Tuesday, December 23, 2008

Cristmas Break time

Well it's time for the Christmas break, which for me starts tomorrow. So with the family catch you with Carolyn's family on Christmas Day & catching up with my visiting cousins on boxing day the next few days will be days off the bike. I'll try & squesse a short weights session in on Boxing day. Then it's a bit of a holiday until 5th Jan. Will try to get some long rides in & am going to catch up with John up at Bright for a couple of days of solid riding in the hills. Hope everyone has a great Christmas.
Ride 70min
Deck squats 2 x 20
Trained with the 20kg today
3 x 4min OALCCJ
3 x 20 2A Swings
3 x 10 1A Swings
3 x 10 Snatch
2 x 10es Russian twist

22/12 Ride 70min
2 x KB classes today used 28 & 20kg

23/12 Ride 70min
KB class mainly used 20kg but did some 1A Jerks with 32kg for fun

24/12 ride 80min

Saturday, December 20, 2008

16/12 Ride 70min
45min KB class, went easy with 16kg
17/12 ride 70min
18/12 ride 70min
2 x 20 Deck Squats
OALCCJ 3 x 4min 24kg
GS Jump Squats 3 x 150 53kg
Renegade Man make + 2 x 10 2 x 16kg made this harder by adding a full rack squat to the movement.
19/12 was going to do an early ride in the hills, but with the rain coming in I decided to sleep in.
20/12 To make up for yesterdays slackness went & did the Hell ride with John & 200+ of our friends. Bike day with 4:41hr riding & 151.8km traveled. Caught up with Mitch Docker who's been busy getting himself ready for next season with Skill Shimano. Then it's home to take the boy's to the park for a play, then Flynn to Gymnastics, & then a walk down to the cafe. No time to rest after a long ride, too many family things to do.

Monday, December 15, 2008

Easy couple of weeks

Riley really enjoying himself at a wedding last Saturday night.

Well just had a 2 week break off the bike, with family visiting & birthdays. Still did some lifting, but went a bit easier so it's now time to get back into training for the Otway Odyssey on 21/2 & then the Australian Marathon champs a month later. Had a bit of good luck on Sunday as I brought a raffle in May at one of the races run by Geelong mountain bike club to raise money for toilet facilities at the You Yangs & managed to win myself a Custom made Baum frame. I now have the difficult decision to make about what I'm to do.

11/12 Deck squats 2 x 30

20kg 1ALCCJ 4 x 20+es

Jump squats 53kg 4 x 100

Renegade man makes 16kg 10, 9, 7es

14/12 Long cycle work-out with 24kg

Deck squats 2 x 20

1ALCCJ 15es, 20es, 15es, 10es, 5es

Rack lung 4 x 10es

15/12 Took 2 KB classes 45min each. First with 24kg & second with 16kg.

Will need to get out & do some serious riding over the next 13 weeks

Monday, December 1, 2008

Kona 24hr

Well the Kona 24hr is done for another year, & was a great race to finish the year off with.
Matt & myself had a good win in the pairs with a total of 28 laps & just missed on going out for another by 21sec. So the records looking good at the Kona with 4 wins, 1 2nd & 1 5th. Matt was happy as he finally got to win a race after 6 2nd places in adventure races. The courses were great, but I'm unsure of who's idea it was to put the hardest, most technical & longest lap as the second day course. At just before 6am in the morning decided to stop & talk to the guys who were going to make the lap change to the day courses (could afford to do this as we were 2hrs ahead) & waited around to be first on the new course, which they said was shorter & faster, teach me to listen to others, ended up being slower & harder, but Matt couldn't have been happier to have the extra rest.
28 56:31 15.92 Jeff Williams
27 01:00:39 14.84 Matt Tait
26 58:38 15.35 Jeff Williams
25 01:03:53 14.09 Matt Tait
24 01:04:05 14.04 Jeff Williams
23 01:20:28 11.18 Jeff Williams
22 54:41 16.46 Matt Tait
21 49:29 18.19 0 Jeff Williams
20 57:02 15.78 Matt Tait
19 49:44 18.10 0 Jeff Williams
18 53:54 16.70 Matt Tait
17 49:43 18.10 Jeff Williams
16 51:23 17.52 Matt Tait
15 49:38 18.13 Jeff Williams
14 50:39 17.77 Matt Tait
13 48:30 18.56 Jeff Williams
12 48:44 18.47 Matt Tait
11 45:02 19.99 Jeff Williams
10 48:41 18.49 Matt Tait
9 54:28 16.52 Matt Tait
8 44:22 20.29 Jeff Williams
7 43:33 20.67 Jeff Williams
6 43:48 20.55 Matt Tait
5 43:06 20.88 Jeff Williams
4 42:19 21.27 Matt Tait
3 42:39 21.10 Jeff Williams
2 41:30 21.69 Matt Tait
1 43:12 20.83 Jeff Williams

