Fitness News #39 - road trip

News
I'm back from my road trip,  Ballarat, Victoria for the Aussie road racing champs
Holiday food - aka road trip food
What happens when we go on holiday, we do bugger all exercise and eat crap.  So how did I go while I was away The good, the bad, the ugly My situation was a bit different to a normal holiday, in that I was going to have a high calorie burn, but I was still confronted with the evils of purchased food. Breakie – the good Rather than go out and buy breakfast, we purchased fruit,   weetbix, musculi, yoghurt and milk.  Have to give that the thumbs up, we got the calories we required to race without the crap Lunch – the ugly All lunches were purchased, often we hit the spot with something like a cheese salad roll but once we went for fish and chips and that's virtually pure evil, while there was a little bit of protein in the fish, it was laced with saturated fats Dinner – the bad Really it was the good, the bad and the ugly all wrapped into one.  The dinner at the golf club was probably a good example – chicken parmigiana with chips and salad or vegies.  So; Good - chicken breast, excellent protein almost no fat.  Salad, say no more Bad – parmigiana, who knows what was in that.  Any kind of coating you didn't do yourself could contain anything Ugly – chips.  You know its dodgy so why do you have them?  Perhaps I should of asked for salad and veges, no chips Dessert – the extra ugly Beer, we brought a case of beer for the holiday and had 2 each night.  At least we capped it at 2. Conclusion I probably ate better than I had on previous holidays, while a lot of my meals included salad, I can increase the number that do a bit more next time.  And kill the chips. A case of beer is probably a bad option, better to pay full price for the occasional drink while out and not have temptation when back at the hotel.
Music
Got some interesting ones for Riverwood tonight, hope you like them
Recipes
Mmm… this isn't going well.  Found a blog where the author posted the pictures of her meals, she doing dam well Yummy healthy eats - by Cathy
Outdoor Cycling
This week is massive Thursday 6th Oct 2011 Australian Masters Individual Time Trail Championship - Ballarat - 18.6k Place: 13th Time: 27:51.91 Behind winner: 2M6.31S (6.8 seconds per K) Average speed: 40.0kph The race was basically 10k out with a light tailwind, semi down hill, chuck a u'ie and come back 8.6k, semi up hill, light headwind to finish at the same altitude. With those kinds of conditions, you felt so good going out, keeping the speed largely in the mid 40's, hitting 51.8kph on the bigger of the dowhills, but I went out a little too hard and paid for it on the return leg, blowing up with about 5k to go, I even hit 29kph momentarily on one hill. Had to dig real deep to get over those last few K's. End result was that I had been overtaken by one rider and had not overtaken any riders. The limitations had been glute and hipflexor strength, though VO2max wasn't that far away. In hindsight I ran my seat a tad too high, where my legs weren't use to driving from, perhaps 5mm lower would of been good. I felt quite comfortable at the front, I don't know if my handlebars were correct height or not, I hadn't had any photos on this bike to review, however my teammate said it looked right. This was my fastest ITT, looking at my history its; Oct 2009 World Master Games ITT 35.97kph July 2010 MCCC ITT 36.1kph Aug 2010 NSW ITT champs 36.8kph Jun 2011 ATTA ITT 38.25kph Jun 2011 NSW ITT champs 37.6kph (not 100% sure as distance is unclear) Jul 2011 ATTA ITT 37.39kph Oct 2011 Australian ITT champs 40.0kph All of the courses are different except for the 2 done at ATTA. I would say that the Aug 2010 NSW ITT champs was the fastest circuit, being downhill and Today's Aust ITT champs was on a similar speed course to the one I did the 2009 World Master Games on. So in 2 years I've done 7 ITT's and I can see a solid improvement. Friday 7th October 2011 Australian Masters Criterion Championship - Ballarat Course was a bit like Centennial Park Grand Pde, except it was narrow, bumpy and with some corners. 