This week’s training went pretty well. I sat down and worked out an idealised training week which would allow me to get 4 rides and 4 runs in without too much messing around. I decided to go with rides on Mon, Tue, Fri & Sat mornings, and runs on Mon & Thurs evenings plus Wed and Sat mornings. Wednesday morning will be a long run and Saturday morning will be a long bike ride.

Given that the Double Gong is on Nov. 7th I’ll focus on riding until then, after which I can dial things back a bit and up the running if I’ve decided to do Canberra Half. Starting running again this week was pretty tough. Aerobically I have no problem, but I find I tend to run too quickly and my legs feel completely trashed the next day. I need to force myself to slow down for a couple of weeks until my achilles and other weak points get used to the stresses involved.

Myself and Marc got a good bike ride in on Sunday morning: Bobbin Head - Hawkesbury - Ettalong - Palm Beach - Bobbin Head for a total of 113km and 1700m of climbing. I forgot to eat early and often, so I was close to cramping big-time for the last 15km - that really annoying cramping where if you try to stretch your quads your hamstrings cramp and vice versa. The only solution is to soft-pedal as much as possible!

Anyway, that ride knocked me for six and I spent the afternoon on the couch watching TV. Lesson learned: more food, more often!

Last Week: 8h16, 184km, 86.0kg

Recently it had been three months since my last bout of proper exercise, riding through the Alps with Kev, so I figured enough time had elapsed and I should get my shit together and get back on the bike. Literally. I was back to my habitual weight of 89kg as I’d stacked on a couple of kilos enjoying the culinary delights of Europe, so, since the morning’s were still cold enough to discourage me from getting out of bed to train, I figured I’d do a couple of weeks of a ketogenic diet to shed some quick fat.

Three weeks and almost 4kg lighter, the weather had improved a bit so exercise began in earnest. While waiting for the weather to improve, I’d entered the Alpine Classic at the end of January, a 200km jaunt over the Australian Alps, so that’s now my main target. I’d also committed to doing the Double Gong with Marc, which consists of the usual Gong Ride from Sydney to Woollongong and then turning around and riding back. That’s a total of roughly 180km, with one or two short hills to liven things up. That’s on Nov. 7th, so it’s a slightly more immediate concern.

I’ve also just noticed that this year’s Canberra Half Ironman is the 10th and final running of the event, and since this was the event which defeated me in 2008 as I went in badly underprepared, so I’d like to give it another go this year. However, not having run in a year, and not having swum in two are my main concerns, so I think I’ll wait another month and see how things are going before deciding whether to enter or not.

Still, plenty of events on the horizon, so lots of training to do.

Last week: 5h47, 116km, 85.5kg

There’s an observatory on one of the hills above my apartment, so I decided that I’d ride up there today. Now that I’ve got net access in the apartment, I looked up Google Maps and noticed that the road I’d be taking continued on up to Col d’Eze where I’d ridden yesterday, so I decided I might as well head up there again. I wanted to go a bit further than Eze, without heading down to the coast, and I thought Mont Agel looked like a suitable destination. At 1200m above sea-level it would provide a good climbing opportunity. However, when I zoomed in to Street View I noticed the coverage stopped halfway up the climb. A sign at the side of the road pointed out that the top is a military installation and therefore access is ‘interdit’. That was the end of that plan! (isn’t Street View wonderful :-)

A 6am alarm this morning, a spot of breakfast and I was out on the road by seven. I saw a few other cyclist heading in different directions, but apart from that there was almost zero traffic. Perfect cycling conditions. After a few flat kilometres I reached the turn off which would take me up to the Observatory and the climbing started. My Garmin was registering a consistent gradient of between 7 and 9%, so I settled into a rhythm and trundled along, enjoying the view into the hills behind Nice as I got higher and higher. The maps indicated a side road which would take me right up to the Observatory itself, but when I got there access was barred by a closed gate and a sign indicating what time the tour was.

Just cycled up here…

Back on the road I continued towards Col d’Eze, joining up with yesterday’s route after about a kilometre. The breeze coming off the sea was pushing clouds up the hill in front of me and as I got higher I ended up cycling through the clouds for a while. It was pretty handy for keeping me cool, and I could still see blue skies every now and then, so I knew that I’d be in sunshine again when I reached the top.

Clouds being pushed uphill by the sea breeze

Once at Col d’Eze, I’d took a planned detour up to the Parc Forestier to add a bit of extra climbing and to make up for the fact that I couldn’t go up Mont Agel. The road was a bit longer than expected, but once at the top I was back in sunshine and could look into the hills behind Nice and see the clouds rolling in from the mountains.

