Posting from the Athlete lounge at NSWIS.. :)
Sundays race was the latest round of our cross country series. I grab a lift out to the race by james wilson, we arrived with enough to chillout have a chat with wayne gibson, these guys are racing a 12hr in a 2man soon so i was keen to see how they would push each other around ourimbah and it also meant good company on the trails,
My warm up just consisted of the trails to the centre dirt road, as this is very techinical and you can end your race in the 1st km. along the dirt road and up the hill back to the start line. with a 5min call for the all riders to the start line.. 3min call and still no one moves.. so i head over to line up first. with just 2 other A grade riders turning it flattened my mojo. Through the race briefing and the count down was on. 3 2 1 pedal.
Still no mojo.. 3 riders 3hrs no prizes..!!!!!!
So i sit on max's wheel for company and just follow his pace and watch his daredevil lines and catch him on the climbs.. we finish the first lap never being to uncomfortable and timing was elated to see him leading with the crowd questioning each other on what i was doing. Right well the legs are warmed up now, i let him set the pace to the centre fireroad i come along side max at the bottom of the climb for a little chat, muttered some words like have a good day or ride and set to work on the climb and pushing my heart rate to where i can hear myself breathing heavy. I was there to win, but not much work was required, but then thought what if i have a silly mechanical or better yet who can i lap today..
Yes sweet ive found my mojo and i get to thrashing the course and really having some fun smoothing out ourimbah in which takes i think quite alot of practice around that course, i was slamming a gel down a lap and trying to keep the TORQ fuel up so the fun levels stayed high,Timing in formed me that my first 3 laps took 1hr 22min.. I pick up a bottle on my way through, thoughts of doing 7laps has turned to reality lets go to legs, ripping around on my 4th lap i pass wayne on jelly leg climb and get james in the graveyard.
Now its lap 5 totally still having fun, hitting the descents hard because my turner flux just turns bumps to butter..Towards the end of the lap i have to stop and add air to my rear tyre.
LAP 6 and things are starting to hurt a bit now all those punchy climbs are crested a bit slower, after the roller coaster my rear wheel has begun to make a strange tingy noise..over redbelly rock and up the climb out the back where i stop to check for broken spokes.. nope not them.. Through the graveyard i determine its something to do with my brakes, the noise would go away when i applied the brakes but they didnt feel very good either, once out of the graveyard i could look down to my rear rotor. i could see the BOLTS HANGING OUT...oh geez all 3 of them had worked loose. i limped it back to timing, i pick up my torq tool then roll to timing, with about 10mins before the 3hr mark.i take wheel out the skewer off then realise there allenkey bolts.. i run to get one fix it run back put wheel in and with 2nd place may come in before the 3hr mark i went and hit the 7th lap. Happy to come home with the only rider doing 7laps. good times.
I pulled up quite sore in my lower back again, this is worrying me and looking at the variables to have it sorted by my next race.
just CHOPS :)
Wednesday, July 18, 2012
Wednesday, July 11, 2012
A Day in the life of being an Instructor
Here comes my experience of my typical Tuesday.
The alarm sounds at 530am. The dredded noise never fills me with energy, its cold my bed is warm and im tired from well the TDF or just waking up. I tend to lay in until this can be done no longer. And thats when i spring into action. Im out the door with bag packed, something i never do the night before, as i cant remember what i pack so i need to do this as i go. The gym is conviently within walking distance nowdays but have spent the last few years cycling 10-15min there. On the walk up i go through my plan for the class and how i want it delivered and the extra cues i can find to inspire people to go that little bit harder.
Walking into the gym its all smiles and down to business, To perform to the high standard i expect from myself it usually comes with a routine that is very much the same for each class. So in the less then 15mins i get to get ready all this must be done, I feel at times i come across as guarded and hard to approach, but i feel i have a show to perform and your even getting ready infront of everyone..