Family time after the race, down at Apollo Bay out on the rocks.

Wednesday, November 26, 2008


To reduce eye fatigue and improve performance and safety, photochromic technology automatically darkens and lightens the lens in response to the environment. That’s a huge benefit but it’s not enough. Athletes still need visual contrast when the lens lightens, so we created a lens color called G40 Photochromic. It optimizes visual acuity and depth perception with precise filtering along the light spectrum, maximizing performance in sports where split-second decisions demand the best vision possible. Trading distraction for comfort, the lens also eliminates the harsh blue wavelengths that stress your eyes. Sounds just like what I need for the Kona 24hr.
New glasses to try this weekend, thanks to Craig from Bicycles Inc for organising these for me. First impressions are great. I really like the Rose tint to the lenes, the way the glasses don't move on your face when riding off road & look great to always helps.

Tuesday, November 25, 2008

John's Sick, Matt's in

Well John's been working too hard, has got sick with a fever & a chest infection, so no racing for him this weekend. Matt Tait is a neighbour of Jason Jackson's & he has put his hand up to ride with me this weekend. Matt does a lot of Adventure racing, so has been training hard & will tough it out as what is 24hrs when you race for up to 4 days at a time.

The new Anthem X0

Riley chilling out with Milkshake & music

Saturday, November 22, 2008

17/11 Easy ride today 70min & just took 1 KB class went easy with the 16kg after yesterdays hard day.

18/11 Felt better today with the ride 70min & went harder in the KB Class with the 16kg. Did 260 OALCCJ in 12min & finished the last 4min at 20rpm, which is a 3rpm improvement

19/11 ride 70min easy

20/11 ride 70min hard on hills. Went into Bicycles Inc this afternoon to pick up the new Giant Anthem X0. Spent the evening setting bike up for me, cutting down steerer, Bar width etc, so I didn't train, but made Neil & Alex's do this
2 x 20 deck Squats
OALCCJ 16kg 4 x 4min changing hand on the 1min
3 x 200 Jump Squats 43kg
3 x 15 Jump Lunge Snatch 12kg
3 x 6 Renegade man makers Neil 16kg Alex 12kg
Both had a bit extra rest today b/w sets & trained well

21/11 Time to test out the new bike with a quick 75min ride around the Yarra trails. Making the change from Small to X-Small in the Anthem was a great decision & the new frame set-up is great. The Smaller frame is so much quicker in the corners. I found that I could really push through the corners with the bike feeling so much more stable. The new shock Geo seems to give a lot more change in performance on the 3 setting, & enables the bike to really climb, this may also be because the frame is now also a lot stiff. Didn't get a chance to do any real descending on the bike. but I'm sure I'll get plenty to time doing this at the 24hr next weekend. So the New Giants fast, the Geax Saguro Tyres are now on the bike, the Ergon GX1 grips feel great & make riding so much easier (check out what John has to say http://www.johnclaxton.blogspot.com/) so we are ready to race.

