Cycling Blog by AMR

Winter riding and winter training

2012-01-24T10:42:00.002+10:00

My groover-half keeps telling me that I don't really know what I am signing up for when I plan to ride a bike in Europe, in March. She is not talking about cobbles or steep roads, she is talking about winter riding.

The memories of filling one of my drink bottles with hot tea and honey for the early rides to Park Road, during Brisbane's winter period, reveals the kind of measure I took for riding my bike when the temperature dropped. That, and wearing full-finger gloves and a binny, kept me warm for the first thirty minutes, after that dawn would come and the bunch would speed up, making things warmer rapidly. 

She is right, going from an Australian summer to a still occurring winter in Central Europe is going to be a refreshing experience. Even a shock to the system, some might add. But comes March, and as long as it is not too wet, I will be taking equivalent measures, and adding another layer or two, to be on the road.

And as far as winter training goes, I might just leave that for the pros...

Congratulations Green Edge Cycling

2012-01-23T09:25:00.001+10:00

Without a doubt, this is a great start for Green Edge, the new pro-cycling team. It is also a great overall win for Simon Gerrans, undoubtedly one of the best road cyclists in Australia.

Unfortunately, they didn't succeed in getting a stage win. They were as close as half a wheel on the 5th stage, only to have one of the best race-finishers in the world, Alexandro Valverde, gate-crashing the party.

Many others deserve a mention but I will keep it short today by only noting three more riders. Rohan Dennis for a top 5 finish (overall) and a few prizes, young Queenslander Jay McCarthy for his top 10 in the KOM and Young Rider competitions and, once again, Andre Greipel for his nearly obliterating sprint finishes.

Looking forward to tracking the peloton this year.

More results here.

If there is a Will... there is a possibility

2012-01-19T21:17:00.001+10:00

Where am I going with this? As per my usual loose dissertation on these pages, I am not very sure. What I know, and some might disagree, it's my patriotic duty to write something on the premier Australian cycling event, the Tour Down Under.

I am not going to write any race reports because I am not there this year and there are many of those out. Some in blog-format and some in a journalistcly structured form. Most, by people who are possibly (and should be) enjoying a drop of a Barossa Chardonnay or a schooner of Coopers Ale right now. I will mention two names though, Andre Greipel and Will Clarke.

The German sprinter is dominating the flat finishes. Too strong for any other fast man at this time of the year, he won last Sunday's Classic in Adelaide and two stages of the Tour. What else to say, his powerful finishes and a bit more can be viewed on YouTube.com.

Only one man, in my view and so far, had the determination and spirit (plus a bit of luck) to have a go at spoiling Greipel's attempt of a hat-trick. Will Clarke was it. The twenty-six years old Tasmanian got away with a group in the first two kilometers of stage two, left everyone behind and rode alone for a gruelling stage win in Stirling. AWESOME! Stage highlights here.

Back here, in ordinary men and women's land, and as I have mentioned before, there are some preparations going on. OK, it is going on like Days of our Lives, slowly. But I can't help that, there are lots to do. The simple fact of getting equipment sorted for the Paris-Roubaix Challenge, in April, is a slow process and a contest in itself.

First, I tryed to find out what the best wheels for the cobbles were. After a lot of research and numerous pages in a local cycling forum, I decided Ambrosio Nemesys with Vittoria 25mm tubular tyres were the best choice. Easy to get and relatively inexpensive, I found. One problem: I can't justify buying a pair of wheels for one (or two races) when I need to have something else to ride when the roads turn skyward. And they will!

Next, there is the question of what bike to take for the Challenge. Another drama, like Sons and Daughters this time. Something strong but not too harsh is needed. Again, it calls for something inexpensive because it is unlikely I will be using it for the roads I mentioned before. Yes, those going up for several kilometers, averaging 7% (with 20% ramps).

Did I hear "Give the man a sponsorship!"?

Because that might not happen (and I am working on it), I decided to buy one non-cobble-new-bike (surprise!) equipped with a Campag group, something I have been considering for a while now. And (with a big perhaps here) look into buying an used cyclocross bike to ride on the cobbles. Good idea? I am sure a bike of this kind will be also useful for the rest of the trip.

The rest of the trip?

Now that the cat's out of the sack on Competitive Cycling and out on the blogosphere, I can tell we are off to Europe for a whole seven months and that Tracking the Peloton is coming alive. Can you believe that?

It will be seven months of touring around Europe, riding our bikes everywhere and up every climb we can think of and of course, making it the best enriching experience when can possibly have. Let's not forget the Peloton because we are planning to watch a few of the Northern Classics and stages of the 3 Grand Tours.

This trip can be called the ultimate cycling holiday but, perhaps, it will be more than that because the possibilities will be endless.

Safe riding!

Two teams, two presentations... a world apart

2012-01-16T14:31:00.007+10:00

I have to say I am a bit of a sucker when it comes to good video productions, of any kind. But throw in a few guys or girls on bikes, a bit of technology, an exciting environment and a good sound track, I will watch it many times. 

They don't make me go out and buy the bike they are riding or drown myself with the sports drink they are drinking but I do get inspiration from the dynamism, the visual effects and the creative effort put into the production for my own marginal cycling aspirations.

When I watched the newly formed Project 1t4i team presentation video, I immediately bookmarked it and thought of placing it here. To me, it is a great production made with the use of superior, accessible technology and style. In fact, I would love to watch it on a bigger screen...

Next, because I live in Australia (yes, a world apart) and I am an Australian cyclist, I felt it would be a nice thing to do, to look at the new Australian Pro Team - Green Edge Cycling - team launch video and observe how they presented their band to the world. 

And a band it was!

Not really, it was more like a laughable let's-kick-arse-choir-version of I Won't Back Down (and who the f**k is Jason Aldean?), where the real musicians in the studio looked like they were about to die of boredom. 

Ok, it is an inexpensive production as money is hard to find theses days. Unfortunately, that's not an excuse for the use of the basic feature of a video making program for 1/4 of the running time. It can be considered bad taste.

Throwing in the obviously-rehearsed colloquial You Beauty! line somewhere in the middle didn't really help and to finish it off with one of the stars of Australian professional cycling walking by, looking terribly silly and failing epically in his impression of larrikinism. Oh man, that is a bad video. 

But guys and girls, the results will speak for themselves (with radios or no radios), so good luck for the 2012 season and don't think the world is trying to drag you down, just put another video together for your team preso. 

Looking forward to see you in Paris!

What's happening?

2012-01-12T15:45:00.005+10:00

Someone asked me another day how the training for the P-R Challenge was going. I answered that it was not going. 

Excusably maybe but with a bit of time up my sleeve, I chose not to start anything too serious, training wise, because I believe I need to sort out a couple of niggling bits in my body first (again!). The last thing I want is to hit the cobbles with a body that isn't at least 90% right, if you know what I mean.

Conveniently, that was also the opinion of the renowned physiotherapist I have been visiting lately. Unfortunately for me, his painful magic isn't working quickly enough (he said it wouldn't) and my, perhaps accountable, line of work isn't helping either.

Having said that, I felt good on the bike during the two (not so easy at times) long rides I've done this year. Does that say I should quit my job and just ride my bike and attempt to write about it for that will get my body fixed and ready for the challenge I have signed up for?

Not that fast. I am having some medical investigations done at the moment, hoping that something can be found, as unwise as it sounds, and precisely dealt with. Or ignored completely so I can go on with it. 

It's time to look for those moments, riding moments! 

Have a good ride.

One nice clean bottle

2012-01-10T21:26:00.002+10:00

The nice email from Scott (no sponsorship with GreenEdge if that's what pops to mind) came a while ago. I say nice email because he described the way he found my blog as "noodling through some cycling sites my Australian buddy showed me". 

And I always like to know that someone, somewhere on this planet has found my blog, even through some "noodling"...

Scott works for Clean Bottle, in California. He decided to get in touch because they were starting to send their product to Australia and he wouldn't mind me trying what he described as the cleanest cycling water bottle on the market. He didn't want me to write a review on it and didn't ask me to put any free advertising on the blog, he just asked if I wanted to try one.

I got the bottle just before the end of the year but to be honest I didn't take it with me on the bike because I was doing some long rides around that time, rides that required the use of two bottles not one. I have to confess that I do not take different drink bottles on my rides. I just don't! 

It would be, for those who wear team kits, like wearing a Lampre pair of nicks and a Rabobank jersey on the same ride... Don't do it!

But I did use it eventually and found the bottle to be really well designed, easy to handle and to drink from. The main feature which is the possibility of removing the screw-on-bottom to clean it is simple, very innovative and very useful after a ride.

Innovative was also the way Clean Bottle founder, David Meyer decided to introduce his product to the world. Watch one of his videos...  

Anyway, I decided to write this short post and do a little more than just trying the bottle for a couple of reasons. First, I find the bottle to be a clever, well designed and well made product. And secondly, I like the culture of the company and the creativity behind the whole process of making it, marketing it and selling it.

Good work guys, this is one nice bottle.

Welcome back, Matt Lloyd

2012-01-09T23:38:00.002+10:00

"After a small meal, it was time to head back. This time, I wanted to stick to my low HR Zones even if that meant getting dropped by every bunch. That's what actually happened until I got picked up by a small group travelling on a smooth and constant 30 km/h.

And smooth it was, perhaps the smoothiest bunch I have ever riden with. A quick look and I noticed a green and gold band on one of the rider's jersey. Another look and I noticed the OMEGA PHARMA LOTTO kit and the race number on the Cannyon (#34).

The guy next to me said: "Yeah, some of us went to school with Matt and came here to support him on the race..."

Good on you, guys and yes, I did ride with a pro cyclist in Adelaide. And... I loved it!" - Riding with a Pro, Jan 2010

I am happy to see Matt Lloyd back on a bike and getting the silver medal in the Australia Championships.

A Day to Remember - Cyclingnews.com

Great ride at Buninyong, mate. Good luck for 2012!!

Mosquera spins out this time. Next?

2012-01-06T17:44:00.000+10:00

That should teach me not to comment on impressive performances, like I did here when Mosquera won on the brutal Bola del Mundo(Vuelta 2010).

He has now lost his job without getting even one ride for his 2011/12 team (CyclingNews.com). Who's next?

Nevertheless, as we start planning the course for the Tracking the Peloton project, we might as well make a note of this climb, just in case we end up near Madrid and decide to try a 34/27 combo.

Here is an amateur video of the Vuelta stage showing how hard it really is to get up this climb at the end of three weeks of racing. Even with the support of an enthusiastic spanish crowd...

Have a great weekend!

2012, have fun!

2012-01-01T19:02:00.000+10:00

This is going to be short, from my part.

I did start the year with my short commute. Yeah!! But it was just another nice commute to work, nothing to blog about. The ride home was better. Sandra came to pick me up and we rode and chatted for most of the way home, taking advantage of a generous tail-wind.

But I want to put something fetching here. Something we can watch and say:

Cycling is fun!

This video shows professional cyclist Michael Barry (Le Metier) doing just that. Enjoy it and make sure you have fun in 2012!

Ciao.

New PB... but just a commute

2011-12-30T09:52:00.006+10:00

I suppose leaving the house 20 minutes late, at 4:35 am, helped. I didn't go all out at any stage of the ride. In fact, I was too relaxed at the start as I rolled down the first hill and towards the magnificent sunrise. Work didn't matter for those first minutes...

Having a little computer spitting out numbers as you ride helps. This morning, as I approached the 2 km mark I saw 23 min something on the display. Instantly, I heard a little voice: "You can make it!"

"I bet I can!" I replyed, keeping a steady pace.

It was a steady ride. A nice ride to work.

Time: 24:57.59
Dist.: 13.5 km
Av HR: 152 bpm
Av Cad.: 83 rpm

Ride everyday

2011-12-26T15:56:00.075+10:00

Beautiful day, perfect to be riding. Yet, I had to wait for my short commute to work.

It is a thirty-minute ride, which I first started doing over six and a half years ago. I did it regularly for around three years, after that it became very infrequently. The damaged commuter never got rebuilt. And having to get up earlier to get ready and arrive at work on time or having to wind down for 45 minutes before going to bed after a late ride home was affecting my training.

I was getting too tired and I needed to find a balance.

But I still commute and every time I do it I feel great and I think: Why don't I do this everyday?

As we approach the new year, and as much as it might look like a trivial calendar swap, most of us will start thinking on the changes that we would like to make to improve our lives (and the lives of others, when we can). Just this process can be invigorating.

Well, I am planning to simply ride everyday. You?

Photos of my commute.

Here's to a great 2012

2011-12-24T11:19:00.021+10:00

I am late. I wanted to post something yesterday.

BSNY likes to post a Quiz every Friday. Another popular blogger posts an old photograph and adds a couple of swear words (or is that all he does?). I like to find and post something that can inspire and help us get motivated for a weekend of riding.

Sometimes I find and post a music video, sometimes a cycling video, yet, it is not an every Friday thing.

Yesterday, I just didn't have the time. Work was busy. But I did think of posting the link I received from PJ in the morning (he knows what I like). The link took me to a RKP post on Cervelo bikes - R3-Part I.

I read the post and found it well written (that inspires me). It explained through some research (and baking) why Cervelos are so good. Something I haven't been able to do because of my lack of experience on other brands.

For that reason, and after 5 years on Cervelos, I am willing to try another brand next year. Something different and suitable for the up-coming project - Tracking the Peloton.

Back to inspiring things, I found this Garmin-Cervelo video. It is also well made and does show how a highly motivated, well gelled, well prepared, well equiped creative team can achieve many of their dreams.

Have fun riding,

Alberto

PS: Ride of the week, the Christmas Lights Ride.

Cycle at any time...

2011-12-21T17:46:00.002+10:00

... not just when wet, as the city council sign warns us, or when preparing for the season, or event ahead. 

Yesterday, the ride was like that. No small or big ring, no heart rate strap around my chest and no hill repeats. I only took the computer because I wanted to plot the ride and show Toby where we went cycling - all this technology.

