The week started off with a slow wake up on monday morning after the nowra 6hr. and there was already a msg on my phone.. "mate can you teach my 530spin tonight" my legs started to hurt just thinking about it.. my 1st soloution was a huge breakfast and skins under the work trousers...
Jumped on the bike at 530 grunted gritted and punched out the class given everyone as much pain as i was feeling hehe.. then straight into the boxing room to teach at 630,, and a bit out of it and kept stumbling over my words but i made it through giving the class lots to laugh about..
Tuesday starts with a 615am spin and with out my mtb light(there getting fixed) i couldnt ride to the gym or do any recovering riding the legs def weighed a tonne but got the job done only to deleiver a smashing class again at 630pm.
Wednesday was a spin and boxing class in the arvo my legs missed a lunchtime ride today so they were slow tonight but i was trying to take it easy on the bike..
Thursday 615am spin and 630pm spin...
Friday i got another HELP ME calll to cover a spin class on saturday morning... so need the money so i signed up 4 it... friday finished with a 530spin and ive only ever said this once or twice "i went to hard" sweat kept dripping on my fly wheel which makes it grab but i tried to keep the same cadience which made my heart brake some ribs (slight exaggeration)..
Saturday morning i delivered the class they needed, but didnt hav time to fill up my bottle before class so that sucked and trying to keep breakfast down was a struggle.
i had my fav pasta dish for dinner and just tried to full up the best i could... i watched the tour until they reached the summit,, such a bad idea... my alarm sounded at 5am so i made it shut up as quick as i could, but hit the off and not the snooze, the next time i woke up i checked the time and it was 6am the time i was meant to be at matts house ready to leave oh bugger.... i send him a msg to update him on how im late so he drove to myplace... im such a stress head wen im late or dont have enough time so charli tried to help but i didnt make much sense with my grumble of orders... i nearly left wit out my front wheel but we hit the road by 630 stopped for some fuel which included an energy drink that gives u wings so ive heard.. i never drink this foul crap..
We made it to blue gum in serious record time hopefully no cops saw me :)
Did the rego thing (left my wallet in the toilets as i found out on the start line) another sure sign i was asleep.. i wasnt planning on doing a lap but after talking to big dog and anthony about the new section i needed to go have a look at it..
We caught up to hamish elliot on his practice lap as well and after chatting with him in the rego line to find he has never ridden here before.. so we just sat behined him and let him do his this (which was quite slow) but we (me and matt) did not dare to go past him and instead stayed on his tail riding with a ROCKSTAR!!!http://www.rockstarracing.com.au
so a last check out bikes slammed down that energy drink ate a banana and finished off a muesli bar which is completly different to any pre race breakie..
Rode over to the start area for one last toiltet visit but everyone was already on the start line..so i jumped into line and watched the elites buzz off then we get the call up..
RACE TIME!!!!!!
I got off to a healthy start but in one gear to big but after a few heavy stomps we were at the hairpin riding right up on shane taylors back wheel up th climb past the tree, were mick had nearly hit the deck we found our way back onto the turf again and into the single track i was coming 3rd.. the track then opens up for a bit with shane leading the charge, and my legs wanted to go but wasnt sure if i had enough track to get past 2 in one go, so i just let them tow me along back into the single track shane over cooked a corner which took mick with him..only because he was attached to his rear derailer so i shot up the inside stright into first with a huge smile and dialled in some pain.. on our way to the pallet section we were discussing the track and the moment i said i didnt like it, it jumped out and bit me and threw me off course which then shoved a tree through my derailer,, i had to get off and pull it out... 3rd had caught up to me by now but i jumped on before they could get past.. i could still see mick so i charged on and over the 1st half of the course i was catching him but in the second half i was losing him... i had in my sights for about 4laps and then he was gone... and with no idea where 3rd was i tried to keep pace on and race it right to the line..
Positions never changed so mick finished 1st me 2nd and shane fought his way back to 3rd, a very close race between 3-5..
Stoked to score a beer mug for the efforts, just gotta remember how to drive one of them..:)
Its all gone come down to the final round in lithgow to decide the series winner it will be a very close race.. Adam kelly should also get a mention if you look at his lap times they were real fast after a 3min off the pace 1st lap so not sure wat happened there but it took the pressure off the front runners...