I dont wish to feel overly relaxed before a class as i feel this will have my standard drop, for example i cant stand walking into a class with the instructor sitting on the stage mooching about, yup we all gotta put our shoes on, but im sorting my bike set up, getting my legs warm, mics ready.. Its the most uneasy time for me, those awkward minutes while im on my bike waiting for the clock to start, finding my zone so i can perform, not just me but my legs also. Surely u cant just wonder about a room and talk to everyone and then realise why your there oh "oops sorry everyone we better start eh??" I feel my classes come with a certain amout of seriousness and yes this can put some people off. But how much of a result are you gona get from mucking around??? Im here to get the most out of you.
The class had 22 this morning which is a bit quite, but its winter and with a TDF cycle challenge on at the moment its moving popularity around to other classes, As the challenge is 21classes in 23 days.
The class went well and with the new RIDE programme from www.indoorcycling.com.au everyone is challenged with just enough recoverys to get by. Its not the most responsive class but at 615am its all about getting the job and i have a very regular strong crew that perform at there best each tuesday morning and they leave smashed but satisfied.
After each class im mostly found in the stretch area on the foam roller. So just a quick session and then back home for breakfast and TDF highlights.
930boxing comes around real fast and im back at the gym with another game plan buzzing through my mind, i go through pre class routine but only to find that 3 people have shown up. you can spend all day looking for excuses, but whats the point... i know i deliver a challenging class with lots of variety. but with just 3 other guys to train with today. i stepped up and delivered a arm throbbing workout. based more on upper body strength and endurance it was a real battle, The tuesday class is usually a mums class so normaly lots of leg work is involved, but in the time ive had this class, from a strength perspective i have taken them from struggling with 10pushup to them achieving 100plus in a class, but happy to do them is the key element.
At erina FF when they know they cant do something they just dont wana try, but push them gently through a challenge and they build their confidence, Once they have that, Their unstoppable. LOVE IT..
The class was alot of hard work and no one left not feeling it especially the 120 military situps at the end, but all feeling energised. Big groups are great but with smaller groups you can experiment more and have more variety.
Hunted food down straight after this class and a recovery shake as well. and back home i go. to eat for the next couple of hrs and just chill out. More time on the foam roller as my glutes had begun to ache, Tight glutes is a constant battle with me, they then affect my ITB which then affects my knee and a great loss of power in the pedal stroke. so im sitting on the couch extremely uncomfortable. When my mate nick sends me a message id been waiting all day for RIDE???? I quickly get my mtb mojo on and im out the door and stomping on pedals up the road.. FREEDOM. within minutes im the most comfortable ive been all day.
We meet up at bellbird park and hit kinny mtn straight on and i felt real strong all the way to the lookout. Its a must stop every trip on the mountain. So i let nick know the game plan and off we go. but before the agony of central coast hills we get to bomb it down glassons trail with the track being so grippy we push the limits till we scare the shit out of ourselves.
Where crusing down empirebay drive on the tarmac just pacing along nicely on the flat road, Wards hill is close, i wait for nick to catch up so we can hit the climb together. I check with him if its his first time climbing it. "yup" i laugh with a hint of compassion of how much its gooing to suck for him and off i go..Trying to achieve the whole climb in the saddle except for the hairpins.. That might explain tightness behind the knee today.. my saddle feels just a tad high. great on the flat roads but pushing the extension of my leg just that little bit to much.It was ok for the race on saturday for the first couple of hrs, it can be difficult to determine whats causing fatigue 4hrs into a race. Oh the crappy thoughts while training, your mind is just to free to wonder into the worry box.
Once over the climb we continue up to scenic highway and into the singletrack that takes us along the cliff trail. very rightly named.. im not sure how far down it is, but i know of people who abseil off it. and well im so not going to look over the edge while cycling beside it, you ride along the edge of it about 6times i reckon and some corners meet at the edge as well. full focus here... We pop out of all that sniggle (winding singletrack) We have been going for over an hour now. its 430 and its a race to be the sunset home. so we take off down big bertha in a hurry.. caution on the waterbars as crashing can ruin a good day. ripping up the trails and launching off waterbars on the flat roads all the way back to kincumber.