There was no need to wear the right socks, the snug jersey or the bike shoes on this ride, either.

I rode my road bike wishing I had another single speed to ride (Sandra would say, a fixie) but we rode everywhere and on everything. Bike paths, busy roads, little hills, footpaths, cycling highways... we just rode and we talked.

We didn't have a route or time to get anywhere. We got to the restaurant when we felt hungry. We stopped at the bike shop because it was there. We, then, rode more looking for another bike shop, just because it was also there, somewhere.

It was a good ride.

Cycling is a simple activity in essence. Sometimes we need to leave this technical, competitive side of it at home and just go riding for the plainness of things. Nothing else!

2 rides this week

2011-12-18T21:14:00.004+10:00

You really didn't want to see me last Friday, or yesterday. I was a temporary mess.

The only ride I did during the week was to town, on Tuesday, to see the new physio - I am determined to have my hip fixed. A whole 11 kilometers I rode.

Don't you love not having to train?

But I liked the ride. It was a fast little ride there to make it on time and a fast little ride back, racing the cars in peak-hour traffic. Perhaps I shouldn't write this when living in a politically correct city, in a politically correct state but I had lots of fun doing so!

The next planned ride was the Friday team ride. That was canned because I woke up feeling like I had been hit by a car (Again!?!) and by mid-morning I couldn't even get out of the house.

Then, there was the Saturday morning ride, I wanted to watch the team race but chose to sleep in and gather enough energy to go to work later.

I got out of bed this morning, after three hours of sleep, and told myself it didn't matter what I was doing the 100km team ride with Sandra. I wouldn't have cared if I needed a lift from the halfway mark.

I am glad I went. Why? First, it was a good turn out, perhaps 20. It was a fresh morning and never got too hot. Minimal traffic for most of it. My legs felt great (can't say the same about my lungs) and the best of all, my bike rode like a dream. How? For most of the ride, all I could hear was the sound of the tyres.

I was happy, very happy to be able to ride my bike today.

Averages and max:
Speed - 31.9/75.9 km/h
Power - 159/769W
HR - 131/177 bpm
Cad. - 74/137 rpm

Campagnolo EPS launched: the history

2011-12-16T10:21:00.006+10:00

"As we walked through the 11-speed-chain assembly room, I spotted a row of enclosed offices and asked what they housed. Piazza paused, then said, "Electronic gruppo development."

My ears perked up. After more than a decade in development and of anticipation from cyclists, Campy's battery-powered gruppo was about to hit the market. Few outside the company or the Movistar pro team, which had been selected to road-test it through the 2011 season, had gotten even a glimpse. Shimano, which began its electronics R&D years after Campagnolo, has been selling its Dura-Ace Di2 electronic groupset since 2009. Shimano's Di2 gear goes for around $5,000, double the price of top-end Shimano, SRAM, and Campagnolo components. At Campagnolo, executives believe their gear has to be the absolute best—and work flawlessly—from day one. Otherwise the brand takes a hit. Piazza had no intention of letting me anywhere near the group's development department, because the components hadn't debuted to the public yet, but also because it was full of prototypes, earlier generations and, presumably, ideas that had failed along the way.

"It is not available to us," he said with a smile, and led me away."

Well, American journalist Bruce Barcott doesn't have to wait any longer. Nor do the old and faithful crowd, who have been watching the Gen Y boys (and girls) zoom past on their Di2 equipped Giants. 

Yet, the launch of the Campagnolo EPS group will probably elevate the already crazily-high price of top end machines to the $15,000 to $18,000 mark, meaning we will only see those EPS equipped bikes in the hands of the pros (who wouldn't pay for them) and the  Gen X boys - sorry, no girls here, too much sense - who find those bikes perfect (and reasonably priced) for the bi-weekly training sessions and coffee shop rides. 

It would be nice to be a Pro!

Full story by B Barcott

The Shifting.

The Dream Ride.

Steel frame for the cobbles? Possibly...

2011-12-15T11:22:00.004+10:00

A fair bit has been said, and written, about frame materials. I guess this is a subject that is going to be discussed, and argued for ever.

I would like to do tests with bikes made of all sort of materials, including the ones made out of bamboo, like the Panda. Because that is not going to happen soon, I have to go by what I read and by the advices of experienced cyclists out there.

At the moment, for the cobbles, I am looking at this frame by the German company, Fixie Inc.   

Wheels? That is another story...

Weekend on the S2 and the Dirty Dozen Race

2011-12-13T15:12:00.009+10:00

It was a good cycling weekend. And in my terms, even a bit of training was achieved.

There were good intentions to race the Saturday morning crit as well but the early downpour suppressed them fast. I didn't put up a fight, just slept in. 

At lunch time, Sandra managed to get us on our bikes and ride 2h 30min without getting rained on. She took me on this great loop. It was one of those fun rides with little traffic for most of it, ondulating smooth roads for a good part of it and through some beautiful lush areas. Of course, we did a bit of urban riding by heading into the city for a bite to eat before heading home. 

Average and max:
Speed - 22.5/70.6 km/h
Power - 117/621W
HR - 110/162 bpm
Cad. - 60/131 rpm

The Sunday Team ride was different. To begin, it was a very early start. Up at 1:30 am first because I couldn't sleep (too excited about the ride, I suppose), another snooze and up again before 4:00 am... I drove to the starting point knowing I wasn't going to be in a good shape after the planned 120 km ride, to Mt Tambourine (540m) and back.

On these rides, we can basically do anything we want, as long as the group stays together. So, a bit of training or a lot of training can be done. I am not sure what everyone else had in mind because little got said before the ride but I set off to do my strengthening work - my big ring workout. 

I managed just over three hours of it during the 4h 15min out-and-back ride, including a 6.5 km climb, with a 5.7% average gradient. I wasn't able to go as fast as the guys, they just spun out of sight but I was happy to just enjoy the climb as I slowly made my way up.

Average and max:
Speed - 17.2/25 km/h
Power - 251/406W
HR - 140/175 bpm
Cad. - 45/67 rpm

Heading home wasn't too bad, we even entertained ouselves with a couple of sprints. Still, we took it ease for most of it, we were all tired. In fact, I was feeling very ordinary by the end of it and was glad to see Sandra (with her iPhone) as she rode with us for the last few kilometers and see my car parked across the road from the cafe.

Average and max:
Speed - 28.4/66.2 km/h
Power - 153/923W
HR - 135/175 bpm
Cad. - 67/138 rpm

I wrote about my next event (here) and mentioned cobbles. A bit of research has been going on, obviously, and during a google search, I found the Dirty Dozen Race in Pittsburgh, USA. 

This is a crazy race with a bit of cobbles and a bit of climbing to go with it. It is not for pro riders or look-alikes. Here is part of a piece published by a newspaper a few years back. It described the race and competitor Stephen Cummings, who has won the race numeral times since... 

"Stephen Cummings has no good reason for riding his bicycle 50 miles up and down the 13 steepest hills in Pittsburgh, turning his legs into angel hair pasta and his lungs into deflated balloons. Racing up cobblestoned slopes, catching what he calls a winter cough - what normal people refer to as bronchitis or pneumonia - and challenging his heart to race up a hill in Beechview with a grade that is 37 feet per 100 feet of run is an exercise in humility. Or the first signs of dementia for the 25-year-old bike messenger from Bloomfield.

But despite the obvious pitfalls of testing the body's limits in a sustained bout up and down the city's steepest grades, Mr. Cummings and an expected 40 riders with a disregard for pain, and perhaps a disdain for Bengay, are going to participate in 23rd annual Dirty Dozen bike race today up and over 13 of Pittsburgh's confounding inclines.

"Why go ride 150 miles? I guess you could say that's too far," said Mr. Cummings, who beat out 30 odd riders last year to win the race on his second attempt. "People know the race isn't sanctioned by the racing body, so it doesn't count toward anything except bragging rights."

The race, which was started by brothers Danny and Tom Chew in 1983, has evolved into a litmus test for athletes and a urban challenge among avid bikers across the country and the region.

The 50-mile gauntlet of gears challenges bikers through a baker's dozen of hills - the steepest being that 37 percent grade on Canton Avenue in Beechview - and is strictly a race up and down the slopes not in between them. The winner receives points for completing each hill according to how he or she places on that particular leg. The first five climbers of each hill receive points - first place climbers receive five points - and the closest to a perfect score of 65 by the end of the race wins.

No one has ever received a perfect score."

The Canton Avenue climb:

Full story here.

No training this month and The Tree

2011-12-09T15:13:00.003+10:00

Let me start saying that the training hasn't started. No, the training plan hasn't been put together yet. 

I have a few valid reasons for that. The most important one is It is December!

Isn't this the time when things start to wind down? When we start to attend work functions and drinking a little more beer (it is hot here!)? I think so, it is not the time for training, really. Unless you are a track rider, training for the end of summer state titles, or crits (they are for track riders too), you don't have to do much on the bike.

This morning, in the coffee shop, it crossed my mind that after an easy bunch ride, in a warm December morning, we could, perhaps, go to a bar and have a cold beer instead of having coffees. The track riders too. And how tasty and refreshing would that be?

It would be acceptable because we wouldn't drink more than two beers. Nobody drinks three cups of coffee or more during the two hour long stop at the cafe. And we could have light beers. Even if we didn't have those slightly flavourless beers, by the time we rode home, got ready and had a bite to eat we would be right to head off to work... happily!  

And the tree? Well, my sister sent me an email, the subject line had maravilhoso and attached was this video which I thought was about a tree. But it happened to be about something else, something quite wonderful.

Hope you like it, have a great weekend!

And the training plan? I am getting some help for that...

Reinvent yourself... or your bike.

2011-12-05T14:21:00.001+10:00

Guess what (mostly) has been going through my mind, since my last post.

I think people must know quite a bit about me, just by reading this blog, to correctly guess that I have been thinking (OK, and dreaming) about how I am going to prepare myself and how I am going to tackle my next race - the Paris-Roubaix Challenge.

Some of the questioning is like this:

- How am I going to train for something like that in SE Queensland?
- What sort of bike should I take for a race on the cobbles?
- How am I going to get such bike?
- Should I put some FMB tubular on my old 303s, or should I go the old style with Ambrosio or Mavic rims? - check them all here.
- Should I do a training camp in Germany, Belgium or Holland before the race?
- Could I get a sponsor for all that?

At the moment, the general answer is like this:

"OK, it is not that complicated. I will figure out those things in the next couple of months."

I already know through my own experiences that the Cervelo S2 is not going to be the best ride on the cobbles. I will be looking for something a little supple and compliant for the ride, like a Cervelo R3. Perhaps a different material would do a good job, even...

Also, I started to work on fixing my body, this time with Victor Popov, one of the best physios in town. The "hit" two years ago and all the stress I have put my body through over the years created a fairly imbalanced skeletal framework which has been giving me a good amount of pain, not to mention the loss of power in my right leg.

I can't reinvent myself to become a Boonen, a Cancellara or a Stuey on the bike but I still believe that with a bit of help and smart training (on and off the bike) I can become a stronger, faster rider. I am planning to do just that.

And talking speed, who said the colour red made bikes look faster? What about black, or white?

In the last three weeks, a project of reinventing the S2 took place. It got reinvented into pure speediness.

I reckon!

Training for the cobbles next.

Cheers!

Do I need to start training?

2011-11-30T13:44:00.014+10:00

I certainly do. I am missing the feeling of being fit and I found a new challenge.

But what is to be fit anyway?

For the more academic inclined, it is simply a state of good health, or good physical condition, specially as the result of exercise and good nutrition. For me, it is the feeling of taking my bike up to a speed and holding on to that speed for a long, long time. A time that, by my own dimensions, may feel like eternity.

I remember many years back, and just slightly unconnected to riding a bike, being in situations where, after a huge wipe-out, I was held under water for a long time. They were just a few terrific seconds and they could feel like eternity. Other times, when I felt fit, I would live those seconds with my eyes wide opened, and a smile.

Now, it is time to train to be able to hold that speed for longer. Longer than I ever could and in an environment that I am not accustomed to. It is time to start training for the new challenge.

Luckly, one of the hardest one day races in the world, and a favourite of mine, is also run for amateur riders. It is called the Paris-Roubaix Challenge and without many thoughts, I sent my registration email for it.

The unexpectedly fast reply came minutes later...

"Bienvenue en Enfer !

Vous êtes inscrit(e) au Paris Roubaix Challenge qui aura lieu le dimanche 1er avril 2012. Une semaine avant les professionnels vous allez pouvoir affronter comme eux les pavés du Nord, préparez vous bien, ils sont impitoyables."

Welcome to Hell and you will fight the cobblestones, get ready, it is going to be tough... Those words kept coming to my head during that night.

The route: one hunfred and forty-eight kilometers from Saint-Quentin and Roubaix, thirty-one clobbled kilometers (19 sections including the Tranchée d'Arenberg) and the Vélodrome de Roubaix for the finish.

I want to finish this one, time to start training. And the unavoidable crashes? Well, I hope they will be just like some wipe-outs...

McAfees lookout in 17:55... and more good news!

2011-11-28T10:31:00.006+10:00

The graph above simply tells me that I have been doing very little (and nothing in terms of training) in the last four weeks. The good-red line (form) showing that I did rest over this period but in the other hand, a nasty-blue line showing that my fitness dropped to the lowest level since March.

However, it is interesting what a bit of competition does to one's ride!

With unintentional insensitivity, Mt Nebo (710m elev gain) was chosen for the Sunday team ride. Add four extra kilograms to the topic (I am not going to elaborate on that because it could send me into a state of acute depression right now) and the last thing I wanted to do is to go on any road that has a gradient of 1% or more. 

But, what else but the competition found in a balmy Sunday team ride would have helped me to do the 6.4 km climb to McAffees in 17 min 55 sec, or close to best this year in another words?

I did push a big gear to start and I almost blew up chasing a couple of guys and had to slow down because my heart rate reached 170+ bpm (I maxed at 180 bpm, an all time record for McAfees, but that was at the end). I also waited for a couple of mates because I thought it was a balmy team ride after all, and jokingly gave TW a bit of a push while trying to start a conversation on his new 404s... 

