Dulwich Hill Bicycle Club

I actually want to do it because I'm bored with some of the riding I am doing, and I like riding on Friday mornings and having someone to talk to and drink coffee with afterwards would be awesome. Mainly the coffee part, really (I have taken up coffee again.. What was I thinking giving it up?!) I also kind of like riding my fixie around that area.

If people are keen, I would love to set up a regular Friday morning fixie thing. I reckon leaving MM's at 5:45am and going out to LaPa, varying the route depending on time etc (so if we do hills or not). Maybe middies pace, having coffee somewhere around the East at the end (say 7am) to suit people who go straight into work.

hey im interested, i just need to get motivated, and i dont actually have a fixie at the moment, so id be on a road bike if i did.

No fixie? What happened to it?

Does that mean you're not doing the Century?

I wore out the bottom bracket. It may have been loose for a thousand km or so

I wore out the bottom bracket. It may have been loose for a thousand km or so

You can't replace it?

If I could be home by 7.15 id be in for a friday fixie ride.

yes i can.. i just happen to have a third road possible bike to ride instead of the fixie with out the bracket, and the roadie that only has enough back clusters for the race wheels.

I think bottom brackets are available at Burwood Cycles

lol! really...

im waiting for a report from john or alex.

I was there too!! 260km of Macquarie Pass suffering!!

Here's the Training Log.

It was a hard day with a fair bit of wind, but luckily John and Alex were there to tow me along (especially the last 100km). I think i got a bit dehydrated as my legs weren't extremely tired, but my whole body was tired. The ride was almost 1hr faster than when i did it alone, with an average moving speed of 30.7km/hr and Moving time of 8:26:14.

nice work lads!
i think im actually cracked in general, im glad i didnt go, i jumped on the track bike, did some starts and 500 time trials, and nearly had to lie down :S i would only have made 120km :S

Holy.... what a ride.

I. Am. Jealous.

I dont know if jealous is the right word Mat. It was a rather epic ride, i was completely buggered when I got home. It took me two attempts to get up the stairs to my house.

On a side note, maquarie pass is both a hard and beautiful climb but im expecting at least one crash if not more during the fixie century.

At least when you get to the top of Macquarie pass its down hill all the way home, although I'm sure it doesn't feel like that.

Macquarie Pass is my new favourite climb. Absolutely stunning scenery with a great pie shop at the top!

How are you feeling today john? Werent tempted by randwick this morning?

At least when you get to the top of Macquarie pass its down hill all the way home, although I'm sure it doesn't feel like that.

It won't be for the Fixie Century though...I got horrible premonitions of intense and sustained pain heading down into Stanwell Park yesterday...That climb is NOT going to be fun.

How are you feeling today john? Werent tempted by randwick this morning?

I ate about 5 baked (microwaved) potatoes when I got home, had a beer and then promptly passed out for 10 hours. Suprisingly, my legs felt ok on the spin to a Cafe this morning.

I should be heading down there again next week, but i'm thinking about coming back along the coast, so it might take slightly longer.

I. Am. Jealous.

Ditto

ok, in the opposite extent of these lads, me and anthony have been off doing our own hard slog of 75 or so km, average speed of 23.5, hardly any hills

I just did 35km on the fixie and it's the only riding I've done all week...

sounds like us though we have been on the track for bits (not actually much) and a heap of weights

http://www.youtube.com/watch?v=SAMRz55ytKg

Your not squating enough weight Tim.

good point.. is this the sequal? im watching them both with out sound, so guessing what they are about
http://www.youtube.com/watch?v=bzU2qmnRUkQ&NR=1

man we went for a ride yesterday, and i was totally cracked by the end, and totally sunburnt! Totally lucky i didnt try and come last week?!

hey this was posted by mike in the grafton training thread, and it looks like some good ideas to keep in mind for road training etc, or even track etc when structuring your training
http://www.topdogcycling.com/2010/10/02 ... ning-plan/

today my pussy cat (benjamin) tried to jump through my front wheel while i was on the rollers doing heart rate training. The spokes were probably spinning pretty fast, doing about 60km an hour, and yeah, he hasnt been the same since, he nearly knocked me over, hes a pretty big cat! but yeah, he is getting back to normal now :S poor pussy cat :S

Oh the poor thing! Hope he is ok. I can see why a cat might be tempted to do such a thing. What happened? Did he touch the spokes or the side of the wheel?

i had the wheel in front of his way out the back door, he totally went head first into the front wheel, the bit leading into the fork, bellow it. I was surprised that he didnt then get caught in it!! though i guess you can drag your fingers along the spokes while they move! He totally nearly knocked me off the rollers too, hes a big cat! i started the rollers session off by doing some no handed riding while holding him, which isnt easy as he wouldnt sit still, and he ways a ton, so i was leant to the side! that may have gotten him a bit too used to the rollers.

