Wednesday, December 22, 2010

21/12 68min commute
45min KB class 16kg
Around body pass 50ew
2A Swings 50
1A Swings 15 ,20, 25, 30es
Cleans 2 x 100es
1A Thrusters 2 x 40es
Rack Squats 10, 15, 20es
1 Arm/Leg Deadlift 4 x 15es

22/12 66min Commute
45min KB Class
Around body Pass 3 x 20ew
1A Swings 10, 20, 30, 40, 50es
Snatch 5, 10, 15, 20, 25es
Lunge 5, 10, 15, 20es
Jerks 5, 10, 15, 20es
Nice way to finish the classes for the year. Good on Barbara for coming in & doing the 3 classes in 3 days.

Monday, December 20, 2010

19/12 Nice Sunday commute in the rain 67min
PM
Deck Squats 2 x 20
24kg KB play & the hands survived finally
2a Swings 3 x 20
1A Swings 3 x 10es
Snatch 5, 10, 15es
Rack Squat 3 x 10es
Jerk 3 x 5es
LCCJ 3 x 5es
Rack Lunge 3 x 10es

20/12 easy commute 68min
45min KB class. Was going to use the 24kg again, but the body stiffened up so played with the 20kg.

Saturday, December 18, 2010

14/12 Had a late start today as Riley had his end of year concert for early learners, with was lots of fun. 68min commute.

15/12 69min Commute. KB class 45min. took it easy with 2 x 12kg but my hands are still struggling from the 24hr

16/12 68min commute.
PM Weights
2 x 20 deck Squats
3 Stage Squat 41kg, Jump Squats & explosive step-up to squat 4 x 5, 10 & 10es
Bulgarian Split Squat 56kg & Bulgarian Split Jump Squat 4 x 5es & 10es
Didn't do the renegade row push-ups due to hands.
Ordered some new Ergon bike grips today, as not having them on the second bike, that became the main bike I rode at the 24hr due to the weather was a big mistake. Wont be doing that again, stick with what works.

Monday, December 13, 2010

7/12 More recovery from the Jeep24hr with an easy 70min commute & 45min KB class
8/12 just the commute 68min
9/12 Commute 68min
Easy weights session
Deck Squats 2 x 20
3 Stage Squat S/S with Explosive step-up to Squat 4 x 5/10es
Bulgarian Split Squat S/S with Bulgarian Split jump Squat 4 x 5es/10es

Had a family weekend away & headed down to Apollo Bay for a few days. The weather wasn't the best, but it was still good to get away.

13/12 Commute 67min easy. 45min KB class playing with 16kg 30sec work 10sec recovery 62 sets.


Been talking to Jano at http://www.bicyclesinc.com.au/ about a new bike & it's looking more & more likely that I'll be riding this , the Anthem 29er. Over the spec's are about the same as the 26 Anthem but it's $500 cheaper as it's the new bike in town & it looks better than the 26" bike with better forks. Need to make a decision soon.

Monday, December 6, 2010

Just taking it easy for the next couple of weeks. The body took a beating at the Jeep 24hr so needs a bit of a rest.
2/12 Commute 68min & 40 Deck squats
6/12 Commute 70min & ended up taking 2 x 45min KB classes but was easy on myself & only lifted the 12kg. The second class was more than I needed at the moment.

Wednesday, December 1, 2010

30/11 back on the commuter today for a nice recovery ride 67min
1/12 Went a little further on the commute today 85min. All the body feels pretty good except for the hands.

Tuesday, November 30, 2010

Jeep24hr


27/11 Headed down early to the start of the Jeep24hr. The weather was ominous with shower & some heavy rain for most of the 2hr drive. When I reached Foret it was just a light drizzle. Stan had set up out Marquees in a great spot the night before as him & Harry racing as a pair were going to share with me.

The Race started & I put myself in a good position in the top 30 & just worked hard enough to hold this position. I went out on the Race King 2.2 tyres as the track should still be in ok condition & to see how they rode in the soft stuff. They gripped better than they should have & were better than lots of other riders choices as I passed them walking on the slippery trails. Just tried to keep things together & rode this set-up for the first 4 laps. At the start of lap 4 the heavens opened up & the tracks were destroyed, so time to swap to the other bike with the Mountain King 2.2 on. These were great & just carved through the mud & rode this to the end except for 1 lap, when Stan cleaned this bike. The conditions made this so much harder than even last years race when it rained, because this year there was rain or drizzly for 23hrs of racing.
I sat in second for virtualy the whole race until Rod exploded & had to stop. I also wanted to stop at 9am, but with Jano hanging shit on my choice of socks, I had to keep going to prove that they were a good choice.
Over night I had the best Light set up from Alistair at Nightlightning Australia with 2 iBlaast II's to blast away the night & make the riding so much easier.
Best way to sum up the race is that i rode hard for 3 laps out of the 22. 1st lap to put myself in a good position & Lap 20 & 21 to show those who were still chasing that I could still go faster.
Thanks to all those who supported me & kept me going out there. My tent buddies & family for helping out & keeping an eye on me. Jano from Bicycles Inc for coming down & supporting us & to Giant for helping out with fantastic bikes, that just kept on going. Next time reminded me that doing some training on the bike & not just commuting is properly a good idea, because this hurt more than anything I've ever done before, because it's the hardest 24hr I've ever done.
For those who didn't show because they might get a bit muddy (Neil, Jim) you are no longer soft, but pink Candyfloss.

Wednesday, November 24, 2010

Nice slack day with just the 66min commute, but I did have a nasty head wind on the way home.

25/11 Commute will be around 65min in the rain & tonight's session will be a nice tune up session for me with some balance work on the Indo Board.

I've got a busy day tomorrow getting ready for the Jeep24hr & looks like I'm going to need to make a change of tyre choice for the race. Off with the Race Kings & on with the Mountain Kings as it's going to rain a lot. There are 16 in my cat so it should be fun

Tuesday, November 23, 2010

22/10 Just cruising on the bike taking it easy 65min
Easy week with the KB classes as I'm racing this weekend so I'm only going to play with the 12kg Bell maybe. 45min Class

23/10 Same as yesterday except I picked up the 16kg KB for a couple of sets.

So I'm racing the Jeep24hr this weekend in the Solo 40+ class. After the disappointment of the worlds I thought it would be good to see how I'd be healthy, so I entered. I didn't set any goal, which lead to no real training, just 1 ride over 60min continuous since the worlds, which is very slack. I don't know who I'm racing against & I don't really care. My worst result at this race is a 5th place & that was the only time I haven't been on the podium in the last 7 years. I've been on the top step 5 times so I want to make it 6. I think I'm over this solo bug so I want to make a change next year & get back on the single speed & do some fun team riding for a change & maybe some shorter races. The Weather looks as bad as last year which is one good thing in racing solo as there's no hanging around wet & cold, waiting for riders to come in.

Sunday, November 21, 2010

18/11 Commute 63min

PM Neil asked to go easier as he was racing twice on the weekend, so I said yes & then we had some fun.
Deck Squats 2 x 20
41kg 3 pause squats supersetted with 3 x 20ES Explosive step ups to squat
5 x 5ES 48kg Bulgarian split Squats
3 x 10ES Jumping bulgarian split Squats
3 x 5ES 40kg KBs Renegade Rows and pushup
Glutes felt mighty fine on Friday


21/11 I've spent most of the weekend doing fitness testing with the Australian indoor lacrosse Team, so more about hurting others than hurting myself, but did get a training session in on Sunday night.

3 x 15m Sled pull in & run back with 46kg on sled
3 x 15m Sled pull in & run back with 46kg & then 23kg
1 x 15m Sled pull in & run back with 46kg, 23kg, 46kg & then 23kg
Battling ropes Alt Arms 2 x 50, 2 Arms 1 x 50.

Feel better now

Where to get the sled from

Wednesday, November 17, 2010

New Toys from Australian Kettlebells. Will be using these this weekend with the Australian Indoor Lacrosse team fitness testing
Milly is making everyone feel bad about their choice of weight to train with

News Flash "Girl eats man's lower leg & starts on hand"


17/11 Nice commute with a pleasant ride home 63min & then straight on with the VFF for a 10min run.



KB class today was easy for me working with a newbie.



