Hanzao Crazy Cycling

The Ultimate Interval

2011-06-13T17:03:00.000+08:00

From http://www.bicycling.com/training-nutrition/training-fitness/ultimate-interval

Peter Herzig was not a fast cyclist five years ago. As an undergraduate student at the University of Queensland in Australia, he possessed only a mild interest in competitive cycling. Meanwhile, exercise physiologist Paul Laursen, also at the University of Queensland, was trying to figure out if, among all the programs recommended to cyclists worldwide, there was one interval that stood out as the most effective. Laursen enrolled Herzig in a study group he called T-Max.

Herzig subjected himself to the most brutal training of his life--holding back his vomit while a stereo blared the heavy-metal group Pantera. But after just eight of these interval sessions, Herzig was fast. His maximum power output jumped more than 10 percent. His VO2 max--a measure of how much oxygen your body can absorb and use--increased by three points. And he took four minutes off his 40- kilometer time-trial performance. Herzig is now a domestic pro in Australia.

Laursen's findings, which have been backed by other recent studies, show that the workout he dubbed T-Max can, on average, increase maximum power output by 5 to 6 percent, and raise VO2 max sky-high. The T-Max Interval is effective because it tailors work and rest time, and intensity, to your genetic ability and fitness level, rather than prescribing an arbitrary set of conditions. Here's how it works: T-Max is the length of time you can hold your peak power output before succumbing to exhaustion--or, scientific jargon aside, how long you can ride really, really hard until you feel so much like you're dying that you stop. For most of us, that's about four to six minutes.

Laursen found that cyclists improved the most doing intervals at 60 percent of their T-Max with double that amount of time for recovery between efforts. For instance, someone with a T-Max of four minutes would ride hard for 2:30, followed by five minutes of recovery. In a 2006 study performed at Ithaca College in central New York, members of the collegiate cycling team performed sets of eight intervals twice a week for six weeks; they improved their performance in a 5-kilometer time trial by 7 percent.

Exercise physiologist Andrew Coggan, a preeminent authority on training with power, gives his nod of approval to the T-Max: "It seems like a very logical, pragmatic approach to interval training. Here's the maximum amount of time you can go hard. To do that intensity repeatedly, you have to go hard for a shorter amount of time."

The one catch is obvious. Riding at peak power output is excruciating. "I could never forget the T-Max Intervals," says Herzig. "They were and probably still are the hardest training I've ever completed." In the Ithaca College study, says research project advisor Tom Swensen, "The guys could do about five or six intervals max. I think a goal of eight is too many." In fact, Laursen admits that more than a third of his test subjects failed to complete the prescribed eight efforts, and that some of them gurgled puke by the end of the session. "The stress is quite significant," he deadpans.

Cue the Pantera.

Find Your T-Max
1. Determine Your Peak Power Output. Using a power-measuring device from PowerTap, Polar, SRM or CompuTrainer, begin riding at 100 watts. Increase power by 30 watts every minute until you reach exhaustion. Laursen deemed test subjects fully exhausted when they could not keep their cadence above 60 rpm. You can use that benchmark, but let's be honest, you'll know when you're done. The number of watts you produce just before collapsing is your peak power output, or PPO.

2. Find Your T-Max. Rest for a day or two. Again using a power meter, ride at your PPO until you can no longer sustain that level of output. The amount of time you can hold your PPO is your T-Max. For most of us, that's between four and six minutes.

3. Calculate Your Ultimate Interval. Multiply your T-Max time by 0.6. This is the work phase of your interval. Double the work phase to set your recovery time between efforts.

4. Try It Out. The original study prescribed eight hard efforts. But if you'd rather avoid losing your lunch, start with two or three intervals. Do two sessions a week, with at least two days of rest or other easy riding between. Add one interval to each set every week until you achieve five or six intervals per workout. Build up to eight if you can.

If You Can't Measure Power Though the results likely won't be as dramatic as with a power-based T-Max Interval, Laursen says unplugged cyclists can reap some of the benefits by performing 2:30-minute intervals at 95 to 100 percent of max heart rate (the point at which you cannot speak), followed by recovery to 60 percent of max, or until you can speak in full sentences. Do two to six sets twice a week, with at least two days of spinning or rest between.

1st Training ride on the Short course..

2011-06-09T20:24:00.000+08:00

It was a early bird start and cold. Made it back in time for Body Attack

Training Course

2011-06-08T20:10:00.000+08:00

Short 45km

View Short Training in a larger map

Mid 90.3km

View Long Training in a larger map

PCS - Long Ride

2011-01-09T21:01:00.002+08:00

Bikeforce - Saturday B Group Ride

2011-01-08T22:36:00.000+08:00

Today was the first time back riding with Bikeforce Saturday ride and oh how I miss these rides, sprints points and climbing up hills and thundering down hills like a maniac and how can I forget LEAPFROG service (don’t get me started on that place) Ride details are above.

The PCS club has a "Marathon Man & Woman competition winner gets bragging rights but seriously guys seeing you guys RIDE EVERYDAY makes me cry, Monday & Friday people are days off!! Currently 100kms less than TimJames.

Back to today’s ride, it was awesome well the end part really. I was at the back of the pack going up a hill, it’s the hill before the downhill sprint and the guys in front were holding back going up it 20kph (Garmin timeline 1:22hr, 36.89km, 22.km/h) so I climb up to the front and let them know my disgust, "COME ON GUYS 20ks? SERIOUSLY"

25kph climbing the hill and the boys followed keeping an eagle eye on my back wheel (with the sudden change in the speed it would have disrupted their hill climb pace = using up a bit more energy). LEFT turn (Garmin timeline 1:24:05hr, 37.42km, 34.2km/h) @ the roundabout and OFF I went no resting here boys (Garmin timeline 1:25:00hr, 38km, 41.5km/h) they hung on cruising behind me. Then I slowed down let someone else take the lead, IAN came pass and the pack lost a bit of a pace but the boys were just hanging tight, 10-20sec of rest I attacked (Garmin timeline 1:25:46hr, 38.61km, 62.5km/h) it again pasting them and giving them another electric bolt to their already throbbing hearts (most people when drafting they are pretty much looking who is in front of them not whom whizzing pass them) Off Kevin went pedalling as fast as he could to catch onto my back wheel. As we got closer to the finish line I eased off and told Kevin to finish the sprint off with Richard.

ahh reminds me of I think team Garmin sending out attacks one after another hoping to disrupt Mark Cavendish & Mark Renshaw pace to the finish line. I knew I wouldn't be able to get to the line but I could at least spice it up a bit.

At the traffic lights Kevin was knacker his heart rate would have been above 185s. Good ride guys and hope you all like the big welcome back present I gave you. Sprint to the finish line!

