Training Log Archive: Yak

Frustrating day when I meant to get in a swim or gym or both but instead had to ride to & from Norwood and around due to need for van check-up.
Then spent 90 minutes sorting out Telstra issues.

After getting to bed at 3 am I still managed to drag myself out for a 9am ride with Michelle, David & Gerry.

- Parked at Linden Park - to freeway = 4km 87m climb 18mins av 12.3
walked some of Portrush rd as multiple big trucks!!

- up Crafers bikeway very slowly = 9km 400m climb 42.10mins av 12.1

- Stirling - Heathfield - Longwood - Mylor - Hahndorf
up Germantown Hill to Bridgewater - Aldgate - Stirling via bloody steep (20%) Milan Tc. - Piccadily - Summertown - Norton Summit - Linden Park.
56 kms - 831m 2hrs37 av 21.4

Field checking a bush map.
Spent much more time than this out and about, so a guess-estimate.

Bal gp. Felt tired and energy less from the get go.
Balhannah - up many kms to Carey Gully - across towards Stirling on Range View rd past Woodhouse - up Anderson st, which was 18% on the first of 2 climbs (happy to be able to ride tem) - Mylor - Echunga - big hill out of Echunga - quietish rd to Mt Barker (this was already 850m climb).

NE thru Mt Barker Springs where there were 2 more climbs than I remembered - Nairne - on Callington Rd, then L to Bruckanga ( 2 more climbs) - near Woodside - bikepath back to Bal.

Michelle C was back and she and 3 guys ( who were about our pace) made up a slow group peleton on the long ride. They kindly waited for me a few times, though I beat 2 up Anderson Hill.

After Mt Barker I left early from the coffee break, as had to be back sooner rather than later. Caught some of the short group who went the same way initially, then rode with the fast long gp for a few kms thru Brukanga (as they caught me) and then solo to finish. felt better on 2nd half.
Quite windy today so slow on descents.
Av only 20.5 kph.

Walking to and fro Fringe events and the car in the evening.
Today's timetable was rushed
- Ride - shower at friends place - physio - bike shop - Adelaide High to spend 90 mins setting up CX course (taping every tree in the park) - find park in city - 2 fringe shows. Did the Maze in Vic Square ... quite fun.

Shoulder rehab session at Goodlife ... hate it.
Did 13 mins rowing also. 10mins = 1770metres

Another work gig doing commuter training, this time in the Norwood area - pretty easy riding.
Though I had to pump up about 20 wheels beforehand!

Backyard only.

Early morning ride with Stu seeing temp going to 40 today.
From Valley View golf course up Dry Creek trails to start of One tree hill rd and then down into Cobblers Creek mtb trails.
Down, up, down on one side then thru tunnel and up the other side and lap of black diamond run (cautiously) and then finally a climb to top of park.
Exit and showed Stu Keithcott Farm oval and tk (great views) and back along Dry Creek.
Very sweaty as humid. Cloud cover initially but for last 45 mins the sun shone hotly.

Bolting around the city in between 3 Fringe shows.
First one was from Vic Square to garden of Unearthly delights - almost 2km with 15 min timeline ....I took 18 mins.
All 3 shows great. Kitty Flanagan, cecia P, Cal Wilson.
Should have lost weight doing this on a 40 degree afternoon-evening.

Swim and 10 mins of pool running again, as 38 degrees. Still only 2 to a lane.

South Parklands ride for work doing "Fun on Frome," getting a free smoothie and iced chocolate at various stations. Easy peasy work.
Mostly slow riding.
Play around afterwards on BMX track and others.

Hot day at 38 degrees so planned bush ride went west.
So went along Torrens playing on dirt tracks to the side to the beach and then along the beachfront to Henley Beach + Grange and then returned with a bit more bitumen on return.

No hardship to do some shoulder rehab in pool today!
Despite going at 5.30pm I only had to share with one other
. Time a guess but I did 800m mostly freestyle straight off with not so much rest as before.
Then did 10 mins of quite hard no hands pool running.
400 m at end.

Had a great afternoon + evening teaching adults on road skills and how to be safe commuters with RideABikeRight.
Initially in road safety centre at Bonython Park and then did laps of River Torrens, Frome rd bikepath and city with several groups.
Meant to ride this morning myself ...