Tuesday, November 16, 2010

15/11 OK so I did a little extra on the commute today in the hills around the back Streets of Ivanhoe, & it was fun (Hurt) 90min
45min KB class 20kg
Did 9 x 3min sets with 1min rest b/w changing hands every 10 reps

16/11 Slack on the commute again today, but I did feel a lot better than yesterday, which showed on the commute time 61min
50min KB class easy with 16kg
Mixed up the rest time today, switching b/w Prone brace or Isometric Squat for all rest periods & we had 16 off those. By the time we were reaching the end, people were looking forward to the set more than the rest period.

Sunday, November 14, 2010

9/11Just the commute today as I finished work early as Carolyn had to go to a meeting 66min.

10/11 Still finding it had to get motivated to do any extra on the bike at the moment & with the Jeep 24hr 2.5 weeks away I'll need to work out a new challenge after that. 65min commute,
45min KB class was time to have some fun with 2 x 24kg bells
5 x 5 Swings
5 x 5 Cleans
3 x 3 & 2 x 5 Jerks
5 x 5 LCCJ
5 x 5 One Leg deadlift

11/11 64min commute
PM Fun
Deck Squats 2 x 20
4 x 5 @ 41kg 3 pause squats Supersetted with
4 x 5ES explosive step ups to squat then box jump

4 x 5 @ 41kg 3 pause squats Supersetted with
4 x 5ES @ 10kg explosive step ups to squat (these completely trashed my legs, must do more)

3 x 5ES @ 40kg KB Renegade Rows and pushup
1 x 10ES @ 40kg KB Renegade Rows and pushup

The supersets were extremely fatigueing, which was great.

12/11 Took Flynn & Riley swimming at MCB, while Carolyn took Milly to visit some people. End result 2 very tired boys & a nice recovery session for me.

14/11 Couldn't be bothered getting on the bike, but Flynn wanted to go for a ride on his. So on with the VFF & down to the Yarra bike path with Riley in the pram for a 29min chase Flynn on bike.
PM session was down the oval. Spent most of my time setting up & directing others, so a bit of an easy session for me. All I got to do was
15m Battling rope up & down 8 sets to failure
Sledge rope pull in & run back with Rings 15m ew 77kg, 54kg, 31kg approx.
The others did
15 - 20kg MB throws across oval
Tyre flipping & Sledge hammer
Tyre Drags
Tractor tyre carries

Monday, November 8, 2010

8/11 For some strange reason the legs don't feel like they have much zip today, I must have one to easy on Sunday. Commute 68min.

45min KTB class. Had lots of fun with the 20kg, but stayed away from the leg work today. All rest was spent in Prone brace, which lead to lots of complaining, which I took no notice of.
Your pain isn't special!!

Sunday, November 7, 2010

Jano's bike is more fun than your bike dad!

With this sort of thing, being ligher dosen't seem to help much.
4/11 Felling good on today's commute 63min
PM Play time
Deck Squats 2 x 20
3 Stage Squat pause for 3 sec at 45degrees, parallel & rock bottom Supersetted with explosive step-up landing in full squat back on the ground 5 x 5 / 10es 40kg OSBB
5 x Tyre pulls/ Tyre drags 15m ew

7/11 Got out on the road bike. Not a flash ride as I still seem to be felling Thursdays session a bit, but it was still a great morning for a ride. 1:53hrs 870m climbing
Hit the alley way tonight for partner work on 3 stations. Time per station was dictated by how long it took the pair to do 10 x 60m sprints each towing 35kg tyre

Tyre drag & push 6 times
56kg Truck tyre drag. 10 x 35m with last set done backwards, just to blow the quads apart
60m Tyre sprints x 10
55min to get through all this & legs are destroyed

Wednesday, November 3, 2010

3/11 Still just doing the commute on the SS bike 65min, may try to get out for a bit of a longer ride on Sunday & may even get on the that other bike with the funny bars for a change.

45min KTB class, time to play with the 32kg.
Around body pass 3 x 12ew
Snatch 2, 3, 4, 2, 2, 2, 2, 2es
Jerk 5, 4, 3, 2, 1es
Rack Lunge 3 x 5es
Cleans 5, 5, 10es. On the last set went very close to leaving half a palm on the kettlebell handle
OA swings 3 x 5es
Need to spend a bit more time with this weight.

Been thinking about Thursday nights session & like what I've been thinking

Tuesday, November 2, 2010

Vibram Five Fingers





I Brought myself a pair of Vibram Five Fingers (VFF) about 3 months ago, as I've been wanting to try them out for a while & ran into a problem straight away. I couldn't get my 2 shorter toe on both feet into the toes of the shoes, no matter how hard I tried. To much time spent jammed in shoes. I came up with the answer off getting some toe stretchers to help separate those toes. 2 weeks ago I finally managed to get my toes into the VFF and this is helping me to separate them even further, seemingly each time I wear them. I'm feeling more stable & the feet are definitely stronger already. Weight training is great & I even went out & did a 14min run in them yesterday & feel fine today. I'll need to do quite a bit more work on my running style to adapt to the VFF, but it felt good not to run with all that excess padding in runners. I'll let you know how they go as the training progresses


1/11 Easy 65min commute on the SS for my birthday

KTB class, fun play 16kg

100 around body pass

400 1A swings

200 1A cleans

100 Jerks

60 Rack lunges

'

Saturday, October 30, 2010

28/10 Nice play on the MTB 65min

PM in the shed
Deck squats 2 x 20

Got this idea from the Diesel Crew
3 Stage Squat pause for 3 sec at 45degrees, parallel & rock bottom Supersetted with explosive step-up landing in full squat back on the ground 6 x 3 / 5es 40kg OSBB

Superman tyre drag sprints 10 x 30m

1 x 5ES Twisted jackknives

1 x 10ES Twisted jackknives
nice fun session

Wednesday, October 27, 2010

26/10 Nice commute today even with the rain on the way home I felt great 65min
45min KB class. Nice play this evening, everyone loved finishing with 50 jump squats

27/10 Bit flat on the way home today. I wonder if it had anything to do with the KTB class. 70min ride.
45min KTB class 32kg
Around body pass 3 x 10ew
Snatch 3 x 5
OA Jerks 1, 2, 3, 4, 5es
Rack Lunge 3 x 5es
OALCCJ 5, 4, 3, 2, 1es
OA Swings 3 x 10es
Haven't played with the 32kg for a while & it showed. We need to become friends again. This will be fun.

Monday, October 25, 2010

24/10 1:25hr spin on the Mountain bike, just an easy ride on some of the local trails


Decided not to go down the oval but we started with a lap of the big block 950m dragging a tyre or doing farmers walks.

2 x 16kg KB's was my medicine. Made it 500m before my first rest as shoulders were screaming & then another 4 stops to complete the block.

Jim showed up & I'd heard a whisper about how he hated the rope the other week, so guess what we were going to play with.

Rope Up & Down 50 supersetted with Sloshball cleans 20 x 4 sets
Rope Side to side 50es supersetted with Sloshball Burpees 10 x 3 sets
Rope Grappler throws 25es with Shouldering 5es x 3 sets
Rope jump up & downs 30 with Shouldering 5es x 6 with rope 3 with Sloshball
What fun

25/10 Nice commute on MTB 70min. Felt great on the way home
45min KB Class
Around body pass 60ew
1A Swings 50es
Rack Squats 10es
1A Cleans 40es
Rack Squats 10es
Snatch 30es
Rack Squats 10es
1A Jerk 20es
Rack Squat 10es
1ALCCJ 10es
Rack Squat 10es
1A Swings 10es
Rack Squat 10es
1A Cleans 20es
Rack Squats 10es
1Arm/Leg Deadlift 30es
Rack Squats 10es
Nice easy 700reps

Saturday, October 23, 2010

21/10 Still doing that nice easy commute, but on the MTB today so a couple of mins slower 70min.
PM Playtime
Deck Squats 2 x 20
Box Jumps 3 x 100
OSBB 1A Snatch 3 x 10es 24kg
Renegade row/push-ups 3 x 10es
Work-out felt good today & have some nice plans for this Sunday. Hopefully they aren't play cricket at the oval.

Wednesday, October 20, 2010

A quick run down on training since the worlds
13/10 easy commute 65min. Did 45min KB class with 16kg 700 reps

14/10 easy commute 65min
Deck Squats 2 x 20 very easy session

17/10
Batting rope 500 up & down no breaks
4WD tyre sprints 8 x 50m
Tractor Tyre hitting 20es x 2 & flip about 20 times
Truck tyre drag 100m (did 30m dragging backwards to see how this worked, it hurts, so is FUN!!)
Battling ropes, 4WD tyres & Tractor tyre again.