A big thanks to my sponsors PUSHY GALORE bike shop
http://www.livefluid.com/
http://www.mayhemapparel.ca/
http://www.steelmx.com/
http://www.endurancetrainingcenter.com/
now that im back on the poduim it might be time for a name of the blog change...???
chops:)
Monday, July 27, 2009
Sunday, July 19, 2009
The hard road..
ALWAYS DO MORE IF YOU HAVE TIME>>
after nearly 6hrs of racing a slow hour to pack up ou stuff to turn the car on for the road trip home a live session of the hilltop hoods was cranking it truly made my day..
The wknd kicked off with a 90min cycle on saturday morning which was loads of fun and loads of hard work but the best eggs benedict afterwards is just gold... hit the road for nowra as soon as we arrived did rego and then hit the trail..
Which had me smiling the whole way around a very very very smooth track alot of log roll overs/jumps to keep it spicy but a track that will reward rythm and tempo so for my worn out legs it was going to help :)..
WE had dinner in nowra at some place which had a group of people dressed up for a 70's theme which made for an interesting dining experience..and into our tent for the night in a forrest.
THe race got underway at 930 after alot of people neeeded to rego at the last minute.. and with noticing matt flemming warming up the game plan changed to not getting lapped (i failed) so we rolled down to the start line with solos heading in one direction and teams going in another(were some gun riders were, when i thought theyd be racing solo) we questioned on how there start plan wa going to work but they assured they new wat they were doing (oh they were wrong lol)
Off we go, i felt heavy in the stomach at the start so for the pace to be very subdued i was very gratefull for... i dont think ive ever been in a race that started so easy, there wasnt even a burn in the legs.. and when we hit the 1st fire road matt flemming was a far way ahead.. thats why the burn isnt there because no one has been trying to keep with him.. further along 3 of us form together and ride away from the rest of the field until we head into some single track to get run over by a train of riders coming head on!!!!!!!!!!! WTF.. and lots of cranky heads... but we sort out wats going on and let the lost train continue on... no i dea how they managed to find transition... the next lap our group of 3 are still together., back thru transition SS mcgee pulls over and me a jamie continue on, jamie picks up alot of crap in his cassette which wouldnt be hard with all the new track and grass we had to ride thru.. he pulls over to fix the prob..
So i just keep the tempo and crank out the laps... i didnt pull over for about 3hrs still feeling good and wondering how i could be 2nd by taking it so cruzy..a few laps later i pull over for a drink and a stretch and ask for the time which i miss understood thinking i only had about an hour to go (when i really had prob 1hr45min..) so i rode it like i had 2 left when i had 3... i really begin to run out of fuel in lap 2... and my speed slows...i was to be overtaken by the SS mcgee in this period somewere...
I pull up in transition to chuck my camelback off refuel and go out for my last lap.....so i just keep pedaling... the sunlight flickering through the trees was really unsettling my tired eyes and was making my stomach turn.. i pulled up to timing at the end of a painfull lap to be informed i had 3min till 6hrs was up and i was 3rd and 4th was yea a farway back... so i called it a day and got off the bike....
Only to find out he snuck thru a went out and did another lap...
You might riding the race solo but ya cant win it alone.. solid intel is required, plus knowing my lap times and speeds would of been a real boost to morale... might have to start racing with a trip computer again..
I was impressed with my speed over the race...and well i should of went into more hurt to deserve 3rd place..
JUST CHOPS :)
after nearly 6hrs of racing a slow hour to pack up ou stuff to turn the car on for the road trip home a live session of the hilltop hoods was cranking it truly made my day..
The wknd kicked off with a 90min cycle on saturday morning which was loads of fun and loads of hard work but the best eggs benedict afterwards is just gold... hit the road for nowra as soon as we arrived did rego and then hit the trail..
Which had me smiling the whole way around a very very very smooth track alot of log roll overs/jumps to keep it spicy but a track that will reward rythm and tempo so for my worn out legs it was going to help :)..
WE had dinner in nowra at some place which had a group of people dressed up for a 70's theme which made for an interesting dining experience..and into our tent for the night in a forrest.
