Training Log Archive: Mounty

Get back in to the swing of things gym session.

Final stage from Oak Valley down to Lourensford Winery. Shorter stage as is the tradition, but certainly not short changed on the climbing. Still squeezed 1650m in to the 60k.

Chirpy peleton with the 8:30 start. No easy packride to loosen the legs this morning - straight in to the vineyards, which means sharpish pinch climbs. One of the most beneficial, and unexpected, training exercises that has helped for this event is the morning commute traffic light balance practice. Improved ability to stay on the bike when stopped or at low speed is hugely handy in a queue of bikes when climbing rocky tracks that are too steep to remount.

Legs felt good today, and with most of the climb in the first half we put in a bit to try and pull back some of the spots we dropped on get-lost day. Another long 400m climb through Penrose to halfway, then the usual trying to hold Katrin's wheel on a very fast sweeping descent back down to the apple farms and vineyards. Bit nervy these descents - there is a sliver of clean hard-packed line cleared by earlier bikes, but sandy and rocky for the rest. Super fast if you hold the line, but bye bye in to the trees if you get on to the loose. Passed a couple of riders climbing out of the bushes on the way down.

Final section was in to a heritage reserve, and compulsory 2k bike carry through the absolutely stunning Gantelbow pass. Enjoyed the walk and views over False Bay all the way to the Cape.

Last 15k the usual undulations, sandy sections and some riding on the shale next to a train line, then a final 5k of gradual downhill in to the winery. Hooked a couple of boys teams racing for the line, which made for a nice fast feeling finish.

Rolled in to the finish for the t-shirt, medal & a truly impressive picnic basket.

All finishers were given a full on wicker picnic basket with blanket, cheese board, gourmet lunch and chilled sauvignon blanc to enjoy on the polo fields at the base of the mountains and live music. Shared lunch with the physio girls that had been looking after the legs all week. Amused to hear over lunch that Tom had been massaging the masseuses.

Numbers on the finish shirt read 743km and 16650m climb. That's a keeper. Quite a good ride on the last day. Pulled in a mixed team, but fell a minute short on the second to finish 17th and 145 on GC (I think). Good record on the mechanicals front for the week - just a broken cable that didnt cost much time. Body damage limited to grazes and blisters (onthe hand). Butt all good by the end. Very happy with how we rode together - best effort Ive put together on a bike by a fair bit I reckon.

Great way to spend a week with the missus. Suprisingly immersive the 'live as a cyclist' experience. Received a work SMS halfway thru the week and took a moment to remember what my job was again.

Sitting in Gordon's Bay at the moment looking at 40kts of downwind blowing straight towards Fish Hoek 40 odd k away. Big Dave would be impressed.

C • Well done 6

Mountain biking day! Heaps of rough track and loong singletrack downhills winding through pine plantations, eerily similar to Penrose.

Wore the yellow top today, and didn't get lost. Happy with that.

Rolled out as usual at 7 through the line of speakers pumping out AC/DC's Runaway Train. Less cramped this morning but fast downhill bitumen for 8k got things moving. Then in a truly impressive piece of course setting, the race crossed the N2 - equivalent of blocking the Hume Highway just using volunteers with flags. I was sitting on the front of the second group, and saw as teh 1st group cleared that the traffic - including trucks tried to go round the marshalls. Some truly heroic marshalling to stop them as the next 1000 riders came through. Crazy.

Then 10k of nice rolly double track before a long section of very rocky and very sandy singletrack, with some acceptably sketchy descents. Glad Ive ridden in Alice Springs sand before.

On to what is becoming the daily 9k climb. Over the top then in to the fun of the day. Big long descents on winding singletrack, then pinches up firetrail to do it again. Fun times. Wifey got excited on the downs and bombed away. Had to turn off the 'sensible fear' switch to try and keep up.

Leggies lost a bit of sting today after the sand and climb, so not so much help for Katrin today, Unlike some of the other girls riding with their personal oxen - service the Japanese x-country rider getting is truly impressive.

One day to go, with a heavenly 8:30 start. Gonna miss the routine when its over.

Another one down. Starting to get the hang of the routine now. Up at 5, brekkie, grab bike, load up the nix with an impressive pile of assos cream (that stuff is gold), gus in the pocket, then in to the start shute for 20 minutes of psych up music. Jetlag makes waking up early easy.

Bit of a teamwork malfunction today, which overshadowed an otherwise decent effort. In short, we lost each other at the 2nd water point. Katrin went out ahead and waited further down the road than I thought she'd dare go solo. I turned back to look for her, while she kicked on to the next point. End result was over a half hour wasted. On the plus side, while I was searching I found Tom Landon-Smith in need of a cartridge and was able to help.

Some pleasant riding today, except for the 9km climb early on and a pretty brutal 20km sting in the tail - sandy, hot and steep through a conservation area. Very pretty on the plus side.