Dream idea sometimes just dont happen

2011-01-06T22:17:00.000+08:00

You know when your lying in bed and plan out what you want to do that day, well this morning I was thinking of,

5am wake up
6am do Solo Jindalee - Yancheap return (28km)
7am be at Keongs and do Jindalee - Yancheap return (32km)
9am be at Bikeforce get my Garmin sender unit installed onto the MTB
xam leave car at Bikeforce and ride the MTB to work (32km)
xam ring Ken ask if he wanted to ride if so
--- south perth to north freo return (50km)
xpm ride back to Bikeforce (32km)

Total 174km

That was my bright crazy idea for today. BUT

woke up at 5am snooze.... 6:50am... changed and got to Keongs at 7:30
8:00am ride (30km), had a coffee and got invited Yumcha (lunch)

Oh well that didn't go so well as I planned in my head today.

Youtube Copyright!!

2011-01-05T11:49:00.001+08:00

So Captain Chris requested if I could upload the G-rated version of the Peloton Video onto the blog, which I did over night and this morning I had a check and WMG slapped a Copyright mute on the video. So after looking on the internet on where else I can upload the video which didn't care about copyright. I found a few places but I didn't really like inflexiablity from those websites and nearly everyone has youtube app on their iphones so BACK to YOUTUBE it was.

I found out that WMG did not actually own any of the songs I used for the video and some other stuff so. I had to re-upload the video and do a copyright dispute which automatically removed the copyright mute but I think is youtubes way of preventing them of getting sued.

Music:
N&K Feat Alex Prince - Cruising
Bruno Mars - Count on Me

This video is fair use under U.S. copyright law because it is (1)noncommercial (2)transformative in nature (3)does not compete with the original work or have no negative effect on its market

CanTeen Ride to Busselton Training

2011-01-04T15:32:00.000+08:00

The Peloton Charity Shield Club members have decided to take part of this years CanTeen Ride to Busselton (3 days 100km each day). So on Monday we did a training ride host by Rhode and supported by Bikeforce Joondalup. Ride info below

Good Start to the New Year 2011

2011-01-04T15:28:00.000+08:00

Well, I have decided to update the blog, get right back into Cycling.

New years day! (Saturday)

Started with a race with Keong, he has been looking / researching into Cervelo bikes since a few days ago a beat him by 2minutes on the PCS timetrial course.

"Your crank is bigger, less effort, your bikes a lot lighter so its easier up the hill" he listed a lot of pros so really it sounds very true but its not, each of these factors may give you a improvement of 1-2% but like what I was told by many older expereince riders its all in the legs.

So that Saturday we swaped bikes and shoes (different pedals) and I gave him a 2 minute start.

He smashed it out of the blocks with the wind behind us. When I got to start I couldn't see him at all.

So lets do a review of his bike.Merida lite 95 (similar)

Frame Ride Lite-Single (alloy)
Crankset Shimano Ultegra 50-34 (compact crank)

1st thing i noticed was the cleat was not centered to the middle of his foot so it was like he was riding on his toes, I am roughly the same height as him so I didn't really need to change anything on his bike.

He was right on the cranks, I spent most of the time on his big crank spinning to the same rpm as I would be on my small crank on the Cervelo. But the compact crank was awesome when trying to climb a slope, I just stayed on the big crank and didn't lose any rytham climbing with ease.

I caught up to Keong pretty quick and could see him now but had to pace my self. Around the big round about at Yancheap, I was only 200 meters away, then the wind hit us on the return. I was peggin him back, each hill I was gaining meters. My heart beat was pounding away and I can see him turn his head around more frequently, checking out where I was. I could sense the panic in him as I paced my self up on the biggest hill of the course.

The wind speed was too strong for some as a lady who struggled up the same hill had to walk it. 3/4 up the hill I caught Mr KEONG!!

Keong: "ok you win its not the bike"

As well caught our breaths back and relax down the hill, I had to show him how good his compact crank was by pedalling with ease up to the next hill, while he tried to figure out which gear to be in on my bike. With bigger cranks you have to keep changing from big to small to find the right one. Could of speed of and left Keong behind but did a few sprints and waited for him.

Its all in the legs people.

Garmin Cycle Detail

Keong and I started road cycling at the same time but I continued on doing any riding when I got the chance but we both still were fit people. So as I rode his Merida 2.7k bike, I still beat my 12k bike.

My New Training Guide.. GARMIN 500!!!

2010-07-04T14:54:00.004+08:00

Just got the Garmin 500 fitted on the weekend on the Malvern Star Oppy C6. Back to old school training. I haven't connected the Heart Rate monitor yet. Check out the cool data from the device.

Human Fountain

2010-05-22T07:28:00.000+08:00

This morning was meant to be the ride before the big organize rides, warm up ride that is what its called. As the Bikeforce riders slowly gathered together at the shop.

We decided to give it a shot and do the coastal route but as we rode onto Shenton the wind just changed and smacked us front on. It felt like I was getting a few car wash on my bike and as I tried to breath through my mouth it would collect so much water that I would be spitting it out like a human fountain, I would be doing this every 30secs. The rain kept hitting me on the right side so I had to close one of my eyes, hoping that my contacts don't come out. My socks were soaked and all I can think then was Wiggles -> waterproof socks. As we rode through puddles it reminded me when I was little splashing through the water with my little bmx bike.

As we rode a bit I was slowly enjoying this strange flash back of my child hood. But then reality kicked in, my brakes don't work that well in the wet, I can't just go backwards on the pedals to stop. There are people infront of me so have to watch out and not crash into them. Riding with one eye is not that great in the depth department.

So the group decided to turn back to the shop. A few riders decided to go on, for me it was a big "HELLO WELCOME TO THE WET SEASON"

Got home and took a nice warm shower.

Cervelo? next to bin?

2010-05-18T10:25:00.000+08:00

This morning I was setting up my bike outside of Keongs house and took the bike off the rack and had to put it somewhere. I put it next to his green bin to lean on and i got back into the back seat to put on my gear.

I was thinking to my self when I putting my socks on that no pass byer might think my bike is for rubbish collection and guess what LOL..

As I stood up out of the car I saw a silver Audi reversing but quickly speed off when he saw me coming out of my car. That was a funny start to the morning.

We did 23km this morning a good warm down. It was the first time we tried out our Ah-up lights and man are they awesome, we felt very safe and no longer of the dark. 5 stars to a Australia made product.

Let the Pain Begin

2010-05-17T17:28:00.004+08:00

Today was the first day of training for the CycloSportif because I haven't been riding for ages. Set the alarm clock for 4:30am... woke up.. snooze

So I ended up getting out of bed around 7am and SBS cycling was on TV wow. So I sat on the bean bag watching the California race.

So around 9:30am I drove out to Jindalee and thought to my self easy 1hour of riding to ease my self back. Do the Time trial course and see how I go.

I floored it up the hill and tackled the next one. (slight hills) pushing 38kph big winds coming from the right. After a few kms I was knackered, my lungs were not happy. The big push at the start did not do me great. What happen to this "easy ride" so I slowed down at the hills and got the rpm up.

Then another cyclist rode pass me.. OMG.. boys will be boys.. so as he pulled away I slowly pushed the kph up and tried to catch up to him but couldn't. I got within 50meters but slowed down on the hills. I turned around on the Yancheap round about and he went onwards to Two Rocks.

Got back to Jindalee 57mins not a bad time. Msg Chris about the time, just to let him know that I'm not totally un-fit. Had breakfast at the cafe.