Evening ride with 9 Smudge Monkees from the zoo, including Darren O'Grady.
To Glenelg ... along coast to bower rd west lakes ... up Torrens rd to north adelaide. Quite fast initially but in last bit had to wait for a few lights and slower riders. Av 26kph

Fast bits good for me.

Woke up feeling crook so lay around for awhile thus missing my planned Bal group ride.
After physio I went over to waterfall Gully for a 29'er mtb ride, seeing that I have a 100km race in just a few weeks on my agenda.
Did 2 laps of pioneer Women's - almost identical times of 15.18 & 15.16 for the 108metre climb over 2.62kms. Av 10.3kph!!
Only discovered after this that I had ridden with my front shocks logged off!

then went and played on the illegal venison trail and back around the golf course and then west of Glen Osmond rd and rode most of the tracks there. I was gazing at a mapboard (at no 21) to decide where to go and a walker came and talked and gave me the Burnside walking map.

About 8 guys seen mtb'ing and I even rode the climb faster than a group of 3. A few walkers too but only one glared at me.

Looking at the UBD afterwards I was amazed how wrong it had Hayward Drive mapped, leaving out some obvious sharp corners.

Grumpy person did weights at Goodlife via cheap Strength for Life ticket. Hate the loud music, being inside and non knowledgeable staff.
First visit in almost a year but limit to what you can strengthen with a kg of rice on a broomstick.

Epic hot ride with Smudge Monkees.
Started at 7.15am with 33 degree temp from home and met them at start of Norton Summit climb - was hot but I had heaps of slower riders to chase. Made a 2015 PB on climb of 28.08 so pleased. Then over to top of Greenhill rd via woods hill rd - summertown - piccadily - spring gully rd psst woodhouse - mylor for coffee stop.
Up aldgate valley rd - stirling - gould rd - crafers - piccadily - summertown - norton summit - home
Group went down freeway from crafers while Ina and I chose the quieter but hilly route back. Very hot at finish ...near 40.

Decided to do a long ride before the heat.
Rode to Glenelg to hook up with the Cobwebs but the 41 degree forecast meant it was cancelled - though only 30 degrees when I started. About 30 riders were there anyway but the fast gp was too fast and slow one too mundane. So headed off alone for the Outer Harbor 55km loop. Soon found 2 guys to work with and rode reaĺly hard into a stiff headwind with them to Semaphore before they went elsewhere.

Ploďded to OH by myself and then rode hard back with tail - sidewind to Glenelg.
Specialised had test bikes available on Colley reserve so I then did 15 mins or so on a 27.5 mtb before grabbing a drink and yoghurt at Maxwells on Market - owned by an old Morialta hs ex student of mine - Con.

Then dragged myself home with sun coming out from clouds and sending the temp up. Quads sore again.

Morning ride before the heat, but it was quite cool at 26 degrees for most - 30 at end.
Home - TTGully, around golf course and out to One Tree Hill - GGrove rd only to find that it was closed for road works and I had to detour back to Seaview Rd to ascend the hills (12% climb for a bit). Rode across to Snake Gully and back and then up to Upper Hermitage on Range Rd, seeing where recent fire had got to there. Then across Range Rd south passing my teenage abode. Then to Paracombe and down Murray rd to Inglewood, then back to Paracombe via Paracombe rd and out to Anstey Hill and fast descent home. Loved the quietness of the back country roads.

Went quite sedately speed wise and although quite a bit of climb (970m) for a local ride, my quads felt quite tired.

Took myself off to have an xray on middle finger of R hand that hit a wall straight on last week and has been swollen and hurting. As suspected first joint smashed up. Only can use 1 finger for braking on that hand and will use a paddle thingee when swimming.

Evening swim - had to drag myself there as feeling ultra-tired.
Carpark was crowded but few in the water - about 400 Scouts waiting to use it from 7.30pm water was icy, and I thought I should hurry to get a km in.
Did mostly freestyle with a few metres of breastroke in the middle of each lap to give my shoulder a short respite. Stopped after each lap but not for as long as in the past. Had time to do 1.2km + 5 mins of water running no hands.

Evening outing along the Torrens, still in 32 degree heat.
After bike ed all day at Glen Osmond again so tired.

Bike ed all day at Glen Osmond PS.
As first lessons I got a lot of exercise pumping up about 150 half flat tyres, which was good for my shoulder.