Also, I had Sandra's Timeless bike, not mine, but I am not going to repeat myself here...

So, the time did impress me (not again!!) but, as a cyclist, it did bring the everlasting questions: Could I have done a better time? or What does it mean?

I think I could if I had the mental strength to keep hurting and I think I could gone faster if I was 65 kg... oops. It means the rides in Rio (all that big ring riding) made my legs a bit stronger. And it tells me that I am rested, a good thing before the training starts again.

Distance: 6.44
Time: 17:54
Elev gain: 294m
Avg Speed: 20.4 km/h
Av HR: 161 bpm

Some good news. My rest heart rate was 46 bpm this morning, the lowest in two years, or since I started using Maca as a supplement in my breakfast. It feels good to know, that's all.

And to finish this Monday morning post, I will add a link to Sandra's post where she reveals her new alpine challenge. 

Very exciting times ahead - Tracking the Peloton times.

Have a great week!

It doesn't really matter what bike you ride...

2011-11-25T11:39:00.003+10:00

"... and in case of doubt, just go!"

That's what the coach told a really, really young Jens Voigt and that's what I would say to the young, or the new rider if I was their coach. 

I think this approach will develop a rider's character and stamina, everything else, like speed or tactics, can be taught later. It is unlikely that it will lead to many wins in the beginning, but it is possible and when one does come around, it does feel very, very gratifying.

Back to Jens, my friend PJ sent me this video and wrote: "I think you will appreciate Jens view on racing." 

He was right and I decided to post it here, hoping that it will bring a smile and motivation to those training and racing their bikes.

Any bike.

Premium bikes. What's the point?

2011-11-24T16:05:00.008+10:00

Looking back a couple of years (2009), I was searching for a new racing bike. With lots of time in my hand, and home bound for a few weeks, I searched and searched until I found a bike that would make me a little faster without having to increase my training time too much or make me sell the car to pay for it.

I haven't changed but as the subject of the so called halo bikes, or premium bikes have surfaced once again, I got my old list out, made a few changes and added a couple more bikes to it.

And here we go: Would x Would not buy it

Pinarello: couldn't justify the price (but if I win the lottery, I get a black one) - Would not!

Eddy Merckx: pay 20% more because of the name - Would not!

Trek: too much involvement with LA and dope cases - Would not!

Time: great ride, but I still don't like integrated seat tubes - Would not!

Look: same as Pinarello - Would not!

Giant: the powerful Taiwanese manufacturer sent USA's Schwinn broke - Would not!

Orbea: long story, still can't elaborate on this one - Would not!

Ridley: "We are Belgium..." - Would!

Felt: one of the F Series - Would!

Cannondale: rEVOlution - Would!

Storck: German technology at its best - Would!

Cervelo: only if Phil gave me a R5CA (picky, hey?) - Would not!

Canyon: affordable German technology at its best - Would!

Hey, how could you forget the McLaren Vange? - I hear a terrifying scream.

I didn't but I will choose one of these futuristic Specialized machines for my "must have" list.

Or perhaps one of these if they don't blow my Super totally before I get my hands on it.

And an Italian job.

CyclingNews put out a really good article on the issue of designing, building and selling superbikes, premium bikes, halo bikes, what ever we might call them. The question was: What's the point?

CyclingNews story

My question? Would a $10,000 bike make me a better rider?

Buying a pretty blue bike

2011-11-21T09:53:00.009+10:00

I don't think I am different. I look at bikes on the net, almost daily. I buy magazines full of new-best-bikes often and I did admire the $12,000 plus treadly lying on the ground, shaking my head slightly and guessing that it belonged to a Gen X racer, who might not have made top ten in the C grade derby that morning.

The truth is, and my partner can verify that, I buy a dream bike every week. In my head that is. In fact, and only yesterday, I decided on getting this "old-school-ferocity" bike as it was sold to me in a magazine. It is a hand-welded Dedacciai 7000 series frame built for racing, not for show after all and for half the price of the premium types.

A perfect criterium bike experience tells me but do I need one? Perhaps not. If I realistically look at the type of riding and/or racing I will be doing in the next twelve months, a big NO. In addition, I already have a racing bike!

On that, and because we need a change now and then, I decided to have my own bike painted. It needed to be pulled apart and re-built after almost 2 years and something like 25,000 km, so why not give it a paint job and have a new bike for the summer season?

A couple of hours fiddling with Paint and I came up with this. A couple of phone calls, a two to three week wait and it should return to give me the feeling I am going faster than ever. At least the feeling.

However, I found this pretty blue bike on the net and decided that I was going to buy it without second thoughts. It might not go very fast in the local criterium but surely will go much farther than I will ever go. What do you think?

Check the specifications and geometry HERE.

And watch this video, imagining how far we can go with those pretty blue bikes...

Have a great week!

Timeless Time

2011-11-19T20:43:00.029+10:00

I planned to stay off the bike to try to do the just cycling thing, the single speed thing. But one step on the scales, two days ago, made me think again and in a few seconds I was giving up patching the twenty-something tubes I collected in the last 18 months and was setting up Sandra's old bike for the team's recovery ride Friday morning. 

Fixing tubes? Now and then, I get into this mood and I have to do something that makes me feel I am doing some good. As simple as it sounds, fixing and re-using tubes does it for me. It is almost like a meditative exercise. And, admittedly, one of my pet hates is to see tubes on the roadside, and I do see a few. 

You had a spare new tube in your pocket when you left home, why not put the punctured one in the same pocket and bring it home with you?

Fixing tubes is a fairly easy task but the low success rate these days bothers me a little. After doing all the work and testing them I usually have a 50-70% success rate. That's pretty low and I think it is caused by the use of the crappy glue sold to cyclists in those colourful repair kits.

This time, and under recommendation from a friend, I am using the heavy-duty rubber cement they use for car and truck tubes (who fixes those though?). While I am not doing the stitching they recommend, I will post my record breaking achievement later.

Now, to the ride on Sandra's bike, the Time Edge. I was very wrong  assuming its age and the kilometers it had covered over the years had made the ride on it sloppy and slow. I rode this bike in the past. You know, the swap bikes for a while and the "can we swap back?" seconds later deal but I have never had it set up for me. 

Anyway, I am not going to write a bike review on the Time Edge, I am just going to say that I have now realized why these frames (all Time frames must present a similar ride) have such good reputation. The Edge  rides exceptionally well. 

Sandra's bike has a smaller frame with a short stem and narrower bars, all I could do was to adjust the seat. That seemed enough and I felt very comfortable on it but what really surprised me was that I was riding on the big ring for the whole time, effortless. It might be that its geometry suits my body more than Sandra's. She thinks her Canyon offers a better ride but I have witnessed too many great performances by the pair to agree with her completely.

Yet, the Edge doesn't feel like it is fully intended for racing, it is much more comfortable than what I am used to. It does deliver a beautiful, plush ride. 

Next, I need to get my bike back to compare the rides and to try to substantiate some of my statements. For now, I am going to enjoy riding Sandra's bike and will call it the TIMELESS bike.

Just cycling

2011-11-14T16:53:00.011+10:00

I have been off the bike - racing bike that is - for over a week now and might still be for another two weeks or so. Sickness is a reason but not the only reason. It is time to rest, to restore (the bike as well) and to ponder and decide on the approaching summer season.

Race or not to race and how much training I should do aren't the only thoughts, there are others, perhaps not so trivial. One thing I know is I must do more cycling, just cycling.

This is because the world needs more cyclists, all cyclists.

At the races (Nundah, 12.11.11).

The Ship Song... a gift to all folks out there

2011-11-11T11:11:00.002+10:00

It has been a while since I last posted a song here. Too long maybe but, and  because it is never too late to do anything in this life, here it is... The Ship Song.

Many versions of this song can be found and I don't even know which one I like best. Perhaps the one with Nick Cave himself, or perhaps the adaptation by Concrete Blonde that Steve put on a tape for me. That was back in Adelaide and many years ago.

Anyway, this is a gift to all folks out there, if I may, from me and from where I am right now - at home.

I hope you like it.

Cycling in Rio and the best ride

2011-11-10T16:24:00.008+10:00

OK, riding in Rio's traffic was a little crazy at times. But, avoiding potholes and bumps was probably the hardest task. Overall, it was fun and, like in my childhood riding on the streets of Copacabana and to school, I happily got into riding in between the cars, and even amongst the buses - and there were thousands of them.

Safe? I wasn't there long enough but I felt the drivers didn't mind sharing the roads or sitting behind me in the traffic. When they did, they just changed lanes and overtook me as if I was just another vehicle on the road.

Thumbs up were frequent and there was the occasional salute from the traffic police men and women. So friendly, and warm in a way, it was nice not to feel the get-the-fuck-off-my-road I frequently feel when cycling at home. And if I felt uncomfortable I could just jump on the ciclovia.

I rode from Barra da Tijuca to Ipanema. I rode in the Autodromo Int. Nelson Piquet. I did a couple of bunch rides. I rode to the beautiful southern beaches of Grumari and Prainha and I even rode on cobbles to get to my sister's work to meet her kids. 

But, and by far, the best ride was the climb to Corcovado. 

I did this ride last time I was in Rio, in fact more than once, and liked it so much I had to do it again... and again. This time(s) I was a bit more comfortable though. I knew the roads and I was riding my own bike. I also listened to my cousin's advice and added the 4.5 km Estrada da Castorina climb to the ride (the video is a small part of it). Thanks Xiko, I am so glad I did it!

And the ride? Well, flat along the coast with a little climb to warm up. Then, up and up towards Tijuca Forest Park, a stop at the Emperor's Table and the descent to Vista Chinesa and Jardim Botanico. Back up the new climb, and off to Alto da Boa Vista, Estrada do Sumare and Estrada Redentor (Redeemer's Road). No need to say where the road ended...

Great views, good roads through fantastic and vibrant rain forest, or coastal jungle as they use to call it. The best.

It was fun and invigorating to be back and to be riding in Rio. Time with my family was priceless and treasurable. What's next? Perhaps it is time to organise a trip for my friends.

Enjoy the video!

Vans, buses and automobiles... fun riding in Rio

2011-11-07T18:14:00.001+10:00

I had a lot of fun riding in Rio. Interesting enough, I often felt more comfortable on my bike than on the back seat of a car when travelling on Rio's busy roads. Was that because I was in control of my machine or was it because other drivers didn't need to squeeze past me as I was travelling slower?

I don't know but watching those drivers unpredictably change lanes and driving into gaps a couple of feet bigger than their cars (or buses!!) was a chilling experience at times, even from the back seat. 

Anyway, I thought I share the experience of riding in Rio with a short video but chose a quieter time and the picturesque Avenida Delfim Moreira, in one of the most coveted areas in Rio, Leblon Beach.

And just in case you decide to ride your bike in Rio, I recommend the use of the ciclovias (bikepaths). They are also fun!

Images of Rio

2011-11-04T17:50:00.013+10:00

I visited Google's Analytics today. It is just something we do when jet lagged and don't know if we eat, go to bed, both or neither. But I found this picture and decided to share it. It shows visits to this blog coming from 58 countries in the last thirty days. How cool is that?

I think it is. But talking cycling and numbers (no TSSs figures I promisse), I managed to ride 627 kilometers during my two weeks stay in Rio. Not too bad, hey? I thought I was going to do five or six rides because of the traffic and celebrations but I squeezed in 10 rides. That's also cool! 

I know I should have written a post or two while holidaying in Rio, I apologise for not doing so. Time was short. But, I will spare everyone from my excuses and myself from trying to remember everything now and will post some photographs of my time there. 

But one thing I must do is mention a few people who did lots to make my stay a memorable one, in many ways.

My parents, Deise and Carlos. My sisters (Heloisa, you are a star!) and nices. Walter. Xiko, Renato Estrela, Walter Tuche and his bunch. Ganso, with his old jokes and lesson on Brazilian political affairs - sorry I didn't add much to the conversation. Alvaro Alvarenga and Otavio. The ladies and kids at the Creche. Adriana e Mestre Sylvio. Carlos, although we didn't manage to meet. All the chefs, cooks, bakery staff and baristas (actually, there are no baristas in Rio, everyone makes a good espresso). The bus driver who drove behind me at 40km/h on this narrow, busy road for almost 5 minutes. So many people...

This is now becoming a blog post... I will write a couple of posts on Riding in Rio a bit later.

Valeu!

We made it!

2011-10-18T08:56:00.004+10:00

Not without a little drama as the gentleman at Sao Paulo´s airport Federal Police insisted that I opened the bike box.

- How long have you had this bicycle?

- Mate, I´ve been travelling for the last 36 hours. I got here and had to wait almost one hour to have my Brazilian passport looked at by a trainee and didn´t even get a stamp on it. I declared the goods I was bringing into the country weren`t valued more than US3,000 (OK, I lied!), which is kind of OK and I am taking everything back home with me. And I have less than one hour to get on my flight to Rio. Two years.

- Where is home than?

- Sir, have you had the coffee airlines serve in those plastic cups during the flights? Brisbane, Australia.

- When was the last time you came to Brazil? How long are you staying? Who are you staying with?

- Mate, get me a Stanley... a knife, please!

I made the domestic flight. But as the doors were about to close, the captain announced that due to adverse weather conditions we were going to land at Galeao, Rio´s international airport, not Santos Dummont Airport where my family was going to be waiting.

No worries, the friendly woman next to me insisted I used her mobile to let my folks know. All good, I would be seeing them soon.

Well, not that soon, 45 minutes later the First Officer made a final announcement:

- Senhoras e senhores, we are starting our descent and will be landing at Santos Dummont Airport in 5 minutes. We hope you had a...

- Hey officer, you got it wrong and my family is waiting at... Never mind, I will call them again to let them know and look for a bar to have a cafezinho. That´s what they do in Rio.

And I am in Rio and I am going to ride my bike.

11,973 km done, 13,000 to go...