Around 11ish I left and headed home, I rung Charlie seeing when was he free and he goes (something along the lines)

Charlie: "Hey mate, yeah how about 2:00pm today"
Me: Thinking to my self hmm but but oh man "Why not"
Me: "Lets do the TT course"
Charile: "See yah there"

Got home rest a little bit and did some work at home.

2:00pm. It was a slow start and Charlie pulled away, his kph ave is so high but it was a good challenge for me to catch him. As he pulled I tried my best to pick up any speed at any time. I just slowly faded away from him. There was a front wind and my speed was just around 28kph cruising. On the way back the wind was behind me but when your knackered and pushing it helps a little.

But strangely I got a better time. 54mins. Charlie did it in 48mins.

So much of easing back to riding.. Oh Chris msg me back saying don't over do it by Thursday onwards. Friday rest day :) looking forward to that

The wife

2010-05-16T20:10:00.003+08:00

Sorry everyone I haven't been doing any post. Been busy teaching
my wife how to ride a bike. She has ridden a bike in her younger years but now she is over caution, hard on the breaks, going very slow resulting a un-balance ride which in returns scares the daylight out of her.

Anyway the story so far is.

Before I got her the new spanking Cervelo bike, she said she knew how to ride a bike so I thought

new bike
show her how to un-clip from the pedals on the trainer
show her how to use the SRAM gears

Sound easy but nothing in life is easy right

The saddle on the RS was too hard
She really didn't get the hang of the un-clipping
She didn't understand the gears

So we got a female saddle for her extra cushion & hole in the middle and it was wider.

We soon realize she has lost her confidence in riding so we went back to basics. We couldn't learn on the RS it was to harsh so we borrowed her younger sisters bike.

Gears with numbers, seat lower to the ground and normal pedals.

First night she tried on the bike I had to give her a bit of a push and held onto her just incase she fell. She rode for a few minutes and her leg muscles complained for a few days. But Connie is a determine girl who wont give up. The next day she tried again going longer distance and working gears. And tonight she did really well starting off on the bike by her self and learning how to break and changing gears.

Her next step is trying to master the turns. Lets say tonight she had a run in with a stationary Ute that was parked on the curbed, you know when you see something in front of you and all you can think in your head "Avoid the Ute Avoid the Ute" smack.. damit!!

Shes all fine but tomorrow shes going to have a bruise on her right arm. Gee she bruises easily.

Oh yeah I have to do some serious training this week, got the Cyclosportif York event this Sunday. 54km Group B.

Ay-up!

2010-05-13T09:59:00.002+08:00

After my incident with the drunken guy, I put an order through for AY-UP lights.

Wife's Bike

2010-05-10T12:13:00.003+08:00

Its been a long week and a new week has already started sigh. Didn't ride on Saturday or Sunday mornings so next ride is probably Tuesday.

Saturday morning was at SupaGolf, Keongs bucks morning thing and Keongs wild Bucks that night so wasn't a good idea to ride Sunday morning but I did rock up to the cafe and had a coffee with the club.

Picked up Connie's bike. Very beautiful Cervelo RS 48cm

Drunken Crash

2010-05-01T10:26:00.004+08:00

Recently I have decided to ride to Joondalup Bikeforce for the Saturday morning rides and last time I rode via Ocean Reef -> Joondalup but it was quiet dark and I don't have any good lights on my bike as yet. So I was talking to Steve (CSC) he told me to go via Wanneroo Rd and its a lot quicker and more lights so this morning I took that route, I have ridden up and down Wanneroo Rd many times BUT this MORNING 5:25am...

I am cruising along just passed McDonalds and I can see a guy stepping onto the road and then his arm waving out at cars to get a lift so I slowed down and try to judge where he was going to move but he was all over the place and I couldn't avoid him and CRASHED into him. It was probably 20meters before I saw him, he couldn't see me because of the car headlights.

I was not a happy chappy but kept calm. It was a head on collision and I knocked him over and I fell to my right. He got up and was fine but he was drunk, a drunken pedestrian in the middle of the road trying to get a lift home. HOW unlucky was I?

I checked my bike and my chain had come off but it was too dark for me to check the whole bike, did the quick wheel spinning check. His was speech was blur,

"Oh Sorry man, I didn't see you" (fair enough)
"You want me ID bro?"
"You got a phone bro?"

Me: "Nah its ok, don't worry about I have to go" (I wasn't a happy chappy but half of it was my fault with insufficient lighting)

I have been looking at the AH-yups lights for my bike but haven't had the time.

Anyways back onto the bike and to Bikeforce. Just after the long hill climb, I relaxed and SssSssSssS coming from my front wheel. OMG a flat you serious? I was 2 traffic lights away from Bikeforce so I walked it. It would of been hard to change the tube with the bad lighting.

Lucky I left home early because I was the first one at Bikeforce and this was the first time I have to fix a flat by my self. Took me 10mins to get the new one in.

1. Deflate the tube
2. Unscrew the round thing on the long thing that you insert the pump.
3. Use the lever to wedge out the tire, afterward you can use your fingers
4. Use the lever at the end to fully wedge the tire out
5. Pull out the old tube and the pump part last
6. Run your fingers on the inside of the tire and outside and feel if there is any glass/sharp objects, also check the wheel its self just in case because last time a nail went into my spoke hole.
7. Get your spare tube and unscrew the round thing
8. Feed the pump part in first.
9. Inflate the tire a bit
10. Push it into the wheel groove and at the same time push the tire into place
11. Use the lever to wedge the last bit of the tire back into place
12. Use your fingers and check if the tube is sticking out any place (this would cause a pinch and you would pretty much get another flat in a few kms)
13. Now when everything looks good, put the round thing back on and pump it up.
14. Now bounce the wheel a few times to see if strange things happen.

When I was at the coffee shop, I was inspecting my self and I have a tear on my brand new rain jacket grr top right shoulder and also my right knee is feeling a bit sore. But I can't see if I have any scratches until I got home.

So just got the gear off and here is a picture of the right knee.

Addicted / Fanatic?

2010-04-29T21:26:00.001+08:00

Today I was at a clients site and was having a catch up chit-chat, the usual what have you been up to? And I haven't seen this client this year yet so I told him about my cycling and pointed to my chest and stomach. He was impressed and the usual cycling discussion begins. Lycra? On the roads? The thing that he said that stood out was once people start cycling they become fanatics.

I have to totally agree with him, I am a fanatic cyclist. I just love cycling, I wake up at crazy hours to prep for my morning cycle ride and I have even started this blog. Joined a local group of riders (Peloton Charity Shield)and took place in organized cycling events like the HBF Bike Hike, CycloSportif events and even the AUDAX endurance ride. All of this since new years eve, wonder if its just a phase? If it is, its' a very expensive one.

Also I am trying to organize group rides with my close friends, bought a bike for the wife (coming soon) and always joking about "you should get a bike and cycle if you want to get fit" to my mates when they say they are unfit. I talk about cycling to Keong all the time and tell the wife the stories about cycling.

Keong and I recently did another Joondalup to Mandruah ride with option of riding back but we decided to enjoy the big breakfast and took the train back. It was 126km to Mandruah but I still had lots in the tank to go further.