30min + 2 laps Every lap there were breakaway attempts, I was in many of them but not all. At the 21 minute mark one rider went off the front and no one reacted, I was in about 3rd wheel, a hole opened up in front of me and I was off, bridged to the other rider and we worked together. I felt I was a tad stronger than him but he was super eager and took turns before he needed to. We didn't get a big enough gap, so I felt that it would be eventually doomed. Back in the pack the were doing a paceline for a bit. At the 30 minute mark we crossed the line and got the 2 lap board, the pack caught us about 400mtrs later, it had broken into 2 pieces but soon grouped again. There was a lot of argy bargy, riders hitting each other, one rider ended up on the wrong side of the barriers, but somehow no one fell off. On the last lap, I failed to find a way thru, not getting far enough up the pack to have a go at the sprint, it was way too narrow, so rolled over the line in the bunch - ST as the winner. The winner was the QLD dude who I piped by one point for bronze at the Aussie points race. Average speed 42kph Sunday 8th October Australian Masters Road Race Championship - Ballarat Lap 1 - Pace started off pretty easy, one hot head tried to do it solo a couple of K out, ignored then followed by 2 other riders. At about the 1/2 lap point they were swallowed. Easy pace on hills. Lap 2 - We caught M1, who had a 5 minute start on us after 23k, they neturalised M1 so we could pass. What on earth was M1 doing Lap 3 - A 3 man breakaway appeared, I tried to bridge with another rider but blew. 2 riders got over to the breakaway. Later I had a solid attempt to go solo across to the breakaway and decided otherwise about half way across. Lap 4 - Was hot and I was a bit spent from my attempt, we almost caught the breakaway Lap 5 - Caught the breakaway early on, then the pace slowed down a lot, though it doesn't show in the timings as it was hot over the last 5k. I didn't feel confident with the jostling for road position and finished in the bunch - ST as the winner. Official Timings Lap 1 - 25:10 Lap 2 - 23:34 Lap 3 - 23:33 Lap 4 - 23:03 Lap 5 - 23:22 Total: 1:58:40 Distance: 78.5k Average: 39.6kph My speedo said 79.1k Average 40.0kph Sunday 9th October 2011 Cootamundra Club Handicap - 27k undulating with 2 hills of note - out and back about 14 coota riders plus Mark from my club and myself Went off scratch, one minute behind block with one other rider. We were chasing 4 riders in block, but it was pretty obvious a couple of K's out that my legs hadn't recovered from Yesterdays Aussie road race in Ballarat and I was dropped on a uphill bit. Making it a solo effort. I put some effort in and for a while I was matching the other scratchie, but eventually faded and he pulled away from me. As I approached the halfway point I saw the other riders going the other way, so I knew what was required. The scratch guy had passed one rider and was closing in on block, who had grown to 6 riders. I saw I could catch the other rider, so I screamed down the hill, did the u'ie at the bottom and