2011-10-17T01:59:00.004+10:00

No, it is not my training program and don't ask me what day it is because right now I am in the middle of a triangular time zone reckoning.

Never mind. I am kind of half way to my destination, sitting at Costa Coffee (since 1971, they advertise), at the very same spot I sat ten months ago when returning home after a few weeks in Rio. I don't see many options and the coffee is still good.

It's all going well. The only thing bothering me is the fact that my bike sits somewhere in this huge airport with a tag that says Sao Paulo attached to it. Is it going to make all the way there?

I never had a problem with luggage when travelling but this time I feel I am pushing my luck a little. The reason being I will only have 2 hours in Sao Paulo before I board my third flight (in -1, 1 or 2 days), which will take me to my final destination. Not much time to sort things out if my luggage doesn't arrive on the same flight.

It is all part of the fun and excitement. She'll be right!!

Ate mais!

Nationals road race report... and packing for the season.

2011-10-09T18:57:00.015+10:00

A disappointing result, I must say.

The preparation for the Nationals road race was adequate, I believed. Perhaps I got to Ballarat a bit under-done but certainly not over-trained or tired. So, what went wrong?

At dinner, the night before and after having driven the course, Brian and I agreed a break had little chance of succeeding on the flat open course around Lake Learmonth, unless a group of six or more strong riders got together. We predicted a bunch sprint with at least half of the field.

I have worked on my finishes lately but mentioned that if it was going to be a full on bunch sprint, he could sit in and wait to get dragged to the line because I was planing to jump with 1.5 or 2 km to go.

Well, a break of three riders did get away early (20 km). I thought it could have been a good move and jumped to bridge (no, I never learn) but hoped that a handful would have followed. It didn't happen that way but Brian came across and the small grupetto kept riding. 

We worked for about three laps (45 km) but didn't manage a gap greater than 45 sec, I think. It didn't look very promising at times but we kept pushing. I had a tough time hanging on after 30 kms but recovered a bit after skipping a few turns. When we got caught, I had no problems staying at the front and even helped to chase small groups trying to get away.

With 5 kms to go, and unsurprisingly, the scenario was set for a bunch sprint. The 33 bunched up riders travelling very slow. With 2.5 km to go we were doing 37.5 km/h. I felt the urge to go but waited a little longer because of a head wind. 

Finally, with 1100 m to the line, I took off and hoped that the S bends ahead would help me getting a gap. They helped but the legs didn't and I faded with 400 m to go, crawling as the bunch went past and finishing last.  

Race stats:
Dist: 78 km
Time: 1:58:52
Av. Speed: 39.6 km/h
TSS: 162.8
I.F.: 0.909
Av. Power: 231 W
Norm. Power: 273 W

Last shot at it:
Dist:  665 m
Time: 45 sec
Av. Speed: 53.4 km/h
Av. Power: 543 w
Max. Power: 956 w

In a good note, Brian, after riding strong the whole race, did position himself well, jumped on the back of the chasers and crossed the line in 7th place, a really good result.

It wasn't all that bad. Later in the evening, and back in Brisbane, I attended the club champions presentation night and collected my beautiful little prizes. I had a good year at club level and will now wear a 2011 masters 5 champion jersey.

That's the end of the season for me, it is time to pack for a holiday without the bike. Perhaps...

And what went wrong in Ballarat? Well, I just have a lot to learn... and an abscence of a good coffee that morning!

Nundah for a workout and Murarrie for inspiration...

2011-10-04T11:05:00.006+10:00

Again, I ended my week on Saturday, and again with a criterium at our local circuit. It was my last chance to put a really hard effort and, with a bit of luck, get a good result to boost my confidence going into the Nationals.

The effort wasn't record breaking but the numbers were good enough. My TSS was 85.9 and my NP (Normalized Power) was 274W for the 1h02min race. 

Our team had the strongest sprinter in the field and was successful bringing him to the line. My unofficial role was to cover moves and try to get away, hopefully prompting other riders to chase leaving our sprinter fresh for his effort to the line. No rewards for that, however... 

Looking for a few more kilometers, I rode to the gym (work) in the afternoon. It seemed like a good idea until I had to get on the bike eight hours later and ride home against a massive head wind. Good training! (366kJ just to get home!) - I had to keep telling myself.

The Sunday ride was a no go after the weeks effort and a very early start at the gym again. Still, with bike racing in my mind, I drove to Murarrie to watch the final race of a local competition (Queensland Team Series).

I am glad I did because watching some of those guys racing can be really inspirational. They race really hard. And they try many moves to be at the front end of the race. There is no sitting in...  

And that's how they finished it...

It was also a pleasant afternoon, catching up with the team bosses...

Next? Not much planned, I have four days to stay in shape and rest. I just know it is going to be a great race!

Two different days at the office...

2011-09-29T11:30:00.001+10:00

Yesterday's workout looks like this on WKO. I rode to the Nundah track (video), did a warm up (while I convinced myself I had to do the work) and I count from one to six, the number of intervals. Actually, I did ten but I am only showing the first six because that's what I did last week. And I can feel them this morning...

Anyhow, I decided to compare the two days to see if I could get more information on how I am travelling. Unfortunately the conditions were different, there was a much stronger wind last week, recovery in between efforts was shorter and my fatigue numbers (ATL) at the start of the sessions were also very different, 98.1 and 63.8.

Also, I looked at how much work I put into those workouts, the table below showing my stress score, intensity factor and normalised power. Last week's been a shorter but harder session. 

Still, and factors aside, I think it is good to see in a simpler form how the numbers come up. Averaging the six efforts for the two days, there was an increase of 8% on the average speed and 4.6% on the average power, for longer. Wow, that reads so good. It puts me in a positive frame of mind as well, which is very important at this stage, being so close to the race.

Next, active recovery for two days and a short/hard race to really test the legs, and have fun. What else would I rather be doing?

Well, I could be on my way to Germany, to test ride a Canyon...

Smashed... but ready to go again.

2011-09-27T11:51:00.003+10:00

Perhaps it was a bit of mismanagement from my part but I felt I should keep going with the training even if I was tired and saw some numbers going down. Isn't it about stressing the body?

And how tired?

I opened the WKO files looking for a clearer picture on my present state. The Performance Management Chart, and in particular the TSB (form) and ATL (fatigue), and the figures for the season gave me the view on how it all happened.

The chart shows the main races this season and my fatigue level at the time. The Tour de Tablelands and Cunningham Classic were my "A" events and that's where I had my best results, having trained and tapered to arrive at the start line in good form and rested. The other events were just part of my training plan.

It also tells why I felt sloppy on the bike and didn't reach my goal on the club ITT (I think). Again, starting the club road race championship with the highest ATL so far, made it for a hard day on the bike. Add a Sunday Zupps ride when my ATL reached 111.3, another week of training, some World Championship viewing and a crit, this Sunday came and I felt... SMASHED!

But it is all good, with my next "A" event in mind, and happening in 11 days, I decided not to get on the bike on Sunday and made it two days off the bike seeking for a full recovery.

A short session on the rollers next and it is all going to get good again.

Two weeks gone, three to go...

2011-09-19T22:00:00.008+10:00

It is hard not to over do it, the last week (#31) being a perfect example. It could hardly be called Recovery Week when the Sunday ride turned out to be over 4 hours and 221 on the Training Stress Score (an estimate of the overall training load and physiological stress created by that training session).

What did happen?

Well, after a good team result in the Tour the Nundah on Saturday, I felt I should show up and land a hand in the Sunday crit on the south side. It meant an early start after a sleep deprived night (hey, I can only celebrate my 51st once...), a 38 km ride to the course (I should've sat in...), a hard crit (repeat...) and a ride back home. Again, the team got a good result but, after that, my body was begging for another recovery week.

No time for that, with three weeks left to the Nationals I had to keep pushing a little harder and do another week (#32) of slightly complicated training sessions (anaerobic capacity, neuromuscular power and lactate threshold efforts). And I had to have some fun with the guys doing a short sprint session on Thursday afternoon.

It all added up again and after the recovery team ride on Friday, and work, I started to think my performance in the club championship was going to be a bad one.

With a descent breeze and an average temperature of 31 degrees (max was 36), the race was hard. It must have been even harder for the larger guys who had to negotiate a few sharp hills in those conditions. I felt tired at the start but managed to come out with a good result. I kind of accidentally got away with a couple of guys as we hit the hills for the first time. It was soon down to two of us and with 40 kms to go I was alone on the road. Also, a good preparation for the Nationals.

To finish the week, the Zupps ride. We had friends form the NSW north coast staying for the weekend. They were keen to do a Brisbane bunch ride, so why not do the old Milk Run (that's what it was first called), the best bunch ride in Brisbane.

And, it did live up to its reputation. It was a big bunch, the ride was hard, fast and even messy at times. It was an impressive ride...

That was it for the week I planned as a build week and rode as a build week, for once!

The two weeks...

Still riding. In fact, still training and racing

2011-09-05T16:01:00.002+10:00

Back here! But with some difficulty, I need to say. And I don't even have a good reason for this month long hiatus, I just haven't been able to sit down and write. I haven't taken many photographs also, and as they make up a good part of this blog, together with my treasured charts and graphs, I haven't been able to put posts together. 

Never mind, this is about training and racing and I shall keep it like that until the BIG change happens but that's also a topic for later, much later. At the moment, it is training as well as I can and getting ready for the last two races of the year, the club road race championship and my first Masters National Championship race.

My training has changed a fair bit, mainly to match the type of courses we usually race on, flat with a flat finish or lumpy with a flat finish. Of course, learning how to train with the power meter has influenced things as well and I can say that lots of improvements have been noted. And I am not even concerned with the extra kilograms I am carrying at the moment... for a change!

Racing has been fun and I had a couple of good results. The club ITT result was one of them but it was a bit of a disappointment, also. I did win my division which was great but somehow was given the incorrect time. Some think it didn't matter because I won but they forget that a time trial is a race against the clock and they don't know I worked really hard to go faster than the previous years...

2009 - 51'22" 
2010 - 51'35"
2011 - 52'30" (inaccurate)

Note: The interesting point is club officials accepted that some riders improved their time by almost 2' in two years but I couldn't even match my best on a faster bike...

Well, the hard training payed off elsewhere with a top ten, best ever result, in Warrick. The Cunningham Classic is a tough 96 km race and I have always struggled to hang on in the final kilometers but this year I lined up in good form and finished well. I could even had done better but I didn't see an early break get away. The team had a strong rider in it, trying to bridge across would just mess up his chances because a few strong riders got left behind as well. He finished second.

So, I have done a bit of work in the last seven weeks but it has been fun too with some good rides with Sandra and friends. Last, I have been getting assistance from a chiropractor and from a good massage therapist, that's going well and I believe it is all on track for October.

See you soon and Viva La Vuelta!!

Just riding it and the Tour's second week

2011-07-19T10:10:00.001+10:00

After waking up to a beautiful Queensland winter morning and doing the father thing that I came here to do, I set myself to do some training on the course of the race I had to cancel last week, the Calliope to Biloela, starting twenty kilometers out of Gladstone. 

It was exciting riding on new roads, specially knowing little about them. Well, I knew it was going to be rough (Queensland country roads always are) and I knew there was a 5 km climb somewhere.

I managed to do the 100 km I planned but didn't get to the climb. I got to the 50 km mark without finding one place to refill my bottles and guessed there wasn't going to be one for another 50 km either. Althouh not far from the bottom of the climb, if I pushed on and turned around at the top of the climb, it was going to be 75 or 80 km with one single biddon. After having written about "bonking" not long ago and finding myself a little lonely in this open country I decided to turn around and give the climb a miss, this time.

Training got done, a TSS of 197.2 with an Intensity Factor of 0.795 classed the ride as a good solid ride, what I do need at the moment.

Also, we had the second week of Le Tour. Again, we witnessed some true solid rides. 

There was Greipel's powerful bolt to the finish line, a couple of hugs from the guys, the incredible win by Hushovd, the show of toughness by Ten Dam (don't like to say it but why didn't he let the handlebars go?), the well deserved win by the new Belgium star Jelle Venendert and, of course, the coolness of the yellow jersey wearer.

These are just a few moments of this great race. Now, lets hope to see a Contador strike (or shot) in this last week of racing. I don't care who wins the Tour but I am hoping to see one shot being fired in the Alps.

Stage 10

Stage 11

Stage 12

Stage 13

Ten Dam

Stage 14

Before...

... and after Stage 15

Cycling hint #5: to get faster, practice Yoga

2011-07-15T21:04:00.003+10:00

The practise of Iyengar Yoga kind of changed my life. At the time it took me back to surfing, a subsequent move back to living near the ocean and a healthier life on the whole.

That was a while back. In more recent years, and on an on-and-off fashion, I have used yoga to increase flexibility, alleviating hamstrings, hips, gluteus and lower back tightness. Not only that, as the practise of some types of yoga helps to enhance core strength and aid muscle development with a precise approach to body alignment through the practice of astanas (postures) and pranayama (breathing).

A few of the postures that can greatly benefit cyclists are the Reclining Pigeon Pose; the Bridge Pose; Cobbler's Pose; Head-to-Knee Forward Bend and the Warrior II. 

Benefits for cyclists:
Improves range of motion to ride low on drops
Increases mobility through the pedal stroke
Boosts strength and stability on the bike
Enhances flexibility, increasing comfort on aero position
Boosts concentration by focusing and controlling the mind

I recommend checking a few yoga schools before committing to one, but generally yoga teaching in Australia is very good and teachers are often aware of cyclist's physical needs.

Have a good weekend!

Training and the first week of the Tour

2011-07-12T09:11:00.012+10:00

Illness kept me away from the bike for a whole week, dragging my CTL figures (fitness) on the Perfomance Management Chart down to the level I was six or seven weeks ago. That’s the bad part, the good part is (could be) that my TSB numbers (form) have peaked to an incredible high. And, I am experiencing the lowest ATL (fatigue) number since I started training with the power meter. I should be firing like the space shuttle.