In the past few days I have been thinking of routes around my area to do 126km so I can improve my stamina. I was thinking to do the 126km on a Sundays, ride to Jindalee to do the ride with PCS (46km course) riding there might be around 40ish km and ride back is another 40ish so that would be around 120ish. But then to do 40ish km that's around 2hours give or take. So the race starts 7pm so I have to leave home around 5am but you need to prep so 4am wake up. hmmm I think its do-able.

Oh I even got a Lance Armstrong book about training your self. GG

One of those days

2010-04-23T16:27:00.000+08:00

Have you ever had one of those days when you want stuff to happen and no matter how you try it won't happen because your so frustrate and just want it sorted. It was one of those days.

I can't say much of it here just in case. Let write this in code.

So the "Project" is going down in flames right now. During the week Chris Smith rang and said a certain component was too big and wont fit and I need to buy a smaller size which is harder to get, but to get this component it would pretty much cost the same as getting a complete package.

I have been on the internet to the supplier to see if I can pay the difference between the complete and part package. But they are a sleep in that part of the world. I sent a email from work, email from website and rang that part of the world and left a message. I would like to find out a answer.

You think why didn't I just buy the full package in the first place? Well it wasn't listed in the specials but it came back on the list today so desperately not wanting to miss it so I did the above.

I thought I will buy a complete, return the part. So I put a order through and tried to pay via Paypal - Decline wtf? Limit exceeded.

Got on the phone with Credit card and that was fine. Checked paypal website and I need to verifie my self to increase the transaction total limit which will take 2-3 days to complete.

Next problem, will that someone fit that project? will they find it comfortable?
BAHHHHHHHHHHHhhhh... So I am going to bite the bullet and ask the wife to go to bikeshop that sells that brand and get her fitted.

Surprise Cervelo RS 48cm Frame Project going down in flame

Riding with Charlie

2010-04-21T10:20:00.000+08:00

Back in the days of online gaming, you get to a point when you think that you have improved a fair bit Killing people with ease and your score was so good people called you a hacker.. but people ask you "man how you get so good?" and the standard answer "practice and join a club"

Well that still happens in the real world but HARDER. I have been riding for around 4 months now and have seen my self improve a lot, riding with B group with Bikeforce and doing major organized rides doesn't seem that daunting, just comparing your self with those riders (who seems like they ride quite often) you start feeling good.

But you know when you still have a long way way to go when you ride with your club in Peleton runs or riding with Charlie for an example.

CHARLIE!! Tall bloke with really strong legs. Yesterday evening I went out riding with him, I was there 1 hour early so I could warm up around the Jindalee area, ended up doing 10km.

The course was the Jindalee Time Trial. So we reset our computers at the start and told Charlie my best time around this course was 55mins with Keong no wind. Off we went up the hill and I shouted out to him, "LETS GET 30kph ave" the speed went up heaps, it felt like we were sprinting a 26km course. Up each hill Charlie pushed for 30kph and I was trying my best to be right behind him. On the 2nd last hill going towards Yancheap I just couldn't keep up with the speed, I dropped down to 26kph and Charile was still going at a lovely pace at 31kph+ infront of me. Head down and focus, 41kph constant and pegging him back, I had to do this every time after a climb. He didn't want to wait he wanted to push it like a made man, he has to be tired soon right? Nooo he kept on going, I tried to floor it up on the 2nd last hill back to Jindalee, doing high rpm low gears but got 3/4 up the hill and was knackered, Charlie passes me.. and the catch begins again.

I was looking at this rotation and gearing and he was good, it was constant and smooth. On the final leg of the TT I had nothing left in the tank for a sprint all I can do was a constant speed up the hill and when it dipped I gave it my last burst on energy to pass the light post and recorded 50mins flat 31.7kph average with head wind.

I have a ride with Keong today hoping to do the same course. See how we go.

CycloSportif BWA - Lancelin

2010-04-19T15:04:00.006+08:00

I better do a write up on this before I get lazy and forget.

Just before I start, I would like to say something about my self.

I am the oldest of 4 boys in the family and was brought up to respect your elders and in return you will be respected, be kind to others and it will return in time. KARMA. So I was under the microscope since I was born, my father is the oldest boy in his family so he had to be the gentle giant one who kept order in their house of 9 but laid down the law when deemed. Because of that I feel that role has been passed down to me and be a role model to the brothers. My dad is a proud man, he can walk down the street and hold his head high and boast about his sons and the rest of the family. They say karma has rewarded the family good fortunes for the good deeds that was done before my time so in return we shall continue it for our future generations to come.

Anyways back to cycling.

Leading up to Lancelin

A few weeks ahead of the ride some of the veterans of the event mention about the HILLS!! and you will need buckets load of water because the air is dry and you will dehydrate pretty quick so carry twice as much as you would on the normal distance. As the wise men talked I listen and planned for it, as we sat in the cafe sipping our flat whites we ponder who was going to do the event but it was hard to keep track. We were told email/sms/talk to Mal from Pulse Fitness and he is organizing the teams.

Throughout the week we got the SMS updates on the event, time to be at the meeting point, maps but there was one question that kept coming up,

"what are the teams?"
"will tell you guys on the day" ( I think because some people have said they will do the even but hasn't confirmed or paid)

I got told on Saturday morning I was in group B, 50km due to there was lots of hills and it was my first ride. Teams names were

Group A: Pulsation & Pulsing Along
Group B: Still Pulsing & Barely Pulsing & Joondalup Ladies Team
5 teams.

On the day

We rocked up to the pub, meeting point. Mal started handing out the racer tags, Letter "Y" and told us our teams.

Young John = PCS strong rider, steady pacer, pack leader
Chris = PCS strong rider, pack leader
Me = PCS strong rider, do what he is told
Gym John = He did the HBF bike hike and was the older guy at the finishing line catching his breath.
Charlie = strong sprinter, loves being at the front of the pack
Peter... on the way to Lancelin he forgot his shoes so he had to go back, he made it in time for our start.
Bob... he was a last minute member to the team, he was the weaker of his mates and Mal put him in our team.

We discussed our strategy and it was pretty easy straight forward.

Single file move, leader moves to right if he wants to take a break and normal rotation, weaker will be at the back and draft. Sounds easy when we planned it at the car park. As we waited at the start, I was talking to Bob (his name is bob something boblet or i couldn't hear it right while i was riding)

This conversation is from memory so it went along these lines
Me: So you ride much?
Bob: I use to ride a lot
Me: Oh ok
Bob: around 7km round trip
Me: Right, well this is 50km pretty big jump, so you know this has heaps of hills right?
Bob: I try to stay clear of hills.
I am thinking to my self.. HUH? ?_?
Bob: I have done a few of these rides, you?
Me: Started 4 months ago, see how it goes.

The ride

On to the bumpy road, around the bend and there was a hill climb, wow it was a sight to see a lot of teams were struggling up this hill, must be the famous hill that the guys were talking about, but we rode up it like a breeze, hill what hill? Bob who we have never ridden before was struggling, he reminded me my first time climbing up a hill but Bob was strong he kept on powering up it, while I was beside him blocking the side wind and encouraging him like a personal trainer.

