Monday, July 23, 2012

the long ride

i really enjoy riding my bike.  especially the crisis bike.  it is just a beautiful bike to ride and it feels fast. i always do my longest ride sunday morning and i try to change where i ride up every few weeks so i dont get bored. i dont mind doing laps but i have ridden around the swan valley and the vines enough that i know most bumps in the road.  i know where all the kangaroos live and the ducks swim.  so this weekend i headed off to the  freeway bike path which is a well known ironman route - it is long, flat and car free.  

i drove to the south perth foreshore and parked the car.  got all the gear on.  seriously winter is bullshit for all the crap you need to wear against the wind and cold.  i hate wearing long gloves.  it makes it harder to feel the bike and everything else.  i had my supply of gels and cliff bars, three bottles of fluid, an ipod loaded with new music, my phone and spares tubes x 2.

i really hate the bike path from the city to the mount henry bridge.  it pisses me off every time i ride it.  the bike path is old and in some sections not very wide.  you get the most traffic here.  people walking or running, folks out on old bikes just going for a casual ride and the ones i hate the most.  male cafe bound lycra clad fuckwits on bikes. i dont understand why they insist on riding two or three abreast on a path that is a metre wide (on their side).  they dont even attempt to move across when passing.  and at this time with the tour de france on they all think they are riding in the fucking peleton.  i have no explanation as to why i think this but i am sure that they think they are hot shit as they pass me whilst riding into a headwind but doing a bradley wiggins and sitting off someone else's back wheel on their 10km ride to the most trendy cafe for coffee and a fucking croissant.  

there are roadworks just after the bridge and this is a bit of a hassle and slows the ride down a bit as the bike path takes a detour.  but once past this it is fantastic.  the path is near new and really smooth with very little traffic.  it is not the most exciting route as it heads adjacent to the freeway but it is long and relatively safe. 

the plan was to ride 65k south and then turn around and ride back for my longest ride to date.  around the 50k mark i started looking for a big tree to take a pee.  at the same time i did a costume change and off came the long gloves and leg warmers.  i was really enjoying the day.  the sun was warm and the wind quite mild.  this ride is well known for having a nasty headwind or cross breeze on the return back to the city but i didnt think it would be a problem.  i was a little bit wrong.

after having a bit of a stretch i headed back and it was a bit of a slog.  i have ridden into more headwind on this ride before but still it wasnt pretty.  i kept thinking that once i got past the exposed pathway it would be easier but then it just became like a wind tunnel.  the only good thing is the speed concept is a wonderful bike to ride into any type of wind.  it just cuts through.  about 30k from the finish i was struggling.  my neck/shoulder muscles were killing me.  i need to relax on the bike and not ride all tensed up.  my  knee was annoying me.  my cleats had been adjusted slightly and from past experience i know this can be the cause so i will change it back and see what happens.  then there is the seat.  this has improved and i have to decide whether i persevere or spend more money looking for a better option that may not be any different in the long run.

on the bike path along the freeway - the part i hate i nearly collected a dad and his little girl on her bike.  the dumb dad came off an over pass and didnt even look to see if any bikes were coming along the path.  i had the right of way.  i swore at him and then felt bad because of the little girl.

i was pretty happy to arrive back at the car.  i should have stretched but just wanted to be home.  on the drive all i could think about was a hot bath and food.  something warm and filling that i didnt have to prepare.  so i stopped by dominio pizza and got one with the lot and a hawaiian.  i didnt worry about unloading any gear.  straight into the house and immediately wolfing down some pizza.  it was seriously some of the best fucking pizza ever.  130.3k average 27.9km per hour.

Wednesday, July 18, 2012

imwa week 21 - focus on the positive

i read somewhere this week that people tend to forget what is good in their life and just focus on all the things that they dont like, are unhappy about or on the things that they dont have.  and in doing this it makes them even more unhappier and miserable.  and it is true.  we do focus on what we dont have rather than what we do.  so i have been trying to catch myself out and reverse the way i look at things.  i was getting a bit down with my swimming and really dwelling on how fucking useless i am.  but when i think about it how many people can swim 3k in an hour ?  or have attempted and completed some of the ocean swims that i have done ?  i could focus on what i havent been able to achieve but instead i should be proud of what i have completed and how far i have come since i started this adventure.  

you would have to living under a rock to not know the tour de france is on at the moment.  i love watching it.  but this year i have been disappointed.  frank schleck has gone after testing positive to a banned substance.  there are constant rumours about the sky team and i just dont put much value on a win achieved off the back of another team mates wheel. and a team mate that has come from nowhere to now being able to beat the best in the world on the toughest climbs in the world.  it is hard too because last year was a great race. it was there for cadel to win or lose and through his own efforts he won it.  i might be biased but those last three stages were brilliant.  i guess it doesnt help either that the olympics are only 10 days away and many riders are already focused on that.