(The PMC is explained here)

I wish it worked like that. First, I will need to get on the bike and get some numbers (watts) to feed the program with so it can give me an idea of where I really am in terms of form and fitness. Second, the program doesn’t know I have been ill, it might look at my numbers and discriminately open a little message box saying: SOFT!

Because of that (illness), I now have to cancel my entry for next weekend’s open event and, again, modify my training plan for the race I have been preparing for, the Cunningham Classic in August. I will add another rest week and see how I feel before adding more intensity (TSS) into my training again . 

C’est la vie! Well, shit happens I am more likely to hear from the local whizzes. It is like that but I am grateful it is only a simple illness and nothing like what we have witnessed in the pro races and in real life lately.

As crazy as it sounds, I sometimes think “one week off the bike is one more week on this planet”. However, I missed riding my bike the whole time.

So, the pros have just finished their first week of racing around France and, in my view, have delivered the goods with some bone-breaking racing and fantastic finishes. I liked all the stages (confessing here that I broke my promise and watched a few live) and most of the finishes. 

I say most because stage seven's finish was a bit uninspiring, to me, with Cavendish’s easy run to the line. I wish strong-man Greipel had won the sprint with his long and amazing power burst. 

And stage 9. Excuse me the win-at-any-cost-believers out there but that was the ugliest Tour stage win I have ever witnessed. For Sanchez, to ride 16 to 17% to Voeckler’s 60% plus in the break for 40 km (or longer), and sprint to the line from the 150 m mark and win was the poorest example of unfair sportsmanship. That stage belonged to Voeckler!

Back to the good moments we are witnessing this year, here are some of my favourite shots (Steephill.com):

Stage 4

Stage 4

Stage 5

Stage 6

Stage 7

Stage 8

Stage 9

Enjoy the second week!

Team Sky goes green, I go with Sky

2011-07-10T14:16:00.001+10:00

I need to be honest. I haven't been a great supporter of mega-media conglomerates, mostly for having grown up under the corrupt and gluttonous influences of Globo, back in Brazil. 

OK, that's history I know but I haven't been too fond of the Packers and Murdochs since coming to Australia and learning of how they contest for business themselves. That's me. 

It makes it a little awkward to support a Team which is partially owned by one of those organizations. However, Sky has chosen to take the green way and I like to support that.

Sky Rainforest Rescue

In the meantime, and in a bigger picture, Australia is going through a fundamental "greening" process with the government announcing the long waited carbon pollution reduction scheme policy today.

It seems like we are all taking a greener path. That's great and it is likely to benefit all cyclists in the process.

Safe riding!

Cycling hint #4: Eat and drink, or you will "bonk"

2011-07-08T17:54:00.017+10:00

Photo: bikeradar.com

Having put a bit of thought on my ride up Mt Baw Baw early this year, and how bad I felt after the finish, I now know I had bonked, was suffering from hunger flat, had hit the wall or was very close.

Whatever term we might choose, I remember being fatigued, cold, slightly irritable and a little dased as I battled myself up the climb. Dased enough not to ask for the bag of Gummy Snakes Sandra (the DS) had in the car, or the gillet back. I didn't get to hallucinate but have been close in the past. These a few of the symptoms for hypoglycemia, or simply having an empty tank.

That's because I didn't eat enough.

I had planned my food and drink intake for the 102 km/2800m elevation race. I had a bag of nuts and dry dates and three gels. I had been training on nuts and dates for weeks by then and was happy with them. What I didn't plan was to drop the bag on the road at the 25 km mark and be left just with the gels in my pocket. Not enough!

At the feed, I was too focused on the moves ahead to remember I needed something else. I was lucky to finish that race...

To avoid the bonk:

Practise eating often on training rides
Experiment with different foods while training
Drink and eat before you are thirsty or hungry
Start your carbohydrate intake days before a long event
Drink sports drinks and water
Eat mainly carbohydrate-rich foods during the ride
Avoid drinking coke during and after the ride

For a comprehensive read on "bonking", visit Tuned in to Cycling

Safe cycling!

Time for recovery and the Tour de France

2011-07-04T20:26:00.007+10:00

Definitely time for recovery, I feel, and I hope it is an earned one.

Firstly, that's how I pencil my training programs, two on and one off. Secondly, week 20 took a bit out of me, when my TSS reached 840+ (my highest so far). I decided to back off on the intensity for week twenty-one and after the ride on Wednesday it was low intensity, hoping for a good race on Saturday. After that, I became tired and even a little irritable (Sandra hinting that I needed a rest). 

The criterium race at Lakeside was good. I made myself as active as possible, tried to get away a few times and finished 10th or 11th (could not go with the strong guys in the last 200m). It was way better than a couple of months ago, happy with my performance. Or was it that tyre and tube combination I am trying?

The figures weren't great but I am hoping for good ones after this Recovery week.

The Tour de France, stages one and two

Well, I promised myself that I will get more rest this July in preparation for my A event in early August. I mean no late nights watching THE race. So far (OK, only the second stage), I am happy checking the results in the morning and watching videos on-line and the SBS highlights in the evening. Let's see if I can keep my word when they get closer to the Alps.

But this far, I liked the results. In stage one, Philippe Gilbert demonstrated why I think he is the best one-day racer in the world. With the help of a great team and on an up-hill finish, he was hard to beat. Only Cadel Evans got close, taking 2nd. 

Stage two was a great TTT event. A bit of a shame Phil Liggett and Team Sky are both British, it sounds like he will be talking about them for the 22 days of racing. Anyhow, Garmin-Cervelo (that's everybody involved in the running of the team) took the win and the Yellow Jersey (Hushovd), showing their passion and strength. Simple! 

Lots of racing ahead.

Cycling hint #3: train on training tyres, race on racing tyres

2011-07-02T21:02:00.002+10:00

When doing a few training miles, commuting or just riding on the mess that our roads have become with all the constructions and roadworks going on, something like what you see in the picture becomes more and more likely to happen.

Well, that WAS a new racing tyre. I made it home with one of those sleeves covering the hole from the inside but after that, it went in the rubbish bin. Yes, it is good for the manufacturers, distributors, retailers and/or on-line shop but an expensive outcome, in any case.

But lesson learned, if not racing I am riding on 25mm training tyres.

In fact, a few years back, an ex-pro racer told me the best and most economical option when starting out was to buy a good pair of wheels and fit them with a pair of robust training tyres. The evening before a race, and in ten minutes, replace the tyres with fast, lighter and, evidently, more prone to flats racing tyres and go fast. He did that, I am now doing that!

By doing that, we:
have less chances of getting a flat
have a more forgiving ride on rough roads
get stronger for riding heavier tyres
save some cash by doing most of the riding on cheaper tyres
help the environment by not throwing out so many tyres

Comes race day, I have a hardly worn, lighter, faster set of tyres.

And, if you want your ride to feel really fast and in reality be fast, match a good racing tyre with a latex inner tube... It felt great today!!!

Hi Phil, I want a new bike... the Cervelo S5

2011-06-30T11:14:00.015+10:00

The day after a 200+ TSS ride is pretty much set as a recovery day, the off-the-bike type I have been told a few times (yes, by Sandra). Add a couple of elucidating (and scary) blog posts on being tired (1) and TSS (2) on Joel Friel's blog and my plans for the day were all around Inbox clean-up, a few house chores, getting in touch with the family on Live Messenger and very little about cycling and bikes (perhaps cleaning them)...

Well, that was going well until I hit the Cyclingnews.com tag and found the Cervelo S5 as today's tech feature. What was I supposed to do then? I am a bike rider after all!

Anyway, I don't care if Bikesnob and his followers, the keyboard podium seekers, have wasted their time calling Cervelos lawyers & dentist's bikes, I am convinced if somebody has a bit of funds and wants a pushbike (admittedly that's what they are!) to train and race, a Cervelo is the best choice. Just check the inexpensive S1 in their range, that bike has won Paris-Nice!

Why? Because that's what they are made for, going fast. That's what those tech guys are getting paid for. Although they still look good, they are not spending too much time in beautifying them, they are working on their speed on the tunnel and on the road. Like they always did!

Anyway, check this video out and tell me what you think. I am going to kick back and wait for Phil's call. Yes, I am talking about Phil White, one of the founders and CEO of Cervelo Bikes, because he will understand my need to go faster and this is such a good plug on his bikes.

Enjoy it!

PS: Back to my chores... and perhaps a little session on the rollers later, just to keep the legs happy.

Philippe Gilbert, finally and deservedly the Belgium National Champion

2011-06-28T08:26:00.006+10:00

"Gilbert had finished second in four editions of the Belgian national championships but was unbeatable in the scorching hot conditions. He must surely be the favourite to win the uphill finish of next Saturday’s opening stage of the Tour de France." 
Cyclingnews.com

It is not the first time I write about Philippe Gilbert (here) and won't be the last but I am now happy he is going to wear the Belgium national champion colours. Looking further in the season, I can't think of a better man to also have the Rainbow jersey.

OK, he is my favourite pro rider. But Gilbert has shown an incredible form this year again, winning some big races and his home Tour. I am convinced he can add a TdF stage win to his palmares this year.

Talking Tour de France, there is not long to go now for our sleeps to get a little shorter again...

Other National Champions (road) racing in the 2011 TdF:
Jose Joaquin Rojas - Spain
Bradley Wiggins - Britain
Sylvain Chavanel- France
Fabian Cancellara - Switzerland
Nick Sorensen - Denmark 
All 2011 national champions here.

On training, just my modest cycling life this time, I have managed a good recovery week after the Tablelands, followed by a solid build week, after changing a couple of things.

Having struggled a bit juggling my early shifts and training this year - not very good with time management either - I changed my training plan to a nine-day block, with a recovery ride or no riding at all after my first early shift at work (I do three of those), doesn't matter what day of the week it might be. It means I get more rest and I don't get stressed with "I must get on the bike" thought haunting me when I barely have the energy to get kitted up. I get home, I eat and I sleep.

So far I am feeling better and more motivated, let's see if I can back it up with another good week...

On training still, the power meter (and the WKO software) has helped me realize that I need to train harder. I am not saying I will do 500-700 km a week - that would make me too tired to do anything else - but I need to put more stress, or TSS, into my rides. It means training harder when the program says so, naturally.

Here are some weekly numbers:

To finish off, a glimpse of my Power Profile Chart (watts/kilo) with visible improvements in the last couple of blocks but expert advise is needed for this one.  (previous here).

Anyone?

Time for an easy ride!

A quick chat with SBS cycling expert, Mike Tomalaris

2011-06-26T05:35:00.002+10:00

It is that time of the year, when we (and that should be most reading this blog) are getting prepared for the biggest cycling event on the calendar, the Tour de France.

Sometimes I think the Giro is a tougher race because of the lower temperatures and steeper climbs, more exciting, others affirm the Vuelta is closer to cycling roots but I dare to say La Grande Beucle is the biggest of the three Grand Tours, of any tour as a matter of fact. 

In Australia, SBS Television has done a great job in bringing the Tour and everything cycling to our lounge room, and work places. We now have live coverage by an experienced crew working on location and bringing the stages live to our TV sets, PCs, Smartphones and iTablets.

This week I had the chance to chat with SBS's sports presenter and cycling expert, Michael Tomalaris who is getting ready for his trip to France.

AMR: Firstly, how did you become the face of cycling in Australia? When did the passion start? If I am right, you were into soccer before you got involved with cycling.

MT: In the early years of my career at SBS I was one of the network's football "talent" having covered the game as a reporter, commentator and producer. After covering many big tournaments including the FIFA World Cup of 1994 & 1998, my football commitments coincided with the network's expanding responsibilities to cycling. I was initally asked to cover domestic races SBS was broadcasting such as the now defunct Commonwealth Bank Cycle Classic. That's when I developed a deep affection for the sport and as a visual spectacle, how it complemented television.

AMR: You seem very passionate about cycling and you watch bike races all the time, when did you buy your first bike, was that after covering your first TdF, in 1996? Do you still ride?

MT: I played soccer all of my life - from the age of six to 40 when muscles and bones in my body started to seize. I bought and rode my first bike in a bunch situation around 10 years ago and have never looked back. I am the patron of the Sydney Uni Velo Club but have never raced. My average weekend morning training ride on my Colnago takes in a 90km loop door-to-door around southern Sydney. I simply enjoy the benefits of keeping fit and healthy and enjoying the companionship the sport offers.

AMR: Carbon or Titanium? Campagnolo or Shimano?

MT: I'm not technically gifted when it comes to two-wheels so as long as it gets me from point A to point B without too much stress, I'm happy. But my Colnago "Dream" machine is a carbon and fitted with a Shimano group set.

AMR: Fifteen TdF events under your belt, so far, you must have met some very interesting people. Who would you nominate as the most passionate Tour de France aficionado (rider or non-rider)? Why?

MT: A difficult question but I would say the entire, yet small, SBS crew have developed a deep passion of world cycling and the Tour de France. In the 15 years I have covered the Tour for the network, I have had different people work on the coverage. From camera operators to editors and producers each have become cycling aficionados in their own unique way. The same can be said for extended staff members. It seems everyone at the network is supportive and hooked.

AMR: If I can split the tour riders in three groups, sprinters, climbers and the rouleurs, who are/were the most exciting riders to watch, of each of the groups?

MT: Of the climbers it goes without saying that Alberto Contador will dominate. He is undoubtedly a phenomenon and his record of winning every Grand Tour he has competed at speaks for itself. If he doesn't win the yellow jersey chances are he'll take the King of the Mountain competition. 

I also fancy Rabobank's Robert Gesink to challenge for the polka jersey in 2011. The sprinters is easy. Mark Cavendish, Mark Cavendish, Mark Cavendish! He prepares for the Tour and given the Aussie support he'll have through Matt Goss and Mark Renshaw, I'd be surprised if anyone came close to spoiling HTC-Highroad's celebrations.

Philippe Gilbert cleaned up at the Spring Classics so why wouldn't he do the same on the medium-mountain stages? The Belgian is the world's number one ranked rider and a joy to watch. I'm hoping he cleans up again.