The hills behind Nice

Clouds rolling in over the mountains

Rather than going back the way I came, the map had shown another route which would take me back to the main road, so I headed off down there. There was a sign which seemed to indicate that bikes were forbidden, but the relevant barrier was open and I saw a ranger shortly afterwards who said ‘bonjour’ so there didn’t seem to be a problem. A later sign said access was forbidden, except for bikes so it was all a bit confusing.

Shortly afterward the road surface disappeared, to be replaced with something resembling a fire trail in the Blue Mountains - lots of loose stones. Since I had come a fair way downhill, I was reluctant to turn around and head back up, so I continued on, imagining myself on the Strade Bianche, the unpaved roads used this year in the Giro’s 8th stage (won by Cadel), though thankfully without the rain & mud. My reverie was quickly interrupted by the hiss of a puncture, my first in 5,000km of riding. After a relatively straightforward tube change I was thinking to myself “I’m in the middle of nowhere here, with another 2-3km of this crappy surface, and I’ve only one more CO₂ cartridge. I hope I don’t puncture again!” I took off gingerly and tried both to avoid the worst of the stones and to minimise the weight on the tyres, until the surface improved after nearly a kilometre. Now things weren’t too bad. The track would have been perfect for a bike: narrow, dropping downhill with plenty of switchbacks, were it not for a surface which was still composed of loose gravel and water bars every 50m to prevent erosion.

My version of the Strade Bianche (the non-stony version)

After another kilometre of this I was back on the main road for a couple of kilometres before taking a right and enjoying a long downhill ride into the valley behind the hills I’d just climbed up. I had two cars in front of me to show me the way and carving through the sweeping bends was great fun. Back on the valley floor it was a pretty cruisey ride, following the river back to Nice. Home by 10am, a quick shower and then off down to the patisserie for some real French chocolate croissants. Happy days!

After yesterday’s debacle I was keen to get out and ensure that the Shimano/SRAM hybrid was OK in the hills. Kevin suggested I try out the climb to Col d’Eze, so after figuring out where it was on the map I plotted a route. This all took a bit longer than anticipated, as without internet in the apartment, or a data package on my French SIM, I was restricted to paper maps, not Google Maps. Old-skool!

Off I went at 7am this morning, greeted with clear blue skies and nary a car on the roads. I had two Michelin maps stuck in my back pocket to assist with route-finding and things were looking good. Getting on to the road to Col d’Eze required a couple of U-turns as I realised I’d overshot the required turn, but I was slowly making my way uphill at gradients between 7 and 12%. Avenue de la Condamine was my target, and once there it was simply a case of following the road until I reached the Col. The relatively constant gradient made it easy enough to settle in to a rhythm and I reached the top around 8am.

Near Col d'Eze looking back towards Nice

Just to rub things in, I texted Kev to point out that he was probably sitting on a bus on his way to work, whereas I was sitting atop the Col on my way to Monaco! Rather than drop straight back down to the coast I decided on the longer, more gradual downhill which would take me above Monte Carlo and would reach the coast closer to Menton. The morning traffic had picked up a bit and I was settled in behind a group of cars when a rider wearing a Monaco club outfit went past. I decided to follow him and, since he obviously knew the roads, I was able to speed downhill with relative abandon, using him as a guide to how tight upcoming corners were. Over the course of about 10km I only lost about 150m to him, so I was pretty happy with that and since we were travelling a lot faster than the cars, I didn’t have anyone behind me waiting to get past. Good fun.

I reached the coast at a small town between Menton and Cap Martin. I was off the edge of the detailed Nice map I had, and the other map covered the whole South-East of the country so it wasn’t detailed enough to figure out which streets I needed to take, so I decided to stick to the coast and follow the road signs for Nice, being careful to avoid ending up on the autoroute! This was probably the best part of the ride: the Mediterranean on one side, the mountains on the other, and riding through all the famous towns in the area: Cap Martin, Monte Carlo, part of the F1 course in Monaco, Cap-d’Ail, Beaulieu-sur-Mer, a coffee stop in St-Jean-Cap-Ferrat, then back home to Nice.

Rascasse Corner on the Monaco F1 track

Near Beaulieu-sur-Mer, looking back to where I've come from

...and where I'm going to.

The harbour in St. Jean Cap Ferrat

Almost home: near Villefranche-sur-Mer, looking towards Nice

Home four hours and 70km or so after I’d started, and it was still only 1130am. Despite the roads being narrow and cars having to wait behind me in parts, no-one honked at me, no-one told me to get off the road, and everyone left a decent amount of room when going past. A big difference from bogan Sydney drivers! I could get used to living in this part of the world.