18/10 easy commute 65min
45min KB Class 16kg of fun

19/10 easy 65min on bike
45min KB class & more fun

20/10 65min commute
45min of 16kg KB fun & a new record set of 1000reps
Around body pass 100
1A Swings 100
Snatch 100
Lunge 100
Jerks 100
Squats 100
Cleans 100
1 Arm/Leg Deadlift 100
Around body pass 100
1A Swings 100
Felt good & today was the first day that my stomach isn't feeling upset for 2 weeks.

Monday, October 18, 2010

Some photo's of late

View from my room at Canberra
Boys from the Bicycle Inc team at Canberra. Stan Harry & myself


Stan pumping his guns






Riley & new friend



24hr Solo worlds

Well I've taken my time getting around to posting about this, just been busy and getting my head around what happened.
7/10 Woke up not feeling that flash but not to bad either, just a slightly funny tummy that Flynn had had for the last couple of days. Got to love what kids pick up on the first week back to school. Onto the plane for the quick flight to Canberra to be meet at the Airport by Danny, who with Sue where my support crew for the event. Off we headed to Stromlo to check out the course. Hocked up with Stan & Harry who also ride for Bicycle Inc. & the 4 of us headed out for a lap. A lot of the same as the A lap from 2 years ago when I did the race with John Claxton in the Pairs cat.
The first climb to the top is really nice & it takes about 8km to climb 250m, so there is nothing demanding about it. Once at the top its a great fun decent over lots of rocks & some fun little drop-offs down to the fire road around the back of the mountain to a tougher climb out the back, back up to the top of the mountain to descend back to the pits. This decent is soooooo much fun, except during the race I only got 1 good run at this due to traffic on the track. 18.7km lap.
Felt ok doing the lap, but on the drive around to Danny & Sue's the body seem to want to shut down, so had an early meal & headed for bed hoping I'd be better on Friday.

8/10 Not well today (gastro), body felt like crap & need to register, set-up pits & go to race briefing all at 3 different venues. Body didn't need this. Another early night.

9-10/10 Race time. Woke up felling a lot better which was pleasing. Took it very easy, just one finial check to make sure everything was working.
Race time & we were off with a 300m run to the bikes, with 300 of my friends, pushing & shoving. The cut out the first bit of single track to give use an extra 2km of fire road to sort the field out, but when we hit the single track it was still a complete stop as riders had completely destroyed themselves to get here up the front & then they couldn't ride 30m without crashing. Took a while to get around all of these seidaoR. Was having what I thought was some issues with my HR monitor as it was reading really high and wouldn't come down. The strange thing is the legs felt fantastic, I was breathing easy & could talk easy, but it was showing 180 - 210bpm. As my max is 185 I thought it was a problem with the belt, but it wasn't & it wasn't until much latter & to late that I worked out what the problem was. I tried to enjoy the lap & have fun as I planned to be out here for a while. Thing started to go wrong on the 3rd lap as my stomach started to not fell the best & drinking and eating wasn't going well. On the 4th lap by the time I was a third of the way through I couldn't eat or drink at all. So I had to stop & try to get the body back on track or it was all over. Danny & saw the first aid & meet a great x-army guy who had an answer. 5 cups of 3 bags of black tea per cup consumed in 60min. The acid from the tea kills the bug. By the way I hate tea unless it's herbal. 3 cups down in 20min, & not felling that hot, so off for a bit of a walk to check out what I had for breakfast. Another cup & then lets check what that looks like again. I do fell better. So with that wastage I down 2 more cups just to make sure. 30min later I'm eating & feeling better, the suns going down so I headed back out. Everything was fine for the next 2 laps & then eating & drinking became a problem & was also cramping a bit, which shouldn't be happening considering how easy I was riding. End of the 3rd lap out I had to stop again as I could no longer eat or drink. Decided the best thing to do was have a lie down & rest. After about 4:30hr I started going to the toilet & had been thinking. I worked out that with the gastro bug & hadn't been absorbing electrolytes & I was properly Hyper hydrated, which may also explain the extreme HR that I'd been experiencing. So lets try mega doses of electrolyte. I 60min I was feeling much better, so it was time to try again. HR was normal, all cramping had stopped & I felt good & was riding well. Was looking like & feeling like I'd be able to do 7 laps before the end of the race at this easy pace. This worked well for 3laps & then I couldn't eat or drink again. So cruised around one final time & called it quits.

How did it all wrap up. I did 11 laps with 13:25hr ride time. The winner of my cat did 21laps. I was aiming for 20laps. I was happy with how I raced due to how the body was. I gave it every chance to recover but it didn't. I learned a lot about my body from this, which has to make me stronger in the future.

Tuesday, October 5, 2010

5/10 Just turning the legs over & trying to rest up a bit 80min on the Road bike.
KB class just directed action, didn't lift a thing.
Took a 45min Tai Chi session for seniors week which leaves me feeling great

6/10 Another 80min on the Road bike today, nice & easy.
Also another Tai Chi session for Seniors week which involved a nice walk to Carlton gardens to do the session in the Park.
Tomorrow it's off to Canberra for the Worlds solo 24hr. I'm feeling good & have done what I could with such a busy year having Milly join our family & renovations. Now it all comes down to riding my own race & seeing how I go.

BW 61.3kg

Monday, October 4, 2010

3/10 out for a small play on the MTB nice & early to check out how the helmet Light sits on the new helmet. 95min
PM weights only made the others work hard, I did nothing as my taper let me.

4/10 Another roll around the trails & 1 stupid mistake which lead to me lying the bike down in the gravel. The stupid thing is I've done the same thing on this very loose corner twice before. Was having too much fun & just didn't wash off enough speed before a lose, off camber corner. Will I learn, probably not. 1:45hrs
KB Class had fun tossing around the 12kg, didn't even break a light sweat.

Saturday, October 2, 2010

30/9 Commuted on the MTB for a little bit of trail time. Took it pretty easy 75min
PM easy session, I just played around on the Indo Board doing some balance work.

Wednesday, September 29, 2010

Well I'm back from a good holiday with the family & we managed to do lots & keep everyone happy. I got out for 3 rides & would have liked to do more, but family plans came first so it was fit in what I could. Did a nice ride from Mooloolaba - Mapleton - Bald Knob 2 x's. This was just what I was looking for, with one of the road climbs I hit reading 25% & a couple of others hitting 20%. Pity the traffic decending into Landborough as they were holding me back to 89kph. It was a nice 96km loop with times of 3:10:15 & 3:09:38. The other ride i did was in around Buderim up and down the hills for 90min. Did manage to find one 23% climb but most were around 12% ave.
Only other exercise I did other that lots of walking & playing with the kids, was a Kayak with Flynn & Riley for 50min.
I Checked weight today & have reached my target weight for the World 10 days out. Ready to go at 62kg spot on.

Tuesday, September 21, 2010

21/9 Last chance for a play on the MTB for over a week, so I hit the trails again for the commute & managed to get some night riding in on the way home. 1:50hrs
45min KB class just an easy play with the 16kg

On holidays up to the Sunshine Coast tomorrow for 8 days. I'm allowed to take the road bike to get some more hill training in before the worlds & to check out some rides I've wanted to do for a long time.

Monday, September 20, 2010

16/9 Nice commute 1:30hrs
PM
Deck Squats 2 x 20
Box Jumps 2 x 100
KB Rack Full Jump squats 24kg 10, 15, 20, 15, 10
1 Leg deadlift 5es x 80kg
Deadlift 3 x 10 80kg
GS Jump Squats 40kg 300, 200, 100
Felt good getting through this & now I'll start backing off the weights before the worlds

19/9 2:25hrs on the mountain bike around the Yarra trails trying out the Race Kings front & back. Like how the Race king handles on the front more than running a Mountain king.
PM
Deck Squats 2 x 20
Work-out with 2 x 20kg KB's
Rack Squats 5, 10, 15, 20, 15, 10, 5
Lunges 5, 10, 15, 10, 5es
Cleans 10, 15, 20, 15, 10
1 Leg Deadlift 5, 10, 15es

20/9 Hit the trails again for some fun on the Mountain Bike 1:45hrs & then spent the day doing my pool Lifeguard update.