AMR: Nobody really knows what would have happened last year if Andy Schleck didn’t drop the chain on stage 15, do you think he can stay with Contador on the climbs this year? 

MT: I don't think Andy Schleck has done enough to convince me he can win the Tour this year. While he revolves his entire year around the one event, his performances in time-trials have been disappointing. Has he been foxing? Is he saving himself for Le Tour? I'd like to be proven wrong.

AMR: Are there other riders who could challenge those two on the mountains and for the Yellow Jersey in Paris? Is this a good year for Cadel Evans? Or Levi Leipheimer, perhaps?

MT: Cadel's meticulous preparation and easier earlier season schedule ensures he is primed for a solid showing. He is both physically and mentally ready for the "Tour of his Lifetime" and while some members of the media refuse to talk up his chances of overall victory, I'm convinced Cadel is on the right track. He has recruited a great team at BMC whose sole job is guide our boy across the line on the Champs Elysees. If they don't, team management will view it as a massive failure.

AMR: On the younger riders, Richie Porter has shown he is capable of winning a leader’s jersey. Does he have what it takes to become the first Australian to win the TdF?

MT: Richie Porte is a definite star of the future but in his maiden Tour de France appearance his main role at Saxo Bank-Sungard is to service and protect Alberto Contador. Richie's time will come, but it won't be this year.

AMR: Your favourite region to visit and watch La Grande Beucle?

MT: Whether it's in the harsh and the battled northern regions or the glamour the south has to offer, I have come to appreciate every nook and cranny that France has to offer. I love the people, the culture, the history, the scenery and of course it's a wonderful bike race. It seems so to many others - the increasing viewing numbers suggest so.

AMR: Thanks Mike, looking forward to the SBS coverage this year.

Cycling hint #2: carry 2 spare tubes

2011-06-24T07:43:00.002+10:00

So, what are the odds of getting two flats in one ride? What would you do if you got a flat 10 km from home but only 20 min into the ride?

First, you are riding well, 30km/h for the first 20 min is good going... The odds, I don't really know but I would hate to have to turn around and head home for another tube or keep going for another hour without a spare tube. 

What if you spot someone stuck on the side of the road and in need of a tube?

For this reason, I do think carrying two tubes is the way to go. As well as carrying a couple of sleeves (cuts of an old tube) in case something puts a hole on your tyre. Hey, they got me home once or twice...

My list:

- two tubes
- two tyre levers
- two rubber sleeves
- mini pump
- pre-glued patches
 (not in the picture, click here)

What's on your list?

Have a good weekend!

Enjoy your bike.

2011-06-19T18:12:00.002+10:00

I always enjoyed watching the Rapha guys having a great time on their bikes. I even (and often) felt a bit of jealously watching those near perfectly shot B&W images, often in slow-motion, of their rides in those exotic locations. Those videos are pieces of cycling art, I dare.

But then, Sandra showed me the video shot in the Victorian Alps. Same style, same music, this time shot on roads that we have had some of our best riding experiences. Some good and some bad, but all unforgettable. And I felt different. Not jealous but privileged to have raced on those roads, to have, to a point, suffered and to have succeeded on those roads.

I saw myself in this video.

Enjoy your bike!

Rapha Rides the Victorian Alps from RAPHA on Vimeo.

Cycling hint #1: wear gloves

2011-06-18T22:05:00.004+10:00

This is not the most important advice for riding a bike but as I see more and more people riding in bunches and racing without gloves (even in winter), I thought it was a good idea to start with it.

Wear gloves because they:

- provide a non-slip grip
- allow you to wipe sting off your eyes
- enable you to brush debris off the tires
- cushion your hands against road shock
- protect your palms should you hit the deck
- can be used to wipe your nose when a bit snotty

And if you are worried about your tan line, forget it, we already have panda-like markings around our eyes.

Safe riding!

Tablelands and am I ever going to win a race again?

2011-06-16T07:06:00.011+10:00

Bozic wins

Like Bozic in the Tour de Suisse, I would be ecstatic by crossing the line ahead of the bunch again. And, I thought the 2011 Tour de Tablelands was going to be it...

I felt a bit tired by the end of week seventeen, the recovery week before the tour. I thought it might have been that I found hard to get the recomended eight hours plus sleep that we need or, perhaps, because I did a little more than I should have... But came race week, everything seemed to fall into place. I felt ready for it.

Anyhow, I went to the Far North planning to get at least one win, perhaps on stage two which we were told was made for climbers. More like for non-sprinters, I felt.

Well, I tried everything on stage one, two and three (the TT) and I even sat in for a good part of stage four saving my legs for the last 3 or 4 km of the tour where I planned to get away and leave the sprinters behind. I tried four times just to be reeled in again and again, and had only enough juice left to finish behind the sprinters AGAIN.

So, it was a hard weekend of racing but it was fantastic to be back in the Far North, racing the Tour de Tablelands and catching up with old Cairns friends. To finish it off, I did one of my favourite rides as a recovery ride, which is on the Cairns to Port Douglas road. Very tropical, very picturesque part of this country...

And the numbers after the tour looked like this:

It must be time to start training hard.

Russian beats men in black in Luxembourg and my second FTP Test

2011-06-03T09:52:00.007+10:00

I must say, I like when someone isn't in that ideal position but with a huge amount of talent ends up taking the purse. Like Australian Peter McDonald in the 2009 Australian Road Championship, when he took Gold over HighRoad team mates Michael Roger and Adam Hansen.

Same story but in a Pro event this time, Russian Galimzyanov finished first in the Tour of Luxembourg, taking the win from two Sky riders, including super lead-out man, Greg Henderson.

Does it take an enourmous amount of talent to do that or is it just a bit of luck? I wish I knew...

Second FTP Test

Almost six weeks since the first test, it was time for another one!

This time, I planned to do it right and do a 30 min run to get the best 20 min out of it but when I got to Nundah (Albert Bishop Park) and felt the wind I knew it was going to be no more than what I needed: TWENTY MINUTES!




Conditions on the track weren't quite the same, the wind was twice as strong and slightly more to the West (more head wind on the straight and a bigger push at the back). Besides that I felt rested and good on the bike, ready to go.

The warm-up wasn't done by the book because I had limited time, and lets face it, I didn't feel like delaying the pain for too long. Like when you want to get in a pool and you know the water is cold, the quicker the better. So, after a few laps I was into it.

Here are the results of the two FTP tests:

Sun, 24th April (4 PM)
Duration: 20 min
Distance: 13.38 km
TSS: 36.6 
IF: 1.047
NormP: 314
AvgP: 311
AvgHR: 158
Avg Cadence: 94



Wed, 2nd June (9 AM)
Duration: 20 min
Distance: 13.31 km
TSS: 38.2
IF: 1.071
NormP: 321
AvgP: 317
AvgHR: 161
Avg Cadence: 83



OK, I am not going to beat Galimzyanov, ever, or get a job as a lead-out man for SKY but it looks like there are small gains in those numbers and that's a good thing.

Or did I just pushed a little harder?

PS: I did end up reaching my best 30' also, at 275 W.

Power Profile

Then, comes the Power Profile Chart (previous one here), which also shows a few changes. Great! Of course, these a relative to the type of work I have been concentrating on and includes race efforts as well. In my view, they are showing changes and I just hope they are for the better.

Have a great weekend!

Ciao, Giro!

2011-05-31T10:00:00.005+10:00

It was an emotional Giro.

There were flat stages and there were beautiful mountain stages. There were bunch finishes, a punch finish and break aways. Winners and losers, too many to note them all.

Riders fell, leaving the peloton in its saddest state. 

Persistently, a rider battled without respite. He was deservedly rewarded with a jersey. The green jersey of the Giro.

And while two men scuffled for second best, as well as young riders for the white jersey, there was only one man for the pink colour of the Giro, his name was Alberto Contador.

Far from the colours of the Giro, another man, Spanish Xavier Tondo, senselessly left the pro peloton. 

Moreover, in Belgium this time, a champion returned to racing and finally won his home Tour. What's next for Gilbert? 

I can't wait for next year's Classics and Giro d'Italia.

A solid week towards the Tablelands

Around here, and after a forced and needed recovery week, I managed to put in some good, hard kilometers. And it felt great. True, I watched a few mountain stages of the Giro (and how could I not?) so it could've been better but having day's off work allowed me to sleep in and get out for rides in the warm times of the day.

A second ride on Thursday, the Club Fish & Chips Ride on the single-speed, helped to keep the numbers up and the easy spin helped to get rid of some lactic acid in my legs.

Again, it could have been better still if I had followed the script but high TSS rides made me also tired and by Saturday (and back to work for an early, early shift) I could not get on the bike at all. I slept instead.

A good week, now it is time for a rest again and the plan is to stay fit and fresh for the next eleven days. A bit of speed work to keep the legs supple and perhaps a race at Lakeside.

We will see.

Alberto's Panache

2011-05-28T11:47:00.002+10:00

"Veteran climber Paolo Tiralongo (Astana) took the first victory of his 12-year career as he came in just ahead of race leader Alberto Contador at the summit of the third-category climb into Macugnaga. The Italian had made his move with 6km remaining of the long drag to the finish, only to be caught by the race leader with just 400m to the line. But, after a few words were exchanged between the pair, Contador took over the pace-making and led his former domestique at Astana towards the finish, where Tiralongo came through to take what is a long-overdue success." Cyclingnews.com

"With 1500m left, Contador made his initial move, to which his rivals Nibali, Scarponi and John Gadret all responded. Gadret launched an attack of his own, but could not find an answer when Contador went again and swept past with almost ridiculous ease. First Dupont was caught and dropped, then Rodriguez. Just as he had done in the Nevegal time trial on Tuesday, Contador clearly demonstrated the gap between him and the rest as he flew up the closing part of the climb to reach Tiralongo’s wheel." Cyclingnews.com

"There was no question that he could have gone on to win, but there was little to be gained by doing so. Instead, like a true patron distributing favours, he allowed Tiralongo his moment." Cyclingnews.com

Lots of Panache, I just hope everyone is clean!

Changing plans and a fun criterium race

2011-05-25T10:19:00.001+10:00

It wasn't the first time and I am sure it does happen to everyone in some kind of training regime. In my situation, sickness was the reason for the first change. 

Last week, I tried to keep going thinking the head-cold wouldn't last but the way I felt after the Recovery ride on Monday (admittedly not as easy as it should have been) indicated I needed to rest and stay off the bike.

So, I swapped the second week of Build for a Recovery week. In fact, I rode even less as the flu kept me in the house for a couple of days.

The way I see it, and it is probably obvious for many, we have to get rid of the sickness before we do some intensity training again, or we will end up loosing two or three weeks. A couple of days of rest and many hot lemon&honey drinks did help, specially at 1 AM while watching the Giro live.

Club Crit Championship

Club Championship races are fun races. OK, they are still very competitive but they are kind of mates racing mates and having fun. My plan was to get a good warm up for the first 15 min (I was late and drove the 5 or 6 km to the track) and then try to get rid of a couple of experienced sprinters in the bunch. 

Simple but not easy because sprinters can jump quick and follow wheels very well. Hence, getting rid of them was too hard and was costing me too many matches. 

Sprinters!?! I didn't want to get to the final 300 m with them so I changed my plan to riding a conservative few laps and a fully commited jump with two laps to go. A little conspicuous, I know, but I thought it was my only chance.

It did work... well, kind of.   

2011 HPRW Crit Champs Masters 5 by Adam on Vimeo.

The graphs clearly show how the race went (burning matches, resting, jumping, etc) but also show the areas I need to work on. Loving the new tool! 

Match burning and resting

The last two laps

Back on track with a hard Build week and then Recovery before the Tour de Tablelands, 11th to 13th June.

Ciao for now!

Tour of California: the work of a lead out man and getting cross-eyed...

2011-05-19T13:06:00.002+10:00

New Zealand's Greg Henderson, last lead-out man for Team Sky's sprinter Ben Swift, has one of the hardest jobs in pro-cycling. He has to take the team's sprinter as close to the line as possible and in front of the rest of the galloping bunch of fast finishers.

To do that, he must ride all out for 20 or more seconds, starting at the right place, 200 or 300 m before the finishing line.  Nearing the end of that effort, his body is so full of lactic acid and his heart rate so high that he just can't do it any more. He has gone ALL OUT. After that, his power output drops to zero and he gets outdone by ten or more sprinters who have been drafting behind him for the last 300 m.

Early this week, in California, and with the help of another three or four Team Sky riders, Greg did his job to perfection and delivered Ben Swift to the line ahead of everybody else. It was on a "criterium" type finish as the race stage ended in a circuit on the streets of Sacramento. That means, he rode more than 100 km before starting his duties for the team.

I said rode and not raced because for most of the 100 km he didn't do much. In fact, he didn't pedalled for near 19% of the time. His best 20' wattage output was only 349 W, and that's when things were already getting a bit fast, and the average for the whole stage was just 203 W.

It looks like I could do that stage, my best 20' is 311 W and my Mt Baw Baw Classic average was 215 W. OK, I am dreaming. I wouldn't even make it to the outer suburbs of Sacramento, that day. That's because through the stage, those guys in the peloton are doing efforts of up to 900 W (many times) just to get over little hills or to hang on when a rider or group of riders decide to attack. 

But this is not about me, it is about Greg Henderson and how he did his job at the end of the race on the streets of Sacramento. The highlight of his performance being the last twenty seconds before he stopped "racing", when he averaged 806 W and 63.4 km/h. He maxed at 1210 W!! 

Next day, he went to work again. He got on his bike, sucked wheels for most of the stage to Modesto, not pedalling for 14% of the time and getting ready for another criterium like finish. This time, he stepped up one more notch when he started to do what he is employed to do and finished it off himself...

He did that without planning (I think!). It was just his amazing power and huge amount of adrenaline that kept him going harder, and harder, until he crossed the finish line first, leaving his sprinter behind. Power analyses specialist, Mr  Hunter Allen, attributes his win to a "fatigue resistance incredibly high" (here is his full analyses of Greg's file).  