Oh well, all good things come to an end, and in my case my training has been undone by a knee injury! I first noticed a niggle in my left knee after the long day of climbing in the Royal National Park a couple of weeks ago. It felt like my patella wasn’t tracking properly, but was scraping on something. Since I’d been fiddling with the float on my pedals and my seat in the days prior to the ride, I assumed that was the problem. I put them back to their previous settings and had no trouble with the knee over the following two weeks so thought nothing more of it.

I’d booked in to see a physio anyway and when the appointment came up I went along for an assessment. She diagnosed me as hardly using my core at all, having bad posture and accused me of being a tight-arse :) Well not quite, but she did say I had tight glutes and all those things were probably contributing to my knee issue in varying degrees. Exercises and stretches were prescribed.

I continued training but the problem flared up again when I did my next hard interval session, requiring me to put a lot of power out. It’s not painful, so I wasn’t too concerned and I stuck to my plan and went down to ride some serious hills with Simon the weekend before last. Although I was concerned at how the knee would cope, I needed to find out now rather than wait until I got to France. While the ride wasn’t too much of an issue, the knee was quite sore at the end of it and I was straight into the physio on Monday.

Ultimately it’s an inflammation and there’s no way of knowing whether I’m doing damage to cartilage or not without doing an MRI which isn’t practical since I’m off to France in less than a week. Hailey’s diagnosis was to take it easy for a bit, build back up gradually and see how the knee reacts, so I took last week off the bike completely, which was probably just as well as it took until Thursday before my knee felt OK again! I have only done one ride this week due to copious amounts of rain, but I’ve a long, flat ride scheduled for the weekend, so that will give a good indication of what’s going on.

If that relatively easy ride causes multi-day inflammation I may have to seriously revise my cycling plans in France. After all, if a 118km ride with 1800m vertical causes 6 days of knee pain, the 175km w/ 5000m vertical of La Marmotte could be a real problem!

In the meantime I just have to keep going my exercises and stretches and see what happens. Fingers crossed.

…with the sound of cyclists suffering! Two weeks ago I headed down to Port Kembla to go for a ride with a friend of mine, Simon. He was going to take me up two of the bigger climbs near him - Saddleback (avg: 6.6%, max: 14%) and Jamberoo (avg: 8.5%, max: 18%) - so I could see what climbing ‘proper’ gradients is like before heading off to France.

I had my full France set-up on the bike: compact cranks, an 11-28 on the rear, plus my new Garmin 500 GPS telling me all the details on the ride: speed, cadence, HR, plus new stuff like gradient and VAM (how fast I was going vertically in metres/hour).

As it turned out Saddleback wasn’t too bad, although there were one or two super-steep pitches where my Garmin told me it was 18%, though I’m not sure how accurate it is for stuff like that yet. Jamberoo was a whole different ball game as it’s just relentless. The first couple of kilometres are just constant 10-15% with no let up which is really tough. Myself and Simon climbed at our own pace, and I’d stop every now and again to wait for him, but also to get a much-needed break! Lugging 86kg up a 14% grade is hard bloody work! There’s a section where it eases off in the middle and then the last few kilometres are mainly around 6-7% with a few 10%+ pitches.

All up we rode 118km but my knee was pretty sore by the end of it. Will have to head back to the physio!

I racked up another good week on the bike this week, topped off by a 4hr ride yesterday. After failing to climb the Waterfall climb without stopping last week, I resolved this week to ride to Waterfall, descend the climb, turn around and ride home. I also wanted to try eating more on the ride and to see if I could keep the power down in the latter stages of the ride as well.

With this in mind, I made up a concentrated solution from carb/protein powder to take occasional swigs out of as I rode, and this worked out pretty well. I also stopped at two petrol stations along the ride to buy a muesli bar and some jellies, and also to refill my water bottles. In truth I may have overdone it, as while I had no problem maintaining the power all the way home, I was close to getting a stitch, which probably means I was eating more than my stomach could absorb under effort.

The other good news is that I made it up the Waterfall climb without too much pain. The top section was still tough, but I’d made a point of noting the exact distance on the way down, so this time I knew exactly how much suffering was left before the top. It definitely wasn’t as hard as last week, partly due to the fact that I’d eaten properly this week and partly due to the fact that I’d ridden 4h50 when I started the climb last week, rather than 2h00 when I started yesterday.

While reading up on the features of the power meter software I use, I discovered the Performance Management Chart above, which shows how much work I am absorbing. The most important line is the blue one which is an indication of my fitness level and it’s increasing slowly but surely. The pink line indicates the average amount of work I’ve done over the last few days, and the yellow line indicates how much of a hole I’ve dug for myself in doing the work - basically how knackered I am. The yellow line is basically the pink line mirrored about the blue line, e.g: when the pink line peaks at approx. 72 (right axis) my fitness level was 38 (right-axis) and my cumulative fatigue was 34. This makes sense as the fitter you are, the less of a toll a given work load takes on me.