Monday, November 17, 2008


Welcome to John's & my latest Sponsor
"Ergon Bike Ergonomics" They will be surplying us with the best grips available. We will have a limited number of grips for trial at the Kona 24hr, so come & see us at the Giant tent, & check out the new bike, thanks to Bicycles Inc & Giant. After using these for the first time at the Scott 24hr, I have to say these grips rock. It's the first time I've completed one of these events with no hand pain. With these on my new Anthem X0 I'm ready to rip the track apart.

Sunday, November 16, 2008

What happened to Jim

13/11 Well Jim didn't turn up to training, but Neil & Alex showed up for some fun
2 x 20 Deck Squats
LCCJ 2 x 12kg 3 x 4min 132reps or 3168kg lifted overhead
Jump Squats 53kg 2 x 200, 1 x 250 First set was really hard, 2nd set felt a lot easiers & 3rd set was going so well I decided to do an extra 50, the last 20 really hurt.
16kg Renegade Man Makers 3 x 5
At the end of this we were all still standing, & Jim I'm ready for the challenge.

14/11 Easy 40min spin on the trainer

16/11 Up early for a road ride with Justin 6:00am start. Took Justin on my back road ride for 3:30hrs, 95km & 2000m of climbing. This is a great ride with lots of short hard climbs & very little flat road. The furtherest point of this ride is about 20km from home so depending on time It's easy to put together a 1:30hr to 5hr ride without riding the same section of road in the same direction twice. After 2:30hr Justin was ready to head back the easier way. The rides always more fun when you are doing the hurting.

Did a pairs circuit tonight with 2min work & 10sec rest for 24 sets. No wonder I'm a bit flat today, but with a couple of weeks to freshen up before the Kona 24hr, it's all looking good.

Wednesday, November 12, 2008

Thursdays Training an easy night

These were taken a couple of Thursday ago, during training. First off it was all to much for Riley

Then Flynn just couldn't keep up any longer

In the end the third victim was Neil, who thought it all looked to good to resist.

Lets see what sort of damage we can cause tonight.

Tuesday, November 11, 2008

10/11 Easy 70min ride
Took 2 KB classes today & used 16kg
24min OALCCJ
24min Snatch
4min Rack lunges
6min OA pressing

11/11 MTB ride on Yarra trails 2hrs
1 kb class 16kg 12 reps on the 1min
Around body pass
Figure 8's
3 x OA swings
3 x OA press
3 x Rack lunge
3 x Rack Squat
3 x 1 Arm/Leg deadlift
3 x 2A High swing row
It's interesting that after 3 days solid lifting, today I felt the best

12/11 Easy 70min ride

Sunday, November 9, 2008

5/11 Easy 70min ride

6/11 70min ride
Deck Squats 2 x 20
OALCCJ 20kg 2 x 4min 14rpm
OA Jerks 20kg 2 min 18es
53kg GS Jump Squats 1 x 100, 2 x 200 Will try 3 x 200 next week

9/11 2:55hr road ride in the Hills
Worked out in the street 40min circuit

Sunday, November 2, 2008

2/11 MTB ride around Yarra trails 90min
2 x 20 Deck squats
24kg workout
2A Swings 3 x 20
OA Swings 3 x 15es
OA Cleans 3 x 15es
Rack Lunges 3 x 10es
1 Arm/leg deadlifts 3 x 15es
2A High pulls 3 x 20

3/11 75min ride
KB Class 1 16kg
2ALCCJ 6 x 2min 18, 18, 18, 18, 18, 21
Snatch 6 x 2min 36, 36, 36, 36, 36, 43

KB Class 2 16kg
OALCCJ 6, 4, 4min 13rpm for all
OA Swings 2, 4min 33rpm
Rack Squats 2min
Rack Lunge 2min
1 Arm/leg deadlift 4min

Saturday, November 1, 2008

28/10 Easy day with a 70min ride & a 45min KB class

29/10 70min ride

30/10 70min ride
2 x 20 Deck squats
10min OALCCJ with 20kg about 100reps
53kg GS Jump squats 2 x 100 & then smashed out 1 x 200 with no pause for the first time
16kg Snatch Jump Lunge 3 x 15es
16kg OA Rack squat 2 x 20es
Mitch is back training & wants to get more leg strength for the next Euro Road season.

