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.

Backyard track

Over the last 6 months I have fallen in love with MTB riding. I am also lucky enough to live on 5 acres and so I figured its about time I built a track for my sons and I to ride on.


This is my first crack at it and I intend to add to it over time.
I hope the kids get a lot of use out of it.

2010 Careflight Woodford to Glenbrook Classic

On Sunday my son Kieran and I competed (pfft) in the 2010 Careflight Woodford to Glenbrook Classic or the Woody Worlds. This race is a 30km mountain bike race along the Oaks Fire Trail from Woodford to Glenbrook. It is a charity fundraiser for Careflight.

This was our first crack at the "Woody Worlds" and we had a great time. Fantastic even that is run very professionally. Kieran and I didnt start in our age groups as we were keen to ride together in our first event, so we started in the "final wave" at the back of the pack but ahead of the runners.

I was glad that Kieran and I had riding this course a couple of weeks ago so we new what to expect. Our ride went pretty well and overall our time was a lot quicker than a fortnight before. Kieran got a flat tyre and that held us up for probably 10-15mins but its all part of the experience.

I have to say that in hindsight, I am disappointed in our time. Obviously the puncture didnt help but I think that overall we were too conservative. I am already looking forward to next year when I am really going to push hard, and probably blow up before I get to the helipad.

I love this sport.

My MTB Dream

On Foxtel the other night I watched a race called the BCBike Race. I was instantly hooked and this is now my dream to compete in this race.

Basically it is a stage race over 7 days (approx 70km each day) over British Columbia in Canada. The only thing stopping me competing in next years BC Bike Race is lack of funds for the airfare and lack of fitness! Other than that I'm there. For me now I am in another race. A race to find the funds to get there and the fitness to finish, all before my body gets too old to contemplate it. I have a dream, now to turn it into a goal.

The BCBike race site www.bcbikerace.com descibes it as...

"Picture this... one epic journey... two mountain bike tires spinning toward a common goal... three podium spots awaiting at the end of each stage... four scenic ferry sailings... five mental breakdowns on your quest to the finish... six nights to meet new friends from across the globe... seven days of spectacular west coast mountain biking... and countless incredible tales of your legendary adventure that will keep you pumped for weeks to come!

With an epic route designed and endorsed by super endurance mountain bike racer, Andreas Hestler, BC Bike Race is in a class of its own. The lure of riding the best of BC's world-class mountain bike trails has already attracted a broad range of BC Bike Race competitors, from hardcore weekend warriors to some of the world's finest mountain bike stage racers.

So join us...with the best singletrack in the world, and 96%+ racer completion rate, this is an experience you won't want to miss! It is the ultimate singletrack experience!"

The Oaks

Well I have lost my Oaks cherry....

My son and I hit the Oaks Fire Trail run on Sunday. Ever since I have taken up mountain Bike riding I keep reading and hearing about this "must do" ride and I have to say I was not disappointed.

At just short of 30Km, it is the longest single ride that we have done to date and I was nervous about that aspect. I really think the training that I have been putting in lately really helped, particularly with some of the steep climbs.

This ride has a little bit of everything. The first third had some steep climbs and sharp downhills. The middle third fast exhilerating fire trails where we really built up some speed. The last third was great singletrack that really we both loved.

The singletrack had a bit of everything, fast flowing sections, some great rockgardens with a couple of big drops and a last technical steep climb just to keep you interested.

I was completely invigorated after this ride and I am looking forward to riding in the Oaks Classic in a fortnight.

Training

Well with the short days in winter and work / family commitments, I am really struggling to get any decent rides in. This is coinciding with a period of maximum motivation and so has been a little frustrating. My solution has been to buy a fluid trainer and it has been great. I have been on it nightly doing High Intensity (for me) Interval Training (HIIT).

For me this means:

10min warm up - Second lowest gear, moderate cadence
2min work - Second highest gear, high cadence
2min rest - Second lowest gear, high cadence
2min work - Second highest gear, high cadence
2min rest - Second lowest gear, high cadence
3min work - Second highest gear, high cadence
2min rest - Second lowest gear, high cadence
3min work - Second highest gear, high cadence
5min cooldown - Second lowest gear, moderate cadence

It has been a great hit out for me and I can really feel improvement in fitness.

Last night though I changed it up to try a Long Slow burn. 1hr in about 4th gear at high cadence. Whilst it isnt as lung busting as the HIIT workout my calves were cramping after about 45 mins as were my guts.

Calves are REALLY sore now and I hope they calm down before my son and I hit the Oaks trail for the first time on sunday

A bit more about me

Age: 42
Weight:91kg (Was 100 at one stage)
ride: 2005 Giant Yukon

Goals
Weight 85kg

Well here we go.....
Here I sit, 42yo guy who has just started out on a fantastic journey. A journey of self improvement, fitness and fun, and it is all on the seat of a mountain bike.