The weather in Perth of late has not been overly comfortable so this week would be a battle with both the body and the elements. Also to start the week I had an afternoon of water skiing on Sunday and a circuit with Training with Dave. This was going to be a hard week….
Our first WOD of the week was all about upper body; hang power cleans and hand release pushups followed by a 200m run for sets of 20-15-10-5. This was after a 10min warmup of volume trainingwhich involved sets of 3-4 pullups on the minute. My first set for 20 I managed with 40kg on the bar and began the 2nd likewise but after almost dropping it on myself I scaled to a more managable 30kg for the rest of the WOD. The pushups went the same way, full for the first set and a bit before scaling down to knees and by the end I was luck to just push out a normal pushup. Finishing time was 11:26.
Wednesday was another smash in the heat & humidity. Warmup consisted of 4 rounds of 15 kettlebell swings + 20 walking lunges. Then the main event; 100 pullups for time with a 50m sprint at the top of every minute then returning to the pullup count. No mean feat with the conditions, but I managed a reasonable 7:57 although I have some decent blisters to show for it.
By Friday the body was starting to feel the sessions of the week and the heat was not going to help. Tonight was to be no reprieve, Deadlifts & everyones favourite – Burpees in sets of 21-15-9. All this after a ‘warmup’ (I used that term lightly) of 20m sprints – 6x forward, 4x backwards, 6x side to side running, 4x heal kicks & 3 rounds of 5x pushups & 10x air squats. My 1st set was with 70kg on the deadlift and full burpees, halfway thru the 2nd I had to scale the weight to 60kg and the burpees were getting hard. I kept the 60kg again on the final round but the burpees became pushups. Time was 6:50, nowhere near the 3.50 ballpark of the front runners but a good place to be after only 2 weeks. The night was then finished off with a stretch session compliments of Amy.
For those that were keen there was a special Saturday session to be held at the South Perth foreshore. Due to other commitments I was unable to make it but the Little Lady was able to attend. Dealing with temps near 40C this was going to be a hard sesison. The workout was done in teams of 2 (with only 1 member working at a time), with a goal to complete; 100 Thrusters, 100 kettlebell swings, 100 Burpees & a 2km run for time. The Little Lady and her teammate finished in a very respecable 22.42.
I am going to enjoy a weekend of forced recovery ready to face what Chad has in store for us next week.
Well it’s been a busy week for me on the bike and I’ve started 2010 with all guns blazing, managing to get out for 3 rides this week. My goal for the year is to keep this up and I’m aiming for 5000+km on the bike, both road & MTB. Hopefully this will increase my cycling capacity and make me more competitive at races as well as being good for my health and dropping a few kilos (that will in turn help me on the hills).
Tuesday SPR ride
I dragged myself out of bed nice and early for this, was a struggle but slowly getting used to it. The weather was cool, rather nice after all the hot days of late. On arrival it was good to see Andrew join us for the morning along with the usual regulars.
We headed west along Mounts Bay Rd with a nice cool breeze at our side, it was going to be a nice ride today. Heading thru the back of Dalkeith I got dropped on the usual hill but caught back up after the top with the help of Matt and 1 of the other guys drafting me back. Andrew was bouncing off the back of the group with me as well, the pace was a little quicker than usual thru here.
Next was that lovley lil hill thru Mosman, 1 day i’ll make it without dropping to the lowest gear I have, especially when the ‘Flying Finn’ does it on the big ring of his TT bike (bastard :p). The rest of the group were waiting at the top for me at the regroup point, we headed off soon after, once 1 of the group had ducked back to pick up a dropped tool bag. Its quite a scenic ride thru the back of Peppermint Grove & Mosman especially with a cool clear morning. One day i’ll stop and take a few photos.
The group continued on thru East Freo and back towards the river again. Again I got dropped off the back here with Andrew, but we continued on at a steady pace and caught glimpses of the group now and again, but never quite able to get back on.
Heading back up the Freeway PSP for coffee I lost Andrew somewhere, but it was good to see so many out commuting to work and reaping the benefits of cycling. On arrival at Atomic, Dave had already ordered my hot choc so was able to sit down and catch my breathe a bit. Dave said they had only just gotten in so I wasn’t too far off the back. Michael also dropped in to say hi after attempting to make the novice ride but just missing them.