Rolling up to kinny mtn we both let out a sigh drop our heads at the climb that is the only way home. sucking up lots of air as we raise our heads we set to work on the climb and crest the top in one piece, with the light fading fast and if it goes away it means no single track descent. So we push on challenging each other across the top and through the sand. I hit the dsecent infront of nick and try to pick the right lines in semi darkness not quite getting it all right, but no damage to myself so thats all that matters. A quick highfive at the junction and i head for home.
I fly through the shower as i was pretty muddy, give the bike a wash.. well it was the other way around. Priorities!!
Look for food as the right went for close to 2hrs and i was coming down off the buzz real fast. Eating a torq bar on my way to the gym feeling very sleepy. To which kris noticed the second i meet her in the stretch area. chatting away before i realise the time and set to find my pre-race i mean class zone..
Now to get into the room following a constantly late running 530 class is annoying but anyways i cant let it show as any mood i carry the class will follow good or bad.. Lots of my favourite riders where there. Kris,wayne,james,sally,alli,christel,brian and thats just the front row..The army is 22 strong and off into battle we go. we all spend the first song adjusting to going for our ride, i notice everyone was very busy thinking about something, its usually time for people to reflect on there day, I asked for some input on what people wanted play and the only request i got was Ashley asking for tiesto.. So i setup the ride to HARD and we got stuck into it,, quite a noisey bunch which i really like.
I tried to keep everyone from maxing out in the first hillclimb, as Rammstein took the reins in track 4. this tested the limits of everyones legs and the soundsystem.
track 5 was over real quick and track 6 (everyones fear) was here.. before the 1st of 2rounds of effort i had everyone say sorry to there legs... At full force we hit the TT and 2mins later were all in a very dark place.. a small recovery trying hard to have people keep their legs moving.
Here comes round two.. The meaning of tight arse tuesday.. after 2mins 30,, we are shattered. and i went a bit physco but hey thats how i rise above the pain in my legs.
Track 7. 9mins40. Adagio for strings the one ashley requested.. 3peaks one summit.. splinters from hurtboxes were flying everywhere.. A massive effort was put in every rider. its great to see people reach there limit and stop only for me to then remind them on what i want. and they get back on the pedals..
So we all hobble out of the spin room and call it a day.. i make my way to the stretch area for the obvious floating high on life but hammered from a huge day.
The day finishes with a yummy stirfry and a attempt to get to bed early with the legs wrapped in compression..
loving life.
Thanks for reading all the way.
just chops :)
The alarm sounds at 530am. The dredded noise never fills me with energy, its cold my bed is warm and im tired from well the TDF or just waking up. I tend to lay in until this can be done no longer. And thats when i spring into action. Im out the door with bag packed, something i never do the night before, as i cant remember what i pack so i need to do this as i go. The gym is conviently within walking distance nowdays but have spent the last few years cycling 10-15min there. On the walk up i go through my plan for the class and how i want it delivered and the extra cues i can find to inspire people to go that little bit harder.
Walking into the gym its all smiles and down to business, To perform to the high standard i expect from myself it usually comes with a routine that is very much the same for each class. So in the less then 15mins i get to get ready all this must be done, I feel at times i come across as guarded and hard to approach, but i feel i have a show to perform and your even getting ready infront of everyone..
I dont wish to feel overly relaxed before a class as i feel this will have my standard drop, for example i cant stand walking into a class with the instructor sitting on the stage mooching about, yup we all gotta put our shoes on, but im sorting my bike set up, getting my legs warm, mics ready.. Its the most uneasy time for me, those awkward minutes while im on my bike waiting for the clock to start, finding my zone so i can perform, not just me but my legs also. Surely u cant just wonder about a room and talk to everyone and then realise why your there oh "oops sorry everyone we better start eh??" I feel my classes come with a certain amout of seriousness and yes this can put some people off. But how much of a result are you gona get from mucking around??? Im here to get the most out of you.
