and get this one trued.
Lap 1 - 0:18:07
Lap 2 - 0:18:02
Lap 3 - 0:17:44
Lap 4 - 0:17:41
Time - 1:11:34
Average - 34.5km/hr (21.56mph)
Faster than standard age time - +04:06

Thursday, March 11, 2010

Short and Sharp

Canning Bridge to Kings Park and home. About 25km.
The three of us picked up the Freo group at Canning Bridge. I really don't like riding the bridge as it the entrance to the Freeway and the Highway, with lots of merging lanes.
Very pleased with my fitness as I was able to keep with the group as it did 40km/hr along Mounts Bay Rd.

Did the middle hill in Kings Park - all the way in third which is my best ever. :) I am feeling excited for Sunday.
Waved to Deb on the way out of the Park and bailed at the Narrows to get home and to work on time.
Good ride but felt over too quickly.
I am getting excited for the 40km TT on Sunday - Number 4 at 7:34am.

Tuesday, March 9, 2010

Shelley Loop Tuesday 9th March

Just two of us this cooler windier morning. Geoff and I sat on about 35 out and 37/38 return with the tailwind.
It was a good recovery ride for me after what my body thought was a tough weekend. Plenty of stiff muscles and sore ankles at the start, but all good by the end.
I 'll add some core work tonight, ride Thursday and Saturday (short). Sunday I should be in good condition for the 40km State Time Trial event.

Sunday, March 7, 2010

47km Neerabup March 07, 2010

Time: 1:30:43
Average 30.9km/hr
Lap 1 0:14:48
Lap 2 0:14:49
Lap 3 0:15:11
Lap 4 0:15:10
Lap 5 0:15:08
Lap 6 0:15:38
Had a fantastic ride although it felt like I was riding much faster.Still did a great time. Really happy with my PB.
"But undisputed 'King' of the PBs was recumbent Brad who was about a LAP faster than last time on the course." (From ATTA Website at http://www.atta.asn.au/)

The Easterly wind was ranging in strength after Lap 1, but I was able to put it to good use down the back of the course. I stuck to my gear selections for each uphill with a good high powerful cadence, except the last lap. It was the slowest as I was getting tired and tried to pull too big a gear over the set of 3 hills in Flynn Drive.
Met a few new people and was in awe at their upto date really high tech bikes and gear.
They are all hoping to crack the 40km/hr average at Wandi next weekend.
Good luck to them. I am aiming for 34km/hr.

That makes a total of 132km for the weekend.

All The Way Round

Saturday 6th
I was late to Rob's place, but kept going and caught him 5min down the highway.
It was a relaxed ride into Freo and I was happy with my highest gear up the hills. I felt I would be able to keep with the group today.
That's what happened. I sat out of all the rollons as there were many new riders learning the gentle art.
Nearly all others were friendly and I chatted with many at the stops.
After coffee and muffin at Tropicana (thanks Rob, my shout next time), we took it quietly home.
Rob's rear tyre deflated just on Majestic, but in less than 10 minutes were riding on.
I chose to ride the long flat way as I felt too tired to climb Thelma Street hill.
Weather cooler. Covered about 85km. Great ride.
Average riding time 30km/h

Thursday, March 4, 2010

Kings Park Thursday 3rd March


Three of us started at Canning Bridge, then Canning Hwy, Labouchere waiting for the Fremantle group to catch us. Picked up the group at the Narrows and drafted all of Mounts Bay.
Happy to keep up.
Peeled off to Kings Park. Went up the hill in second front cog which is good. I didn't have to drop to the smallest ring. Rob still quicker by far, but I am getting stronger.

Beautiful sunrise.
The bike is very quiet now with a new power side idler installed.

Wednesday, March 3, 2010

Shelley loop Tuesday 2nd March


First ride for March and stronger because of the God's Bison hills. For the first time I was easily keeping up and feeling like there was plenty in reserve.

God's Bison - Saturday 27th Feb

The God's were definitely against me today. Hot at over 35Celsius, strong swirling Easterly winds that had blown twigs, leaves, branches and nuts all over the road and 100km of very steep hilly terrain.

The first warning sign was I left my helmet and gloves behind. managed to borrow a helmet.
The second sign was the sudden and urgent call of nature.
The third sign was all the other riders riding off into the distance after the first climb.
How did they climbe so well. It was like I had the brakes dragging. 30km in and I was really struggling but determined to do the ride.
After I reached half way - the point of no shortcut return, I reached for my Saltsticks and realised I had left them behind. Now I was merely surviving.
I would not pedal on the downhills and barely make the crest of hills in the lowest gear.

With 30km to go I was getting really dizzy and had a really high pulse so called it a day. I caught a taxis back to the start/finish line and dragged myself home. Recovery was three Powerades, two Saltsticks, carbs then protein, then a long rest in a very cold and air conditioned house.

Perhaps switching to the 50km ride was the smart thing to do, but was not realised. I will get fitter and stronger and hopefully complete this ride next time it is on.