Balhanah .. hahndorf .. echunga .. mylor .. aldgate .. stirling .. crafers .. piccadily .. uraidla .. basket range ... 12 min big hill climb towards lobethal then right onto collins hill rd to lenswood ...oakbank ...bal
Warm at the end.

Time just a guess. I met Ros & Julie Schofield in the pool.
Mostly freestyle - some breast and 5 mins of pool running.

Another session with intellectually handicapped today - adults.
Even managed to cycle from the park in Campbelltown to their "house" about a km away - quite an achievement.

Charity ride raising money for Adelaide Fires in which 150 rode, each giving at least $50 to a charity supporting people effected = $7.500+
It also had prizes for one's "poker hand, " with us picking up cards at the start, cafes along the way and the finish. I got a no good hand!

From Bicycle Express I rode with a group out to the Gorge but then they stopped to wait for some-one, so I got left between groups. Rode up the Gorge climb in 8.30 and after that jumped on a little group that took me to Cudlee Creek where they stopped. (Turn around for short course)
I rode on to Gumeracha (rocking Horse) and stopped for a coke and chat. Then out to Foreston and up Checkers with a guy about 100 metres ahead for motivation ...tough at the end, down carefully and onward to Kersbrook, past Mt Gawler - Devil Gully where the fires had been fierce and up the long climb to top of former Hannaford Hump. Down to One Tree Hill rd and undulations to Snake Gully - worst uphill here as it is all visible.
Met 2 women at the top and joined them in the suburban ride back along Hancock Rd to TTGully and back into the city, at a fast pace.

Finished at 12.40, so had time for a lemonade at the nearby pub with friends then rushed to Heather Smith's nearby place for a shower and another drink. Then onto Bonython Park for 2.45 hours of bike ed with trikes for some intellectually handicapped kids - got some good work out for my shoulder doing a fair amount of pushing.

Unintended rest day - too busy!

Walk to beach with kids = 2 km and 3 km walk at home, where ironically I came across an 18 yr old guy trying to learn how to ride a bike ...so I gave him a free lesson.

After short bike ride we had a mini Olympics on the beach. Tube relays, sand creature building and beach soccer. I was in charge of the latter, which was quite intense, as they have a talented soccer program at the school.
Delayed for 45 mins on way home as there was a fire adjacent to the road at Paskerville, so we had to wait for it to be put out.

Its amazing that I get well paid, accomodated and fed gourmet meals just to spend.my day bike ridiing with nice kids.
Pineapple qnd. Carrot cake for afternoon tea w as deliciois.
Had 6 kids who coildnt ride at all to start with and I got 4 up and riding quivk enoigh to join in our ride.
Saw some sturt desert pea at the marina.
After work I cycled over to Moonta 18km into a stiff headwind to catch up with Lesley Smith and even talked her into entering Easter O. This took 50 mind.

C • Perfect job 3

Tour leader escorting 2 groups of Gleeson college kids around Wallaroo bikepaths etc. Was out longer than this but was about the actual riding time. Perfect weather - they also did raft building and snorkeling
Beaut sunset and also saw a dolphin playing around by yhe jetty. Big grain ship also came in.

Bal group ride. Birdwood - GumerAcha - Forreston -mt pleasant -tungkillo mt torrens - springhead rd to charlston - bike path to mt torrens - burfords hill rd to birdwood. Windy weak on hills.
Now at Wallaroo for 3 days of mt biking with Gleeson college yr 8 s with Bikeabout. Yeh.

felt a bit so so and ride with a friend fell thru so I was slack.

Walk around Prospect waiting for car.

Home - Norton Summit - (waited for Smudge Monkees here and rode with them to Mt Lofty) - Ashton - Basket Range - Uraidla - Summertown - Mt Lofty - Ashton - Norton Summit - home.
Didn't feel that healthy and it was a hilly course with 1132 metres climb.

Going up Norton was busy with the Cancer group going that way too. there were 2 ladies in pink that were going about my speed so I used them to keepl me focused and surprisingly got a 2015 PB of 28.27 for the climb - av 14.1. climb 283m
Did I mention that it was bloody cold and raining lightly! I went out without arm warmers or anything to keep warm, so had to descend slowly. 13 degrees max and much colder at Lofty.
Cadel rode really well in his farewell race today (as viewed on live TV) for 5th. Great to see such a humble champion and he even actively supports women's cycling.