powered up it and a silly fast pace, over the top and the ITT flag went up, I was screaming. To protect the tired legs the cadence was up a bit higher than normal, about 130rpm. Powering along I could see a rider in the distance and I was going heaps faster, I closed in and passed but it wasn't the guy I was chasing. Powering on I got closer to the finish and then with 2k to go I suddenly lost 8kph, my legs had blown for the second time, I stood up grabbed another gear, put 4k back on, sat and got the other 4k back, rolling over the line second to last, but what a blast. Then off for the much more important 'coffee' debrief
Classes
I'm back, classes as normal Fitness First Mon 10/10/11 5:45 PM        5Dock Mon 5.45pm Tue 11/10/11 6:30 PM         Rock Tue 6.30pm Wed 12/10/11 5:45 PM        N Strath Wed 5.45pm Thu 13/10/11 6:00 AM         Walker Thu 6.00am Fri 14/10/11 6:15 AM           Rock Fri 6.15am Sat 15/10/11 8:15 AM          Rock HiPf Sat 8.15am YMCA Mon 10/10/11 7:30 PM        River Mon 7.30pm Tue 11/10/11 6:15 AM         River Tue 6.15am
Music Request List
This list covers all gyms, all classes; Track Key; 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 Tracks Available at All Gyms, All Classes, ie both Fitness First and YMCA T Release Duration Song Artist 1 49-1 03:55 California Girls Creature Scene 1 50-1 04:57 Club Can't Handle Me Flo Rida feat. David Guetta 1 45-1, BO-1 04:49 Life Is A Highway  Milan Roscoe 1 47-1 04:23 Tick Tok Jomanda Brown 1 51-1 04:42 We R Who We R Ke$ha 1 48-1 04:12 Your Love is My Drug Beat Bandits feat Lorraine G 2 51-2 05:14 Halfway Gone Poptent 2 46-2 05:26 I Gotta Feeling TransNoise 2 49-2 05:17 If I Had You Laila Stone 2 48-2 05:13 Lost Highway Southern Light 2 45-2 05:39 Miles Away CJ Murray 2 50-2 06:11 Teenage Dreams Stardancer II 2 47-2 05:24 Waking Up In Vegas Martina Lorene 2 BO-2 06:06 Who Knew Masia 3 48-3 06:23 Celebration Steady Rush 3 47-3 06:42 Ecuador (Bad Behaviour Remix) Latin Freestyle 3 50-3 06:52 Raindrops Hypasonic Remix – Sash! feat. Stunt 3 51-3 06:28 Raise YOur Glass (Klub Smasherz Remix) Venus Jones 3 50-B3 06:00 Ravers In the UK Jorg Schmidt Remix – Manian 3 49-3 06:02 Russian Roulette (75RPM) Dancefloor Generals 3 44-3, BO-3 06:11 Show Me Heaven Arms of Dub 4 50-4 04:55 Beautiful Day Global Nation 4 47-4 05:38 Meet Me Halfway TransNoise 4 48-4 05:14 One Love Pure Essence 4 44-4, BO-4 04:21 Real  The Cranials 4 49-4 05:01 Spin Azuri Blue 4 51-4 05:06 Turn Around (5,4,3,2,1) Flo Rida 5 51-5 05:40 Are You Gonna Be My Girl Airplay 5 48-5 05:45 Brick By Boring Brick Spacegliderz 5 47-5 05:44 Ignorance ToneTonic 5 34-5 05:26 Pretty Vegas OneZeroOne 5 49-5 06:13 Propane Nightmares Southern Light 5 50-B5 05:32 Rebel Yell Scooter 5 31-5 06:00 Round And Round Rhythm Twins 5 46-5 05:57 The Pretender InTheWind 5 BO-5 06:06 Voodoo People Young Drake 5 50-5 06:25 Watercolour Blau 6 51-6 06:41 Break My Fall (Original Mix) Tiesto feat BT 6 47-6 06:07 Long Way To Go Tyree Grey 6 BO-6 06:33 Adelante MorningStar 6 49-6 06:43 Never Cry Again Studio88 6 50-6 07:11 Poppiholla Chicane 6 50-6B 06:53 Secret Love Jordan & Baker Remix – Ian Van Dahl 6 48-6 06:48 Waiting Swade 7 BO-7 07:09 Because The Night Voodo Beats 7 49-7 06:53 Blade DJ Paradise 7 45-7 06:18 Burn It To The Ground Swade 7 46-7 06:18 Evacuate The Dancefloor Studio88 (DJ KTW Remix) 7 48-7 07:02 It's Not Over OneZeroOne 7 51-7 07:01 Numb (Hands Up Club Mix) Jan Wayne Vs. Raindropz! 