The class had 22 this morning which is a bit quite, but its winter and with a TDF cycle challenge on at the moment its moving popularity around to other classes, As the challenge is 21classes in 23 days.
The class went well and with the new RIDE programme from www.indoorcycling.com.au everyone is challenged with just enough recoverys to get by. Its not the most responsive class but at 615am its all about getting the job and i have a very regular strong crew that perform at there best each tuesday morning and they leave smashed but satisfied.
After each class im mostly found in the stretch area on the foam roller. So just a quick session and then back home for breakfast and TDF highlights.
930boxing comes around real fast and im back at the gym with another game plan buzzing through my mind, i go through pre class routine but only to find that 3 people have shown up. you can spend all day looking for excuses, but whats the point... i know i deliver a challenging class with lots of variety. but with just 3 other guys to train with today. i stepped up and delivered a arm throbbing workout. based more on upper body strength and endurance it was a real battle, The tuesday class is usually a mums class so normaly lots of leg work is involved, but in the time ive had this class, from a strength perspective i have taken them from struggling with 10pushup to them achieving 100plus in a class, but happy to do them is the key element.
At erina FF when they know they cant do something they just dont wana try, but push them gently through a challenge and they build their confidence, Once they have that, Their unstoppable. LOVE IT..
The class was alot of hard work and no one left not feeling it especially the 120 military situps at the end, but all feeling energised. Big groups are great but with smaller groups you can experiment more and have more variety.
Hunted food down straight after this class and a recovery shake as well. and back home i go. to eat for the next couple of hrs and just chill out. More time on the foam roller as my glutes had begun to ache, Tight glutes is a constant battle with me, they then affect my ITB which then affects my knee and a great loss of power in the pedal stroke. so im sitting on the couch extremely uncomfortable. When my mate nick sends me a message id been waiting all day for RIDE???? I quickly get my mtb mojo on and im out the door and stomping on pedals up the road.. FREEDOM. within minutes im the most comfortable ive been all day.
We meet up at bellbird park and hit kinny mtn straight on and i felt real strong all the way to the lookout. Its a must stop every trip on the mountain. So i let nick know the game plan and off we go. but before the agony of central coast hills we get to bomb it down glassons trail with the track being so grippy we push the limits till we scare the shit out of ourselves.
Where crusing down empirebay drive on the tarmac just pacing along nicely on the flat road, Wards hill is close, i wait for nick to catch up so we can hit the climb together. I check with him if its his first time climbing it. "yup" i laugh with a hint of compassion of how much its gooing to suck for him and off i go..Trying to achieve the whole climb in the saddle except for the hairpins.. That might explain tightness behind the knee today.. my saddle feels just a tad high. great on the flat roads but pushing the extension of my leg just that little bit to much.It was ok for the race on saturday for the first couple of hrs, it can be difficult to determine whats causing fatigue 4hrs into a race. Oh the crappy thoughts while training, your mind is just to free to wonder into the worry box.
Once over the climb we continue up to scenic highway and into the singletrack that takes us along the cliff trail. very rightly named.. im not sure how far down it is, but i know of people who abseil off it. and well im so not going to look over the edge while cycling beside it, you ride along the edge of it about 6times i reckon and some corners meet at the edge as well. full focus here... We pop out of all that sniggle (winding singletrack) We have been going for over an hour now. its 430 and its a race to be the sunset home. so we take off down big bertha in a hurry.. caution on the waterbars as crashing can ruin a good day. ripping up the trails and launching off waterbars on the flat roads all the way back to kincumber.