Wednesday, September 15, 2010

15/9 Had a little extra time today, so I hit the trails around home on the MTB to try out the new tyres. I've gone for this set up to start with & it's the Race King 2.2 on the back & Mountain King 2.2 up front. The first thing I noticed was how narrow they looked for a 2.2 tyres, so I measured them. The Race King came in just under 2.0 & the Mountain King at 2.0 dead, so next to the 2.25 Racing Ralphs I've been riding they look small. They also have a very round profile. They ride very well & really hocked up well in the corners. I hit some off the extremely steep short climbs to see how well the rear hooked up & was very impressed with it's climbing ability right up there with the Racing Ralphs. The Mountain King also did the job that was set it but I think I'll be racing with another Race King up front, as that impressed me more. I would race with the Mountain Kings, but only if it was hard rain. I'll get out this weekend with the Race Kings on front & back this weekend. 2hrs of fun.

Tuesday, September 14, 2010

13/9 Took it nice & easy on the bike today, 66min commute
45min KB class played with the 16kg
21, 18, 15, 12reps each side
Snatch
Jerks
Cleans
1A Swings
1Arm/leg Deadlift

14/9 Commuted on the road bike today as I wanted it for a Bike Maintenance seminar that I was running for members at work in the evening. Did a little extra on the way in to pick up some new tyre I'm going to try before the 24hr. Continental 2.2 race kings & Mountain Kings. Will see how well they ride. 74min

Sunday, September 12, 2010

9/10 Longer commute today to take in some extra hills 90min
PM Fun
Deck Squats 2 x 20
Box Jumps 4 x 50
Rack Squats KB's 10 x 2 x 24kg, 5 x 2 x 32kg, 40kg, 3 x 48kg
One Leg Deadlift 5es x 64kg, 3 x 5es 80kg
GS Jump Squats 3 x 200 40kg
Felt nice & done in after this.

12/10 Early start today (6:00am), on the MTB for a good long ride with Gavin, Alex, Harry & Stan, heading up to the top of Kinglake. We took the trails to meet Harry & Stan out by Han's loop, before doing the road section through Eltham to the top of Kangaroo ground & into the fun single track descent down to the bottom of the hill & back onto the road to Rob Roy. At Rob Roy we hit the single track to the top of the MG car club Hill Climb & down the other side & onto Happy Valley rd. This is a nice climb that just keeps on getting steeper. I was trying to keep HR below 80%, which is what I try to do in the 24hr racing but it just wanted to sit on 81% & beep at me. At the top it was onto One Tree hill rd & then racing down the hill I missed the side track that we wanted to take mistaking it for a farmers gate. Worked out we were way off course when we hit the Yarra Glen - Eltham rd. So decided to head up the climb heading towards Yarra Glen to get onto Skyline rd & heading back to Kinglake on gravel. This got us back onto Butterman's track about 6km from where I planned for us to get on the track. We then turned up Marshells rd for about 1km, until it ends & headed up the Skyline track which follows the ridge line to the top of Kinglake. As we crossed the rd near the top of Kinglake it was great to see thousands of riders out doing the organised Kinglake ride. At the top the guy replenished their supplys & we headed back, but this time taking the correct route.
Was out for 8hrs with 6:46hrs riding for 122km & 2500m climbing with an Ave HR of 70%according to my Polar that always seem to underestimate climbing. Harry got 2780m on his Garmin. All in all a great ride with some very tired bodies. It was job done for me as the aim was to ride for around 7hr at an ave of 70%. I know I can race for 7hr with an ave of 80%, but this is about getting ready for 24hrs of fun. So if I can ave between 65-70% for 24hr that will be a lot of fun.

PM was going to train but had to run Cam through the Lacrosse Fitness test so I just took it easy. Probably didn't need to do anything else today anyway, or was I just soft.

Wednesday, September 8, 2010

6/9 Nice commute today & taking a detour on the way home to get a couple of extra hills in. 80min
45min KB class. Nice play with the 16kg 60sec work 30sec rest

7/9 Fun day today, out for an excursion with Flynn's class to the museum & Imax.

8/9 Did the extra hills on the way home today, trying to spend as much time as posible seated, which is aways so much fun on the single speed.
45min KB Class playing with the 24kg.

Sunday, September 5, 2010

5/9 Up early to get a but of an extra of a ride in before starting work. Headed the opposite way to work, out to Eltham before heading back into the city & a nice head wind. 2hrs on the single speed.
PM Did a Circuit tonight, working in pairs, swapping every 10 reps & spending 4min on each station
MB Slams 20kg
Step-up lunge
Push-ups
Chin-ups
Box Squats 2 x 24kg KB's
Aqua Bag Clean & Press 20kg
KB Cleans 2 x 20kg
1 Arm/leg deadlift 2 x 24kg
& then the first 4 exercises repeated again

Saturday, September 4, 2010

Ride Plans Sun 12/9

Making plans for a big ride on the Mountain Bike, leaving from my place & riding to the top of kinglake, with as much time as possible spent on gravel. It will be around 115km depending on route selection. Expected to take up to 8hrs, so will be heading out early at 6am. Not sure what the roads will be like up to Kinglake as I haven't ridden any of these trails since the fires. They may be extremely rutted, due to being so exposed. It doesn't matter, it's all about trying something new.

4/9 Had a good day with the kids as it was my Fathers day today as I'm working tomorrow, so we all went out for a late breakfast.
I had 30min to get some training in, so I had to make it worth it.
8:30min run & then grabbed the truck tyre & rolled it over to the alley way & did 12 x 50m drags & rolled the tyre back home. Time to complete 31:20min.

Friday, September 3, 2010

2/9 Nice commute today feeling really good 63min

PM Deck Squats 2 x 20
Box Jumps 5 x 40
KB Rack Squats 10 x 24kg, 5 x 32kg, 5 x 40kg, 5 x 48kg, 2 x 5 x 56kg The quality with the 56kg wasn't that great, it wasn't the weight on the legs it was holding onto the 2 x 28kg KB then squating
1 Leg Deadlifts 5 x 56kg, 3 x 5 x 64kg
GS Jump Squats 2 x 200 40kg Did the second set with the 40kg Bulgarian Bag which was way slower as the bag bounced around.

Wednesday, September 1, 2010

31/8 Had time for a little extra today, so I hit some hills 90min
45min KB class had more newbies, so worked on technique & got the others to do the lunge circuit of fun (Pain)

1/9 Quick commute in the rain 65min, got to love it when it rains all day. When I got home did a quick 6min run flat out.
45min KB Class, another technique session as I had 3 newbies again

Tuesday, August 31, 2010



Ann-Michel having way to much fun

Monday, August 30, 2010

26/8 Nice commute with 3 extra hill repeats for more fun on the way home 80min.

PM Deck Squats 2 x 20
Box Jumps 4 x 20
Rack Squats 10 x 24kg, 5 x 32kg, 5 x 40kg, 3 x 5 x 48kg
1 Leg deadlifts 3 x 5 x 64kg
Renegade row/push-ups 2 x 5 x 80kg

28/8 Busy moving stuff down from upstairs & ripping up carpet, so lots of extra trips up & down stairs, but I did manage to get out for a 15min run.

29/9 Very quick ride today on the MTB only 35min as we took the Kids out for a trip on a Steam train for the day. They had a great time & were very tired when we got home.
PM Nice fun play in the alley way.
Warm-up carry all the equipment to alley way
Truck tyre drags 8 x 50m
Tyre flipping & Sledge hammer hitting 20min
Then drag everything back

30/9 New Carpet went in today, so dragged the rest of the stuff down stairs in the early AM & back upstairs in the PM. Had the day off & had a bit of spare time so got out on the MTB & headed out to do 3 laps of Han's Loop. Great fun track, managed to ride laps consistently with 6sec being the difference between fastest & slowest. 2:03hrs 680m climbing. Legs have felt better, maybe it was that truck tyre.

Wednesday, August 25, 2010

25/8 Easy day with a tail wind both ways. Feeling a little flat so just enjoyed the spin 67min
45min KB class, went easy again do technique with a beginner.
When I got home I went for a quick 1.5km run. Need to do some short runs, just to be ready for the start of the 24hr. Barney one of our dogs wasn't happy that I made him come with me, he's enjoying being inside to much this winter.