Thursday morning required extra motivation to get out of bed, but I managed. Headed off and it was feeling pretty cool with a light breeze until Riverside drive where a very humid breeze swept in off the river. On the way a fellow SPR rider zipped past hoping to get to the start of the fast group ride on time.
On arrival at the Bell Tower I found the rest of the Sweeper ride group there which included Lee and Dave. Maybe Lee was feeling guilty after all his running of late and us hassling him about it (remember Lee friends don’t let friends run 🙂 ). We started off soon after at a nice steady pace, but could already feel the effects of the humidity creeping up. I fell behind on the usual hill, nothing new there, but slowly improving. I hoped to get back on at the top but someone in the group put the gas down and they were gone.
Continuing on I found Toby waiting for me at Stirling Hwy, he was recovering from a Jacob’s Ladder workout the night before and wasn’t keen on the fast pace either, so we set off at our own speed. The roads are nice and quiet at this time of morning so it was good to just enjoy the ride instead of worrying about cars.
The rest of the ride was pretty standard other than a short stop to find an annoying clicking noise coming from my bike, which was very intermittent and hard to track down. Toby ended up finding the problem after watching my wheel spin down and noticing the speed magnet on my back wheel just clipping the sensor. That sorted it was back to a peaceful ride back to the coffee shop, via the back streets of Como & South Perth.
Dave & Lee had already arrived with Lee heading off for work and Dave preordering our post ride refreshments. We had the usual chat about the ride before heading our respective ways for the daily grind (well except me who was still on holidays).
Saturday SPR Ride
To round out the week I did the usual Saturday SPR ride. This morning was a bit discombobulated, got halfway up the road and realised I’d forgotten my water bottles, not good on a day that will be hot. I quickly ducked back to grab them to save the pain later. En route to the start point I ran into Matt and we had a quick chat along the way. On arrival Michael was already there and getting along well with the rest of the novice crew. I dropped around and said hi to a few others before Toby finally arrived.
The route brief was given and ended up being the reverse to what was posted, but no biggy and we headed off. The group kept a nice steady pace, somewhat slower than usual I think, but that was probably due to the large turnout and trying to get everyone thru the lights. We headed down Canning Hwy with no problems and then up the hill near Alfred Cove, long and slow. I dropped off the back here on the way up. We turned into Stock road and I made good time to try and get back with the pack, but due to 2 consecutive red lights I didn’t quite get there and ended up not catching them again.
By now I was into a nice rhythm and kept that up for the rest of the trip only being bothered by a territorial Wattle Bird that i thought was trying to hitch a ride but instead was dive bombing me, lil bastard. On the home stretch near the Causeway the fast group ended up catching up with me and I tailed them along Riverside Drive until I caught another red and a stalled truck. I dropped into the coffee shop and caught up with everyone and how their rides went. Most notable was Brendan having a mini stack after perving instead of looking where he was going…lol!!
I then headed home throwing in and extra loop around Burswood to rack up some extra km and to enjoy the ‘scenery’ since it was such a nice day.
All in all a good week just short of 200km, hope to have many more like it. Safe and happy cycling.
Today they forecast an early shower but that failed to deliver, they forecast a top of 23C but it was warmer but there was a decent breeze (headwind at some points). I did the usual struggle out of bed and get myself sorted, didn’t want to be late today as was meeting CasualCyclist to take him for his first SPR ride and he was meeting me at my place. Durx was to join us but wussed out after an apparent late night, so he would meet us at the usual start point.
CasualCyclist arrived and after topping up the air in his tyres we headed off. The ride was fairly routine, but did notice a lot more people out than usual at that time of day. Maybe the warmer weather is bringing them out of hybernation. Also there was a fair amount of activity about with the Burswood open air Cinema in construction and the Camping & 4wd show on the foreshore.
We arrived before time and found Durx already there chatting to Lorraine. Madrapper was late as usual but with a 20km warmup u can’t blame him. He got in just in time for the pre-ride briefing. The route was explained and Global_Bean got a ribbing for his Movember efforts 🙂 The turnout was pretty good with 50-60 riders along for the trip.