THe race got underway at 930 after alot of people neeeded to rego at the last minute.. and with noticing matt flemming warming up the game plan changed to not getting lapped (i failed) so we rolled down to the start line with solos heading in one direction and teams going in another(were some gun riders were, when i thought theyd be racing solo) we questioned on how there start plan wa going to work but they assured they new wat they were doing (oh they were wrong lol)
Off we go, i felt heavy in the stomach at the start so for the pace to be very subdued i was very gratefull for... i dont think ive ever been in a race that started so easy, there wasnt even a burn in the legs.. and when we hit the 1st fire road matt flemming was a far way ahead.. thats why the burn isnt there because no one has been trying to keep with him.. further along 3 of us form together and ride away from the rest of the field until we head into some single track to get run over by a train of riders coming head on!!!!!!!!!!! WTF.. and lots of cranky heads... but we sort out wats going on and let the lost train continue on... no i dea how they managed to find transition... the next lap our group of 3 are still together., back thru transition SS mcgee pulls over and me a jamie continue on, jamie picks up alot of crap in his cassette which wouldnt be hard with all the new track and grass we had to ride thru.. he pulls over to fix the prob..
So i just keep the tempo and crank out the laps... i didnt pull over for about 3hrs still feeling good and wondering how i could be 2nd by taking it so cruzy..a few laps later i pull over for a drink and a stretch and ask for the time which i miss understood thinking i only had about an hour to go (when i really had prob 1hr45min..) so i rode it like i had 2 left when i had 3... i really begin to run out of fuel in lap 2... and my speed slows...i was to be overtaken by the SS mcgee in this period somewere...
I pull up in transition to chuck my camelback off refuel and go out for my last lap.....so i just keep pedaling... the sunlight flickering through the trees was really unsettling my tired eyes and was making my stomach turn.. i pulled up to timing at the end of a painfull lap to be informed i had 3min till 6hrs was up and i was 3rd and 4th was yea a farway back... so i called it a day and got off the bike....
Only to find out he snuck thru a went out and did another lap...
You might riding the race solo but ya cant win it alone.. solid intel is required, plus knowing my lap times and speeds would of been a real boost to morale... might have to start racing with a trip computer again..
I was impressed with my speed over the race...and well i should of went into more hurt to deserve 3rd place..
JUST CHOPS :)
Monday, July 13, 2009
NEWS FLASH!!!!!!!!!!
no pressure for me the next time i strap on some lights..
http://www.nbntv.com.au/index.php/2009/07/13/lamb-is-number-one-knight-rider/
Also the final episode of THE ROCKY TRAIL SHOW is up..
www.burningtrails.com..
and please vote for me..
cheers...
no tdf so im off to bed..
chops :)
http://www.nbntv.com.au/index.php/2009/07/13/lamb-is-number-one-knight-rider/
Also the final episode of THE ROCKY TRAIL SHOW is up..
www.burningtrails.com..
and please vote for me..
cheers...
no tdf so im off to bed..
chops :)
Sunday, July 12, 2009
TOUR DE BRISBANE WATERS.
Kicked it off from terrigal drive at 830 with reekie ready and waiting so straight up kincumber mountain which was a struggle after slogging it out last night..
A fun day ahead mainly just because matt has not not ridden this 80km loop..
Before to long we were looking at the base of BIG BERTHA.. so much ouch i had to drop it to granny half way up just didnt have the strenght.. we rode the turkey track and then onto the very sketchy cliff track with a big emphisis on dont go right... we gave the strom a miss for how wet it was.. bombed it down to the rip bridge...
Powered it through umina with a 2 laps of a bmx track just to mix it up :) around the end of umina is a track that goes along the ocean on the edge of a cliff with about a 4m drop down to just rocks..dont go left here... a loud WTF comes from matt lol...it was hard for how washed away it is these days... but made it to pearl beach safely.. ordered a very slow coffee and cake...
back on the bikes and back on the climb... up to a look out with views to palm beach and lion island and patonga.. this track then continues to the north walk.... and a walk it is..a solid hike a bike section greeted us... but at the top you enter a very different land.. all rock and dead trees.. your suspension gets a solid workout here.. on our way up to staples lookout the sand attacked our drivechains crunchy and grinding away for about 14kms, stopped to add some lube to matts chain suck problems...once to the top we were back on tar so that helped clean the chain a little.. we turned right into the trail to point claire our last section of dirt so there was no holding back here on the descent..
some footpath and road back to home around 80kms on a sunday morning in 4hrs..
A fantastic ride with water views of inlets and ocean to bad about the sand and mud but thats how it goes...
good times...
just chops...:)
A fun day ahead mainly just because matt has not not ridden this 80km loop..
