What a busy week, with Joe no longer in the picture at Rockdale plus 2 other classes, I've worked my butt off
In the movie Avatar we go to a planet to mine for an extremely rare substance, to be extracted at all costs. In reality there is no such thing as Unobtanium or any other substance not already in existence here.
Cleaver marketing over the years have created a image that healthy eating is almost like Unobtanium, have a look in the health food section in your supermarket and its fill of exotic products with amazing ingredients like the roots of a rare herb that only grows in the foot hills of the Himalayas, OK a bit stretched, but you get the jist (how do you spell jist?)
One would have to ask the question, if a supermarket has a health food section, does that mean that the other food in the supermarket is unhealthy? Well that's another topic, so back to the point.
The problem is that its easier to get rich selling you exotic products than it is selling the basic products that are actually healthy for you. And perhaps that explains why salted cashews in the same brand and size was almost half the price of cashews without salt allowing the product providers to maximise their profits from those looking for Unobtanium
So next time you are looking for something healthy at the supermarket, just head for the fruit and vege section, you'll find all you need for a snack or a side salad.
Next week, the sweet tooth snack attack
Music - RIDE
You probably noticed that I've put this bit in 3 weeks in a row. It would be great to see it out there
This is important, if you want RIDE to be included as an offering along side RPM and Cycle, you need to put in a feedback form requesting it.
There are only 12 qualified instructors in NSW, of which I am one.
The music has been specifically built for spin instruction and its good
Didn't make anything particularly interesting this week, but I did discover that Chicken sausages only contained 2.5% saturated fat, so I made stir fry vegetables, put it on top of basmati rice and put the chicken sausages on top and topped them with sweet chilli sauce. OK you can stop laughing now.
Yeh and feta cheese was on special, so I'm adding feta cheese to my salads at the moment.
As mentioned last week, I'm back from the Grafton to Inverall - Australia's toughest one day road race.
Below is my mega write-up. If you don't want to read it, the summary is;
7h16m, that 1h14m faster than last year
Rode the race on pain killers
Here's the mega write up
Analysing what went right and what went wrong last year, my conclusions were;
- inadequate endurance training
- too conservative on the hill
- poor strategy mid race
- good water consumption, ok food consumption
- excellent result considering
So the strategy coming into this was;
- more endurance training
- more aggressive on the hill
- utilise the other riders better
- a bit more energy food
So what happened leading up;
- Did even less endurance training, due to a complete lack of available time slots plus the weather stuffing ones I did have
- Had an off 6 days prior
The original plan was to go for it on the hill, which would of probably put me in the front bunch, even if it risked me blowing up later in the race, but my off completely changed that, all that was of interest was whether I could complete the distance and I gave myself a 25% chance of doing that.
Discovering on Friday night that they had a different feed and neutral map in the book, to what they had online meant some adjustments.
Grafton to base of the hill
The pace was quicker than last year and this was good, there was zero wind and I simply sat in. Eugen and another took off and I wasn't interested. The dynamics of the bunch was annoying, with 145 entered in C it was a little large and I was looking forward for it breaking up. Weather was warm and I found myself with no water at all, about 5k from the neutral water station. As I knew there was no neutral water station at the top this year, I pondered if it was possible to pick up 2 bottles, which I did, by holding the first one with my teeth, while I grabbed another.
The 18k hill
Initially my performance on the hill was poor, Lacey disappeared into the distance and I was caught by a group from behind. Eventually I found my composure and rode off the front of the bunch, past another smaller bunch and eventually I could see Lacey with a small group about 400mtrs ahead, though I wasn't focusing on him, just on getting up. Next thing his bunch was only 200 in front of me and I was closing rapidly, I went past and Mark jumped and went with me, groups were breaking up and other groups forming. I made a miscalucation on where the top was an arrived there 1.5k earlier than expected, with Mark.
I have an unofficial goal of averaging 16.5kph up the hill for last Sunday (based on how I felt on the day), but I won't know if I've met that until Mark goes thru his Garmin data. Last year I averaged 15kph I think.
My bottom gear was 39/23 which was fine last year, but this year I'm climbing with a higher minimum cadence and it was a little low, I would accelerate to get the cadence up, hold it for a while and then it would slowly erode. I had a slight cramping problem with the left calf and modified my ride style to cater accordingly. I was seriously wowful standing, due to back/hip issues and spent as little time as possible in that position.
