Well the forearms are still a bit stiff today so it's made the KB classes a bit hard the last couple of days, but the legs have been great & have held up well to the increase of volume.

12/1/09 Did 2hr on the MTB around the Yarra trails & 2 x 45min KB classes with the 16kg

13/1 Did 1:50hr around the Yarra trails again & tried some flat bars on the new Anthem 0 & the drop of 10mm makes it easier on the climbs. I love the feel of the RaceFace Low rise bars that come on the bike but for climbing I need to get the front just that bit lower. Also did 1 x 45min KB class

14/1 Easy day today with an easy 70min ride on the road.

6/1 70min ride & 45min KB class went easy 16kg

7/1 70min ride

8/1 70min ride
Tonight it was time to step up the intensity with the weights. There were a lot of very sore bodies after this session
Deck Squats 2 x 20
Pistols 3 x 5es
Box Jumps 1 x 30 body weight & then 2 x 12kg KB's 4 x 15 with full extension on the box
GS Jump squats 53kg 150, 200, 250 "as Neil got slower I just had to do more"
Aqua Bag Hang cleans 18kg alt with MB Slams 20kg 3 x 30/20

10/1 With legs in pain from Thursday it was time for the Dad's ride with John, Jason, Bellie & myself. This involves Leave home at 4am to meet Jason & Bellie at the Ringwood Clock Tower before 5am & then heading into the Dandenong ranges for the next 4hrs. This means we did 4hrs riding before Jim's MTB group started their ride out at Smiths Gully. I ended up with 2600m climbing over 158km in 5:39hrs. Then ate for the rest of the day.

11/1 Did a session at the Oval & paired up with Neil for 45min of Sledge Hammer & Tractor tyre flipping. Great for the Hamstrings & forarms. Now just have to wait for the skin to grow back on the fingers. 480 sledge hammer hits & 240 tyre flips.

Boxing Day it was out for a 2hr ride out the back of Eltham. This is the decent at Kangaroo Ground.



Riley playing with Emma & Kate.
Christmas is over & managed to get some riding done Start on Boxing Day with just over 2hrs. It was amazing as I almost say as many bikes on the road as cars.
28/12 went out for 90min on the mountain bike out to Westifolds at 6am, felt great today.
Did weights in the P.M. & went hard with the jump squats 43kg 2 x 200 1 x 300
29/12 drove to Bright for a few days of playing with the Claxtons.
30/12 On the Mtb's at 6am & out into the rain for a ride up Mt Hotham off road or that was what the aim was. John's plan didn't pan out as the fog rolled in & with visibility reduced to 50m & lots of steep lose climbs (which more & more became unrideable) & descents then we pop out onto the rode with 10km still to go to get to the top of Hotham we decided to call it a day being wet & cold 3hrs 1800m climbing.
31/12 The way to start New Years Eve is with a nice pleasant 6am MTB ride in the hills around Harrietville. We started with a 3omin climb up to the ridge line (this took us 3min to come down on the way back), which was very undulating with gradients reaching over 33% in places. My Granny rings have never been used so much in one ride ever. In our 3:35hrs riding time we covered 51.2km & climbed 2100m. We both managed to flat on the same decent which I suppose is better than getting flats at different times. John's wouldn't have happened if he had some sealent left in his tyres, it was just a small hole, while mine was a slash due to hitting a rock at about 65kph & having the tyre cut by the rim, the tubeless pinch flat.
1/1 Well we were up early again to welcome in the new year with a quick road ride up MT Hotham. Now on the third day of climbing just couldn't get the heart rate up, so just rolled the climb up in 1:45min & way mighty glade I wore long finger gloves for the decent. So about 2:3ohr ride with 1600m climbing.
4/1 Went out for an easy ride, was meant to be 3hrs, but my gut have been a bit upset for the last couple of days so cut the ride short 1:20hrs, Did an easy weight session in the evening with 16kg
2 x 20 Deck Squats
1A swings 3 x 20es
1ALCCJ 3 x 20es

5/1 Back to work so easy 70min commute
2 x KB classes went easy with 16kg



Flynn & Mitch playing on their walk bikes
John & Myself both fixing rear wheel flats at the same time


65kph & rocks = 6 dents in rim when you flat

Some of the pinches were over 30%

Looking From Mt Hotham to Mt Buffalo

John at Mt hotham

Riley doesn't like to watch

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.
21/12
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

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.

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

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.