Over the last three weeks my weight has dropped from 89.3 to 86.2 this morning as well, so, so far so good, things are moving in the right direction.

One of the concerns I had when I initially received my training program from Alex was that it didn’t include any rides longer than three hours. Given that La Marmotte, even if everything goes perfectly, will most likely take me at least eight hours, this could have been a problem. Alex told me just to go on an extra-long ride every couple of weeks, but otherwise to stick to the plan. With that in mind, on Saturday I resolved to ride for five hours with some small hills thrown in.

I’d ordered a second bottle cage and bidon which had arrived earlier in the week, so I stocked up on water, threw a few muesli bars in my jersey pockets and hit the road, armed with $50 for food refills and emergencies. The first part of the ride was straightforward enough as it’s my usual Saturday long ride, but once I got to Cronulla it was all relatively new territory. I’d ridden the route once before a few years ago as part of the Gong Ride so I knew where I was going.

There were plenty of cyclists heading South as well, though I resisted the temptation to tack onto the back of the pelotons and stuck to my own pace. Once past the Audley entrance to the National Park there was a nice, wide shoulder to the road and less traffic lights which made things more enjoyable, though I was also my first and only encounter with dickheads, as some arsehole hung out the passenger window and roared something at me as he went past, hoping to scare me off my bike. At best he got a mild look of surprise on my face, but no wobbles on the bike!

I entered the park at Waterfall and got to practice some descending, a skill which will be vitally important in France, then got stuck into the gradual climb up to Otford which felt a lot easier than the last time I had done it a few years ago. That must mean I’m a lot fitter, as I’m certainly not lighter! I reached Stanwell Tops after 2h 40m and I was still feeling good. The only problem I had was that my lower back was acting up, presumably due to the different position and different recruitment of muscles while climbing. A bit of stretching sorted things out quickly, but I’ll have to do lots more stretching over the next few months to really loosen up the muscles around the back/hip area. The last thing I need is back troubles when faced with two hours plus of continuous climbing!

Stanwell Tops was my rough turn around point, and I knew it would be a bit easier on the way back as it was gradually downhill for most of it. Unfortunately the first 10km or so was still rolling hills, so I wasn’t quite done with the uphill stuff yet, but once back to Waterfall I was back on the smooth, wide shoulder, with a slight tailwind meaning 40km/h+ was easy enough. Once I made it back to Cronulla I was back on my normal long-ride route and it was just a matter of counting down the kilometres until I was home.

The last half an hour was a bit tough mentally. I was starting to get properly fatigued and was struggling to keep the power up where I wanted it. As I headed back to the coast I was also riding into a headwind which didn’t help matters but I stuck with it and made it home without too much hassle: 4h 57m ride time, not including traffic light stops etc. for a grand total of 132.3km, my longest ride by 32km.

Now I’ll have to plan a six hour route in a couple of weeks!

It would seem that I haven’t commented at all on how my training program is going since I did the MAP tests and rented the power meter seven weeks ago. Pretty slack of me, so I’ll try and summarise it a bit here.

The basic structure of a training week is that I ride on Mon, Tue, Wed, Thurs, with a day off on Friday, a long ride on Saturday and then Sunday off as well. The key sessions are a tempo ride on Monday, a hard intervals session on Thursday and then the long ride on Saturday. Each session has a required power band that I must ride in for the duration of the ride, with the power bands determined from my MAP test results as follows:

Long rides are in Zone 1, tempo in Zone 2 and intervals in Zone 4. Since each zone comprises a fairly wide power band, and since power fluctuates pretty easily on-road, I opted to aim for the middle of the relevant power band, so 200W for Z1, 230W for Z2 and 285W for Z4.

The first two weeks of the programme were a bit of struggle. The weather was atrocious for the first week, resulting in me missing scheduled sessions which wasn’t an auspicious start. The second week was much better and I managed to get all the required sessions done. The next two weeks were basically time off as first Mum & Dad were here for a visit and then I was in NZ for Bevin’s wedding, although I did managed to do some MTBing while over there so at least I wasn’t sitting on my arse all the time. On my return from NZ, if I had continued the program where I’d left off, I would have done one week and then had a rest week, so I opted to just restart the program from scratch so I’d have a full three weeks before the next rest week and that’s what I’ve been doing.

So far, so good, though I missed one session the week before last. I’m finding things getting easier as I go along, though I want to string a couple of decent weeks training together to see what the cumulative fatigue over a 3-4 week block will be like. I’ll have done three solid weeks this Sunday, so I’ll see how I feel then.