He still isnt the same today :S

With the movement, the spokes probably weren't visible, giving the impression there was a gap between the rim and the bike

Training Revolution 1:

Staying up late doing uni work is bound to have a negative impact on training and performance. (ill report the findings in a couple of hours)

copy that chugg

Lol, are we all in the same boat? Exams tomorrow?

Na my first exam isnt till next wednesday. Im trying to finish off a group heat transfer lab report, but the uncertainty analysis has got me rather (very) lost. Im now on my fourth cup of performance enhancing tea.

I had a day off the bike yesterday and my legs now feel worse than before the day off. I can see why tour riders sometimes worry about the rest day.

yeah, never have a day off before you race!! did your legs uhrt from not riding too?
Hy ive got prac going this arvo now?! i dont know if ill have this for two weeks, but if so, ill not be at the drome for 4 weeks

I had a day off the bike yesterday and my legs now feel worse than before the day off. I can see why tour riders sometimes worry about the rest day.

I think that most of us have been there. I wonder if the cause in many of those cases is that muscles take 48 hours to recover, so what we need is either zero rest days or 2 rest days ??????

I think that most of us have been there. I wonder if the cause in many of those cases is that muscles take 48 hours to recover, so what we need is either zero rest days or 2 rest days ??????

Muscles take 48 hours to recover from what, Mike?

Muscles take 48 hours to recover from what, Mike?

well, in my days as a rock-climber it was accepted wisdom that after totally trashing your body during a hard day on a steep route it would take 48 hours for muscles to totally recover so you could do it all over again BUT as I understand it this relates mostly to growing your muscles - i.e. getting stronger for sports like climbing - I don't know how it relates to cycling at all!!! I do know that I used to climb 2 days on 1 day off if time permitted and that would allow for recovery.

"Recover" is a pretty broad statement. There are many biological processes and pathways operating under different time frames, so it's pretty generic to give it a finite time frame, and 48hrs certainly isn't "complete" recovery. But maybe it's more related to certain critical processes like replenishment of glycogen, subsiding of the initial acute phase of inflammation, fluid compartment rebalancing, electrolyte replenishment and the list goes on.

The damage you do to muscle fibers takes 48 hours to repair

Anyway back the original question, when we have a rest day cos we are really dead, are we better off to take 2 rest days?

In regards to Alex's soreness after one rest day, Alex, do you think you might of had a mild case of DOMS ?

Agreed it's a broad concept. I'm familiar with the idea of a 48 hour 'recovery' period in terms of muscle building, but I've never heard of it being applied to a primarily aerobic sport like cycling. I suspect that there are only marginal gains to be made for a cyclist in adding a second recovery day a week and that these are more than offset by the resultant loss of aerobic fitness.

I'm not so much thinking along the lines of a planned 2 day rest, more a call to make when your really dead

Agreed it's a broad concept. I'm familiar with the idea of a 48 hour 'recovery' period in terms of muscle building, but I've never heard of it being applied to a primarily aerobic sport like cycling. I suspect that there are only marginal gains to be made for a cyclist in adding a second recovery day a week and that these are more than offset by the resultant loss of aerobic fitness.

I understand that 2 recovery days per week is not that unusual in a structured training plan. Of course, it'll be influenced by different objectives at different times.

maybe the two days after you ride the grafton, but other than that when are you that stuffed? i remember cracking 30km into a ride on a 700km week of training while doing full time work, and i had a day off, then back to training, and i was all good, though sore on every day off i had during those weeks.

Seems like everything i've learnt from riders in our club about post training especially from Weller seems to be reiterated in this article. http://www.cyclingnews.com/features/tra ... -ride-plan

im surprised orphic hasnt had more to say in this thread recently..

Ummm maybe because I haven't been doing any training... Just riding bicycles

I told John I would post this so here it is... Ourimbah to Awaba, all off road. Epic goodness! Happy to play tour guide to anyone that wants to ride it...

http://connect.garmin.com/activity/60860752

Went on a non training ride this morning that turned into a training ride. Don't you hate that. I just kept going.

That epic off rode ride sounds awesome. I'd be up for that.

good to hear christian
me and john did a we are cracked ride this morning, im now up to 600km for the week (started on monday)
If we had kept up the 150 plus rides today and tomorrow instead of being cracked, we would have passed 800 these bulli passes etc dont really suit me though

I told John I would post this so here it is... Ourimbah to Awaba, all off road. Epic goodness! Happy to play tour guide to anyone that wants to ride it...

http://connect.garmin.com/activity/60860752

Thanks Vic...I assume Watagan forest road is a firetrail? 2400m climbing is a hell of a lot!