Me: "Come on BOB your nearly there, keep those legs moving, Come on buddy!!!"

We were overtaking other teams struggling but as we did we took up the lane and stronger riders were screaming up the hills yelling out "KEEP LEFT KEEP LEFT". I wanted to yell out Shut up and floor it up the hill and leave them to dust, that would keep their mouth shut. But nope, its a team event and we have to work as a team. As Bob tortured him self up the hill we had other teams drafting off us. I can hear in the back ground, "... what you doing?.... im going draft off these guys they owning his hill.." They weren't really drafting but enjoying the wind breaker.

As in most climbs the pack normally breaks up but this is meant to be a "team race" so you go as fast as the slowest rider in your pack. This was shouted out many times by young John as 2-3 stronger riders would just step up the speed. I knew how they felt, just seeing a team ride pass us and knowing you can go faster is frustrating. The hardest thing of all is once we bunch up we pick up the speed and "normally" the guys behind gets pulled along but it didn't really work that well in our case, we will pick up speed and Bob will slowly fall back and your hoping he picks up but we end up doing it all over again, blocking the cross wind and him drafting off me or Chris into the pack.

Once we saw a straight we flew, Bob was tucked in the pack and we just over took so many teams. But as the road slowly became incline Bob just struggled.

I could go on about us catching the Ladies team that was fun, or hammering down the hill we rode up at the start 61kph or Bob losing his drink and nearly hitting me. As we rode towards the finish line we gave honors to Bob and young John told him to ride to the front of the pack because today he completed a grueling hill ride.To the rest of us, its just another nice ride in the country side.

Oh yeah, what I heard a few riders did not carry enough water and just bricked at the finish line, I hope they are fine now.

When we finished we didn't noticed many bikes around the pub, I think we were the 1st few to finish the ride, Group A hasn't finished but I think a lot of teams had mechanical issues (flat tires, people not looking where they going) so there will be a lot of stories to tell from the other teams. But lucky for our team nothing bad happened, good KARMA!! Help a foe and you will be rewarded.

This ride is to our new friend Bob.

Lovely Saturday

2010-04-17T22:07:00.010+08:00

Saturday!!! Forecast clear skies and warm temperature, going to be a nice day today.

4:30am Wake up. Out of bed and everything was already prep from the night before, but this time I had some porridge. Bought a box yesterday, restocking my bike supplements, 2 staminade, 12 bananas & 1 box of fruit bar box.

Taking the Cervelo out for its 1st decent test ride with the new wheels & tri-bars. had the wind proof gear on chest, arms & legs they work like a treat, 2 bananas in the back pocket, I decided to ride to Keongs so 5:10 out the door, it was still dark and everyone was still sound a sleep, I felt a bit of a hard core cyclist rolling down the street at that time of the morning and on 50mm dish rims, poser anyone?

As I was running late, I decided to meet Keong at Whitfords & Marmion so we could reach the Bikeforce group in time. The ride into Bikeforce was meant to be a warm up but do to time we pushed our selves to make it 10mins early. I was pretty much tired already and wanted to go home. It felt good to be back on the bike and stretching the legs, but my body still ached from Thursday gym. As we waited in B group there was a few regulars missing in A so we joined up.

Out the pack went onto Shenton and the normal cruise. I tried to pop on and off onto the tri-bars when I was behind the pack and still can't master the TT position, I felt the cross winds a lot more and when in the TT position it was scary. As we rode along, I asked the wise men how to become better, "Practice mate, best you keep trying on the back roads around your house" ahh man, that is what I have been doing, I guess I have to try more.

As we turned left on a round about up a decent hill, I was last and could see the pack separating, ok time to test the hill climb on this bike. Up I went like a rocket keeping a constant rpm, I hear yelling to my left as I pass the boys, "thats it Nghia push it!!" It was the scottish guy from the Gym those guys are hilarious, as I reach near to the peak, I kept the rpm stable and increase the gears, looking to my right a bloke decided to join me in the attack of the hill and he passed me with slight ease. A group rider, each time I see a rider do something with ease it just makes me more determined to get better. Pass the big ass around about and the pack stopped, the hill was a sprinting point.

Onto burns beach up the coast, talking to foes who have tackle past rides and future adventures, I felt a bit tired, the legs have done a decent km already, shifted to lower gear and cruised up another hill but not as a great haste. The pack then descents onto Jindalee shops as morning walkers stare at the vast men in lycra speeding by. Guys at the back of the pack got stuck at the lights (they will have to work hard to catch the pack)

I was now at the back of the pack, we rode onwards to Hester but noticed the guys in front of me were dropping off and didn't want to be left behind so I picked up speed up the hill and back to the safty of the main pack. Turn left and up a few more hills, was behind a few slow climbers but it was best for me to stay put and relax the legs.

The pack came to a halt, meeting point let the rest of the pack to catch up. As we waited Keong came up the hills, puff and tired going solo against the winds, pushing him self 30+kph to catch up. A few guys stayed behind to wait for the slower guys as the main group headed down Wanneroo, "SINGLE FILE PEOPLE" as members pointed out objects on the road, I decided to do a funny, put my left hands out and point my fingers down and shook it side to side saying lots of crap coming up and at the same time my right hand on the breaks because people tend to slow down. So what happens, someone decides to slow down or I was going a bit fast, hand on the breaks and it caused a bit of a swerve action at the front wheel and quickly my left hand came back in.

"OI hands on the breaks will yah" from Keong.
"IT WAS!!" me

Left turn into FLYNN sprint course as the pack grouped up and went wide taking the lane they bolted up the hill (well most some saved energy and crawled). Pass this guy, that guy and this big fit guy as well lets see if I can catch the head pack bah damit I was too far back in the pack at the start. Solo I went pushing 30kph+ 3/4 into the long straight a small pack of 4 caught up to me and I tagged along. Up a few easy hills, and down a nice big hill, I stayed clear of the 4 racing down and just rolled instead.

Stopping point, time to catch your breath and wait for the slow guys, Keong comes down soloing it again. Onto the main straight up a slow incline, as like always I am at the back. I see Keong up at front so, I sprinted up to him and drafted but at the same time pulled along some of the fast riders with me. Looked up again and saw Mike ahead and thought to my self, lets see if I can catch up to him. Bolted up and Mike is pretty quick, I was slowly pegging him back and at the back of my eye I can see Mal lurking ready to jump on me. PUSH PUSH come on!! stay ahead of Mal, Through the round about cross double lines, no cars, bolted down the hill. Getting closer to Mike nearly there, Wooshhhh pass Mal drafting off 2 other guys and I tried to latch onto them but then heard a SsSssSss.. bugger pulled to the side and my back tire got a puncture.

Hmmm what to do, ring Connie or actually try to repair it my self hmm.. I have never replaced a tube before, this will be my first time, but as a stood by the road moving onto the grass Mathew (oldish guy from the gym and a few bike rides together) stopped and lent me a hand on how to change the tube. He ended up doing most of the work.