Before to long we were looking at the base of BIG BERTHA.. so much ouch i had to drop it to granny half way up just didnt have the strenght.. we rode the turkey track and then onto the very sketchy cliff track with a big emphisis on dont go right... we gave the strom a miss for how wet it was.. bombed it down to the rip bridge...
Powered it through umina with a 2 laps of a bmx track just to mix it up :) around the end of umina is a track that goes along the ocean on the edge of a cliff with about a 4m drop down to just rocks..dont go left here... a loud WTF comes from matt lol...it was hard for how washed away it is these days... but made it to pearl beach safely.. ordered a very slow coffee and cake...
back on the bikes and back on the climb... up to a look out with views to palm beach and lion island and patonga.. this track then continues to the north walk.... and a walk it is..a solid hike a bike section greeted us... but at the top you enter a very different land.. all rock and dead trees.. your suspension gets a solid workout here.. on our way up to staples lookout the sand attacked our drivechains crunchy and grinding away for about 14kms, stopped to add some lube to matts chain suck problems...once to the top we were back on tar so that helped clean the chain a little.. we turned right into the trail to point claire our last section of dirt so there was no holding back here on the descent..
some footpath and road back to home around 80kms on a sunday morning in 4hrs..
A fantastic ride with water views of inlets and ocean to bad about the sand and mud but thats how it goes...
good times...
just chops...:)
Chasing the possums
Their was not much riding done during my week only the usual spin classes.. So by friday i had lots of built up energy, and the 30riders that walked into my 530 spin class received the full effects of that being forced to be punished for just under and hour.(10mins over time).. i still had more so after raiding the news agency for the latest mag.. i headed to the bush..
IT was an eary climb up kincumber mt with the creekbed track was dense with fog once i made it to the top i did 2laps of the single track and headed down the other side to home.. and stayed up and watched the tour til the end. After a long breakfast in terrigal i headed to do a bit of work before lunchtime, but when i got home i went straight back to bed and didnt wake till 315pm scoffed down a packet pasta grabbed everything together and drove out to ourimbah.
CLUB ROUND>>>>NIGHT RACE>>
i drank close to a litre on the drive out, to make up for wat i missed during th day and because there would be no time during the race... i rolled out for a practise lap before i needed lights.. it was a struggle the body was tired the eyes were sore and the motivation wasnt there...
On the start grid i had brad kelly far right and trentan day (sorry if your name is spelt wrong) hmmm must of been about 8riders in a grade it looked to be a tough fight for 3rd...
i managed 3rd into the single track with the leaders disappearing fast.. i just couldnt any rythm in the single track just was being a pussy really and didnt wanna crash out.. so most of the 1st lap was spent abusing myself on the lack of ability i had to the amusement of the rider on my ass.. during lap 2 i asked if he was (gavin) tired of riding behined me... so we got chatting and to be informed his aim for the night was to just beat me.. that made me smile but also sigh of the pain that was on the way.. so had chattered more and the pace slowed alot (i liked it) i noticed ppl were making ground on us so at the start of lap 4 i picked the pace up (still below xc pace) poor gavin was still right on my wheel and with my legs hurting i knew he was gona get me by the end of the race,, but he flattered after the magic carpet..and with a classy dummy spit which most of the field heard through the forest with most expecting it was me..(i must be known for expressing my feeling towards a flat tyre).. so i jumped on the pace to get away and to put a comfortable gap into the new 4th position.. hes making more time anychance i see him.. same with lap 5 and i have the pace up to full throttle except for when the trees stepped out into me x3.
lap 6... when we signed up it was a 5lap race on the start line they told us it was now 6... and at this stage i was cursing it.. time to give at all i have to hold 3rd.. and it became my smoothest lap finally finding my groove was nice.. but this rider is still catching me.. i made it hurt as much as i could, knowing a stuff up on the climb at the end up thru the rock ledge had me nervous but i made it clean but still panicking,, i rolled into timing with that 4th rider matt reekie right on my heels a great solid ride and hes improving fast and with his new ay-up lights im glad there wasnt another lap..
Happy with 3rd... Happier when i was informed that brad kelly dnf with a flat.. sweet 2nd place :)..
it was a 6km course and lots of fun running some sections backwards added even more flow to the ourimbah race track..