Rolling up to kinny mtn we both let out a sigh drop our heads at the climb that is the only way home. sucking up lots of air as we raise our heads we set to work on the climb and crest the top in one piece, with the light fading fast and if it goes away it means no single track descent. So we push on challenging each other across the top and through the sand. I hit the dsecent infront of nick and try to pick the right lines in semi darkness not quite getting it all right, but no damage to myself so thats all that matters. A quick highfive at the junction and i head for home.
I fly through the shower as i was pretty muddy, give the bike a wash.. well it was the other way around. Priorities!!
Look for food as the right went for close to 2hrs and i was coming down off the buzz real fast. Eating a torq bar on my way to the gym feeling very sleepy. To which kris noticed the second i meet her in the stretch area. chatting away before i realise the time and set to find my pre-race i mean class zone..
Now to get into the room following a constantly late running 530 class is annoying but anyways i cant let it show as any mood i carry the class will follow good or bad.. Lots of my favourite riders where there. Kris,wayne,james,sally,alli,christel,brian and thats just the front row..The army is 22 strong and off into battle we go. we all spend the first song adjusting to going for our ride, i notice everyone was very busy thinking about something, its usually time for people to reflect on there day, I asked for some input on what people wanted play and the only request i got was Ashley asking for tiesto.. So i setup the ride to HARD and we got stuck into it,, quite a noisey bunch which i really like.
I tried to keep everyone from maxing out in the first hillclimb, as Rammstein took the reins in track 4. this tested the limits of everyones legs and the soundsystem.
track 5 was over real quick and track 6 (everyones fear) was here.. before the 1st of 2rounds of effort i had everyone say sorry to there legs... At full force we hit the TT and 2mins later were all in a very dark place.. a small recovery trying hard to have people keep their legs moving.
Here comes round two.. The meaning of tight arse tuesday.. after 2mins 30,, we are shattered. and i went a bit physco but hey thats how i rise above the pain in my legs.
Track 7. 9mins40. Adagio for strings the one ashley requested.. 3peaks one summit.. splinters from hurtboxes were flying everywhere.. A massive effort was put in every rider. its great to see people reach there limit and stop only for me to then remind them on what i want. and they get back on the pedals..
So we all hobble out of the spin room and call it a day.. i make my way to the stretch area for the obvious floating high on life but hammered from a huge day.
The day finishes with a yummy stirfry and a attempt to get to bed early with the legs wrapped in compression..
loving life.
Thanks for reading all the way.
just chops :)
Sunday, July 8, 2012
Ready anytime to RACE.. 4hr solo.
The Rockytrail crew made a call during the week to move the race to AWABA, it made my ears prick up.Thoughts of racing around that awesome track just puts a smile on my face.
I was having a massive monday with my first ever Vo2max test at NSWIS and then teaching a RIDE class at chatswood fitness first.
Tuesday had a cycle and boxing class before lunch and then went riding with my mate nick, it involved trekking across some beaches after riding some awesome trail. we made it back just before dark and before my next class. Around 6hrs of training that day. So wednesday was a slow start. I just kept the legs moving so they where ready for the 3cycle classes on thursday. After a weak moment of crying poor on facebook, well i just want to express my passion and share my energy for cycling in all aspects of life and i really miss not being able to afford to race now that i am going to university, Julianne from RTE emailed me a lovely invite to their race on saturday. It took a while to sleep that night i was so excited.
I made some calls on friday and by about 9pm i had a plan in action and i was digging through boxes after recently moving for a sram chain that was still in its wrapping..The legs wrapped in compression after my 530cycle class, bottles cleaned, bike prepped, i tried not to watch the TDF and get to bed.
RACE DAY:
On the road by 630am and arriving at AWABA about an hour later. Thinking back now im not sure ive ever been so chilled, i kept thinking i had forgotten something as im use to doing that when im stressed, but no, i have everything most importantly i still have my sanity after a testing 12months of life.