Legs felt good this morning - starting to ride in to the week. Wifey looking tired at brekkie, but we worked well together to get to halfway in a decent spot - hence the getting lost rather frustrating.

Great 5km of downhill singletrack to finish - and in to yet another tent village for the evening.

Massage time now. Yay.

And it keeps going. I feel like Im at cycling school, and there is a different subject everyday.

Today was how to push pedals day. The course ran a lot thru farmland, so less rocky trails and the climbs more gradual.

The usual tight start was funnier than usual today. The motorbike went the wrong way, so instead of the main road thru the village of Greyton, 1200 riders were led in to narrow sidestreets finally ending in a deadend with a rocky creek crossing to get out. Chaos.

Then 25k pushing along undulating dirt roads. Riding in a pack is one thing. Riding in large packs as a pair is even more interesting. Weve found the coo-ee works well, and the saffas enjoy the aussie bird calls.

No dramas today. Pretty happy to hold our place in the field with that sort of riding. Trying to do my best impersonation of a work horse. Very different sort of event to running or AR. Rather than steady effort all the time, much more up down on the effort scale. Pushing bloody hard for quite long periods on the road. Urgh.

Butt seems to have stabilised, bruise on the arm from the fall OK but a bit HTFU on the bumpy descents, and marriage holding up well so far.

Three more stages. Fark. I think Im having fun.

No time for a report. Another big day with a nutty 3k bike carry at close to 20%.

Katrin broke a rear gear cable with 45k to go, so only smallest cog at back. Cunningly swapped bikes for me to ride it home. Worked a treat except that we swapped just before a big descent, and I only got reminded the geometry was different as I hit a bump and went over teh bars at 40+ kmh. Somehow landed well, just a bit of bark off.

Another long one tomm

Very relieved today to find a course full of great riding. Bit worried after yesterday that it was gonna be just long and boring.

Learned about the benefits of going hard to avoid traffic after yest, and hammered early. Smashed the first 10k to get a decent possie which set the day up. Pretty wild once we hit the dirt. All the dust meant couldnt see the bumps, just had to watch the movements of wheel in front and interpret.

Quick dirt road sections interspersing some nice rocky trails through spectacular country side, but no tree cover.

Worked bloody hard for the first half, and hit the refrigerated drinks at 50k. Katrin bounced back from yest and rode well.

2nd half had some big climbs, nutty descents and narrow tracks thru the scrub. Rode with MTB pioneer Tom RItchey for a while which was kinda cool.

Big climb to 90k, then a quick 10k descent to the finish. 14th today in mixed and cracked the top 100 overall I think (600 teams). Not sure about 5 more days of it though.

Bit of Robbie butt today, as saddle slipped and was tilting up. Off for a bit of a butt service now.

C • sounds like a 2

Woah nelly. Welcome to Africa. Today was brutal. 113km, with 2700m climb shared between 3 big long rocky granny gear climbs. Dry mid 30's temp and not tree cover.

First 10k was awesome - tight peleton of 1200 on the narrow road out of Gordons Bay squeezed between cliff and ocean, with helicopter close overhead. Then long climb up the ridge for a view over False Bay to Cape Town.

Less interesting after that - lots of roadie on MTB style riding between the big climbs. Bit dull. In an interesting piece of course setting there was a bottleneck after 20k between cliffs that you had to walk thru 1 at a time. Spectacular bottleneck.

Katrin didnt have the best day - tummy trouble meant a trip to stuggle town for the last couple of hours.

Home in a bit over 7hrs in 17th in the mixed (76 starters). Depth at the front - nice smattering of olympians making you feel slow.

Post race organisation is amazing. Not as many people as o-ringen of course, but leaves it for dead in terms of service.

Event: Absa Cape Epic
 

Cape Epic prologue.

Sensational morning out, Flashy big bike race feel, with proglogue based in the shadow of table mountain. Started just after sunrise and zipped around on the slopes below the cliffs. Steep climbs and loose descents, and spectacular views to peek at when you got the chance. Burnt out section smelt like a big bbq.

Reasonably conservative ride. Finished happily in one piece then handed bike to someone who washed it for you. All in time to get back to the hotel for a buffet brekkie.

Bike felt good.

Highlight of the day was Naomi Hanson's shorts from a new sponsor. She has "Official supplier to men" written across her bum crack.

C • Good luck 1

C • cool 4

Rode around half the prologue course, fiddling with setup to get
the Trek to fit me. Could only ride half the course as the other half had had a bushfire the day before.

Interesting evening. Just as I was packing the bike, discovered that the rear dopout was pulling out of the frame. ie back wheel not straight and unridable.

In a big stroke of luck, Katrin had just got her new bike but not returned her old one yet. Not often there happens to be a spare Top Fuel 110 in your size sitting at home.

Lucky to have Alex Randall staying to help with the necessary pfaffing

Went to the gym at lunch, but turned it in to more of a stretching session as I was feeling a bit skewif - (felt apparent right leg shortness due to tightness).