Tuesday, August 24, 2010

23/8 Added some hill repeats to the ride home tonight, which were so much fun on the SS. 1:35hrs. Will have to do lots of these over the next month & a half.
45min KB class, had fun doing lots of reps, 760 to be exact

24/8 Wet & cold & busy = no extras 67min
50min KB class, worked with a newbie so an easy session for me but not the main group who did 1 - 20reps es of 1A Swings & rack lunges

Sunday, August 22, 2010

19/8 Easy commute 68min

PM. The last play session at the Scout Hall tonight as the work are finished at home
Deck Squats 2 x 20
Then we did lots of hip mobility drills
Cossack Lunges 3 x 5es + 10kg
Then it was time to try out an idea. I've been looking at Prowlers, but I don't really have the space for one. The rings had been taken down at home during the reno's, so I attached them to a 4x4 tyre & added a 20kg bulgarian bag inside the tyre & we did 6 sets of sprints.
Did it work? yes
Did it hurt? yes
Does it rip your Lungs out? yes
Is it fun? yes
Are people going to hate/Love doing it? yes
Then to finish off played with 15kg Bulgarian bag

22/8 24hr Worlds Solo champs training starts now, 7 weeks out
I've finally got that entry to the worlds, so I better do some riding
Headed out to Kinglake through Diamond creek. So much nicer going this way, with less traffic & more hills. Nobody to play with so it was a 7:ooam start. Crusied out and only passed a few riders on the way out. Haven't ridden this climb since before the fires Feb 2009. It's still got a lot of growing for the forest up there, as it's still very exposed since the fire. On the way back down the hill passed lots of riders heading up. Saw Alex Randell heading up so did a quick U-turn & joint him for 2-3km before turning back around & heading home. Felt pretty good for the lack of miles, but need to get out & do some longer rides. 3:08hrs

PM A play in the Alley way.
Had people working in pairs working with tyres & the rope. I was left by myself so I did a bit of a different session from the others
Farmers walks 2 x 24kg 500m
Farmers Carries 2 x 12kg alt over head lockout & rack position (this was easier & harder than the 2 x 24kg, as it was hard to breath)
Walking Lunge 15kg 130m
4x4 tyre 36kg sprints, Sprint up incline 60m & walk back 20min, no idea how many.

Wednesday, August 18, 2010

18/8 Cruised on the bike today, just giving the body some easy bike time before the hard work begins. 68min

45min KB Class 20kg. Had 2 newbies today out of 9 regulars, so I set the regulars a nasty 2 KB work-out & did lots of technique work with the newbies. The 20 felt light & easy today, which is a good sign.

Tuesday, August 17, 2010

16/8 Rode easy today after throwing around the 2 x 24kg & 2 x 28kg yesterday. Upper body a bit fatigued which made the steeper climb a little harder on the SS. 70min
45min KB Class. Was going to go a little easier today until Vick asked if we could have an easier session than last week & it all changed 16kg
Warm-up
Around body pass 2 x 40
OA Swings 1 x 100
Snatch 1 x 100
Cleans 1 x 100
Jerks 1 x 100
Lunges 1 x 100
1 Arm/leg deadlift 1 x 100
Felt better after this

17/8 Just a easy commute 68min.
45min KB Class. Had a newbie so a good solid technique session

Sunday, August 15, 2010

12/8 Woke up to a great storm this morning & it was onto the bike straight into the wind & rain. I mean wind as there were branches down & one tree down around the corner from home. No problems with being blown off the bike as the wind was straight in my face for the whole ride. Hit a max speed on the way in of 31kph pedaling flat out down a hill, taht I usually hit 50kph+ just coasting. Took 8min longer than usual to get to work & my legs were destroyed. Lucky I had a tail wind home, but it was not as good as the morning wind 73min commute.

PM
Deck Squats 2 x 20
Walking Lunge 4 x 30m 37kg bag
Board Jumps 6 X 30m, 1set x 12kg, 1 x 15kg, 4 x 20kg
Hop 6 x 30m 1set x 10kg, 1 x 12kg, 4 x 15kg
Duck Walk 4 x 30m 15kg
Push-up bag drag 2 x 30m 15kg

15/6 Too much cleaning up to do due to renovations, so just a quick run in the morning 22min
PM
KB 2A Swings 1 x 30, 1 x 50, 1 x 100 24kg
KB Jerks 3 x 5, 2 x 24kgOALCCJ 60 24kg
1 leg Deadlift 3 x 15es 2 x 24kg
KB Cleans 3 x 10 2 x 28kg

& a mixture of tyre drags & farmers walks


Cam playing with the Old School D/B's

Wednesday, August 11, 2010

10/8Lovely commute today, wet straight into a head wind. What more could I ask for in a ride. 70min commute
45min Kb Class. Did timed sets tonight of 2min on 1min recovery

11/8 Another day getting wet on the bike 68min
45min Kb class playing with 2 x 16kg
Around body pass 2 x 25ew
Jerks 12, 12, 12, 12, 12, 20
Cleans 13, 15, 17
Alt Clean from rack 8es, 9es, 10es
Renegade Row Push-ups 5, 7, 10
good fun was had.

Monday, August 9, 2010


Some people just need that extra bit of motivation (Neil).

8/8 With renovations still going on at home & a 3rd child I still seem to be a little time poor for the bike so only time for a short ride today 1:25hrs, so made the most of it & took the commuter out for the harder work-out.

PM Bulgarian bag fun 15kg
Swing to back & squat 3 x 30
Spins 3 x 15ew
Walking Lunges 200m
Press 3 x 15
Clean & Squat 3 x 30
High pull 3 x 30
Squats 100

9/10 Looks like I'm dropping the kids off to school more often on Monday & Tuesday, which will cut down on any extra riding during my commute, so just an easy 66min today

PM 45min KB class. Set a target before the class of 650reps & then we hit it. Took us 36min to complete or 18rpm. 10,400 kg lifted using the 16kg & I have even more fun planned for tomorrow.

Saturday, August 7, 2010

5/8 Nice ride today, the leg are finally starting to work again properly after Sunday, just in time to smash them tonight. 66min commute.

PM 2 x 20 Deck Squats
20kg Bulgarian Bag
Walking lunge 2 x 60min
Duck Walk 2 x 60m
Board Jumps 2 x 60m
Walking Reverse Lunge 2 x 60m
10kg Bulgarian Bag
One leg hops 2 x 30m each leg
15kg Push-up position Bag drag 60m Really cleaned the floors well before we started, which made it better for all the exercises except this one. Dirty floor = bag slides easy, Clean floor = lots of grip. Well harder is better.

Wednesday, August 4, 2010

3/8 The legs a feeling a little better today. but still quite flat, so the commute was nice and slow 70min
45min KB class. Barb said she wnated a cardio session & to show that I can listen, I've gave them one. 8 diferent exercises done with 40sec on each arm, once all completed through once they got 40sec rest. 4.5 x's through. See nice & cardio, only 2min rest given. I can listen.

4/8 Another easy commute 68min. 45min KB class 2 x 16. Fun play session for me.

Monday, August 2, 2010

29/7 Commute 65min nice pleasant ride
PM Back at the Scout hall
3rd session here & time to pick it up a bit
Deck Squats 2 x 20
20kg Bulgarian Bag
180m Walking Lunges
90m, 60m, 30m Board Jumps
150m Duck walks
All of this was hard, but the board jumps pushed the HR through the roof
15kg Bag
OA Swings 3 x 15es
Clean to Back 3 x 30
Spins 3 x 15ew
High Knee Sprints 3 x 50es (was a lot easier than Sunday, will need to adjust)
30m Push-up position bag drag

Get better at this, muscle pulled up good, so mustn't be going hard enough.

1/8 Did an all day Tai Chi work-shop, 8:30 -6:30pm. Learnt program 3-4 today, so learnt as much as last time in 5hrs less time. We didn't really stop & was getting a little tired by the end of the day.

2/8 S#%t there was nothing in the legs on the commute in today. Struggled to keep the legs turning over. No soreness just an empty tank. Even when I've been sore after training I've had some power, but with this if there had been a head wind I'd have had to walk. Did a little extra to see if they would get better, they didn't. 1:25hr
45min KB class. No leg work in this class for this puppy.
1

Wednesday, July 28, 2010

27/7 Ran into a Uni friend on the commute today & it was good to catch up as we were riding. Always get a good workout keeping up on the Singlespeed. 75min
PM Anne-Michel opened her mouth & the fun began
45min KB Class started with the Squat, Reverse Lunge, Jump Lunge, Jump Squat circuit 30reps each for 3 sets. I felt better after this.