The bunch forms
Mark and I took off together, but there wasn't anyone in particular to chase in front and a bunch was forming behind us, so we agreed just to roll and wait to be caught. It was a good decision, the bunch was strong and worked well, we travelled along picking up riders as we went.
Towards feed station 1
About 5k short of the feed station, I ran out of water, close enough not to be concerned, but I had been suffering from left hamstring cramps on the climbs and was concerned about being dropped during one of these as it did happen but each time I was able to recover, I had modified my climbing to use about 75% right leg. At the time the issue was a mystery to me, I was going fine, not troubled by the pace at all. The bunch continued to pick up riders.
Between feed stations
Someone had been told that the bunch ahead was only about 3 minutes up the road and about 6 of us worked on the front but that left too many hitchhikers and the idea of catching seemed to fizz after about 10k. I was drinking well, knowing that it wasn't a huge distance before the next feed station. By this time we had a mild tailwind, while it wasn't strong it made all the difference. Feeling a bit more confident, I had upped my expectation on completion to 50%
Feed station 2
Came into Glen Inness on the front saw the 50kph sign looked the speedo... 55kph LOL. I was keen to be first thru the feed station, so to avoid the traffic challenges. Al and Ron missing, no second feed bag, oh dear. At the end was netural water and I took one bottle. I counted the energy gels in my pocket and decided I had enough (just) and took off with 2 other riders, we rode away from the bunch, I didn't feel stressed at all, in fact I was happy to up the pace and then, say 5k out 'bang' my left hamstring went again, this time on the flat. I communicated my predicament to the other 2 with my command of the Saxon language and rolled off the back, my target was to fix the problem and roll back into the pack, which I achieved.
On to the last neutral water
Reunited with Mark, we briefly discussed the lack of a second feed back and then sat in. Climbing Waterloo Range Summit with 55k to go, my left hamstring went big time, I hauled my caucus over almost entirely with my right leg, at the top I could see the main bunch of about 18 riders followed by 4 groups of 3 riders each, Mark myself and one other being the last group of 3. Going down the other side, I stuck it in the 11 and gunned it, I was sitting on 78kph and reeled in a bucket load of distance, then the other rider largely finished it off, but unfortunately I had dropped Mark in the process. A couple of K later Mark arrived, I was impressed that he got back on.
Dejon Sapphire (20k from end). Like last year this hill was crucial and this year was no exception, the bunch split into 2 groups + some dropped on that, I managed to evade cramps and got up to the top near the front of the first group, over the top and the second group managed to get back on.
New route to the end
Instead of the nice fast highway to the end, they decided to pump us off some side road, though only about 1k further, the road was bumpy, dead surface and added an extra hill. How much longer did it take? Don't know but I'm guessing it added 3 - 4 minutes. There was neutral water with only 10 or so K to go and I thought "free water bottle" so I took one, though I did drink the water. At this point I noticed that Mark had disappeared. By this stage our bunch of riders was splitting up into those who wanted to go for the race finish and those who couldn't be stuffed (like me). I had plenty left in the tank but I had achieved my objective. Another rider gave me an energy gel, which was some handy insurance for the last 10k and I went over the last hill without problem and rode to the finish.
I felt pretty good going after the race, but I was dehydrated, despite having (almost) 8 bottles of water and no wizz, no doubt riding with a bunch and having a mild tailwind would of contributed to that. Did a gatorate and a coke while we discussed the race. Unusual for me I was sunburnt despite using sun screen.
Exactly the same as last week, see you there.
I'm covering extra classes at Rockdale and North Strathfield in Blue
Rock Mon 6.15am
5Dock Mon 5.45pm
Rock Tue 6.30pm
Rock Wed 6.15am
N Strath Wed 5.45pm
Walker Thu 6.00am
N Strath Thu 5.45pm
Rock Fri 6.15am
Rock HiPf Sat 8.15am
River Mon 7.30pm
River Tue 6.15am
Music Request List
This list covers all gyms, all classes;
1 – Pack Ride (warm up)
2 – Pace
3 – Hills
4 – Mixed Terrain
5 – Intervals
6 – Speed Work
7 – Mountain Climb
8 – Ride Home (Warm down)
9 – Stretch
Sleep Ride Eat Repeat – see ya Mike