Move gear to bottom, use the tire lever, undo the ring around the plug, pull the tube starting from the plug (i can't remember what that bit is called) and continue pulling out the tube. Then we got to the part where it punctured, there was a long ass nail that has gone through my tire, pass my tube, digging into my spoke hole. It was a sight to see, Mathew (tough bloke) had a bit of difficulty of taking it out. Put the new tube in, making sure its not pinched, used the C02 to pump it up, omg its a awesome thing you got to get one of these if you don't one. Put the tire back on and Bobs your uncle easy when you have someone who knows how to do it.

Rolled into the cafe and the gym guys were yelling "where were you guys, was going to call out the search party" Had coffee, a bit of a yarn with the boys and rode solo home. Overall did a 67km ride today a bit more then I wanted.

50km Lancelin ride tomorrow

Pulse Fitness Xtraining

2010-04-16T10:22:00.004+08:00

Since I didn't do any cycling for the week, I decided to join the guys on their regular 7:30pm Xtraining class for only $5 for riders only.

Waited for Connie to come home to have dinner together (6ish), I was already prep and ready to go, had home made vegatable soup from next door, it was nice and healthy & garlic bread on the side.

I could only fit 1 average size bowl down and tried not to over do it, I really don't want to throw up at my first class with the boys. 7:15pm into the car and off I went.

When I got there saw familiar faces, the bloke who was breathing heavily after the HBF Bike Hike, Big middle eastern guy who always has a funny story to tell on what happen the week and some older guys who I haven't put faces to names yet.

Before I got to the gym I thought, wonder what type of class it was, cycle group = spin class or a cardeio class, my stomach should be fine it we are doing spin.

Warm up, there was around 6-7 of us and we rotated through the course, 2 on skipping ropes (it felt easy, losing that extra flubber helped).

On to the blue balls, you lie on it, roll forward into a push up position and your shins is on the ball, now move ball up and down with your shins.. OMFG i felt bones cracking around my back and front and it worked your lower abs ALOT. I so have to do that more at home.

Cross trainers, I skip holding onto the moving handles and just stuck with the fixed ones, and strolled along at a fast pace, gee no wonder Kang (best mate) can be on cross trainers for ages, if you get the technique right its piss easy.

Jogging, hmm I told Daniel before hand that I am not a strong runner, so he set a lower speed for me, but I think I might of found the correct way of running because I didn't feel as heavy flat footed as I normally would do.

After the warm up I could feel the food slowly creeping up, bouncing up and down on the treadmill was not good.

Push ups, sweet I have been doing a few at home and improving so this was ok for me, I can do man push ups now instead of the girl ones but some of the guys there were doing the girl ones so ?_?

WEIGHTS!!! omg I'm a cyclist not IRONMAN triathlon, I have no muscles. Man were there guys tough, they were powering on. Lets skip the detail on this, apart I was the weakest of them all.

Boxing!! meh I done boxing at home, I was ok for the 1st 30 seconds, 1 2 1 2 1 2.. oh yeah look at that big ass punching bag move.. 1 2 1 2 take that. puff puff..1 2.. 1 2.. ok this is tiring. Its a totally different thing from hitting someone with gloves and a punching bag.

You hit softer because your afraid of hurting the other person (cough Wife) so you can do more but you do like 20 reps and stop. But the bag its like, I am going to hit this thing so it moves using up a lot more energy and you don't think about counting because the other person normally counts so your pounding away and man its tiring.

Hold your body up and lift your legs, omg stomach work outs, I have been trying to avoid doing these at home because it just makes your fat stomach look even fatter. Think of a layer under a layer. I was not so good at this.

After doing all this my body just wanted to puke, its not cut out for this stuff yet and plus the food that I just ate 1h 15mins ago. The boys said you will be aching for a few days but you should be able to cycle because we didn't do anything on the legs.

Anyways it was good just to get out of the house and do some physical training, can't wait till tomorrow, test the S2 out with the new rims.

The Blogger Template Designer

2010-04-13T15:27:00.002+08:00

Wow this addon to the blog template area is awesome. Highly recommend everyone to try this out. It is great, no more scripting or hard labour on figuring out how what does what.

http://bloggerindraft.blogspot.com/2010/03/blogger-template-designer.html

No Riding for a few days

2010-04-13T12:22:00.003+08:00

My left eye has been hurting for a while and went to the optometrists Yesturday and I have Conjunctivitis. So no training for the rest of the week, and my next appointment is this Friday, I really want to take the Cervelo out for a proper test ride and this weekend is a busy one

Sunday - Lanceline ride 85km

I wont have anyone contacts so I will have to ride with my normal glasses.

Oh the cause of the Conjunctivitis could be trial contacts might of expired (i was told you can use it for 30 times, but this optometrists says its 30 days instead) or something flew into my left eye while I was riding.

I think cause #2 because my right eye is fine and it started happening before Connies 30th birthday.

AUDAX 200km Chittering

2010-04-11T16:32:00.008+08:00

Ever thought of just getting off the bike and sitting next to a shady tree and ringing the misses to drive out to whoop whoop land and pick you up? I DAM felt like that when I was riding along a strange looking flat that I couldn't draft or roll. WTF is wrong with me?

Nick: So how you like the hill so far?
Me: WTF im on a Hill???

A quick summary of the Chittering ride I did with the Audax Perth Crew on Saturday.

It was listed on the Audax website 200km cruisey 24-25kph ride and UAF (UAF rules says something about everyone has to ride in a pack so no dropping)

The start of the ride was pretty cool, apart from 2-3 guys starting at the wrong location so we had to meet them half way at the Narrows bridge.

We rolled through central Subiaco, hit City beach and there was a lot of cyclist doing time trails, was so tempted to tag along and have a little of chit chat to the hotties. Hot girls in TT position awww is a sight to cause any crash.

Anyways as we cruise up north along the coast, we went via the PSP but once we pasted Trigg beach we hit the roads and the speed picked up (have to love the tail wind) There was a bus that was behind us and we tried our best to hug the curb so once it had enough clearance he passed us BUT as he speed up after passing us, one of the Audax regulars (cool bloke with pony tail) decided to chase it like a mad dog off the leash, I thought that looked fun so check if traffic clear, move to drop position and head down, floor it!! bolted along the coast, I kept a fair bit of distance from the bus just in case it stops, I thought pony guy was going to play tag on the bus and touch it but nah we just dropped off and cruised into a car park and waited for the others.

Continue north along West Coast Hwy training grounds for Keong and I, as we charted the familiar terrority Nick (Audax group organizer kind of got lost or hasn't been the northern part of coast for a while) So Keong & I lead them back to Jindalee, PCS training grounds. Cruised up to Yancheap lagoon and had breakfast over looking the blue clear gorgeous waters. Bacon & Eggs for me, BIG ASS full breakfast for Keong, omg it was big, as we commented on how big the sausage was, someone commented "i think they gave you one of the bull's cow parts"

Me: "Keong you know you have to carry that to the next top right?"
Keong: "I will be fine, I haven't had breakfast"

We rode down Old Yancheap road and a few riders were falling behind the main pack so I did the right thing since no one else did, I slowed down and told them to draft off me and I will bring them back to the pack. I did this a few times and got a nice thank you for it, I thought to my self, just doing what a PCS member would do to any struggling cyclist, it wasn't a race. Gee Old Yancheap road is pretty long coming from North -> South.