Yep it's all 4wd and firetrail. First bit is pretty rutted then it's not too nasty after that. Nowhere to get water so you have to leave with the amount you need for the entire ride. There is a camping ground half way with a tank but water is not drinkable unless you treat it.

It was a lot of climbing. More than the Fling. And I did it in a faster time... Go figure.

Next time I will try and continue further North.

Went for a solo ride through RNP, left home at 7pm, got home at 10:40pm. Not super fast but its interesting in the dark. A little rain, but nothing too anoying. In the dark its hard to see how long the hills are, not sure if this makes it better or worse. Descending at night is pretty cool. Of course I did have a head light.

What was the traffic like in the evening?

The traffic heading along Grand Parade and through Tarren Point wasn't too bad, but not like a Sunday morning. If I'd left later I think it would have been better but I would have gotten back a whole lot later. Coming back it was fine as it was quite late. There was a few cars in the park, all heading the other direction until I got to the Bundeena turn off then a few heading the same direction as me. I went in at Waterfall, figured I'd go the easy direction as it was the first time I'd done it in the dark.

If anyone is interested in coming next time let me know and I'll let you know when I'm going to do it, but you may not get much warning as I decided to do it at around 4pm yesterday.

im interested not many days free, but should be fun

I'm interested too, just have to dig out some rear lights.

At the moment i'm stuck at home waiting for some rims to be delivered. I couldn't even go riding this morning,just in case they showed..

Night training is where its at. Alex an I just did waterfall, left at 7.17pm, traffic wasn't too bad. May have to make this a regular thing. Average speed 31 km/h.

lol i went swing dancing if any one is interested in some cross training (with no actual bonuses for your cycling) give me a yell

You still doing pilates Tim? I need to do some core work badly, not sure where to go though.

Haven't done much training this week but setting off with my new bob trailer on Saturday. Riding to Kiama and then who knows. Have five days and hoping to ride from sunrise to sunset for each of them

I've discovered one drawback to doing long rides at night, I don't seem to sleep too well afterwards.

Another tour Vic, I'm a bit jealous, guess I'll have to wait for tassie to get some touring in.

Might have to try this late evening RNP run thing sometime. Although I am thinking that doing a cx version might be more fun. Ride to Loftus, ride some trails and head home.

Btw, this training thread needs more garmin connect links. If there's no gps trace, it never happened...

Fine, I'll upload the data and post the links. Both rides did happen, Alex can verify last nights one. If you were going to do it CX then you could go in at Lofus, take the trail to Heathcoat, into the park at Waterfall then back along the railway line from the top of the hill after Audley. It wouldn't add that much distance but it would add some dirt.

Actually, that makes me want to get a CX bike, pity I'm going to have to impose a "no more bikes" rule on myself for a while. Not unless I sell one, anyone want to buy a Prophet?

R-1 doesn't apply

Proof that I did actually ride and I'm not making it all up. Either that or I went for a very slow drive.

http://connect.garmin.com/activity/64355557
http://connect.garmin.com/activity/64355572

Here's the data for Tim's and my epic day...Macquarie Pass and Bowral.

http://connect.garmin.com/activity/64370621

I'm a bit embarrassed about being beaten by Tim up the hill and the spike in my heart rate so here's my excuse....

I ate a Muesli bar at the bottom of the hill and then about 1km in I got a stitch...my HR shot up to 194 as I tried to push through it, so I spent the rest of the climb managing my HR ad feeling sorry for myself.

The second split time is the climb.

Well done Tim on being the first up the climb. How the hell did you hit 105km/h John?

I think i must have inadvertently traveled through a wormhole of some sort and confused the GPS.

we got beaten by Aaron, i was standing up hammering it towards the pie shop, probably should have pushed a bit harder before hand :S ive worked out i can cruise up non steep hills at about 150 or 60 heart rate John etc do it hard

let me just point out that we had our chances of increasing our average speed killed we werent able to do the m5 on the way back fast because Aaraon isnt used to the higher speed stuff and kept dropping off the back i really wanted hat last bit of the scale to say 40-50 for ages

There's always next time Tim. I didn't even get out to do some training as i've ended up getting sick.

next time?! i was only there to keep them company!! i didnt want to go this time?! theres no point in me riding this far! the coffee was all right, but theres at least three cafes on the way there that might have been better!!

hey we werent far off an 800km week (depending on how far we went on the track (which i dont think was actually that far, so maybe up to 50km off :S)

Thats a huge week Tim. I was very worn out this afternoon after todays waterfall ride. Its good to have tired sore legs again - miss that feeling like they've been working hard.

