My Southern Sojourn

Just got back from a family holiday at Canberra & Lake Crackenback.

Had a fantastic time and managed to get a lot of riding in as well which was great.

Canberra - Rode Mt stromlo for the first time, with my son and it was fantastic. Was nervous that it would live up to the hype here and elsewhere (including in my mind) and was NOT disappointed. I loved Skyline and the Luge and even the climbs in the switchbacks were interesting. Perfect riding. My son stacked twice without lasting injuries so there was even some comic relief.

Lake Crackenback - I was really hopeful of some good riding in the Snowys. I had read good reviews of the XC trail around our resort but I have to say when I got there I was disappointed. The track has some singletrail but most of it is merely mown grass. Very little technical stuff and no real climbs or descents. In the end I still enjoyed riding it every day because I was able to work on some skills that I dont usually get a chance to on more challenging tracks. Also I found the track more interesting the faster you go (more flowing). The highlight of riding the traccks at the resort was being able to stop mid ride and swim in the Thredo river. I did actually find a good trail to ride to Thredbo diggings that was more technical and interesting.

Can't wait to go back to Stromlo though!

Big Changes!

The Christmas break has been a massive time of change in my life, most for the better.

As a result of many hours on the fluid trainer, watching what I eat and staying off the beer, I have dropped 10kg and increased my strength. Totally different outlook on the world.

Stay tuned.

it hurts.....it HURTS!!!!

Following on from my previous posts about feeling flat since returning from Fiji, I am trying to get back "on my bike" and get some training under my belt to rebuild some semblance of fitness.

I have been really struggling though continually hitting a wall mentally, emotionally and physically and it has been a lot easier to grab a beer after work than grabbing a handlebar. Taking a lead from Scott Smith I have been trying to "take a step....repeat" on a path to motion and motivation however in my case they have been "baby steps". These baby steps have included simply getting on my bike on the fluid trainer and riding moderately for 30mins. Simple and probably useless stuff but thats where I am at at the moment, just need to get moving.

I have been reading a lot of interesting information by James Wilson lately and one thing that got my attention was his recommendation of using the Tabata Protocol for cardio training, rather than long slow cardio training. Basically it involves high intensity interval training but whereas pre-Fiji is was churning out 2min high intensity/3min rest repetitions, this protocol is based on 20seconds FLAT OUT smashing it followed by 10sec0nds rest and repeating for 6-8 reps. On first glance I thought that this fitted in perfectly with my "baby steps" principles so I gave it a bash last night.

It hurt a LOT. This protocol dumps you into O2 debt as quickly as possible and I was very quickly in a LOT of pain, including some chest pain that was troubling. I managed 5 reps before I couldnt continue. I have read up more about the protocol today and other sites recommend starting on 2-4 reps to begin with and only increasing as your recovery heart rate starts falling. This is what I think I will stick to fo rthe time being.

Its a very interesting concept though. It appears that there is a lot of scientific data showing that this method is most effective at increasing VO2 and anaerobic strength and there is no doubt that it is an intense cardio vascular workout. To me it just doent feel right that a mere 4mins of workout can provide such significant benefits though. At this stage I think I will keep it up and use this protocol every second day as part of a wider training routine.

She's home!

Just picked my bike up from the Local Bike Shop (LBS) after having to replace the rear derailleur tip.

It looks and feels like a new bike. Creak is gone, floppy left crank is stiff and responsive and th ebrakes feel nice and strong again. I can't wait to take it out and ride. It's exactly what I need to do right now.

Flat....

Since returning from Fiji, I have just felt really flat. For the first week that we were over there I really was firing and spent at least an hour a day on a stationary bike doing interval training. In the second week though I got floored by some nasty gastro bug and even after returing and recovering I have not felt great.

Last weekends debacle at Yellomundee at WSMTB Round 6 of the XC series was a wake up call. Before my derailleur exploded under me, it felt like my heart & lungs were going to do the same. Just as my bike is now in the shop getting a good service, I think its time I did the same for my body & mind. Time to bite the bullet, get off the grog and on my bike.

DNF!..........

Travelled out to Yellomundee on Sunday to race in Round 6 of WSMTB XC series. It was with MUCH trepidation that I registered for D grade again. I have not been on a bike for 5 weeks, since we left to go to Fiji. The first week in Fiji I went to the gym every day and belted out a hard hour on the stationary bike each day keeping miles in my legs and lungs, but a bad belly bug stopped all that and then too many Fiji Bitter undid any good that I had done. Since I have arrived back home I have just felt flat.....

So I enter the race with a sole intention of not coming last. I even had a race strategy this week of grabbing the rear wheel of a fellow D grader and seeing how long I could hold on. The race starts and I start my first lap, and the first time I have ridden the big lap at Yellomundee. I was successful in holding on to the back markers in D grade but as the early technical climbs piled on one after another, I thought I was going to bust a lung.

Sneaking past two D graders on a climb I rolled onto the first bit of flowing singletrack. It's at this point that I realise that I had it in granny ring which would not have helped my burning lungs. Smiling at the fact that I was finally not climbing and had it in a proper gear, I looked forward to getting some recovery happening to push on, but it just wasnt my day. Ripping around a corner on the flowing section of single track I briefly hear a weird dragging noise and then as I push pedals out of the corner, the give I felt and the loud "WOAH!" I hear from the rider behind me didnt sound good. My rear derailleur snapped off at the hanger. Nice day for a walk.

All in all not my day, but what it did do is reignite a flame to get back into training properly and continue this MTB journey. It was also great to meet some guys from www.bikesmoveus.com.au. There is definitely a great fraternity in mountain biking that includes all riders of all abilities. Just wish I discovered this sport when I was younger and fitter.

WSMTB Round 4 - Blue Gum Lodge

Well the whole family went up to Blue Gum Lodge for round 4 of WSMTB XC series.

Fantastic day on a fantastic circuit. A great event held and run by all the guys at WSMTB.

I have heard so many good things about this circuit that is only used once a year and it certainly didnt disappoint. even with my very limited experience I could see the work and mega hours put into this track.

My youngest son Lleyton had a great time in the Under 10's race followed by oldest son Kieran battling it out in the under 13's. This round I mdae the big leap from Novice mens to D grade. Whilst I have been training and really improving, this was probably NOT the round to make the change as Blue Gum is a lot more technical than Yellomundee. In fact when I registered, Erica from WSMTB even gave me this advice which I promptly ignored only for her words to come flashing back to me as I rounded the top of the "Palletive Care" section.

In the end I enjoyed the challenge although I placed motherless last in D grade. at least I know how much improvement I need.