"It was pretty chaotic really. Jeremy Hunt brought up the pace and it  was my job to take it from 500 meters out and I went Full gas for 300  meters and thought, oh, well they'll start coming around me now and I  just couldn't feel anyone and so I thought, ‘I just keep going’ and I  got to 150 meters and I was so lactic, so cross-eyed and just wanted to  sit down, so blown that I thought I'd just keep my speed to the line and  I was lucky that no one could catch me. I was so lactic that I couldn’t  even do a victory salute.." Greg explained. 

How did he do it? Well, he averaged 1026 W (1193 max) for his best 20" and more impressive than that, he kept going all out for another 7 seconds decreasing his average power by just 80 W (less than 8%)! That was a huge effort and with a bit of luck (sprinters always need a bit of luck) it resulted on Greg leaving everyone else behind and a fantastic win!   

Luckily, we have this great media cover of the event, YouTube, CyclismoNews and the guys at Training Peaks to show us how complex and fascinating a bicycle race really is. Also, a big THANK YOU to Greg Henederson and Team Sky to let us see those files. I can't wait to see Simon Gerran's data as he climbs some of the mountain passes in Europe.    

Keep racing!

Hours and kilometers have less importance... and another Zupps Ride

2011-05-18T11:47:00.004+10:00

It is a bit of a relief to read that on Joel Friel's blog because my hours and kilometers last week (a Build week) were down by 4.5 h and 85 km.

As a matter of fact, looking at those two figures, I could've come up with one ride, or two, with an average speed below 19 km/h to make it up but unless those rides were strictly going up-hill, they wouldn't have done much for my training anyway. As far as I know, I need to work with higher intensity, race like workouts, in this phase.

The figures I am looking at after a few weeks of training are the ones under Recent Weeks (chart below). They show me data on my TSS, my Kj figures, and peak wattage for different time frames (check here for explanations on those). As well as duration and distance, we all like looking at those.

The chart shows a Recovery week after Baw Baw, two weeks of Build, another Recovery week and the first week of another two-week Build phase. The numbers might not tell I am going to win my next race but they are high when I had to do the work and they are low when I did have to recover. That's what I want.

It looks like I am going in the right direction on my preparation for the Tour de Tablelands, an event that Sandra and I, for many reasons, always love doing (2008 Tour).

The other numbers, Peak watts, are another story. I can't tell everything!!

Another Zupps

The thought of joining Brisbane's premier bunch ride came to mind as I had to finish last week with a long, medium intensity ride. I could just do some work until the point where things get a bit crazy and then let the bunch go. Perfectly planed if the bunch behaved as it has been behaving in the last couple of years.

It didn't. A smaller number than usually made for a better traffic-behaved (actually stopping on red lights) peloton and although not much slower it felt safer to push a bit harder and try to stay with them.

The picture below illustrates the actual ride, Zupps-Hornibrook Bridge-Sandgate, and the work I had to do to stay with the leading bunch and finish behind the sprinters. It also shows the pace picking up after the 50' mark.

I must say, a lot of the local top riders weren't there because of an open event being held in the country over the weekend. Possibly an easier ride but does that say something about the good behaviour of the bunch this Sunday?

I hope not.

Zupps ride, three years ago

When are we going to get tested?

2011-05-14T14:09:00.031+10:00

Stories are many and often we hear the remark “He must be on drugs!”.

It is not too uncommon that an amateur cyclist gets done for using some kind of illegal drug to enhance his/her performance. A few years back, in Melbourne, someone who won a couple of medals on the track tested positive for an illegal drug and “got in trouble for it”.

Another man, in Sydney this time, was charged for importing certain drugs. He was well known for being part of the cycling community, at amateur level. In the US, two or three years ago, a master cyclist was also caught and lost his national championship medals.

Thus, the suggestion of a few people out there taking the “stuff” just to win the weekend club criterium is not totally unsound.

But why, as amateurs, would we do it? We are not racing for sheep stations, are we?

No, we are not but there are people out there that would advocate and apply the “win at any cost” strategy in any race, even the weekend club criterium. Based on that, what would stop them from taking something which would just bump their performance by a small percentage, just enough to keep them away in that break for half of the race… race after race?

I must own up and tell that I take some “stuff” and have been taking for years. The “stuff” I take isn’t in any pharmaceutical black list, primarily because they are natural, unprocessed products. And I take them with my breakfast, which I believe is performance enhancing and great for my taste buds.

For a few years, I have been adding Goji berries to my morning meals and for the last two years I have added Maca powder to the mix, which also contains dates, one type of cereal or rice, rice milk, a banana or an apple, some Jalna vanilla yogurt (my absolute favourite) and a few nuts (walnuts lately).

Is my mouth-watering (I think about my breakfast before I go to sleep the night before, sometimes) morning feast performance enhancing? I think so because it makes me healthier, makes me stronger, consequently making me faster on the bike.

Have I mention the big glass of black coffee with it? Triple shot? And my intake of vitamins (1st Endurance’s Multi-V)? Now, these are performance enhancing stuff...

So, what are you taking?

Note: The timing of the post and the release of the UCI's Suspicious List is purely coincidental.

Shared Zone

2011-05-11T11:11:00.000+10:00

After the high intensity of the Battle, it was time for a good recovery before doing anything even slightly intense again. It suited me. It was also time to sit down and try to digest the data that has been collected with the power meter in the last month (I need to thank Sandra and Michael with all the Q&A).

Gathering data isn't too hard, it just takes getting on the bike, pedalling and downloading the figures when back home. That's when the huge amount of information appears on the screen, some very familiar (eg. distance, time, hr, average this and that...) but some very new to most of us. I am certainly not too familiar with the best 5" output or average torque, to mention a couple.

It will take some time to understand and fully take advantage of all the possibilities provided by such tool and software (I am using WKO, btw). However, there are a few things that can be looked at from early days which will give a good notion of where I am and what I have to do to achieve my goals.

It is looking like lots of hard work ahead!

This first image is pretty much what I have been doing for the last 6 or seven weeks. The Yellow line showing my training loads and how fatigued I became after the ride and/or race, Red indicating my form (or how fresh I am) and the Blue line telling me what my level of fitness is. That's an easy one to follow. The hard part is to train correctelly so all these lines can get to where they should be comes an A race.

Again, it looks like hard work ahead.

The next image, the Power Profile Chart, is what my friend Mick (old training partner from Cairns) told me is what I should be looking at, primarily. This chart ilustrates my strength and weaknesses by determining a watts/kg ratio for certain key efforts (5", 1', 5 min and FTP) and placing me in pre-determined categories, keeping in mind the parameters were not set for master riders. Interesting.

It's early days. But it is great to have a more accurate tool to see where I am and where I am heading with my training.

Battle raced and won

2011-05-06T19:18:00.002+10:00

My friend Stephen,

I must apologise for not catching up with you again and for not returning your text (my mobile phone was turned off for the weekend). But what a great weekend it was. Sandra and I stayed with friends in a huge house. Plenty of room, a pool and a well equipped kitchen where great meals were being prepared. A great place to recover after the tough races we had.

So, another Battle on the Border was raced. And how tough was it? Tough! For me, because it is so early in the season, it was very tough. As you know, I haven't done enough high intensity training, or racing to put myself in form to even stay with the bunch. The result? I was dropped in all the stages.

I came to this race for a good, high intensity workout and to, somehow, measure my form against the big hitters I will be racing against later in the season. I am not saying I didn't want to do well. I had a plan and like last year's BoB, the plan was to work as hard as possible and for as long as possible in the road races, cover early attacks and perhaps, just perhaps, get a break going.

Another reason for putting myself through all the fun (and pain) was to make use of the power meter and collect lots of important data to be used to put my next training program together. I did that and here are the results:

Race One: I didn't go too hard, wanted to save my legs for the road race later in the morning - 25th.

Race Two: I did a fair bit of work (perhaps too much) in the first half of the race and cramped really bad going up the climb for the forth time and got dropped (1:50') - 23rd.

Race Three: I planned to attack the bunch around the 12 km mark but things started to happen much earlier (it was fun!) and got dropped as we got to the climb (0:40') - 24th.

Race Four: That was hard, I lasted 9.5 minutes with the bunch and pulled out 10 min later...

The final result? I think Sandra's picture tells the story... I think the weekend was a big winner!

Now, I did see you racing the crit and thought you looked pretty good in the front group. Later, I saw the GC results and found your name in the top ten. Mate, that's is fantastic! Congratulations!

See you on the road,

Alberto

A curse and a blessing

2011-04-20T12:50:00.001+10:00

I am back.

Many weeks have passed since I last added something to this 3 year old blog. Not a good thing, especially when I get folks (only two or three as a matter of fact) asking me when I am going to write again. Now, here is my theory for this long timeout. Esoteric as it might sound, I have cursed myself when I changed the header, describing it as cycling life.

After I did it, I started rethinking and I realised I didn't really live a cycling life. When I looked around I saw people riding to work everyday, I thought about people touring around countries, and even around the world on their bikes. I read about people building their own bikes and of course I thought of the pros riding and racing bikes full time. Lots of things people did to live a cycling life. I didn't do any of that so how could I be part of that? And how could I write about a cycling life? 

Maybe in a near future but for now I am back to write about training and racing because it's what I do.

During the timeout I got to focus on my training again and I started to concentrate on making my body healthier (fixing a few parts) to cope with the training and to maximise my performance this season (expect to read about massage therapies, nutrition and Yoga on this blog, all big parts in this process).

I also made an equipment upgrade by fitting (I did myself!!) a new drivetrain to my bike. I thought it was a better idea than buying a new bike or a training bike because I already have one of the best racing bikes and what I really needed was a commuter, not a training bike. The interesting thing is, the drivetrain came with a power meter attached to it...

So, training will be changing quite a bit in the near future. And so will be the racing, I hope. At the moment, I am just collecting data for it.

The last ten weeks of training have been good. I didn't do massive hours on the bike (112h/3159.5km) and I didn't do too many high intensity sessions. The main reason being the need for a slow build for the road races later in the season and being fresh for them.

Talking races now, I also had to change my race plans for this year due to not been selected to race the State's Teams Series. Madly perhaps, I made a last minute decision and entered a race that I have been dreaming to do for years now - The Mt Baw Baw Classic.   

That's where the blessing occurred. Not quite prepared for it and suffering from a mild head-cold but with great support from Sandra, I lined up for, according to some, the race with the toughest climb in Australia (Badden Cook called it "... pretty rude."). 

And I am so glad I did as I ended up exceeding my expectations of just making to the top by placing in the top 5 in the Masters 4+ division. The climb? I felt pretty ugly on the bike as I climbed the last 5 km... I will leave it like that but Sandra has put a brilliant DS's report as she followed me all the way to the top. 

Next, the Battle on the Border, a great event in the beautiful Northern NSW hinterlands. Like last year's, I am not expecting big results but hoping to be a good domestique for the team.

Back soon and safe riding!

Sunday ride, team ride

2011-01-31T09:41:00.000+10:00

Dist: 150 km
Time: 5h 21 min

Fun... 100%!!

Brisbane's Australia Day Ride but they weren't there...

2011-01-27T14:44:00.015+10:00

It was Australia Day and Lance and Robbie weren't there. It's was a bit disappointing because it was a great morning and they could have drawn a huge number of cyclists and collected a lot of money to help one of the national charity organisations.

Actually, the numbers weren't huge this year. Some people were training, some people were racing and for many people riding 25 flat kilometers in the city is enough for a week, they couldn't make it. Nevertheless, there was enough riders doing their best on all sort of bikes to get up to Nebo.

Enough riders congregated at the top for a chat and drinks, if Lance and Robbie had come up, they would have made a lot of money by simply going around with a donation box. Imagine that, without having to pay for the TV commercials, security, police permits, the stage, lights and sound system, the bimbos and the glamour... The profit would have been huge, I am sure.

OK, it sounds too simple and life is not like that, is it? But, again, it is a shame because it was a beautiful ride and we could have had hundreds more cyclists riding up Mt Nebo road to celebrate Brisbane cycling and Australia Day.

Still, there was plenty of bling at the top...

Next time, I will call the TV stations to say that Lance will be there...

Prioratising

2011-01-25T10:06:00.002+10:00

We are already nearing the end of January and I haven't stopped to think what I am going to do in relation to racing this year. There are a few things I need to look at in my life, or in life, and I might just have to put them before racing, for a change.

It doesn't mean I will ride my bike less. In fact, one thing I have already decided is that I want to ride more. I even started the riding year with a ride on Sandra's PeaceMaker, something she has been telling me to do for a while now. I am glad I did, the ride to the city followed by a ride to West End for coffee at a newly discovered cafe was what I needed to bring back that need to ride feeling. All uber cool!

Next, I did a couple of commutes to work. Fast, 13 km rides which I just loved doing. I don't even know for sure why I stopped riding to work after three years doing so. OK, more commuting into the year's equation!

That brings me to bikes and what bike I am going to use to do all this riding because, as I have mentioned a few times, it just doesn't feel right to commute or to do coffee rides on my racing bike. Therefore, I need another bike. But do I need a single-speed, another road bike?

Whilst I am ashamedly concerned about what bike I am going to buy and doing lots of virtual-window-shopping, life keeps going on and people keep battling on. On that, it is nice to see people creating things for whatever reason and also including cycling and cyclists in it. Watch this YouTube video - a few times if you wish to support the YouTube appeal - and perhaps remember it next time you want to buy a car.

Have a safe ride and enjoy Australia Day!

Floods in Rio and the YouTube appeal

2011-01-20T11:02:00.002+10:00

A full pictorial of the Rio floods here.

Reuters is reporting 741 deaths and more than 200 still missing in Rio de Janeiro. And these are not final figures, they are still working hard in the huge flood affected area.

Whilst our beautiful Queensland and its misfortunate residents still need our assistance, the folks affected by the floods in Rio de Janeiro can also do with a little help from us. YouTube decided to jump in and give a very needed hand: YouTube appeal.

To get things happening, simply watch a heap of cycling videos or this video I discovered while holidaying in Rio... Enjoy!

