Champion Lakes 20km TT

A fast 4 laps with a strong headwind down the 2km backstraight.
That headwind sucked my average speed down under last year's effort.
It was still a great TT going close but not doing a PB.
I only used the top three gears for the whole course which is big plus.
With more power in the legs I will do better.
I think I am reaching a threshold speed and need to traing differently to improve further.

The big plus was the family out to see the action. It was great to see and hear them as I finished each lap.

Distance 20km
Time: 33m 34s
AvSp: 35.7km/hr

Saturday River Ride

Bike Bag setup. Also some image of how I make and use my hydration bottle.

I use the Radical Seat bags to carry my spares, pump, water, food and other bits and bobs.
they work really well. Even when they are bulgingly full they are still quite aero. I have taped a water bottle cage on the stem to see how it goes. Water in that bottle and a cordial mix in the hydration bottle that goes in the bag.

I rode to Freo with Rob. There were less than 10 riders in Group 3. Busselton ironman half marathonTriathlon was on this weekend. Road home giving about 110km. the group ride (65km) averaged 30 to 32km/h. Give or take traffic light stops.
It was a very pleasant ride but not very sociable. One rider commented to another that they did not like being behind a recumbent. "Why is that." I ask? "When I turn my head to the side you are too low to be seen." Okayyy.
I wonder if I was met so stoically by the others because of their issues with recumbents?
I am sure some to them are of the opinion that group rides are for DFs only. MTB and TT bikes are also excluded. Should I continue to persevere riding in a group?
Other than watching them just in front or using them as a hill target, I did not feel like I was keeping
good company. Is a recumbent rider's lot is a solo one I don't want to go there?
Why aren't any other RR (recumbent riders) interested in forming a group ride.
I perceive the Sunday ride to be for the old RR brigade.
I love riding recmbent and don't want to change, but how do I get into a fun, fast sociable ride.

I might try riding 10m behind the group for the whole ride and have a coffee with them at the end.
Next week I will do the usual Tuesday, Thursday  rides.
The 20km TT is on Sunday - season closer.

Gidge Superhilly Sunday 25th April

 Image by Troy Coulthard

This is the hilliest TT on the calendar. 40km on rough chipseal.
Luke Durbridge (uner 19 World TT Champion) beat the one hour barrier today - 57m 59s - an incredible ride. What an up and coming star. It was great to see him over the finish line.
I knew a slow time was coming when I did the warm up and the legs felt heavy with lactic acid.
I also had trouble shifting to the smallest chainring when under any load at all. So I badly missed the changes on two hills.

My time was 4min 37sec faster than last year, but I came in with the slowest time.
Time: 1h 44min 37s Av Speed 23.7km/h

I played elastic bands with a few riders. They pass me on the uphill and I pass them on the downhill.
That is until the elastic broke.  The first rider got ahead of me. The second rider was further back.

The scenery was beautiful bushland with only a few cars until the last 5km along busy Toodyay Rd.

160km ITT Sunday 18th April

I realised a milestone in my cycling and personal achievements by completing the 160km ITT, in less than 6 hours. I really wanted to finish well in 2010 as last year I was only able to do 3 out of the 4 laps.
160km
5h:49m
27.7km/h average
With less than a week before the event I lost time fixing rear axles. The freehub broke on wheel 1 and a retaining nut would not tighten up on wheel 2. I made up good wheel out of the two and hoped it would hold together to the finish.
Laps 1 and 2 went to plan. I stopped for my second drink bottle and lost time turning ice into water. Lap three I just could not eat. I gave up on solid power bars and started on the gels. Lap Four - Hot, no wind, lots of aches and pains, but each corner got a victory salute.

I don’t like Punrak road at all as it is only one lane of potholed bitumen and lots of gravel shoulder. I love Rapids Road with the cool shade over it and the greenery around the Serpentine River. I worked out the best way to ride St Albans with its very bouncy chipseal. Simply ride faster. Like driving over corrugated roads, ride fast enough that the wheels float over the high spots. The other advantage to this method was to flatten the hill and gradual rise. I am sure I made good time over this section.

Yes, I was the last to finish, but it was pretty cool having my own pace car with flashing lights. I must have looked real important. Around the final corner and up to the finish line. I was euphoric, I had finally done it.

I want to thank all the organisers and volunteers for their time, effort and encouragement. A fabulous event and your enthusiasm and encouragement to riders is highly motivating.