Totals:

As mentioned previously, I’ve entered La Marmotte and have engaged a coach to train me for the event. While I’m confident that he knows what he’s talking about and will be well capable of designing a programme to prepare me for the event, there are two other obstacles to success.

The first is my inherent laziness. Family and swimmers who trained with me will remember my lack of discipline when it came to training. Sure, I trained, but rarely as much as I should have, and if it wasn’t for the fact that my sister was more dedicated than I, I’d have remained in bed a lot more often when the 4:45am alarm went off. Still, that’s my cross to bear and I can only resolve to force myself out of bed in the morning as required.

The second problem is my weight, or more specifically the surplus of it. The advantage gained by extra weight travelling downhill is more than wiped out by the disadvantage of carrying said extra weight uphill, so in an event with 5000m of climbing, being 89.5kg is a distinct handicap. In September I was weighing in at 93.4kg and the commencement of cycling training, combined with a mini-diet, got me down to 88.3kg by November as which point I stopped the mini diet. The idea was to see if I could maintain the new lower weight for a while before making another step down. Christmas was the big hurdle, but I think I did OK to limit the weight gain to about a kilo.

Anyway, the scales tell me I consist of 20.5% body fat, leaving my non-fat body weighing 71.2kg. If I could get to 10% BF I’d then be down to 78.3kg or a 13% weight loss. That should help my climbing be something less than glacial! The plan at this stage is to do nothing until I’ve completed the MAP test, as the results are useless if I’m tired or lacking energy for the test, then to reactivate the mini-diet in stages to get to my goal weight. However, if I’m losing weight anyway as a result of following the training program, there’ll be no need for the mini-diet. Time will tell.

Getting sized up for a bike fit last month made me realise that although I’m fit and healthy, I could do with some gym time. Sure, I’ve plenty of aerobic fitness, but I know I’ve plenty of muscle imbalances contributing to posture issues, both while running and cycling. For example, my stomach muscles are pretty weak, but my lower back muscles are quite strong, so my pelvis ends up tilted. Running and cycling take care of my legs, but I don’t do any upper-body exercise, so I figured it was time to join a gym and hit the weights.

I knew that I didn’t want to do any classes, and that all I wanted was access to a combination of free weights and machines, so most of the elaborate gym memberships were too expensive and a waste of money. Fitness First and other start at $80/month and I wasn’t going to use enough facilities to warrant that expenditure. Luckily, I found a local gym, Fresh Fitness, five minutes walk from home, which had a special offer of $379 for a year’s membership, or roughly $31 per month. I checked it out and, while basic, it had everything I needed, so I signed on the dotted line and went along for an assessment and to get a weights programme drawn up for me.

I told the instructor I’d prefer to be doing compound free-weight exercises, rather than using machines, and while that’s a bit adventurous given my current state, the program I have is aiming in that direction. The fun part of the assessment was when I had to do press-ups and chin-ups; years of neglect meant I could only manage eight press-ups and two chin-ups! Yes, two! Oh well, at least I can only improve from there.

Tomorrow will be my sixth session and the exercises which were killing me are now merely hard, the ones which were hard are easier, and the ones which were easy have warranted weight increases. The good news is I’m now up to 10 press-ups. I’ll be a brick shithouse in no time :-)

Sunday morning saw my return to the triathlon scene after a couple of months off, competing in the Cronulla Olympic Distance Triathlon With all the weddings and buck’s parties after New Year’s I hadn’t done all that much training, and when I started up again a couple last month I immediately got shin splints from running too fast too soon. Still, I’d paid my entry fee so figured I might as well do the race.

I had to head down to Cronulla on Saturday to register and drop my bike into transition, then return at the crack of dawn on Sunday morning for the actual race. Saturday evening was nice and warm, with decent size waves promising to make the swim eventful. I’d been swimming at Bondi earlier in the day having fun in the waves, and since the ones in Cronulla were breaking much cleaner all was looking good. Race start was scheduled for 0645, and my wave was scheduled for 0745.

Woke up on Sunday morning and must have been a bit dopey, as I was leisurely eating my breakfast when I realised I should have left 10 minutes previously. The transition area is closed off before the race starts, so, although I wasn’t starting until 0745, I still had to have all my stuff organised in transition before 0630. I managed to get into transition just as they announced it was now closed, so I was a bit rushed in my preparation. I set everything up and walked out of there to join the pre-race toilet queue. While standing there I realised that not only had I still got my sunnies and running cap still with me, I’d also left all my race gear (lycra shorts, top & rash vest) in transitions, meaning I’d nothing to wear for the race. Thankfully they let me in to get my gear!