7 50-7 07:05 Sweet Dreams Cansis Remix – Rec. Pro 7 47-7 06:36 What Is Love 2H9 (Cansis Remix) Cutting 8 47-8 03:24 Before The Worst Nitro500 8 BO-8 04:15 Broken Strings Cherry Stone 8 48-8 03:35 Hey, Soul Sister Global Nation 8 49-8 03:24 Never Hold You Down Scarlett Jones 8 51-8 03:17 Please Don't Let Me Go Olly Murs 8 50-8 04:16 Shattered Turn The Car Around – O.A.R 9 BO-9 03:46 I'll Stand By You Royal Trail 9 50-9 04:10 Letting Go Dutty Love – Sean Kingston feat. Nicki Minaj 9 48-9 03:01 Replay Silence 9 49-9 03:14 Solo Swade 9 51-9 03:22 What If Jason Derulo 9 47-9 03:42 Whatcha Say Big Shot Tracks Available Only at Riverwood T Release Duration Song Artist 1 25-1 05:22  Let's Get It Started Black Eyed Peas 1 31-1 05:37 I've Been Thinking About You Londonbeat 1 36-1 03:59 Little L Jamiroquai 1 39-1 04:04 September Kirk Franklin 1 41-1 04:41 Americian Boy Estelle 1 42-1 03:58 I Could Have Loved You Lighthouse Family 1 43-1 03:59 Closer Ne-Yo 1 44-1 05:10 The Right Life Seal 1 46-1 04:07 Cosmic Girl  Jamiroquai 2 26-2 04:44 Hole In The Head 2 39-2 06:14 Who Knew Pink 2 42-2 05:03 Dance Floor Anthem (I Don't Want To Be In Love)  Good Charlotte 2 43-2 05:17 Hot n Cold Katy Perry 2 44-2 04:56 Sober (Bimbo Jones Radio Edit) Pink 3 30-3 06:51 Voodoo Child (12" Mix) Rogue Traders 3 39-10 06:23 Hello (Good to Be Back) - Track 3 Scooter 3 39-3 05:48 Tribal Dance 2 Unlimited 3 42-3 06:13 Right By Your Side N-Force vs. Darren Styles 3 43-3 06:07 Spaceman The Killers 3 45-3 06:03 True Faith (CK Kaine Remix) Liz Kay 3 46-3 06:44 My Life Would Suck Without You (Bass Force Remix) Kelly Clarkson 4 39-4 05:45 Amazing (Thin White Duke Edit Seal 4 42-4 04:05 Human The Killers 4 43-4 04:36 Take Back The City Snow Patrol 4 45-4 04:51 All On Our Own Midnight Youth 4 46-4 05:19 Home Paul van Dyk feat. Johnny McDaid 5 36-5 06:53 Painkiller 5 39-5 05:54 Kickstart My Heart Motley Crue 5 42-5 06:30 New Future Weapon Billy Idol 5 43-5 06:06 Voodoo People (Pendulum Remix) The Prodigy 5 44-5 05:03 How Far We've Come Matchbox Twenty 5 45-5 06:32 Piranha The Prodigy 6 31-6 06:49 Underwater (Above & Beyond's 21st Century Mix) Delerium 6 39-11 06:30 Silence Delerium 6 39-6 06:57 Where Are you Now? Ian Van Dahl 6 40-6 06:39 Adelante Sashi ! 6 42-6 05:25 Going Wrong Armin Van Buuren & DJ Shah feat. Chris Jones 6 43-6 06:29 In The Darkness (Trance Mix) Darude 6 44-6 06:12 Alone in The Dark (Tiesto Radio Edit) Tiesto Presents Edward Camby 6 45-6 06:21 Bruised Water Chicane feat. Natasha Bedingfield 6 46-6 05:53 Sincere For You feat.Kirsty Hawkshaw (Radio Mix)  Lange 7 26-7 06:09 The Nighttrain Kadoc 7 30-7 07:26 Going Insane (Maxi Mix) 7 33-7 07:05 Love Comes Again Tiësto Feat. BT 7 39-7 07:19 Blast The Speakers Warp Brothers 7 42-7 07:09 Because The Night (Manox Remix) Cascada 7 43-7 06:53 Cry For You (Darren Styles Remix) September 7 44-7 06:39 Jump That Rock (Whatever You Want) (Jorg Schmid Mix) Scooter vs Status Quo 8 33-8 04:14 Afterglow Inxs 8 36-8 04:00 Every Little Step I take Bobby Brown 8 38-8 03:50 Won't Go Home Without You Maroon 5 8 39-8 04:00 Flashing Lights Featuring Dwele Kanye West 8 42-8 04:00 With You Chris Brown 8 43-8 04:15 Broken Strings feat. Nelly Furtado James Morrison 8 44-8 04:10 Spotlight Jennifer Hudson 8 45-8 04:01 The Man Who Can't Be Moved The Script 8 46-8 03:53 Don't Know What To Do Dane Rumble 9 31-9 03:57 Heart Like A Wheel The Corrs 9 34-9 03:34 You Give Me Something 9 38-9 02:55 Glad You're Here Macy Gray Feat. Fergie 9 39-9 03:45 Change Sugababes 9 42-9 03:30 You Make it Real James Morrison 9 43-9 04:15 Love Is A Losing Game Amy Winehouse 9 44-9 04:03 You Found Me The Fray 9 45-9 03:30 Chasing Pavements Adele 9 46-9 04:24 No Air duel with Chris Brown Jordin Sparkes featuring Chris Brown
Sleep Ride Eat Repeat – see ya Mike