31/10 MTB ride around Yarra trails 90min

Monday, October 27, 2008

Around the Bay photo's

27/10. 85min ride Had fun with being back to taking 2 KB classes today, used 16kg KB. Ended up doing 24min OALCCJ, 16min Rack Lunges, 16min 1 Arm/Leg Deadlift & bits & peaces of othe exercises

Climbing Oliver's

Tim enjoying Oliver's
Happy group at end of ride

Sunday, October 26, 2008

26/10 easy 70min ride
Took weights a bit easier tonight as am still not feeling the best. Just trained with 24kg KB. Changing hands on the 1min.
Deck Squats 2 x 20
OALCCJ 4min, 4min, 2min, 100reps
1 Arm Cleans 2 x 2min 60reps
1 Arm/Leg deadlifts 3 x 2min 108reps
1 Arm rack Lunges 3 x 2min 74reps

Saturday, October 25, 2008

Easy week

Time for an easy week before the the next block of training for the Kona 24hr at Forest.

20/10 Ride 70min easy & took 45min KB class, went easy with the 16kg

21/10 Ride 70min easy & 45min KB class, did a 10min 1ALCCJ with 16kg

22/10 ride 80min & stretched the legs out a bit

23/10 ride 70min easy
2 x 20 Deck squats
1ALCCJ 10min 20kg changing hand on 1min about 120reps
53kg Jump squats 3 x 100 Felt really good today, lots of speed
28kg KB Snatch 2 x 10es
1 Arm/Leg deadlift 2 x 10es

24-25/10 Sick. Flynn managed to bring another nasty bug home from pre-school & gave it to Riley & myself. Starting to feel better

Sunday, October 19, 2008

Around bay & Riley's Birthday

19/10 Was up at 4:30am getting ready for Around the bay, Melbourne - Serento - Melbourne. Was on the bike at 5am heading to work to meet the 3 others I'd be riding with. Chris & Paul were there on time, but as usual Tim took meeting at 5:30 & leaving at 5:45am to mean show up at 5:50am. So it was away with dodging taxi's through the city & rider's everywhere. Was a nice uneventful ride with no misshap, which is always good with around 20,000 cyclist on the road. Ride time for the offical ride was 6:15hrs & for me I ended up with 7:15hrs & 222km & a massive 1100m climbing.

18/10 We had a party for Riley's birthday on Sat afternoon, which we spent with family & some friends. Check out the Cake Carolyn made, which kept me fueled for Around the bay.

16/10 Riley Keeping an eye on Neil at training
2x 20 decksquats
OALCCJ 10min 16kg 167reps
Jump squats 43kg 3 x 100
Made Neil & Alex do 3 x 15 Jump snatch Lunge

Check out more Photo's from last weekend

Monday, October 13, 2008

Canberra for the 24hr

10/10 after an easy week of training it was time for a 24hr race as a pair with John giving me 4 weeks notice that we were racing. So into the brickman's Ute for the 8hr drive to Canberra. Troy from BMC saved us a spot as we were late getting away due to John's dad having some heart problems on the Thursday night. George told John to get out of here & go race, with the Doctors agreeing ever thing was O.K. So we arrived at 6pm & set up 100m from transition with the food area straight behind us. Giant Supplied us with a nice big 3 x 6m tent with sides & back which was our home for the next 48hrs.
Our nice new home.

8:30pm after some food, it was time to put on our nightlightning lights & we headed out for a night laps on the red lap. These lights never let us down in all the night riding & racing we do. This is a great fun lap which take 10km to climb 280m & then descends back to the pits 3.5km away. Legs felt great.
John hitting it out on the prologue, before his flat

Top of the climb on the prologue

Estimated times & messages

Ute packed for the trip home

John did the prologue & was second away. Was riding great until he flatted within 10m of catching the rider in front within 2km of the finish.