I ambled down to the beach about 10 minutes before my wave start, noticing that the waves were considerably more confused than yesterday evening, but, despite not having done any swimming since the beginning of December, I wasn’t worried. Some poor guy in the wave in front of me couldn’t get past the break: race effectively over after three minutes. After a brief instructive chat from the Technical Official, the horn sounded and we were off. I got going reasonably well, ducking under the incoming waves, but there was a lot of water moving around and you could really feel the pull if you came up too soon after the wave had passed. I did it twice and got sucked back a couple of metres, but that was the worst of it.

Out to the buoys, left turn for a few hundred metres then back into shore, constantly watching for a wave to catch in. Managed to catch a beauty, body surf the last 50m and stand straight up on the beach. Due to the big waves the swim had to be shortened from the expected 1500m to closer to 1000m, and relocated further down the beach where the surf lifesavers deemed it was safer. The downside to this was we had to run about 1.5km to get back to our bikes. Not ideal for me really, but it wasn’t too bad in the end.

Once out on the bike I resolved to take things easy enough not to fry myself on the run, especially since I’d had shin splints up until a few days previously. It was a two loop, out and back course, and it wasn’t until I reached the turnaround that I realised I’d had the wind behind me up until then and the way home would be a tiny bit harder. Towards the end of the bike my lower back was hurting a bit, just as it had done in Canberra, reinforcing my belief that the bike shop sold me a frame one size too big, so will have to trade it in before next season. I rode into transitions feeling fine and wondering what shape my run legs would be in.

It turns out that cruising the bike worked beautifully and my legs were fine, so I just concentrated on settling into a conservative pace so as not to wreck my shins again. The course had 4 small inclines per lap, which, although not super steep, were enough to prevent me settling into a nice rhythm. I was careful not to drink too much water or electrolyte, fearing that bloated feeling with too much liquid sloshing about, but things went smoothly and I crossed the line in 2:34:10.

Spilts:

In retrospect, I went way too easy on the bike, being a full eight minutes slower than the last time I did this distance (albeit on a different course), though my run was almost four minutes faster which I’m pretty happy with.

That’s it for triathlons for this season. Next race is the Sydney Morning Herald Half Marathon on May 17th.

A couple of weeks ago, I finally got around to buying myself a new road bike. I’d sold my last one before we headed off to Canada two years ago, and my return to triathlons was going to be seriously undermined by the lack of a road bike.

In a bid for frugality, I decided to forego the heights I’d attained the last time and focus on something a little lower down the bicycling chain. Malvern Star are an Aussie brand, renowned for making kids bikes, who’d lost their way over the last few years when it came to road bikes. However, their new 2009 range has been getting rave reviews for putting decent frames together with good component packages at excellent prices. Just what I was after.

It took me a while to find a dealer stocking the road bikes, but once that was done, and $1100 later, I was back to being a cyclist again. A few hundred more for pedals and a decent helmet and I was ready to burn up the tarmac.

Imagine my surprise when I headed out at 6:30am one morning to find that, despite lots of running over the previous few months, and despite a resting heart rate hovering around 40bpm, my legs still felt shite on the bike. I guess that proves the specificity principle - that being fit in one sport doesn’t necessarily translate to being fit in another.

No doubt perseverance will prevail, as it almost always does, and as I slowly build my weekly mileage things will start feeling better. There’s a lot to be said for riding down to La Perouse in the early morning, though so far I’ve avoided travelling in the other direction to Watsons Bay. I still hate going uphill!

It’s been a couple of weeks since I signed up for the running clinic and things are going pretty well so far. I’ve been running three times a week, anywhere from 6-12km at a time, and the results are starting to show. My cruising pace is now about 5:20/km, which is a step up for me and should mean I have no problem breaking 50mins for the 10K. I’m going to try a run faster on a single run next week, maybe doing 2-3km at 5:00/km pace and see how that feels.

Speaking of racing, I’ve entered the Turkey Trot here in Vancouver, on October 8th, so I’ve 5 weeks left to train. Heading off to Montréal next weekend, for five days holiday with Jacqui and her Mum, will put a dent in the training plan. Maybe I should bring my running gear with me?

I’ve also managed to sort out my running issue which meant that I’d get really sore calves after each run. I’m landing a bit more flat-footed and not so much on my toes, and have stopped pushing off on each stride, instead trying to “peel” my foot off the ground. It’s working so far, even allowing my to run uphill without destroying my calves, though I’ll have to wait and see if it’s going to cause other problems instead. So far, so good anyway.

Last night I signed up for a 10K Running Clinic with The RunningRoom. It was a spur of the moment decision! Jamie, one of the guys in work, runs quite a bit and had recommended these guys, so, although I’d missed the first week, I decided to go for it.