Rear wheel fixed

All the grinding was from a collapsed bearing in the the freehub.
I got the shop to swap out the broken FH and use the spare that came of the first wheel with the stripped FH retaining nut.
Completed a 60km ride and it worked perfectly.

Roll on Sunday and the 160km TT.
By the way I am first rider away wearing Numero Uno. :)

Sorting out Rear Wheel Issues

My second rear wheel is now making a scraping grinding sound when I pedal.
If I freewheel there is no awful sound.
When I start pedalling again the sounds come back withing 20 seconds.
The spokes are fine so it is something in the hub or cassette......
Back to Quantum Cycles to get it sorted.
They have a secondhand Easton hub for my other rear wheel, so will go with that.
The spokes will be silver not black which will match the front wheel they rebuilt.

Freeway Run

Did a ride straight down the Freeway yesterday.
I had intended to ride from South Perth to South Yunderup and back, but two things stopped me part way.
1. My right knee started tightening up and aching (no sharp pains) just after Thomas St.
2. The newly rebuilt rear wheel started making a grinding noise.
I turned around at Karnup Road, making a total ride of 110km  instead of the 160km I had planned.
My knee is still stiff today but getting better.

After the runaround this morning to and from Quantum Cycles, I had the derailleur hanger straightened and the derailleur readjusted. Also the rear brake pivot had binded (?) up and had to be serviced.

My other wheel had its free hub retaining nut come loose and stripped its thread.
I am not going to muck around. That wheel is getting rebuilt with a Shimano sealed bearing 105 hub.

80km TT Wandi

Had an absolute blast today and did better than my target of 2.5hours.
2:26:23 - so I am rapt. :) - that gives me an average of  33.8km/hr.
Lap 1 - 0:18:25
Lap 2 - 0:18:37
Lap 3 - 0:18:41
Lap 4 - 0:18:19
Lap 5 - 0:18:50
Lap 6 - 0:18:05
Lap 7 - 0:17:38
Lap 8 - 0:17:48
Time - 2:26:23
Average - 33.8km/h 
I found it very difficult to eat and ride. The best thing I did was starting to eat a gel, an energy bar
and a saltstic about thirty minutes before start time.
On the ride I consumed: two gels, 3/4 of a power bar, one saltstic capsule and 1.2l of water.
I think I will have to eat more for the 160km TT, or else use liquid food of some sort.
After the ride I consumed 1/4 power bar, 750ml of water and 750ml powerade.
I was all over the place with gear selection the first two laps. By lap 3 I settled on
sticking to higher cadence to protect my ankles and knees and this helped me settle into a better rhythmn.
I always felt out of breath (especially after a drink). I might have been a little too close to going anaerobic??
On the flats I would catch up to riders, but they would inch away from me on the crest of hills.
I almost stopped on one corner for cars existing a roundabout and on a few others, sprinted to get in front
of a rider I had been closing on and new I could get around the corner faster.
Laps 5 and 6 were really ratty. I think the wind changed direction and blew hard down the front straight. Every gear seemed too tall.
Then for laps 7 and 8 there was no wind at all.

I pulled up really well with no soreness in my ankles or knees.
So, hopefully, I am on target to complete the 160km in two weeks.

Bibra Lake TT

A beautiful morning and Bibra Lake is full of wonderful wild life.
So close to Perth and so beautiful.

The course is 2.5 laps of a 6.2km circuit.
Rode to and from the event from home- 18km - checked out the last half of the circuit on my way to the finish where registration was located.
I felt really good on the ride down.
Going to the start I felt the lead in my legs and my lip was stinging like mad (sunburn from last Sunday).

First half lap felt good but sorting out gears. Nearly missed a turn as the lollipop man was off having a smoke.
First full lap felt good, but fell into trying to maintain too higher a gear in the second.

36km/hr - 26m:46s - Happy and will aim for the 38 next time.
Fasted was 50.7km/h in 19:03 - new record - would love to do that average on a recumbent. :)

Chatted with a few of the really fast guys and girls, helped a little at getting results to the rego desk and headed home to some delicious Hot Cross Buns.

There were a lot of occasional riders out today. One couple had parked in the middle of the blind corner going onto Canning Bridge.
"Park it on the Grass Mate!" I yelled and cursed having to stop and get a lower gear.
What is it with some cyclists? Why don't they get off the path when they have stopped to do something?

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.

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.

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.

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

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.

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.

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

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.

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.