Some weights watching Boston Legal. I'm sure others could describe its crapness more eloquently than I, but the Shatner characiture makes for a good monday night laugh.

Spent the day watching a t-ball tournament.

I know that healthy eating and all is important, but just watermelon and oranges on top of lunch aren't going to cut it for 6 hours of pretty intense exercise. Slipped Annika some licorice on the sly. Might have to take some Gu's next time.

Baseball umpires get to do way cooler moves than their cricketing counterparts. Billy Bowden is in the wrong game.

Afternoon Akuna loop. F'ing humid. Bit stop and start feeling ride, but not too bad.

Entertaining conversation with a motorcyclist at some lights, debating whose was the most dangerous pastime. Also, found myself behind a car with a "Save Ansett, Mr Howard" sticker. Time to move on I think.

5 * 2min intervals up pipeline way. Noticeable improvement in stroke compared to same session last weekend. Hip rotation better - close to 10sec quicker over 2min on each.

Headed up towards pipeline, then 6 * 3min efforts on 1min rec. Felt OK but paddling pretty average. Feeling of boat glide proving elusive.

The Garmin 405 goes mental when paddling if you dont lock the bezel.

Rode the commuter home. Little bit surgy on the ups.

Slightly delayed start due to Annika discovering what 'bad hair day' means.

Pulled some time back by nailing the timing of the coffee sms. Fresh toast & coffee hit the counter just as I walked in. Satisfyingly sailed through the waiting hordes. bwahaha.

Discovered last night that Qantas have increased their excess baggage fees (sorry, i mean simplifed their fee structure to benefit customers). $50/kg over 23kg if you're heading anywhere much further than NZ. Seems to have spawned a mini-industry of unaccompanied baggage companies.

Fortunately, the sports bars in South Africa are better than the ones from here anyway.

Short and sharp.

Rode Katrin's new bike home from Clarence. Hate to say it, but it feels bloody nice. Still ugly though.

Rode the Yeti in for some love.

Rode home with an extra loop through Castle Cove.

Got to be happy when you go to collect your bike from a service, and it is on display at the front of the shop.

C • gee Hughie must have let th... 4

Little trot.

Physio in the morning who went to town on the left itb and glute/hips. He used the suction cup things, and finished with acupuncture needles. Spectacular set of welts as a result.

Should have gone 2 weeks ago after Cradle. Feeling insanely better.

Quick session in the gym after a busy day. Managed 8*3 chins largely due to having the angry switch turned on.

Painfully early start. Nice high tide as reward. Up to the pipeline again at a decent clip. Then 20 * 30sec on/off on the way down. Seems to equate to 43 strokes on/~35 off.

Paddling better than yesterday. Cobwebs felt a bit more shaken out. Work to do though.

Enjoyed the look from the 3 boofy boys on V10's that said 'what the hell is that boat you're on'.

Dam loop. First one in a while - exciting for an MTB loop that you know well. Always a few new suprises to keep you on your toes. Firetrail has been worked on - the dodgy bog on the descent is gone.

Bit rusty, and left patella tendon a tad achy. Going to give it a bit of a rest.

Ran in to Mary F and Mel T halfway round. Good excuse for a stop.

Pipeline. Disappointingly low tide, and even more disappointing lack of rotation in stroke. Did 5 * 2min intervals to get things moving.

Stop start roll in. Slowly feeling better, but still not super sprightly when I pushed up a hill little harder.

Gave the left ITB a good seeing too with the roller last night.

Easy roll in to town. Suprisingly cold and windy. Wore arm warmers. A bit less snotty than yesterday.

Tom woke up this morning at 8.
Tom: "How many hours did I sleep?"
Me: "12"
Tom: "Cool. That's my highest score"

Rode home a little bit quicker. Looking forward to physio session next week. Quads need a good doing over.

Strength work, keeping HR down and giving the glutes, hips and quads a great big stretch in the rests. Felt better for it.

Most pleased that i can now order the morning grind & turkish raisin toast via sms, shaving valuable minutes off the daily cafe loop.

C • sms coffee 6

Easy, low gear roll in. Most pleasant. Bottom bracket creaky - needs tightening.

On a regular commuter route, can almost set your watch by the people you see. Cammeray hottie out for her morning constitutional at Flat Rock means I'm early. Then wasted my earliness yapping at the bike shop.

Lunch at the gym. Jumped on the tready for 10min - first run since Cradle. Felt good to stretch legs.

Easy roll home, keeping the HR down. Head cold still hanging around.

Head cold starting to stick a bit.

Headed out for an Akuna loop with wifey, but abandoned as left knee was a bit sore & without a warm-up (which I didnt have time for) would achieve not much more than making knee sorer.

Rolled around on the flats for a little bit to loosen up instead, then headed off for a day of t-ball watching.