Let the 24hr begin. John started & as usual I found myself going out at the pointy end of the race for my first look at the 15.4km blue lap with 330m of climbing. This was a lot tougher lap as it was more technical & rocky with fun jumps. Glad we were on our Giant Anthems as they just ate up the rough stuff at speed. We set into our race rhythm & just started ticking the laps over.

On my third lap I managed to puncture my tyre on a rock, but thanks to running Geax Sagauro's with Pit Stop sealant, the 5mm cut sealed & I was able to keep riding. Back at the pits I just topped it up with air & it was fine for the rest of the race.

In the end after 24hrs of racing we came in second, which was a fantastic result with minor preparation. 450km of racing with 9430m of climbing between us. Thanks to Craig at Bicycle Inc & Giant for supplying me with such a sweet ride & to nightlightning for letting us see so well in the dark.

Are we ready for our next 24hr in 7 weeks time? you bet ya!!

Lap 31 Time 51:05 Speed 15.62 Jeff Williams

30 50:45 17.97 John Claxton

29 44:24 17.97 Jeff Williams

28 51:17 17.78 John Claxton

27 42:09 18.93 Jeff Williams

26 49:16 18.51 John Claxton

25 43:51 18.20 Jeff Williams

24 52:21 17.42 Jeff Williams

23 44:00 18.14 John Claxton

22 52:07 17.50 John Claxton

21 46:07 17.30 Jeff Williams

20 51:43 17.63 John Claxton

19 43:51 18.20 John Claxton

18 56:19 16.19 Jeff Williams

17 44:28 17.95 John Claxton

16 55:28 16.44 Jeff Williams

15 46:46 17.06 John Claxton

14 53:46 16.96 Jeff Williams

13 45:01 17.73 Jeff Williams

12 52:24 17.40 John Claxton

11 42:09 18.93 Jeff Williams

10 49:09 18.56 John Claxton

9 40:41 19.61 Jeff Williams

8 47:49 19.07 John Claxton

7 41:08 19.40 John Claxton

6 48:07 18.95 Jeff Williams

5 38:15 20.86 John Claxton

4 46:44 19.51 Jeff Williams

3 38:11 20.90 John Claxton

2 45:11 20.18 Jeff Williams

1 35:54 22.23 John Claxton

Also Congratulations to Mitch Docker for signing for the next session with Skil-Shimano, He may be back to do some training with us after the Herald Sun Tour.

Monday, October 6, 2008

5/10 Did 14 x 20sec sprint on my 30min commute home from work & then took a training session down the oval & I just played with the 12kg & ran a few laps of the oval. Everyone else got smashed.

6/10 70min easy ride today & took 2 x 45min KB classes. Went real easy myself & only picked up the 12kg. Easy week just keeping the body ticking over

7/10 90min ride with 3 x 5min efforts at race pace. Didn't do the KB class today as I made Jai take the class & I just observed. 4 days to race day & feeling good.

Saturday, October 4, 2008

30/9 45min KB class
Did 90min riding today with 60min night ride around the Yarra on the way home from work

1/10 easy 70min ride

2/10 easy 70min ride
2 x 20 deck squats
OALCCJ 10min 16kg changing hands every 5reps 147 total, went easy for first 5min with 60reps & pushed hard for second 5min 87reps. Getting so mush fitter with this as HR didn't get over 130bpm due to the light weight.
30kg Jump squats 3 x 100

3/10 Did the same ride as last Friday & was 9min faster & felt as if I went a lot easier. What a great morning even if I was on the bike before 6am
Nature on the side of the road

Heading up Flat rock rd. Great training for the MTB as the gradient is always changing
Took Flynn Rock climbing in the afternoon & he managed to climb the 25m wall & can't wait to go again

5/10 Went out early this morning to get some night riding in, 45min before the sun came up around the Yarra Trails. A nice 95min Before work.
So Everything is starting to come together for next weekends Scott24hr with Team mate John. Both our Giant Anthem's are ready to tear the track apart. Ascend is supplying us with the energy food for the Race & Nightlightning are taking care of our lights for the little hours. Now it's time to sharpen up with some short sprints this week, to bring some fire into the legs.