We headed east and stopped at the Maze, fine establishment quick toilet break but for Grant (Audax) it was a cleanse. Keong well.. he decided to pop onto his bike and preceded to ride on gravel back to the group instead of walking his bike... going slow on gravel means 1 thing.. down he went.. LOL I just shook my head and walked along.

Onto the bike and pass Bullsbrook, into Chittering.. (I think Chittering is like a farmstead I don't know if there is a centre if so we must of went past it pretty quick) OK the group started to split, faster & slower. I thought to my self I like rolling fast, I will chase up to the riders in front and just draft.

Hmmmmmmm I am not drafting that well, I must be tired, I better just cruise it and wait for the slower guys... after a while I only saw Phil (oldish guy on a flat bar coming up)

Me: "Phil I am going to try to draft off you"
Phil: "Ok lets push it" (something along that line)
Me thinking to my self, this drafting ain't working still.. hmmm.. wind? none.. hmm

Nick comes by and starts talking to me, by this time I am knackered. I must of hit the magic brick or wall the speed was down to.. I dont know what I was just stuffed...

Me: "Nick I am so f.... tired man.. " puff puff (this is kinda what i said I can't remember because i was so F... tired

Keong caught up and I asked him to go in front so i can draft off him. NOPE not working WTF!!! must be the slow speed. Then Nicks goes

Nick: So how you like the hill so far?
Me: WTF im on a Hill???

WTF WTF WTF.. this long stretch which looks like a flat was a F... hill all along.. it went on for ages.. so freaking long that i thought it was a flat. I was annoyed when i look back, only if i knew i could of rode it like a hill and not like a dam flat. but i was not with anyone to let me know if it was a long ass hill. Couldn't you tell its a hill you say? Fark no not when it goes on forever you just think its a flat with high resistance.

Once I reached the peak, I cruised down it and it felt good.. sooo good...We stopped at the orange farm and had lunch refuel our bodies with the much need food (well for me)It was a nice quick climb up the hill, awesome decent a much needed reward. As we blitz down the hill the 1st pack broke up and when I reached to the bottom, I drafted behind the fixy and we slowly caught up to the others.

As we rode along I felt a strange bump on the back of my wheels, I felt it more on a smooth flat, so I dropped off the nice cruising speed of 30kph to check it out. I GOT A EGG!!! WTF it is the strangest thing, I remember getting eggs in a basketball at high school but on a tire really wow. I have never had a egg, I had no idea what to do and no one around me so I got back on the bike and rode a easy 25kph and waited to the next pack to catch up to me. From a distance I saw a guy in the yellow behind me, I was phew hopefully this guy can tell what I should be doing, as I slowed down more he caught up and Keong was on his tail drafting off him.

Me: Mate I got a egg on my back tire
Audax: Yeah?
Me: What am I meant to do when I get one?
Audax: Ride it out
Me: Hmmm ok

Anyways, we rode back and the threads where coming through the egg spot. All I can say... no more Audax rides for me, I will stick to the PCS/Bikeforce rides.

Cyclo Sportif Course (Last Year)

2010-04-07T11:35:00.001+08:00

Margaret River - 3x laps
http://www.bikely.com/maps/bike-path/Cy ... iver-Apr-4

Lancelin - out and back
http://www.bikely.com/maps/bike-path/CS-Lancelin

Swan Valley - 5 x laps
http://www.bikely.com/maps/bike-path/Cy ... 2009-1-lap

York - 1 x lap
http://www.bikely.com/maps/bike-path/CS-York-09

Byford - 1 x lap
http://www.bikely.com/maps/bike-path/CS-Byford

Pinjarra - out and back
http://www.bikely.com/maps/bike-path/CS-Pinjarra-09

1st Disappointing ride

2010-04-03T18:31:00.000+08:00

I was not a happy Jan after today's morning ride. >:|
Why??? you say..

During the week I bumped into Ed (Edward Ho, my wife friend husband) at subway. I been wanting to catch up with him and join him on his rides on Saturday mornings. He said he will be riding this Saturday 6:15am is when the cycle group leaves.

So prep as usual, picked up Keong and we headed down there, 6:05am
Unpack and got suited up!!
Looked around and there was no Ed.. hmmm so I asked around,
Me: "do you guys know Ed?"
Random People: "nope"
Me: "Ed Asian guy with a specialized bike"
Random People: "nope"

WTF, 6:15am outside RIDERS CHOICE
Its a small group around 10-12 people and they were about to head off and still no Ed in sight, I lost Ed mobile number so I couldn't ring him bah!!!

So we decided just ride with the group and see how it goes. There was a guy in riders choice clothing with a serious mean looking bike standing next to his mini, I asked him was there another group, he said yeah next one is 6:30 but its faster, I thought nah not that group because Ed keeps getting drop so he would be going at 6:15

So we rode off with the group and see how they go. F... me, you never know how good a group is until you ride with others. We were at the back because we don't know how this group rides and we don't know the course cause we were going to just cruise with Ed. So....

1. The last guy (well around last 3 cause Keong & I moved from 1-3 last)did not know how to ride or judge or just not thinking straight, twice he nearly caused a crash at the back of the line.. really WTF one involving Keong and another one where he had to break (burning rubber) and nearly hitting the guy in front of him.

2. I asked people at the back if anyone knew Ed... NOPE!

3. Apparently this is the slower group, 30kph is the speed the group going... slower Okaayyyy... So wheres the beginners group? NONE!

At a traffic light I had another "which foot should i stand" episode. I unclipped left but it bumped my front wheel and put me off balance so i leaned right.. FARKK.. so I put my elbow out so prevent falling fully over. Man my elbow hurts a bit, but only a tiny scratch on my pedal. So when I got up the lights turned red and had to wait, we tried to catch up going 33kph and I haven't really warmed up, so trying my best to get those leg muscles going but we hit another red light, Keong ran it tsk tsk, but i waited and then we lost the pack. We rode around looking for them but couldn't find them, so we turned around and aimed for 20km ride, we saw the 2nd Riders Choice pack and shouted out ED!!!!! no one responded. The pack was big but I think most of those guys just sit in the middle and cruise it.

Anyways as we were riding back to Leederville, we passed a few Bikeforce packs (small) and then we saw a big massive one, the guys in the front had black Jerseys, We stopped at the traffic lights and I just looked over and asked the guy at the front which group he was from.

Him: "Runners world, and you?"
Me: "None so far, but thanks cya"

and i took off catching up to Keong

Just that quick chat to that person can tell you a lot of things, type of person he was, and he was a very nice guy and just seeing the massive pack just shows you how good/friendly of a group is.

Here is my grudge, Sorry this is my personal opinion if it I offend anyone well too bad.

If you are a bike shop and you organize a "bike shop ride", please do it in a professional manner. The size of the pack is a clear indication on how good is your organization skills.