THanks to my sponsors PUSHY GALORE
http://www.livefluid.com/
http://www.mayhemapparel.ca/
http://www.steelmx.com/
http://www.endurancetrainingcenter.com/
CHOPS :)
IT was an eary climb up kincumber mt with the creekbed track was dense with fog once i made it to the top i did 2laps of the single track and headed down the other side to home.. and stayed up and watched the tour til the end. After a long breakfast in terrigal i headed to do a bit of work before lunchtime, but when i got home i went straight back to bed and didnt wake till 315pm scoffed down a packet pasta grabbed everything together and drove out to ourimbah.
CLUB ROUND>>>>NIGHT RACE>>
i drank close to a litre on the drive out, to make up for wat i missed during th day and because there would be no time during the race... i rolled out for a practise lap before i needed lights.. it was a struggle the body was tired the eyes were sore and the motivation wasnt there...
On the start grid i had brad kelly far right and trentan day (sorry if your name is spelt wrong) hmmm must of been about 8riders in a grade it looked to be a tough fight for 3rd...
i managed 3rd into the single track with the leaders disappearing fast.. i just couldnt any rythm in the single track just was being a pussy really and didnt wanna crash out.. so most of the 1st lap was spent abusing myself on the lack of ability i had to the amusement of the rider on my ass.. during lap 2 i asked if he was (gavin) tired of riding behined me... so we got chatting and to be informed his aim for the night was to just beat me.. that made me smile but also sigh of the pain that was on the way.. so had chattered more and the pace slowed alot (i liked it) i noticed ppl were making ground on us so at the start of lap 4 i picked the pace up (still below xc pace) poor gavin was still right on my wheel and with my legs hurting i knew he was gona get me by the end of the race,, but he flattered after the magic carpet..and with a classy dummy spit which most of the field heard through the forest with most expecting it was me..(i must be known for expressing my feeling towards a flat tyre).. so i jumped on the pace to get away and to put a comfortable gap into the new 4th position.. hes making more time anychance i see him.. same with lap 5 and i have the pace up to full throttle except for when the trees stepped out into me x3.
lap 6... when we signed up it was a 5lap race on the start line they told us it was now 6... and at this stage i was cursing it.. time to give at all i have to hold 3rd.. and it became my smoothest lap finally finding my groove was nice.. but this rider is still catching me.. i made it hurt as much as i could, knowing a stuff up on the climb at the end up thru the rock ledge had me nervous but i made it clean but still panicking,, i rolled into timing with that 4th rider matt reekie right on my heels a great solid ride and hes improving fast and with his new ay-up lights im glad there wasnt another lap..
Happy with 3rd... Happier when i was informed that brad kelly dnf with a flat.. sweet 2nd place :)..
it was a 6km course and lots of fun running some sections backwards added even more flow to the ourimbah race track..
THanks to my sponsors PUSHY GALORE
http://www.livefluid.com/
http://www.mayhemapparel.ca/
http://www.steelmx.com/
http://www.endurancetrainingcenter.com/
CHOPS :)
Sunday, July 5, 2009
Just wearing the tread down.
After doing some exploring in port macquarie on last sunday and getting the new white rims way to muddy, the bike got a good clean and then was taken to the bikeshop to have my BB bearings replaced. it was just a quick blast to the gym on the SS to teach a boxing class. which was below the 2hr goal, so tuesday i rode to the gym to teach spin and definately rode that one hard and pedalled home, off to work by car and kariong training never happened as were to busy with with work but rode back to the gym for my 630pm spin class which i burnt just under 700cal and then headed off back to my workplace were my car was parked via the long road 32km 1hr 4min i really bombed after 30mins which was not good being the second half being hills so i really struggled and grunted the SS to my destination and burnt another 900cal. charli was waiting at my car with my keys cause i left them at home (doh)..
Wednesday i dropped my car off to the mechanic and found a cafe to have lunch which has a plate of nachos for $8.50 mmmm, i left for the gym at 4pm as i had to teach at tuggerah which took me 54mins to get there and taught a cycle class and a boxing class and then headed for home..very very slowly... i spent 30mins talking myself in and out of riding up brooks hill on the way home, so i decided to give it ago to punish myself for going slow... i made it and flattered at the top, a quick smooth change and my hand didnt get stuck to the c02 so i was glad with that.. 200m later i flat again... sigh i never found th glass.. sag wagon was called and charli to the rescue:).