The pace was steady on the head out and I kept 2nd wheel for most of the way to the split. After the split the pace picked up a bit on I was hanging off the back a bit on the long gentle uphill to Midland Rd. Along this stretch CasualCyclist got dropped, more used to the slower pace of an AUDAX ride he struggled with the pace the front runners were setting. A few more rides with the SPR crew and he’ll be up to speed.
After the turn onto Midland road Kim(thanks for the leadout) dropped back to help get me back in touch with the group, along the way we picked up a few other stragglers including Madrapper who was yo-yoing off the back also. We caught up just as the group hit some road works, so there was a chance to recover from the extra effort. From here I kept the wheel and avoided being caught snoozing til Guildford Rd. I continued to hold on for the 1st half of Guildford Rd but was bouncing of the back a bit, just staying in touch thanks to a few red lights. Once the rolling hills hit though I was off the back for good and just couldn’t seem to bridge the gap. I kept the group in site til just before East Parade where I caught a red and lost them.
With not far left to go I continued on at a steady pace picking up another rider who also got dropped. We continued on to post ride coffee and arrived only a few minutes after the rest of the group. I thanked Kim for the assistance and a few of the lads commented on my improvment since starting with SPR. I may soon keep with the group for the whole trip.
Post coffee a few of us headed up to Kings Park to watch Stage 1 of the Tour de Perth, where a few of the SPR crew where taking part. It was good to have a club presence and get the club colours out for show. We stationed ourselves on the climb just before the finish line, where we hoped most of the action would take place. The Womens race was pretty much in the bag about half way thru with Queensland’s Ruth Corsett dominating the race, and the group finish was a sprint for the remaining places. The mens on the otherhand came down to the line. Graeme Brown was in front coming up the climb but it hink went too early on the sprint as he couldn’t hang on and ended up 4th, getting pipped by Richard Lang. Perth’s own Travis Meyer held on for 2nd place which was enough to secure him the Green leaders jersey at the end of the day.
Well it was a struggle to get out of bed this morning and almost didn’t happen, but I dragged my lazy arse out for a ride with the crew. The weather was looking good, not too hot but did become humid. The wind which has been a factor over the last few weekends was pretty light today, just the way I like it. Enough to keep you cool but not too much that you feel your riding nowhere.
I headed off to the start and got there just in time due to the procrastination about getting out of bed. Thankfully the front tyre (thanks Lorraine) was holding up after having to find a temporary til my new one gets here from the UK (bloody postal strike). The real test would be to complete the ride without issue. Lorraine and Dave were already in the waiting SPR group.
Today our course would take us thru the city, out Scarborough Beach road and return via West Coast Hwy and Dalkeith. After taking off I forgot to start my Garmin 705 til halfway thru the city, so I missed the first few kms from the start. Going thru the city was a constant barrage of red lights but we eventually came to the good ol Mount St hill. Just before hitting this someone pointed out that my rear was flat. Think it was more a case of the tyre struggling under my hugeness but i put a bit of air into it for good measure.
The group continued on to Thomas Rd/Loftus St and I caught up with the help of yet more red lights. Scarborough Beach road was a fairly routine affair and I continue to maintain contact with the main group thanks to the constant red lights. A few individuals will need words about the dangers of running red lights as some incidents occurred. Halfway out the split took place and soon after I dropped off the back. I did manage to keep a few riders in sight for the rest of Scarborough Beach Road and half of West Coast Hwy.
West Coast Hwy was a nice ride today, the wind was light, more of a breeze and prooved to be refreshing. Most of the trip I kept a rider or 2 in sight til near Swanbourne. As I turned off West Coast Hwy a few of the fast group came flying past and a few more met me at the Stirling Hwy lights in Claremont. Heading thru Dalkeith is a fairly easy stretch and you can lift the head and see how the other half lives, with their mansions and glorious river views along Jutland Parade and surrounds. Here a few of the fast group stragglers came thru, I held for a brief moment but they were soon gone.
The final stretch thru Nedlands and along Mounts Bay road was uneventful but i had noticed the front was getting a bit light on air. I was glad it had survived this far and was looking forward to my hot choc. On arrival I found Madrapper and Lorraine had just arrived 5-10mins earlier (so I wasn’t too far off the group) and had already ordered our post ride beverage. We had the usual post ride discussion and discussed the plans for our Perth International Track GP outing tonight, before heading home to relax.
Route stats (1st few kms missing)
Full route (previous ride)