The course costs $75, which is nothing when you consider what you get in return: a technical running shirt, 2 instructor-led runs per week and a weekly talk on a topic related to your training. The talk this week was on shoes, though nutrition and biomechanics will be covered in coming weeks, which I’m looking forward to.

Last night was my night, so I wandered down wondering what I was in store for. All the usual questions: how fast is the group, are they friendly, etc.? The talk on the different types of running shoes was pretty interesting and well presented, with Alex, the shop manager, exhibiting a pair of feet with absolutely zero arches! Talk about flat feet!

I was less than enthusiastic when I found out that the run on the agenda was a 4km time trial. Seeing as how this was the second week of the program, I was being thrown in at the deep end. The idea was to set a time so they could group us into our pace groups, so we were told to run as fast as we could without killing ourselves. We were taken down to the seawall where there are kilometre markers along the run route and one of the instructors was at the 2km mark to provide splits.

There’s about 20 in the group, none of whom I’d met before, so I wasn’t sure what to expect. We all started together and I hit the front early, a little bit worried that I was setting off too fast. I felt fine though, so just kept going, even though my HRM was telling me that my heart rate was about 20bpm more that it usually is when running – probably the chilli chicken and beer I’d had for lunch – not exactly ideal preparation!

The tentative plan was to stick to a fixed pace until the 3km mark and then pick it up towards the end if I hadn’t spewed in the meantime. I hit the halfway mark in 10:15 feeling a bit out of breath, but nothing serious. At the 3km I still felt OK, so I picked up the pace a little and managed to finish in 20:29, splitting 10:14 for the second half. Even better was that I had beaten everyone else by almost 2mins which was a bit of a surprise – we’ll see how I go once the distance increases though!

So, the journey has begun. Hopefully the fact that I’ve joined a group will force me to be a bit more disciplined in my approach to training. Time will tell…

Myself, Marc, Kevin and Billy had signed up for The Gong Ride on Sunday morning, so I had to cut the Budgie 100 celebrations short and get to bed early to try and avoid a hangover. Sunday was another day of shit weather, though pulling out of the race wasn’t an option as I knew Marc would ride regardless and it was also the 25th Anniversary ride.

This didn’t deter Billy, who phoned in from his warm bed to say he wouldn’t be getting up. We found out later that day that he’d just got engaged (and Lisa pregnant – not that morning obviously) so while people might construe that as an excuse, his prior form would indicate that he’d have stayed in bed regardless.

Out the door at 5.30am, drive to Centennial Park to meet Marc, get the bike out of the boot and ride to the start of the event. Kev showed up a little later and we were ready to start around 7am. The target was to ride the 90km in under four hours, so we needed an average pace of 22.5km/h. With the numbers of people doing the event estimated at up to 10,000 there was always going to be some congestion en route, and it turned into a pretty slow start until we got out past Cronulla and things thinned out a bit.

It was raining on and off, and the wind was in our face the whole way, so the four hour target didn’t look feasible. I was tempted by the muffin stop at Loftus Oval, but Marc was determined to break four hours and didn’t want to stop. The event held personal significance for him as his Dad has MS, so I was more than happy to have him set the pace. Shortly after Loftus Oval we were joined by those who had signed up for the 56km option and the pace dropped off again as we tried weaving through the crowds.

We entered the National Park at Waterfall and had to wait for a motorcycle escort down the steep hill into the park. There’d been accidents on this stretch in previous years, so everyone was forced to slow down. Once at the bottom we had plenty of climbing ahead of us until we exited the park at Otford. Despite having done the ride with Kev last year, I was suprised when we arrived at Otford without too much climbing at all. My memory had obviously exaggerated the severity of the climbs!

We were now out on the exposed coast road and the wind & rain were still present. We got held up again waiting for a police motorcycle to escort us down Bald Hill to Stanwell Park, but once that was over it was a realtively flat run to Woollongong. By the 15km marker I was getting pretty fed up with the day as the weather was starting to piss me off, so I decided to leave Marc and Kev behind and get the final 15km over with as quickly as possible.

By this time we were riding on a bike path instead of the road, so our speeds were down a bit, but I found a big mountain biker to draft off for a few kilometres and then was on my own for the remainder. The finish seemed to take an age to reach and once it was finally in sight I rounded a corner only to find one final hill to climb and after that it was all over!

A quick massage later and we were off to find a pub and reward ourselves with beer and food. The total time for me was 4h12m, but once stoppages had been removed it was 3h50. Both Kev and Marc also made it under four hours, coming in at 3h57 and 3h58 respectively.

Marc’s Photos

Well it was an active & eventful weekend!