we had another fatal shark attack.  five in ten months.  a surfer was taken off wedge island up near lancelin.  it attacked from below and basically bit the surfer in half.  a jet skier tried to come and retrieve the remains but the shark was still there and came in and took the rest and swam away with it.   it was a great white.  most people dont want them culled but when you ask them if they swim in the ocean they say no.  it doesnt impact them so they support the shark.  i dont want them slaughtered.  i just think the numbers need to be reduced.  once the shark passes puberty they have no predator so the numbers have increased.  maybe people will change their minds once events are no longer held here and business and tourism suffers.  

last sunday i did the 80k waroona cyclosportif again.  it is very hilly and i learnt that i need to ride hills more.   it is a beautiful ride though and nice to do in winter rather than the heat of summer.  the group i was with (all guys) were very kind and we stayed together the whole way.  i only had a problem staying with them on the uphill and found the flats no problem.  the last 5-7 k of the ride is a very nice downhill and as i was enjoying the free ride i came past these young kids sitting up on a small hill outside their house.  it was here i was treated to a good old fashioned brown eye mooning.  it was quite a surprise and very funny.  

training is ticking along as usual.  

Sunday, July 8, 2012

imwa week 23 - up and running

the week went something like this.


woke up feeling shitty.  like i was getting the flu - AGAIN.  made an appointment to get a flu shot.  did nothing more than vegetate on the sofa after work and fall asleep while watching the tour de france.  legs felt tired after big weekend rides.  left over pasta for dinner.  blah.


tired when i woke up and still feeling fluey.  crappy day at work.  headed to the gym and felt pretty good nailing the following interval.

warm up - 2k at 6 min pace
10 x 400m with 90 sec rest in between
first 5 at 5.40 pace, next 3 at 5.20 pace and last 2 at 5 min pace
cool down - 1.5k at 6 min pace
total 7.5k

shower, eggs on toast and back to the sofa and the tour de france.


had an early morning trainer session planned so i could swim after work but still felt crappy.  watched breakfast tv instead.  left work at 10am to go get flu shot.  glad i cancelled my plan to swim.  worked my butt off doing a 70 min spinerval tempo session on the indoor trainer.

defrosted and  re-heated spaghetti for dinner while watching the excellent sbs coverage of the tour.


still feeling the effects of the flu shot and arm is quite sore.  swimming still off the radar but was really looking forward to running.  a pyramid session on the treadmill.

warm up - 2k at 6 min pace
400, 600, 800, 1200, 800, 600, 400 at 5.10 pace with 400m recovery in between each set at 6.15 pace.
cool down - 1.2k at 5.40 pace
total 10.4k

took time out to go to the supermarket and grab a big fat juicy steak and secret ingredients for my special coleslaw.  scoffed this down after stretching and a nice warm shower.  and again while watching the tour.  i love the tour but wish i could stay awake long enough to see the stage finish.


bit peeved that i still dont feel 100%.  really need to swim today. work was boring and i was really tired.  got home and fell asleep on the sofa.  is the body trying to tell me something ?


rained overnight and the crisis bike had a flat tyre - i think just the co2 disappearing from the previous weekend puncture so got the roadie off the trainer and headed out for group ride at 6.30am.  it was COLD.  i was the only girl to show in a small turn out of 5.  still struggling to breathe and snotty nose.  i think one of the guys thought he was chasing down a breakaway group as we raced along for a quick 40k.  i kept going for a further 30k after they departed for the coffee shop.  legs felt good.  decided against swimming and got crap done around the house instead.  a quick trip to the supermarket before doing the following session on the treadmill.  a good week for running.

warm up - 2k at 6 min pace.
6 x 600m at 5.30 pace with 90 sec RI
cool down - 1.5k at 6 min pace
total 7.1k


i really didnt want to get out of bed.  i had quite a few conversations with myself.  i would have done anything to be able to sleep in and watch tv.  it was cold out and wet but the rain looked liked it would now stay away.  i told myself to just HTFU and get on with it.  on the road by 7.15 am.  rode for 115k over 4 hours.  got really blustery cold winds towards the end.  kept thinking of how nice my nice warm house would be when i was done and the chocolate pancakes and the berry banana shake.  had a nana nap and then more crap done around the house - including washing two dirty bikes. back to watching the tour and a really scrumcious lamb roast for dinner.

so a good week for the bike and the running went really well.  my foot is feeling better and recovering quicker.  now i just have to get back in the pool.  next week i am changing the whole program around and really mixing up the days.  an experiment to resolve the big weekend cramming workouts and find me some time to do something other than train.