28/7 Commute 64min
45min KB Class Played with 2 x 16kg for more fun
Neil the Duck

Tuesday, July 27, 2010

26/7 Did a little longer commute today & felt pretty good on the bike today 1:25hrs
45min KB class. By the time I got around to taking the class tonight the body wasn't feeling quite as good, so I took it easy with the 16kg

News. Mitch Docker has re-signed for 2011 with Skill Shimano.

Monday, July 26, 2010

22/7 Commute nice plesant 64min
At the Scout hall tonight as the works continue at the shed
2 x 20 deck Squats
Circuit
30m Walking Lunges, Duck Walks & Jumps 2 x 20kg 1 x 30kg
Then more playing with the Bulgarian Bags
Walking spins 30m
Spins 15ew
Swings to Back 30
Cleans 30
Push-up position Bag Drag 30m
Squats 30
Jump Squats 30
Reverse Lunge 30
Jump Lunges 30
Around head pass 15ew
& more, just trying different things tonight

25/7
Easy 35min ride, no time in the morning for any more that this as I had more testing to do in Melbourne for the Australian Indoor Lacrosse team. They suffered, so I'm happy.

PM Worked out in the Alley way across the Street from home tonight
Bulgarian Bag 15kg
Shoulder Press 30
Push Ups 20
High Pulls 30
High Knee Sprints 50es
OA Swings 30es
Split Snatch 15es

Rope
Up Down 2 x 50
Side to Side 2 x 25es
Grappler Throws 2 x 25es
Up Down Jumps 3 x 50

Bulgarian Bag 20kg
Walking Lunge
Duck Walk
Jumps
Duck walk
Jumps
Walking Lunge

Wednesday, July 21, 2010

19/7 Commute today took a little detour on the way in along the Yarra as I was feeling good. Wished I'd had a bit more time 1:25hrs
45min KB class. Played with the 20kg tonight, just focusing on the basic lifts

20/7 Did the same commute as yesterday, was planning to do more but as it was cool, had to drop Riley off at early learners in the car before I could head into work.
45min KB class. Had 3 newbies tonight, so I worked with them playing with the 16kg.

21/7 Short commute 64min.
50min KB class, played with the 24kg. Main set today was 5min Jerk with 1 hand change. Need to do more work on this as I haven't done any timed long sets for a while 28L 28R. Just want to get a number to compare with the Lacrosse players last & this weekend. Last weekend only 1 player managed to do more reps than this & he did 3 more & weighted 39kg more than me.

Monday, July 19, 2010

13/7 easy commute 65min.
Played with the 16kg for the KB class tonight.

Foot was giving me a bit of grief due to the swelling from the shin injury. Seems that I may have cut one of the Lymphatic system ducts that run up the front of the shin, so all this extra fluid & bruising is sitting around the foot and ankle. Looks like I'll have to keep wearing that compression sock a bit longer.


15/7 As the shed is out of action due to renovations, it was down to the Scout hall for a play with the Bulgarian bags

Deck Squats 2 x 20

Circuit x 3 with 20kg bag
Walking Lunges 30m
Duck Walks 30m
Jumps 30m

15kg Bag work
Swing to Back & Squat 3 x 30
Around body Swings 3 x 15ew
Cleans 3 x 30
Legs were nice & fried. Grip was toast

18/7 No real training for me today as it was off to Adelaide to run some fitness testing for those trying out for the Australian 2011 World indoor Lacrosse team.
5min Body weight deadlift test (my Mountain bikers destroyed their effort)
5min One Arm Jerk, Push press, Press test with 24kg KB
Cross shuttle run pick-up test. 3 x 3 with 30sec rest

With 44weeks to get these guys in shape, there is going to need to be some serious pain & suffering. Aaron was a bit of a surprise as he's dropped 28kg since I saw him last (in green).
I've got more testing in Melbourne next Sunday.
What did we learn from the testing this time.
To make next time a lot harder, as we didn't break quite enough of them.

Monday, July 12, 2010

5/7 Commute 65min.
45min KB class, had a nice play with the 20kg

7/7 commute 66min
PM. A week since my little mishap & am still a bit limited in what I can do, as I can feel the stitches pulling if I bend the knee to much so I took it easy,
1 leg Step-ups 3 x 20es 40kg on lower step
then just some bits & pieces for me

11/7 Quite weekend on the training front, as it's the last weekend of the school holidays for Flynn, so doing lots with the kids. Off to the Melbourne Museum today, lots of time spent chasing Riley
PM Battling rope 12 sets of a mix of exercises
Bulgarian bag 9 sets with 15kg
By the end of this session the forearms were destroyed

12/7 Fast commute 62min good to get on the bike
45min KB class, was very surprised how the forearms pulled up today but still used the 16kg to be on the safe side.

Monday, July 5, 2010

5/4 Went easy on the commute, still just testing the leg. The Bruising is really starting to come out now from above the site of impact to the toes. Whole lower leg still swollen, with pain & bruising around upper Tibia - Fibula joint. Must have jarred this on impact.

55min KB class. Tim complained about counting reps or his ability to count period, so out came the GymBoss. 1:10min work with 20sec recovery for 30 sets. He may remember how to count next time.

Sunday, July 4, 2010

The Shin, the morning after
4/7 Took it easy on the commute today seeing how the leg would hold up, was going to ride the racer to go easier but decided to stick to the single speed in the end. Feels tight around the stitches but no pain, which is good. 65min

Took a KB workshop at work this morning, so ended up with 1:30hrs of lifting with the 16kg

PM

Did a circuit tonight working in pairs. 2min per station, 22 stations performed. As one person works the other rests. Whoever is working on a station when the buzzer goes starts on the next station straight away (fun).

KB Jerks 24kg 5es

Step-ups 40kg 5 es

Ring push-ups 10

Chin-ups 5

Wall Ball 6kg 10

KB Snatch 24kg 5es

Bulgarian Bag swing & Squat 16kg 10

Aquabag Clean & Press 19kg 10

MB Slams 20kg 10

Saturday, July 3, 2010

30/6 Commute 68min
45min KB Class played with the 20kg today, felt good

1/7 Commute 66min

PM Started out as a power session with longer rest. Also was meant to be a little easier on the body today for a bit of a recovery week. Well that's what I was hoping to happen.
Deck Squats 2 x 20
Heel step-downs 2 x 20es
Box Jumps 2 x 20 @ 65cm, 2 x 10 @ 83cm & 7 @ 83cm & then disaster strikes. Rt Foot caught the front of the box, which caused the foot to slip back & the shin to come smashing down onto the edge of the box. Straight away I looked down to see a nice cut down to the bone. Grabbed it & applied pressure while Gav got a bandage to patch me up & Neil was trying to tell me to get my hands out of the way so he could get a good photo. Sorry Neil, but holding blood inside the body was more of a priority than your photo at the time. Surprisingly there wasn't that much pain. After the session I drove myself up to the hospital for some stitches. They kept wanting to give me pain killers & I kept telling them that it didn't hurt that much, which they didn't seem to want to believe. Thanks to all the staff at the Austin for patching me back up & I don't want to be back soon. In all I spent 1:45hr at the hospital & received 9 stitches. The bandage the first put on wasn't quite big enough as I started leaking again, but the second one was much better.
How do I feel now. Still no real pain, but a fair bit of swelling.
What wen wrong. My right knee doesn't bend as well as my left due to an old knee injury, but basically I didn't jump high enough. Next time jump higher!!!!!

Tuesday, June 29, 2010

28/6 Nice cold commute today, nothing exciting 66min
45min Kb class. Was going to go heavier today, but after playing with the Bulgarian bag last night the forearms don't work properly. 16kg

29/6 Had a friend want a 8kg KB, so stopped by Australian Kettlebells on the way to work to pick one up for them. The extra weight made the hills so much more fun. Commute 1:25hrs
45min KB class. Had lots of fun as Ann-Michel told me that Ben wanted to hurt.
20 - 1 OA swings each side with rest being an alt of 1 - 20 with odd numbers being Push-ups & evens being rack Lunges. Then 3 x 15es OA Jerks. Nice rep total for session 720.