Thursday started with a 615am cycle and my car was done so i drove to tuggerah my legs were trashed.. mainly i think my body was empty so friday was just a spin class, and my epic had not been fixed because we cant get hold of the correct sized bearings.
Saturday i took off to sydney to do more filming for THE ROCKY TRAIL SHOW.
www.burningtrails.com to vote for me..
it was a funny day with the crew with some very bad acting very good coffee very good food and some riding.. in a quarry in the middle of hornsby..
Sunday was and early start about 230am with charli giving me a tour update wen she came to bed, id been there for hrs.... hit the road for sydney again with matt reekie to race at blue gum lodge..
if ya havnt been check it out, 26th july is your next chance in the nsw state champs.. we did 8laps and it wasnt my day and didnt really enjoy myself on this ruggered techy trail.. i could have a good long whinge about it but it doesnt deserve that really, but it aint a race course and doesnt suit my style of riding..
So once we got back to the coast we headed out for more riding which was very enjoyable being a beaut day to ride and to show matt trails he hasnt seen and to hear and see the excitement on the descents and the swear words at the base of the climbs, but ya did really well matey... 2hrs all up plus the 2hrs of racing.. Stans go put to the test today to... GLASS and wow it sealed it, thanks for showering my leg and frame with goop, but im not back there changing a tire. i like em:)
well there is 74km left of stage 2 to go, time for another milo.
If picked up another sponsor this week as well http://www.steelmx.com/ check them out and if ya like wat you see i can add some products to my order.
Also http://www.endurancetrainingcenteroutlet.com/servlet/StoreFront these guys are helping me out as well.
so with fresh tubes in the single speed ill try to knock out more kms right up to next wed-thurs before i head to nowra's 6hr... my taper will be a 90min spin class the day before..(its all 12hr training).
keep pedaling
chops :)
Wednesday i dropped my car off to the mechanic and found a cafe to have lunch which has a plate of nachos for $8.50 mmmm, i left for the gym at 4pm as i had to teach at tuggerah which took me 54mins to get there and taught a cycle class and a boxing class and then headed for home..very very slowly... i spent 30mins talking myself in and out of riding up brooks hill on the way home, so i decided to give it ago to punish myself for going slow... i made it and flattered at the top, a quick smooth change and my hand didnt get stuck to the c02 so i was glad with that.. 200m later i flat again... sigh i never found th glass.. sag wagon was called and charli to the rescue:).
Thursday started with a 615am cycle and my car was done so i drove to tuggerah my legs were trashed.. mainly i think my body was empty so friday was just a spin class, and my epic had not been fixed because we cant get hold of the correct sized bearings.
Saturday i took off to sydney to do more filming for THE ROCKY TRAIL SHOW.
www.burningtrails.com to vote for me..
it was a funny day with the crew with some very bad acting very good coffee very good food and some riding.. in a quarry in the middle of hornsby..
Sunday was and early start about 230am with charli giving me a tour update wen she came to bed, id been there for hrs.... hit the road for sydney again with matt reekie to race at blue gum lodge..
if ya havnt been check it out, 26th july is your next chance in the nsw state champs.. we did 8laps and it wasnt my day and didnt really enjoy myself on this ruggered techy trail.. i could have a good long whinge about it but it doesnt deserve that really, but it aint a race course and doesnt suit my style of riding..
So once we got back to the coast we headed out for more riding which was very enjoyable being a beaut day to ride and to show matt trails he hasnt seen and to hear and see the excitement on the descents and the swear words at the base of the climbs, but ya did really well matey... 2hrs all up plus the 2hrs of racing.. Stans go put to the test today to... GLASS and wow it sealed it, thanks for showering my leg and frame with goop, but im not back there changing a tire. i like em:)
well there is 74km left of stage 2 to go, time for another milo.
If picked up another sponsor this week as well http://www.steelmx.com/ check them out and if ya like wat you see i can add some products to my order.
Also http://www.endurancetrainingcenteroutlet.com/servlet/StoreFront these guys are helping me out as well.
so with fresh tubes in the single speed ill try to knock out more kms right up to next wed-thurs before i head to nowra's 6hr... my taper will be a 90min spin class the day before..(its all 12hr training).
keep pedaling
chops :)
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