Tuesday, September 30, 2008

Ann-Michel & Flynn doing GS Jump Squats.

23/9 Recovery ride 60min

24/9 Ride 70min

Deck squats 2 x 20

Long cycle 3 mins x 4 with 90 sec rest between sets, 24kg 1st set 13rpm, next 3 at 14rpm

BB jump squats 43kg 2 x 100, felt easy so did 1 x 200

KB clean and jump lunge 16kg 3 x 15 each side

25/9 Road ride 3hrs 1730m climbing, very windy day. Did the hill loop out the back of Eltham with 700m of climbing in the first 1hr. Danny told me about another climb to add to my loop which is a side road out of Hurstbridge & runs most of the way to Kangaroo Ground. Great MTB climb as the grade is always changing. I'll hit this ride again next Friday if I can & see how it goes a bit fresher

28/9 Easy week this week after 16hrs training last week

Ride 1:55hrs MTB offroad around Yarra trails

2 x 20 deck squats

worked out with the 24kg

OA Cleans 8min changed hands on the 1min 13L, 13R, 14L, 14R, 14L, 14R, 15L, 15R

OA Swings 10L, 10R every 1min for 10min

O Arm/leg deadlift 10L, 10R every 1min for 10min

Jerks 1 x 5

29/9 Ride 70min

Only 1 KB class today & took it easy with 16kg 45min

30/9 Ride 90min with bit of a night ride, practice for the Scott24hr

KB class 45min with 34min of lifting, easy with 16kg, cleans 10min, One arm swings 10min & mixed it up for 14min

1/10 Easy day 70min commute

Wednesday, September 24, 2008

Wed 25/9 Had an easy day & did my commute to work on the road bike which gave me a nice easy 60min.

The new mountain bike is on the way an Anthem X O, thanks to Giant & Bicycles Inc. It's due to arrive early next week. It's lighter, stiffer & has better spec's than last years bike. I've decided to change sizes & go from S to XS as I found the S just a bit to long in the top tube for my riding style. The XS should really give me that twitchy ride that I like. Can't wait to try the new bike out

Monday, September 22, 2008

Sun 21/9

Enjoying an early 6am ride with John & Justian. A nice warm 2 degrees heading off to King Lake, a nice 105km ride in 3:30hrs

Heading out of Yarra Glen, gives you a great view
Riley wanting to go for a swim a Warrendyte in the afternoon. Let me go Mum, & it's unusual to see Flynn with some clothes still on when we visit here

Training in the PM on the street. A mix of medicine ball, Hammer & tyre, Sandbag & Kettlebell circuit. Lots of fun & pain. After the big day the legs didn't seem to be working to well.

Ann-Michel & Ryan doing the Barstard

Mon 22/9 rode 70min & did 2 x 45min KB classes
Tues 23/9 45min KB class & 2hrs on the mountain bike. This is my last big week before I start tappering for the Scott24hr in team of 2 with John

Wednesday, September 17, 2008

15/9 ride 70min easy
Did 2 KB classes. The first with the 20 & second with 16.
Lots off Snatches in the first one.
Class 2
Warm-up 30min of lifting. 10rpm, the rest of the min in rack hold.
No putting KB down
3 x OA swings
3 x Snatch
3 x jerks
2 x rack lunges
2 x cleans
2 x 1 arm/leg deadliftC
ool down
16/9 ride 70min
KB class
40sec work 20 sec rest 40min

17/7 ride 70min

Sunday, September 14, 2008

Ended up with a chest infection so have been taking it a bit easier
11/9 ride 70min
deck squats 2 x 20
Kneeling KB press 2 x 12kg 3 x 20
OA kb Press 20kg 3 x 5