Sunday, June 27, 2010







23/6 Easy commute 66min & 45min KB class today working on technique 16kg

24/6 Easy commute 65min
PM
Deck Squats 2 x 20
Heel Step Downs 3 x 20es (45cm box)
2 x 20 Box jumps (45cm box)
10 Box jumps (63cm box)
10 Box jumps (56cm box)
5 x 5 Box jumps (83cm" box)
Toe touch step downs (63cm box) with 8kg to assist in leverage to get up
then to finish off played around with 2 boxes doing multiple jumps

27/6 Went for a ride with Gavin & Harry today. Left from My place then head for the Yarra trails. Did the stairs heading down to the river & Gavin found out how well his drink bottle stays in the cage & had to head half way back up[ to retrieve it. The it was onto the wet, wet, wet trails. With the extra rain we had last night it was wet & with the last minute decision to put the bootie covers on, I was happy. The other 2 not so happy. Popped out onto the road at Mont & headed through Eltham to Kangaroo Ground back onto a single track descent. Was behind Gav slightly on his right when he veered to his left to clear a branch that had come down as it was a lot lower on that side. I didn't have time to follow him as it was to slippery so tried to clear the high side. The front wheel clipped & slid left then hit the ground & kept sliding left & I was down in the mud sliding. Back up & off again, OK except for the ego. Back onto the road at the bottom of the decent & off to the trails at Sugarloaf Res. Great trails that held up well with all of the last couple of days of rain. After riding around the trails here it was off back to Eltham for Han's Loop & back home. Most of the trails were pretty good except for Banyule Flats. Ended up with 70km in 3:45hrs wet but not to cold. Only 1000m of climbing, will have to put some more in for the next one.
PM

Deck Squats 2 x 20

Play Around with the Bulgarian Bags while directing lots of farmer carries
Was Justin's Birthday during the week & Ann-Michel organised some tee shirts in his honour. Neil Requested pink.

Tuesday, June 22, 2010

Docker dashes to victory in final stage at Route du Sud
Mitchell Docker (Skil-Shimano) outsprinted his breakaway companions to win the final stage of the Route du Sud today. The 23-year-old Australian bested S├ębastien Duret (Bretagne-Schuller) and Johan Mombaerts (Big Mat-Auber 93) at the conclusion of the 189.3km stage from Lavaur to Castre. Docker's victory was his second of the season and the 11th for his team this year.
20/6 Busy day today so only managed 60min on the indoor trainer. After an easy warm-up set myself a target of holding 100rpm 230watts for 50min then an easy cool down. Haven't been on the trainer for a while & the constant effort did begin to hurt.

PM Sent everyone but Simone out doing different types of Farmers Walks & Carries. Simone & myself spent the whole session doing lots of Glute & Lower back activation work

21/6 Commute with Riley's drop off 1:35hrs
50min KB session lots of technique work tonight

22/6 Quite day today with a funeral in the afternoon, so picked Riley up after Early learners for an easy 40min on the bike.
Here's Neil, play with the 83cm box. The KB's aren't giving him extra weight, they are giving him extra leverage to be able to step up.

Sunday, June 20, 2010

17/6 Easy commute 66min
PM
Deck Squats 2 x 20
Heel Drop Step Downs 3 x 20es. Some people were using a little bit to much of the other leg for the step-up so by going with only allowing the heel to touch this becomes so much harder on the training leg.
3 x 10 Box jumps (45cm box)
3 x 10Box jumps (63cm box)
3 x 5 Box jumps (56cm box)
3 x 5 Box jumps (83cm" box)Just shy of half my height by 0.5cm of just past Neils Knees. Gavin was the big surprise landing easy on the box with plenty of room for more box underneath him. For me it was close, having to land on the box in full squat, with one major foot scrape in the last step. The hardest part was talking yourself into attempting the first rep of each set.

3 x 30 @ 20kg squats, reverse lunges, jumping lunges, jumping squats

Wednesday, June 16, 2010

15/6 After the nice day off yesterday, it's back to work with a lazy commute 65min. Could have gone out long but was soft/lazy.
50min KB class was fun with a light weight 16kg & lots of reps

16/6 Only time for the quick commute today, so no extra's. 66min. Buy the look of tomorrows forcast the weather is going to be mean to me with high winds & rain. Reminds me of Greymouth where I grew up.
45min KB class. Heavy today 32kg & ladders, ups & downs
Around body passes 3 x 10ew
2A Swings 3 x 10
1A Swings 1, 2, 3, 4, 5es
1A Cleans 1, 2, 3, 4, 5es
1A Jerks 1, 2, 3, 4, 5es
Rack Linge 1, 2, 3, 4, 5es
1A Jerks 5, 4, 3, 2, 1es
1Arm/leg Deadlift 5, 10, 15es
Goblet Squats 3 x 10

Monday, June 14, 2010

13/6 Worked today & took the slightly longer way in 93min commute

PM
Bit of a play tonight with a circuit in the street with the Rope, MB slams & Slosh ball burpees, then inside for 3 sets of renegade row push-ups. 1set 2 x 20kg 2 sets 2 x 32kg

14/6 Queens Birthday holiday today so time with the family & out for lunch. Kids were having a quite time mid afternoon so out in the MTB playing in the mud 90min.

Saturday, June 12, 2010

Docker wins at Delta Tour Zeeland

On Saturday Mitch (Skil-Shimano) won the second stage of the Delta Tour Zeeland in the Netherlands, beating Tyler Farrar (Garmin-Transitions) and Graeme Brown (Rabobank).
This comes at a good time for Mitch as he is currently trying negotiating a new contract for next season & this is the break through he's been looking for. Well Done. Read full story here http://www.cyclingnews.com/races/delta-tour-zeeland-2-1/stage-1/results
10/6 Commute 65min

So how did the planed session go. All good with lots of fun. The HR got the highest during the box jumps. The Rack holds hindered breathing just enough so that on every set of Box jumps the HR just kept getting higher. The Reverse lunges & jump squats at the end were interesting as I was working with Justin. My Jumps squat count went like this 57, 65, 68, 75, 102. No Justin wasn't getting slower with his lunges, he just started doing to me what I was doing to him, which was losing count kind of on purpose so you have to do more. Next time we will have to add weight to this set to increase the level of fun.

Wednesday, June 9, 2010

The Thursday plan

Here's tonight's training plan. I'm looking forward to competeing against me.

Quick warm-up

Find a partner that you want to share some quatity time with.


Player 1 starts with 10es Step-downs 32kg

P2 hangs around in Push-up position Until P1 finishes, then the swap for 4 sets no rest.


P1 25" Box Jumps 20

P2 Rack holds 2 x 16kg or 20kg & as above for 4 sets


P1 MB Slams 20

P2 Jack Knives (Neil loves these) & as above for 4 sets


P1 Reverse Lunge 10es

P2 Jump Squat & as above for 4 sets


I'm looking forward to this

Tuesday, June 8, 2010

7/6 Commute with Riley 1:40hr just easy & legs do fell better today
45min Kb Class 16kg

8/6 Commute with Riley on the back again. He loves it when we pass people with his nice loud Hello!!!!! 1:40hr
45min KB class 16kg. No putting KB down tonight, all rest in hang or rack.

9/6 Easy commute in the windy wild weather 65min
2hr KB session. Andrew & I worked with some new staff from MCB & North Melbourne teaching them how to use a KB.
45min KB class, time to go heavy class. Used the 32kg, but the big effort was put in by Barbara today who did most of the class with the 28kg.
2A swings 3 x 10
1A swings 3 x 5es
Around body passes 3 x 10ew
Snatch 3 x 5es
Goblet Squats 3 x 10
Cleans 3 x 10es
Jerks 5es (Barbara wanted to see if see could do them & yes she could)

Sunday, June 6, 2010

6/6 Wet commute so kept it short 65min. The first 2min of the ride in was dry. Didn't see another person on a bike on the way into work, it's amazing what a little rain will do.

PM Deck Squats 2 x 20
Step-downs 5 x 10es
Box jumps alt 26 & 25" 6 x 15
Circuits to finish us off 30reps each exercise
KB Push-ups
KB Full mountain climbers
Squats
Reverse Lunge
Jump Lunge
Jump Squat
& then Thursdays circuit again with 12kg
Squats
Reverse Lunge
Jump Lunge
Jump Squat

Glutes & Hammies were still hammered from last Thursday, but after the session were feeling much better.

Saturday, June 5, 2010

3/6 65min commute
PM Decided I'd try out the calf a bit tonight
Deck Squats 2 x 20
Step-downs3 x 10es 24kg, 1 x 10es 32kg, 1 x 10es 40kg. Toe was only allowed to just touch the ground with no push off if possible. Glutes worked so much harder this way
Box Jumps 6 x 10 alt b/w 25 & 26inch boxes
Circuit of fun 3 x's + 12kg 2min rest b'w sets
Squats
Reverse lunge
Jump lunge
Jump Squat
Glutes & ham's destroyed thanks to Justin getting in my way.