I was hoping to flying under the radar a bit by dressing in disguise but it did not slip past any enduro kings that where there. Being social at a mtb race is really the best part. The MC was paul craft, so no one is safe with him around so we had a great chat over the mic and had some laughs about my appearance on cycling central.
START:
On the front row and feeling fine.So here comes the carnage.... Within 5 pedals strokes someone was driving there front tyre into my leg and it sounded he did not recover to well..zooming up through tent city and fighting for the singletrack, i make a sneaky overtake on the entry and jump on board with the freight train of riders. There was no slowing down, about 7riders in a row all at pace, but it was nice, guys being a little bit cautious as we just didnt know when the track was going to give away its grip. so i hung well and charged onto my 2nd lap, where i posted my fasted lap. I felt strong so i got stuck into it as hard as i could go. (Nirvana was found) The plan was to race hard then use my mental strength of knowing how to suffer to finish off the race.
Lap 4 and things start deflating..energy and my front tyre hitting drops and hard corners where not my best friend so i limped it around the course hoping to not just lose my front tyre at any moment, we had some scary moments, especially the fire road in the middle that was defiently exciting and a real test on rider and shifting abilities. I made it back to transition and got on the track pump...
Another bottle and i was off again, time to get on the refuel so i was slamming torq gels and getting on the bottle when i could, this is quite hard around awaba, its why i choose the 4hr.
Lap 5. i was feeling a bit better now. I was battling my mind as i was taking it easy on my front tyre, but i hav pressure now so get back slamming the descents.. waahhoooo. At this point i went around mark tupalski in the 7hrsolo race and a bike culture rider. this would be the point i moved into 2nd place.
Lap 6 After slowing through timing to find out how long was left in the race. 55mins was yelled.
I was truly starting to suffer now. I was having a small cramping issue in my right quad it would only appear on camelback climb. That doesnt surprise you does it? Wow that climb was brutal on saturday. But cramps is something i never get, i took it on as a trophy of going so hard, I moved my focus onto driving more on my leftside.
Lap7 another bottle pick up and time to finish off the race. Smooth=fast here at awaba, i just tried to keep refueling and staying smooth and strong not to mention fighting the bike in the slippery sections.
Camelback climb was a screaming grunting hill of death that cramp was hitting the bone now and i scared a few riders in the process, those two riders where the only company i had, i was starting to think i was out there all alone and doing an extra lap.
Cresting the top of the climb and my front tyre was flat...i just hate stopping.. but is going slower better then stopping fixing it and going fast again???
So i limp it down the descent, shifting all my weight to the back wheel through the corners, i make it to the fireroad before i was to scared to go any further. A lap where i see no one, when i stop i have 6riders past me.. i Co2 it to the max. I know the track well and if i had my time again i would have my tyre pressure so much higher.
I was off like a mad man. Were one of those guys 3rd place? i cant lose now.. Im happy to be beat but i don't like losing something i had total control of.One by one i picked them off.. I am sorry to crash into juan i made the call on his right 4times but he may have heard it as go right and when he did i was about to past through, i look where i wanted to place my front wheel, and i saw a small glimpse of black stump 'blackboy' No one in hell i was going take on that fight so poor juan had to take on the brunt. Mark tupalski was next and he cheered me on as i totally buried myself catching the final rider at the timing tent.
I rolled over the line totally spent and sore all over. Feeling a bit down that id been beaten and it was a different feeling doing a race with no support, which i totally enjoyed during the race as i was out there in my happy place and loved all of minute. You really find who you are and who you can be while endurance racing. Thats the best part of it all.
I catch my breath and roll around to recover then go see julianna in timing. With her massive smile she holds two fingers up.. huh.. You got 2nd chops.. yeeeooowww!!!! 10min behind jon odams 10min in front of andrew lumely.
It was a day made by the Rocky trail enterainment crew on the smoothest of trails.
Thankyou for a great day.
Our prize was a certificate thats a fridge magnet. SO COOL.
Chops is back and still on podium.
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