Saturday saw the running of the inaugural Budgie 100 down at Iceberg’s Pool. It all started a few months ago…

A whole gang of us were around in Mikey’s place having a poker night, we were hammered and Goz turned to me and challenged me to a swimming race, specifically a 100m Free. I agreed and thought no more of it, partially because I just assumed it was drunk talk and partially because I really didn’t want to race as that would mean I’d have to do some swim training and I couldn’t be arsed.

All was well for a month or two until Graeme, who had overheard the challenge, resurrected it, christened it the Budgie 100 and started organising. The race was on, and there was only one rule: you had to wear budgie smugglers, or Speedos to you non-Aussies. We had about six weeks to get organised, which is why I started doing some lunch-time swim squads a few weeks ago.

Anyway, Saturday comes around, it’s cold and raining and the pool is outdoors and not heated. Not very appealing, but there’s no going back now. Graeme had hired two lanes at Icebergs, organised a trophy and got some sponsorship prizes! I wandered down to the pool with my support crew (Jacqui, Denise, Mark & Alannah), arriving just as the first heat got going. Bit of a panic as I thought I’d have 20 minutes to get organised. A quick stretch and it was my turn, with the fastest time so far being a 1:07. I dived in, my goggles came off and I couldn’t really see where I was going, as I was trying to keep my contacts from falling out. Not an auspicious start, but I finished in 1:06 to be fastest qualifier for the final.

I borrowed Graeme’s goggles for the final as I was taking no chances. Thankfully this time they stayed on and it made a huge difference. Managed a 1:03 in the final to win the inaugural Budgie 100 and walk away with $50 in prize money, a trophy which will have my name engraved on it, and a Nike laptop bag! Not bad at all. Goz finished in second and John came third.

The ladies followed up with a 50m Breastroke which was won by Helen, a fact that disturbed the Aussies no end, as it meant that “northern monkeys” had won both races. The men’s race finished Ireland, South Africa, South Africa with Jason as best Aussie in 4th ;-)

So, an excellent day despite the weather. The first year was a resounding success and it looks like I’ll have to phone in a result from Canada next November! Better start training.

PS: Great organising effort Reidy!

Stuart’s Flickr Set

I’m taking it a bit easier this week in the run up to the Budgie 100 and the Gong Ride this weekend. Did nothing on Monday as I had to bring the car in for a service, so no sysling commute. Ty was up from Canberra on Tuesday so I skipped my swim session and went for lunch with him instead. Cycled in and out yesterday and today, then went for a short run on the way to today’s swim session.

400 FS WU
5 * 100 FS on 1:40 (1:22)
3 * 200 FS Pull + Paddles on 3:30 (2:53)
6 * 50 IM Order on 60 (47)
Cramps
Total: 1800m

Got cramps about 40mins into the session, which always seems to happen to me. Obviously not hydrated enough before starting, and the extremely salty water doesn’t help either.

S: 1.8km – B: 33.3km – R: 4km

A good effort this week. Forgot to write as I went along, so here’s a summary.

Bike: Mon AM around the park with Marc, Wed. AM around the park solo, Fri AM to work via La Perouse, again solo. Marc was supposed to come along but baby troubles intervened.

Swim: Tuesday lunch, Mark was in Tasmania and backup coach was a no-show, so did my own thing. Skipped Thurs lunch as was pretty tired.

Run: One run on the way to Tuesday’s swim. Uphill bits buggered my calves. Will have to avoid, or walk them next week.

400 Various WU
2 * 100 FS on 1:40 (1:23)
2 * 200 FS on 3:10 (2:52)
2 * 300 FS on 4:50 (4:34)
2 * 200 FS on 3:10 (2:55)
2 * 100 FS on 1:40 (1:25)
100 Easy
8 * 50 FS Pull w/ Paddles on 50 (42)
Total: 2700m

S: 2.7km – B: 157.6km – R: 4.5km

Got organised today and put last week’s plan in action. Ran to the pool, did the swim and attempted running back. Problem was the pool is so bloody salty that I was on the verge of cramping by the time the session finished, so I only got halfway back to work before having to stop for a stretch and walk the rest of the way! Still, running felt OK so might try and do some more of it.

The session was a good one. No messing about and constantly moving. Racked up a pretty comfortable 3000m with a few minutes to spare. Stroke felt good and 1:25 pace is no trouble, though I still tire rapidly once I pick the pace up beyond that.

500 Free
6 * 50 Free on 55 (40)
3 * 100 FS on 1:50 (1:25)
3 * 100 FS on 1:45 (1:25)
3 * 100 FS on 1:40 (1:25)
100 Fast (1:14)
100 Easy
3 * 100 FS on 1:40 (1:27)
3 * 100 FS on 1:45 (1:28)
3 * 100 FS on 1:50 (1:30)
100 Fast (1:25)
100 Easy
Total: 3000m

S: 3.0km – R: 1.5km