Leaving Rio and finding an eerie picture of Brisbane...

2011-01-16T23:39:00.006+10:00

Pieces of Rio

It was dark when I arrived at the Academia da Praia, and it was raining. I waited for a while hoping for the rain to ease and for a couple of brazilian riders to show up and take me on a ride around Barra da Tijuca. Neither of the two came about so I rode towards the beach and jumped on the bikepath for the trip home. Yeah, I was starting to feel like I was home.

Along the coast and unexpectedly, the clouds started to break up and the sun revealed itself, in a genuine attempt to give the Cariocas another warm and sunny Thursday at the beach.

The Thursday turned out overcast, the cariocas didn't mind. New Year's evening was near and they had to give their tan a final touch... The beach was packed. And NY eve? The beach was also packed!

Rio had become an even more colourful place than I remembered. Not just the ocean, the beaches, the street markets... but the shopping malls, the food, and now the walls of the city as well. Everywhere, we saw work by graffiti artists. Some good, some very good as Toby pointed out.

We were amazed by everything we saw and experienced during our stay in Rio. A walk in the Floresta da Tijuca gave us the chance to appreciate the immensity of one of the world's largest cities and beauty of the world's largest urban forest, astonishing views and refreshing water features.

It wasn't just time at the beach, the rides and the forest, we enjoyed visiting Rio's business district and the harbour, and looking at some of the historic sites of this city.

And there was the time spent with our family and friends. This time was what this trip was about. But I will have trouble putting words on something that was so special for Toby and I.

Priceless!

Landing in Brisbane

Although the news of the floods in Queensland had reached us, we had a true shock when we learned of the full extension of the disaster and damages around the state.

Not much to say... time to give a hand.

Another calamity

Sadly, we left Rio exposed and poorly prepared for a similar natural disaster. The town that I wished to visit by bike, Teresopolis, was bombarded with a month's worth of rain in less than 24 hours. The result... hundreds of deaths.

And cycling... not just yet.

Message from Rio

2011-01-01T02:54:00.009+10:00

Again, we met at a local bikeshop, RE Bicicletas, and again only a small number of riders showed up for the planned ride to Cristo Redentor. The bunch from WT Coaching had also planned to meet the bunch from Zona Sul (Southern Zone), which leaves from an area North of Barra. OK, that sounds peculiar but Rio is a peculiar place.

The ride was what I wanted to do, with lots of climbing through verdant coastal rain forest, the Mata Atlantica, and beautiful views of this great city. I think it would be one of those rides I would be doing twice a week if I lived in Rio, again.

I hope the photos give a good idea of the ride - the bling - and the places in Rio de Janeiro. It was, probably, the last one for this trip - lots of things to do and people to meet - but one that was perfect as the last ride of a year full of fantastic rides with lots of great people.

Time: 2 h 50 min
Dist: 55km
Asce: 1245m

From Rio, I wish you all a terrific 2011!

Obrigado a todos,

Alberto

Ride #2 and I miss my home brew

2010-12-28T20:31:00.007+10:00

For my second ride in Rio, I tried to get up early and meet Walter's bunch again, this time at one of the local gyms in Barra da Tijuca, Academia da Praia. I didn't make it and I don't know if it even happened because we had a fair bit of rain overnight. I think the poor road conditions prevent riders getting out in the rain because it is too hard to spot potholes when the roads get flooded.

I decided to get out later in the morning, in nice weather, and head south on one of my surfing-days routes, which took me to a small uncrowded beach - on week days only - surrounded by coastal forest and considered one of the real jewels of Rio de Janeiro's numerous beaches, named Prainha.

The ride was partially on the road and partially on bikepaths along the beach. The bikepaths covered most of the route but are shared with other non-cycling users making them unsuitable for training but great for cruising and absorving a bit of the beach coulture and admiring the beauty of Rio's coastline and. Just what I need right now!!

Barra Beach to Prainha Beach - 21 km.

I am really glad I did this ride, which brought back memories of great times and great friends as well. The only thing I missed was a good cup of Brazilian coffee by the sea at Prainha Beach, believe it or not...

Time: 1 h 55 min
Dist: 42.5 km
Asce: 176 m

Ate mais!

Riding old roads of Rio

2010-12-25T21:43:00.024+10:00

After two or three great days in Rio, mainly catching up with family and friends, enjoying the beach and (lots of) the colourful and delicious Brazilian cuisine, I managed to get out for runs on the beach. I felt I was starting to need it...

It wasn't the best idea because later I was to re-discover the awkwardness of trying to move around with sore everything made of muscle fibres in the lower parts of my body. That's how it felt but I had to do it... But luck came along and a cousin offered me his bike and put me in touch with a few of his friends who are part of a cycling group affiliated to a colourful figura, coach Walter Tuche.

Coincidentally, a ride had been organised and I was kindly invited to come along. The course? Barra to Cristo Redentor, a 30 km ride (I am guessing here), on some very old roads, over a very hilly terrain (I am understating it here) and through beautiful rainforest for most of the time...

The ride was fantastic. With only a small group turning up, probably due to a down pour early in the morning, we started it with a climb straight away followed by more climbing and more climbing until we got to our turn around point, the base of the Cristo Redentor statue.

Sorry, I won't put too many details of the ride here. I will post the photographs which I believe can give a much better idea of what is like to ride a few of Rio de Janeiro's old roads. And sorry I don't have any photos of the statue itself, we were in the clouds by the time we arrived at the top.

early morning weather

my starter

early climb

more climbs...

and one more

nearing the first lookout

first two to the lookout

and the view

Gavea rock

more rain forest

second lookout

the view

and more views

the park entrance

two groups meet

Ipanema islands

bike path to get home

small, clean surf

bike

some of Rio homes

Time: 2 h 56 min
Dist: 55.5 km
Asce: 1245 m

And, it is also about the bike, a classic bike...

Merry Christmas!

A quiet... escape!

2010-12-19T18:58:00.002+10:00

I had to keep it a little quiet on the travel venture thing because I wanted it to be a surprise for my folks and my mother happens to be a regular reader of this blog... Aren't mums supportive, no matter what?

Anyhow, Toby and I made it to Rio once again. This time, we will be staying for the Christmas and NY festivities, a first time for Toby and my first in twenty-something years.

The bike didn't make the trip this time but I did pack some riding gear, my shoes and pedals and I am hoping to borrow a bike and do one or two rides while I am here. In fact, I remember driving up this beautiful road that took us to the small town of Teresopolis, 100 km or so from Rio and 871 m above sea level, where we spent long weekends and summer holidays. Perhaps I will get to ride it up this time.

Time to try to get a little sleep, three hours is just not going to be enough for what we have (kind of) planned for this hot summer day which is about to begin in Rio...

Groover, saudades!

6 am, Rio

Ate mais!

My 2010 Tour of Bright result

2010-12-10T04:10:00.004+10:00

Firstly, I must apologise to everyone for not coming here and posting my potentially massive, and exultant, race report for the Tour of Bright. It was a busy and long weekend, not just with the race but with the travelling there and back, which has now merged with a week of work and rushed preparations for a travel venture.

Bright and Mt Hotham? It was joyful, it was eye openning, it was hard, it was painful, it was overwhelming and it was extremelly rewarding. I went there hoping to make it to the top of the mountain and I went there dreaming of finishing in the top ten.

Stage 1 - Tawonga Gap : 5th

Stage 3 - Mt Hotham Climb: 9th

And... I did just that.

GC Result: 8th (+9 min 20 sec)

A big thank you to everyone who pushed me all the way to the top of this mountain.

Cheers!

Training for the Tour of Bright is done

2010-11-29T22:55:00.020+10:00

It wasn't a big week and I ended up doing even a little less than what I had planned, which I hope is going to keep me fresh. The saying Less is more and Quality and not Quantity was the approach I embraced for this final week of preparation for Bright.

I had two days off the bike followed by a quick session to MacAfee's (not too bad at 17'29") on Wednesday, a short Clear Mountain hit on Thursday and a Brisbane Riverloop on Friday. The later been a good recovery ride, followed by coffee with friends.

For Saturday, I had planned a three hour, high intensity ride, including a race at Nundah. It was raining when I got up so I drove there (Soft! I hear)and did a 12 min warm up on the track before the start of the 60 min + two, A grade criterium race. It meant, coming home after the race, having something to eat and a little rest before heading out for another couple of hours on the bike.

Because I haven't raced much lately, it was important to do a fast race and see how I could cope with the high intensity and race speed. It ended up been a real test. I made myself as active as I could, got dropped and got back (it took me almost two laps to do so) and finished with the first half of the field of 49 riders.

I could even have finished it a bit better if I had noticed the two-laps-to-go sign. It was raised by the commissaires at 57 min, not 60 as we were told in the brief. So, all I got was the bell when sitting very close to the back, terrible place to be when you have 1200 m of a criterium circuit to overtake 30 or 35 guys... I will learn one day, I kept telling myself... but good training anyhow.

A 2.5 hour bunch ride and a ride to town to meet Sandra (on her new Peacemaker) for coffee marked the end of my training for the Tour of Bright. A nice way to finish the week, and the year as I will be off the bike for four or five weeks after the race. It will be time for a long rest and to start looking into what I am going to do next year. More on that another time.

Well, I still have to do something before the race next weekend but I won't even call it training. I call it resting. I want to get to Bright with a rested body and mind and I need to make sure I don't get a flu or cold when the immune system is running at a low level, as it does after so many weeks of training.

Sure, we have heard of tapper, race week, etc. I will be just spinning my legs a bit, doing a couple of sprints to get the lactic acid production and elimination systems going and to remind every cell in my body that we have some tough challenges still to come. And that's it, I might spend 5 or 7 hours on the bike before Saturday, no more.

The rest of the time, I will use it for massaging my legs, checking and preparing the bike and packing. And packing for a stage race in Victoria means a lot of time and lots of stuff as we can see on the photograph. Basically, I am taking gear to ride a bike in temperatures that might range from 4 to 28 degrees and, according to the weather forecast, possible in wet conditions!

I can't wait! Have a great week!

Week Forty Seven: Peak
Time: 11 h 23 min
Dist: 325 km

Training for Bright took me to O'Reilly's...

2010-11-22T22:23:00.007+10:00

Bernard O'Reilly

I am glad I finally got to climb the Green Mountains, or O'Reilly's as the 23 million years old plateau is known today. It was, without a doubt, one of the most impressive rides I have ever done. It wasn't just the fact that I could use the big ring for most of the steady climb - I love that - but the diversity of the scenery, the sounds of the wildlife and the solitude . It was an overwhelming experience, really. In fact, I could only compare it to the King's Canyon climb I did in May last year.

The training week started with a ride Wednesday afternoon, from somewhere near Currumbin Beach, through the valley of the same name, up Tomewin-Currumbin Creek Rd to the QLD-NSW border and back. A very scenic ride with 500 m of climbing to get the legs ready for the next morning.

I felt good on the bike again after the rest day and happy to be riding somewhere different once more. I can't even remember when I last rode on these roads...

Overnight rain meant I was on my own for the highly anticipated ride to O'Reilly's. Not a bad thing in a way, I got to choose the route (I was given a few choices by members of Brisbane's RoadGrime) and had plenty of time to enjoy a good coffee before I started.

Also in this forum, I learnt of a Henry Robert Drive, described as one of the toughest climbs in SE QLD. I wasn't sure if I was going to have a go at it but when I saw the sign, again I thought it would be a good idea to test myself.

Perhaps not. Later I decided to call the experience a nut-cracker. It did crack me because I didn't make all the way without a stop and lots of cursing at the time. Mostly for indulging on a large and delicious Margarita Pizza the night before. But... I will go back and have a go at it again.

Time: 37'30"

Distance: 8.1 km

Elevation: 495 m

Naturaly, it was much easier and faster on the way down. Next, it was a short ride to the small village of Canungra, where the route to O'Reilly's starts. From Canungra (elev. 98 m) to the the National Park sign (elev. 910 m), it was a steady 38 km climb averaging around 4%, through a very charming hilly country decorated with beautiful trees and steep slopes as a backdrop.

The landscape changed a fair bit as I climbed but nothing had me prepared for the transformation I experienced when I reached the entrance to the rain forest. It was dark, moist and still in what looked like a prehistorical jungle. It did add a different dimension to the ride, to say the least.

I could have spent a couple of hours exploring the National Park but I still had a bit of riding ahead. A heavy downpour made me seek refuge at the Alpaca Farm on my way down. It was a handy little stop for a soy-hot-chocolate and a good chat with the folks who run the business, they are both cyclists and responsible for carefully placing planks on the cattle-grids. Those planks were great help but had to be negotiated with lots of caution in the rain.

The descent was very nice, I just wished it hadn't rained, I could have done it without cramping fingers and toes. But it did get dry as I neared Conungra once again, and in time for the long ride on the busy road back to the car and the drive home.

Time: 4h 55min

Dist.: 145 km

Elev.: 3,116 m

The rest of the training week was filled with a TT session at Nundah and a ride to Jolly's Lookout (Mt Nebo Road) after morning shifts and a great Sunday ride with Sandra.

Not much to write about a TT session at Nundah, or 25 laps on a closed circuit, just mentally hard I suppose. But always good catching up with a few people.

The ride to Jolly's was interesting. I pushed hard but I was more than 50 sec off my best time to McAfee's (at 6.5 km). I followed it with a more conservative ride for the next 9.8 km because of the rain and got to Jolly's with a new PB (41'35"). That is if I haven't made a mathematical mistake. But it might mean good news, also...

On Sunday, to finish the week, Sandra guided me on an easy new ride - Gap Creek Road and Fig Tree Pocket Loop, I called it . She had been taken on this ride by a friend a couple of weeks ago and loved it. I can see why now and I can also see its potential on becoming one of our favourite training rides.

Week Forty Six: Build
Time: 15 h 40 min
Dist: 397.5 km

Not long for Bright now, a bit of intensity this week and a lot of rest in the next. That's the plan!

Cheers!