Looks like we'll see a repeat of timyone 2009 in 2011

1st ride back on the road today.

1st time cracking for the year, supposed easy 80km ride was a not so easy 125km ride (mainly cramps, but i was rooted).

Last of all, first time crashing for the year. Silly crash, touched John's wheel when he slowed slightly and down i went with Tim following me, and this was with more than 50% of the ride to go. Managed to get all the important bits, scrapped shoulder, elbow, fingers, hip, knee, ankle. Luckily my new shoes aren't too bad, though the tread did start peeling off the Veloflexes (time for new tires).

Hopefully it can only improve from here!

Oh dear tarmac kiss, hope you didn't loose too much bark

I assume the bikes are ok? So jealous of the weekday riding that's going on at the moment.

There is no need to be jealous of the week day riding, come on a night ride next time we go.

what about those of us with full time jobs?

what about those of us with full time jobs?

+1

I assume the bikes are ok?

The bike looks alright, held together for the rest of the ride. Just need to chuck in another bar end plug, probably some new bar tape (and check over the bars at that time), and then just the tyres (though i shouldn't really have been training on the veloflex, but those were the wheels on the bike this morning).

I've also patched myself up now.

what about those of us with full time jobs?

Its really not that hard, you're at work for say 8 hours, sleep for 8 hours or in my case around 5 hours, eating and doing other stuff 4 hours, that leaves you with 4 other usable hours to go for a ride. This of course only works if you don't have a life or cycling is your life.

I guess thats what you have to do
in order to this

http://connect.garmin.com/activity/64370621

what about those of us with full time jobs?

I guess thats what you have to do
in order to this

http://connect.garmin.com/activity/64370621

I do have a full time job...

I did my biggest weeks of 5 to 700km a week when I was full time, I was doing 6am rides most days, track training and a heap of swing dancing. I can't remember what I did weekends, some saturdays were coluzzi waterfall in the morning then heffron in the arvo.

I've hurt my knee, its been twisted, sort of explains why I was feeling cracked on all the hills after the crash, and not sure why.

Yesterdays waterfall was really hard on my end, it really hurt my legs (well I think that's what it was, I went for a run last night and they were hurting, then sore again today) we haven't been doing any thing hard at all in our training to keep it base.

i start work @ 8 so 6am rides are a little late. i need to start a lot earlier, but i do slack off on manday's and friday's i only do 20k before work. i just can't seem to do much outside of the wolli creek- eastern suburbs- city ride.
I like my 8h of sleep too much

Yeah, its all about priorities, me and john are both single, and are living and breathing cycling, and this has been the case any time I've been riding a lot, my life was sleep, eat, ride, eat, work, eat, ride, eat, sleep. I took up the dancing to add to it all a bit. Do you really want your life to be about riding a bike? And if so is it about racing? It takes a lot of training to be a crap A grader, to be good it takes more. In the end you then race, and had better enjoy the competing, or the winning, or the losing, or the training time that you did to get there, because its all you have to talk about or think about when you are doing it.

This works better for me because its about family, and all of my life is tied into it, family and friends etc, I don't have to make time for a partner or kids that aren't riders, so I can do it. We don't have other sports either. But yeah, is it all what you really want? Its all focussed on racing etc, to enjoy cycling most people are better off just turning up to track training and waterfall and enjoying it, when I'm done with this bit of the bike, ill be learning how to have this focus on the rest of life instead, but at the moment its just about sitting on a wheel and peddling.

Thats the most sense you've made in awhile Tim, Congrats!

that was a nice ride ive been doing doing sit ups and crap after rides now to try and work on this abbs thing, its seriously not a fast process?!

I found a new way of climbing out of Kangaroo Valley that makes Barrengarry look toy... Meryla Pass. It's dirt, it's steep, it feels like it never ends and towing Bob up that baby was harder than climbing out of Jenolan. Do it!

when I'm done with this bit of the bike, ill be learning how to have this focus on the rest of life instead, but at the moment its just about sitting on a wheel and peddling.

Tim
Have you read this book? A very nice little novel about the struggles of living with and without the bike as a serious amature rider.
http://www.amazon.co.uk/Escape-Artist-L ... 1841151041
Highly recommended
Adrian

Lol ill order it.

http://www.bunchridefinder.com.au/archives/194

Coluzzi
hmmnnnnnnnn

man i always feel fit until i go on these sunday morning waterfall rides, i dont think it will be long before its time to move down a grade leaving this stuff to the roadies

94kms on the ASR yesterday up at Wiseman's Ferry. If I could get Garmin connect to upload my rides right now I would post it :/

Thinking night RNP tonight...