Check out this puppy. I started with making a 20kg one with damp sand, then added 20kg of Steel shot to the next with dry sand to give me 34kg & then for fun, found a big 4 x 4 tube & added 10kg of steel shot & wet sand for 40kg. These are a copy of a Bulgarian Bag. The heaviest they make is 22kg & I'm meant to train with a maximum of 12kg. The Aqua bag I've got at home is 19kg with moving water & this is easier to use than that. The 20kg is a great work-out, the 40kg is evil & my friend, but I'll have to part with him as Gavin is carrying a 20kg Sandbag back & forward to training. He needs a new friend, & Gavin will give him a good home & he will still come around to play. Hope they survive at this weight, as they may make a bit of a mess. I wonder what I'd get out of a truck tube.




Gavin & Neil having fun

Tuesday, June 1, 2010

Thinks about this the next time we train
“It’s not me versus you, it’s me versus me. You’re just in my way.”
Simple Iron Truth

2/6 Went to Australia Kettlebells on the way home to checkout some of the new Medicine balls they have got for work which gave me some more extras which is always fun 1:50hr
45min KB class today was a nice play with the 24kg.
Felt good lifting today but still a bit flat on the bike. The Achilles is getting lots better, but I will still need to be a little careful. So had a play around with the step-ups as the push off the ground with the opposite foot doing heavy weights doesn't feel the best. Answer, Start at top & lower down until toe just touches the ground & then step-up, so no assistance from other leg. This also helps hugely with the grip, as the weight needed seems to be about half. Got some other ideas for fun, but don't want to let to much on.
31/5 Still feeling flat this morning, so went easy on the commute & got grief from Riley as I was going to slow on the ride to Early learners drop off. 1:40hr
45min KB Class. Had a request tonight not to do swings & being the nice & emphatic person I am, I agreed. So every second exercise became lunges for a total of 200. I aim to keep people happy.

1/6 Felt better today which kept Riley happy as we went faster & further. 1:50min
45min KB class.

Sunday, May 30, 2010

25/5 Riley Commute 1:45min
KB Class with a nice high rep day 660reps 45min

26/5 Commute 68min
45min KB Class 16kg sets of 50es today
OA Swings
Snatch
Jerks
Cleans
OALCCJ
Lunges
1 Arm/leg deadlifts

27/5 Slow commute just enjoying 72min
PM Fun
Deck Squats 2 x 20
Deadlift fun
42kg 20
52kg 20
62kg 20
72kg 15
82kg 15
92kg 10
102kg 5
112kg 5
They felt pretty good, no break in form. It's been a while so wasn't sure how I'd go. Still had 20kg or so left in me.

Then it was time to go to my happy place. 3 rounds of 30reps each, 2min b/w rounds +8kg
Squats
Reverse Lunge
Jump Lunge
Jump Squats

Bulgarian Split Squats with rear foot in rings
1 x 10es +24kg (Legs didn't cope with this at all today)
1 x 10es
1 x 10es with jump

30/5 Been a couple of quite days as Carolyn hasn't been felling the best. Headed out for a fun ride on the MTB & was fine for about 20min then felt S%$t, so called it quits 50min.
PM
2 x 20 deck Squats & still felling really flat, so I just hurt everyone else instead. Usually that makes me fell better.

Monday, May 24, 2010

20/5 Cruise commute 66min

Deck Squats 2 x 20
Single leg Step-ups 3 x 10es 64kg
Box Jumps 3 x 30 + 16kg
Explosive Alt Step-ups 16kg 30es, 20es then 8es & an abrupt stop with pain in left calf. I tore my Achilles where it inserts into the Gastroc's 32years ago & every few years it reminds me about it. So Ice time for me & rest over the next few days.

23/5 Calf still sore, so no running or jumping for me, just 45min of fun with 15m of rope.

24/5 First time at trying the calf out on the bike. So took Riley to Early-learners & commuted on the Single speed. As long as I loaded the calf up slowly it was fine, but I think racing for 5hrs this Sunday is out. Commute 1:40min
KB Class 45min 16kg

Wednesday, May 19, 2010

17/5 Drop off day for Riley, so some extra time with extra weight on the commuter 1:40hrs
45min KB class 16kg lots of technique with 3 newbies

18/5 Same commute as yesterday 1:40hrs
45min KB class 16kg more newbies but tonight we rested in push-up position for some extra fun.

19/5 Short commute 65min
45min KB class with more newbies 24 & 16kg
Feeling a little flat this week.

20/5 What a day at the Giro. Big winners Richie Porte, Carlos Sastre & Bradley Wiggins. The big losers Alexandre Vinokourov, Cadel Evans, Vincenzo Nibali, Ivan Basso & Michele Scarponi. If Richie can limit his losses over the next 10 days of racing there may be an very surprising winner.

Sunday, May 16, 2010

16/5 Was meant to get up very early to do some extra Km on the mountain Bike, but being woken up at 3am by Riley put a bit of a dent in that. So instead of that extra 1:30hrs I only did an extra 30min. Commute 1:35hr
PM I ended up do some KB 24kg technique work with a couple of people & so made up for it by sending the other 6 across the road with the Sloshballs & rope. Should have sent them down to the park as the complaining was really distracting. Ha, ha.

Saturday, May 15, 2010

13/5 Easy 66min Commute

Deck Squats 2 x 20
Test session today with 5min of B/W deadlift. Decide to try & hold 20reps per min which was easy for the first 3min finishing them with 20sec left on the clock each min, then time started slipping away. I made my target just with 2 sec spare.
Deadlift 100reps 5min 62kg. The big aim is 200reps in 10min.
Sloshball step-ups 3 x 20es 35kg
Sloshball Cleans 3 x 30
Sloshball Forward/Backward lunge 3 x 10es

Wednesday, May 12, 2010

10/5 Commute with extra drop off of Riley to early learners 1:50hr
45min KB class High reps 16kg

11/5 Easy commute 65min
45min KB class 16kg 10, 9, 8, 7min sets

12/5 Easy commute 65min
45min KB class heavy today Most of the session done with the 28kg except the jerks with the 32kg
Around body pass 2 x 10ew
2a Swings 50
Cleans 25es
2a Swings 40
Cleans 20es
2a Swings 30
Cleans 15es
2a Swings 20
Cleans 10es
2a Swings 10
Cleans 5es
OA Jerks 4 x 5es

When I got home I took the 4wd tyre with tube part filled with water inside for a 950m run/walk 14:41min. I have to work out how heavy this tyre is. It was a B&%$h on the uphills.

Sunday, May 9, 2010

6/5 Commute 65min

PM Deck Squats 2 x 20
Single leg step-ups 3 x 10es, 2 x 32kg
1 Leg Deadlift 3 x 10es, 2 x 32kg
Box jumps 3 x 50
Renegade row push-ups 3 x 5, 2 x 40kg

Stepped back with the weight a little tonight to get better quality & it worked & hurt more.

8/5 Following the success of the first “Ride Like King Day” last May, Giant will once again honor its founder King Liu with a second annual running of the event. On Saturday, May 8, Giant employees from around the world—including staff from Giant Sales Companies to its engineering, product development, and manufacturing facilities—will participate in organized rides. So this was my morning with a roll down to St Kilda & then off to Mordialloc & back with time for second breakfast. Great morning but ended up having to put the jacket back on as the HR only reached 99BPM max on the RIDE LIKE KING ride, but I warmed up again on the way home hitting 176BMP on a couple of the hills 3:15hrs

9/5 Deck Squats 2 x 20
32kg KB work-out
2A Swings 20
1A Cleans 20es
2A Swings 50
1A Cleans 15es
2A Swings 40
1A Cleans 10es
2A Swings 30
1A Cleans 5es
2A Swings 10
1A Cleans 25es
1 Arm/Leg Deadlifts 3 x 20es
1A Swings 3 x 10es
1 Blood blister

Neil was trying to stir me up before the session, so when handing out weights I gave him a 28kg & then proceeded to give Gav a 32kg. Neil didn't like to see Gav with a heavier weight & so complained as I hoped & expected. So I swapped his 1 x 28kg for 2 x 24kg. Then Justin complained that Neil was going to get better training than him, so I swapped his 32kg for a 40kg. Spent a bit of time waiting on Neil & Justin tonight. They seemed to have problems keeping up.
So mush fun to watch.