12/9Rack squats 2 x 12kg 20, 2 x 16kg 2 x 20

14/9 Road ride 120km in the wind 4:30hrs. went down Beach road for the first time in 9 years with a small group from melbourne city baths. Tim was worried that we would be the only 2 doing the whole ride & that is what happened when the out 2 turned around at Mordiallic. The going had been preety slow to this point, with my average heart rate only being 80bpm from Melbourne, so it was time to pick up time. There was a big cross wind all the way do to Frankston & we ave aboy 36kph. On the way back we caught up with some other riders and were going well until Tim decided to put in a bit of an effort coming into Blackrock, exploding the group & the wrighting himself off for the rest of the ride. From Elwood he cramped all the way back to the city. Good ride but too many traffic lights.

PM Did this circuit through almost 1.5 x's in 45min
24kg KB
Snatch 20es
clean 20es
OA swings 20es
2A swings 40
8kg hammer, hitting tyer 100 x's over each shoulder
The Barstard with 23kg sandbag 15
300m OH lockout jog with Aquabag 18kg
OH medicine ball slams 20 x's each with 20kg, 15kg & 8kg
5kg hammer, hitting tyer 100 x's over each shoulder

Wednesday, September 10, 2008

Been a very stressful week with Riley getting Pneumonia, & spending 6 days in hosiptal. On average I was spending 21hrs per day at the hosiptal which was very draining. Did exercise to keep the body going to give it some balance to all the sitting around. It's amazing to see the recovey, from I don't want to move just hold me, until yesterday it was don't hold me I've got to much to catch up on. So all's well now

5/9 2 x 16kg Jerks 2 x 5, 4min 40, 5 x 1min 15rpm
53kg Jump Squats 1 x 200

6/9 ride 60min

7/9 deck squats 2 x 20
Each set starts on the 60sec
2A swings 32kg 2 x 20
1A swing 32kg 1 x 12
1A cleans 32 1 x 12
Snatch 28kg 2 x 121
A swing 28kg 4 x 12
1A clean 28kg 4 x 12
Rack lunge 28kg 3 x 12
1 arm/leg deadlift 3 x 12
2A highpulls 3 x 12

8/9 Ride 90min10/9 ride 1:45hr

Monday, September 1, 2008

27/8 Ride 70min
Alt rack hold 1min with OH lockout 1min 2 x 12kg
5min 2 x 16kg Jerks 1, 3, 2, 1min with 1min rest b/w sets 10rpm

28/8 ride 70min
2 x 20 deck squats
Jump squats 1 x 100 53kg, 2 x 100 63kg Moving up to bodyweight made this a lot harder
Cleans 2 x 24kg 3 x 10
Snatch 24kg 3 x 10es
OALCCJ 24kg 3 x 10 no rest

29/8 ride 70min

31/8 2 x 20 deck squats
worked out with 32kg
2A swings 2 x 20
Snatch 2 x 10es, small tear in palm
0A swings 5 x 15es
Rack lunge 3 x 10es
1 arm/leg deadlift 3 x 15es

1/8 1hr ride to work along Yarra trails
1:00pm KB class 60min with 24min of OA jerks, Lots of fun
5:30pm KB class 45min. It's strange but jerks are really hard tonight. Must mean that I need to do more.
1hr ride home in the rain. Decided not to ride the Yarra trails in the rain so did an extra 30min of hill repeats in Ivanhoe.
John & myself have decided with only 5 weeks to go to do the Scott 24hr, as a pair. This means I'm going to need to boost up my weekly mileage & do the extras.

Monday, August 25, 2008

25/8 Took 2 45min Kettlebell classes at the gym today. Played with the 20kg in the first & the 16kg in the second.

1:00pm warm-up followed by 15reps every 60sec for 30min

5:30pm warm-up, 45sec work, 15sec recovery 10min of each, Snatches, Cleans, Jerks & 1 Arm swings

Did an easy 90min ride

26/8 70min easy ride & a 45min KB class with 16kg

Sunday, August 24, 2008

20/8 70min Ride
deck squats 20
Jerks 2 x 16kg 3 x 2min, 1min recovery 20, 20, 20

21/8 Ride 70min
Deck Squats 2 x 20
Snatch 20kg 4 x 3min 1:30 rest 28L, 28R, 26L, 26R, 25L, 25R, 26L, 26R. Was trying to ave 24rpm but was easier going faster. 210repsGS Jump squats 53kg, 3 x 100. Taking about 90sec with no rest

23/8 Spin on the trainer to sharpen up for tomorrows race. 30min, 3 x 3min race pace

24/8 Rocky Riders 6hr enduro at Castlemaine. Has to be one of the best tracks around. Did Mixed team of 2 with Jen. She hasn't been off road for 1 year so found the going tough, but rode really well. We started alternating Laps & after 4 laps Jen decide she wanted to do doubles, to get more rest, (seemed to forget that it means that you spend longer on the bike). It was great fun & we ended up 6th.

Monday, August 18, 2008

18 - 19/8 Training

18/8 Ride 70min
1:00pm KB class, used 16kg
3 x 20 2A swings
3 x 10 Snatch
3 x 10 Rack lunge
3 x 10 clean
3 x 10 OA swing

5:45pm KB class almost the same as earlier class except we did 3 x 20 cleans

19/8 Nice easy recovery day with just 90min on the bike. On the home front, Riley is starting to get his next set of teeth, which is making him a bit moody.

Sunday, August 17, 2008

14 - 17/8/08 Training

14/8 70min ride
2 x 12kg Rack hold, OH lockout, Rack hold, OH lockout, Rack hold 1min each
20 deck squats
6min OALCCJ 24kg 30L, 30R 1 hand change
24kg 2A swings 2 x 20
BB jump squats 43kg 3 x 100
20kg Aqua bag OH jump lunge 10es
20 Snatch 20L, 20R

15/8 70min Ride

16/8 2 x 16kg jerks 1min, 3min, 2min, 1min 10rpm with 1min recovery

17/8 2 x 16kg jerks 10
2 x 24kg jerks 4 x 5
30 deck squats
worked out with 32kg kettlebell & hands survived, no tears & no blisters.
Snatch 3 x 10
Cleans 3 x 10
Rack lunge 3 x 10es
OA Swings 3 x 10
Renegade row/push-ups 3 x 5es

Wednesday, August 13, 2008

13/8 easy 70min commute. Did some Overhead lockout holds & rack holds 2 x 12kg. 2 x 1min each.
PM 10 deck squats followed with 5min snatching with 20kg, 40L, 40R. Trying to keep 16rpm & will build up to 10min, then drop back to 4min at 20rpm & build up again.
Riley was feeling strong & wanted to play with the 48kg. Great straight legs & back.

Sunday, August 10, 2008

KB's 10/8

Sometimes it's all just a bit to hard.

PM. Ride home from work as a warm-up for Sunday night's training. Good turn out tonight with 10 of us training. People complaining about being cold so it was straight into it.

Did full workout with the 24kg

2 arm swings 2 x 25

OALCCJ 10min 40L, 40R 1 hand change

12 reps every 60sec 3 x's through except last 2 sets of Snatches

1 Arm swings


1 Arm cleans


1 Arm/Leg deadlift


Ann-Michel & Emily really enjoying doing the snatches

Saturday, August 9, 2008


8/8/08 Ride out the back of Eltham in the undulating hills for 1:30hr with 1010m climbing. Great ride out through these back roads with very little traffic

Good to see 1 other person out for a ride
10/8 Up at early for a ride before work with Tim. As per usual Tim was late so only had time for 1:20hr around Kew Boulevard & a quick Coffee. I road my 8 speed Giant CRX City to get a harder workout, as Tim at 110kg & doesn't seem to like going up hill.