Riders Choice 6:15am ride, The leader didn't approach/acknowledge any new riders, it was a drop ride so its understandable but where is the ride for the new beginners who just bought a bike from you? So you expect an average Joe who comes into the shop buys a bike and automatically can do 30kph and know where to go. You got to be joking, your turn over of selling bikes would be crap.

Joondalup Bikeforce, have 3 groups to cater for the speed and at least 2 volunteers to look after a group. One at the back and front, they can help repair/assist anyone in need. They have created a environment of a professional but social rides where riders do talk to each other while riding. The Bikeforce group is pretty big and is continually growing. To me the way they have operated it has made riding a very fun enjoyable sport with friendly people around you who can help you if in need. That is why nearly everyone in the group can do 60km at the HBF ride.

Riders Choice all I can say is new riders don't like getting dropped and left behind to fend for them selves. I personally wont be ever wanting to ride with them, I can keep up the pace but the vibe in the rides are of a cold feeling. Anyone who lives in that area, avoid Riders Choice and just ride up to Runners world and join them instead.

I would like to say thanks to Joondalup Bikeforce and the guys/gals at Peleton Charity Shield on helping me improve and to enjoy the sport. I have lost a lot of body fat and looking good. I did know how nice and friendly they were but didn't know how good it was until I felt the cold from another Bike shop ride.

0/5 on Riders Choice group rides.

What a few weeks - HBF ride

2010-04-03T12:08:00.001+08:00

Hi everyone Sorry for not posting anything for a while apart from the pictures.

HBF Bike Hike.

It was my first big event to take part in and pretty much we have been training for it ever since I got the Oppy. Felica was the one who told Keong and I about it. I thought it would be cool just to ride on the freeway. At that time she said we would probably be suited to the 60km group B and hang at the very back of the packs. Well after 3 months of picking up the sport and doing lots of rides with Bikeforce Joondalup and PCS crew, we were feeling good and confident to able to complete the 60km ride but was urged on by the boys to ride with group A and saying "it's a breeze in the park". So we took the plunge signed our selves up for the group B instead :p

As the big day approached, I tried to prep as best I can, but couldn't get to sleep early. Was excited to race up the freeway with the bikeforce/pulse/psc crew. I was eager and enjoyed being with the guys I even got the Onyx/pulse team jersey. (how many bike jerseys do I have to many LoL).

On the day I woke up really early 3am did the usual, was the first one to be at bikeforce, met Gary who came all the way from Bunbury to take part of the HBF ride with the crew. I was amazed but it shows how good the riders dedication to take part. As the crew started to build I recognized a few of the guys from the Mandruah ride and it was good to have a good quick chat as we waited, Ben, Steve. As I looked around as the numbers build up and the mass of Onyx jerseys gave me some pride and confidence and people will go wow check that group out. The marketing guys at Onyx project must be grinning now.

As we head towards Joondalup I was like a little boy following Chris, Grant, Kev around and copying what the grown ups were doing. As we walked down to the train platform you feel people just looking at us thinking "wow look at that organized group. They must be pro" organized yes pro? Umm Duno about that. Anyways as we head south, Keong caught the right train and as I was new to the group I was still trying to memorize peoples faces and their bikes. Young Lee with his Banichi, which a few weeks ago I found out he is Mikes son.

Enter the Base

As we got out of the train station, I was still a bit nervous but just being with the main people I ride with just made me feel like it was another ride and in the end I didn't think of anything apart from "stick with the crew and don't crash the bike" as we all met up the mass of the Onyx crew (that's the nick name because the major sponsor logo at the front is a big ass Onyx)was a site to see and yes a lot of people going wow, I think there was around 25 Onyx riders.

The Toilets

As standing in line for the toilet,

a guy behind me was going
"man that is a lot of guys from Onyx Project"
and asked me if we worked there,
Me: "err no",
Guy: "oh because I know the boss at Onyx and wonder if I can get a free jersey as well"
Me: "Onyx is a sponsor of the jerseys"
as I had no idea the true facts I just turned my head away and tried to leave the conversation before I get asks a lot more questions.

As there was a big ass line for the toilets I think Mal started a line just for the Onyx guys, I should of taken a picture it was quite funny seeing this massive single line for 10+ toilets and then see a small 2 line for 4 toilets (one of them full of Onyx jerseys) so I jumped into that line too, I was just waiting for the moment for a official to come across and say something but none came. I felt kinda bad that there was a massive line for the other toilets but it moved pretty quick. But As we lined up I asked Grant if he wanted to use the toilets, "nah I will right" Kev was next in line and the toilets flow went to a slow pace which is worrying, someone is doing a number 2 and Kev was not looking forward to the door that hasn't been open for a while. We all laughed when Kev had to enter the stinky toilet, as I could smell it, I decided to jump back into the long line and avoid the stink bomb.

After we all refreshed our selves we clink clank towards the starting area, "A GROUP" hmmm A A A A hmmm, I look back at Felica and shes like hmmmm. I told her we will be fine, I'm thinking to my self... "okkayyyyyy A group.. remember the pack will pull you, stay in the middle and you will be fine. You will be with the crew and you know how they ride.. its all good and they will be at the back of the bunch so not hard to find.. okkkayy lets do this"

The Start of the Race

As the racers took off, Group A assembled at the starting line, I think I was a few meters behind Onyx train. Start off was slow as people were caution of not stacking it so as we road up over the bridge i picked up speed looking for the Onyx train. (thinking to my self, ok they must be up a few meters, lets sprint it, isthat the pack? nope, that one? nope. Ok lets go solo 45kph+ and see if I can see them) after a few minutes no sign of the pack, as my speed dropped due to a incline and I was getting over taken by some small packs, I tried to spot any Onyx guys (even tho I don't know most of the guys I have a automatic mate-ship to any person wearing a Onyx jersey) and just ride with them, but didn't see any at the time so i just joined any pack and surged on ahead, going 40kph ave speed.

A Friend in disguise

As I worked my way through packs, I saw Grant in a normal pack and not with the boys that was strange site to see... I came across Steve from CSC who rides with the Bikeforce Joondalup and decided to stay and have a chat with him in the pack. He told me just sit in the middle of the pack if you are really tired, it will carry you and you will be at the finish line at anytime. The problem I found being in the middle is, you will be more likely to end up being a new pack leader on a incline or at the end of a pack on a incline. So at the narrows that happened, 4-6 guys broke ahead so Steve & I joined them and pushed hard looking for a pack ahead. We were flooring it and the next pack was really really far away and a lot of slower riders were getting drop, and we would wiz pass them, so any pack we were hunting only had the strong ones left. As we were taking turns to lead, there was a big large guy from (since i saw him recently) Bikeforce Joondalup crew and man he was quick, slow up hills but was like a bullet going down hill, I had to blink twice to make sure I wasn't seeing a illusion, (Steve told me on a later date, check out his legs. They are massive cycling legs)

True Reason

As we surged on, I wondered where was Keong & Felica? The reason I was doing this was really to ride with them and I felt bad leaving them behind and ponder how they were going so I told Steve I was going to drop back and look for my friends. So I moved to the far right and cruised along by my self and trying to spot Keong & Felica at each pack that passes me. I was slowing down going around 30kph and hoping one of these packs will have them, as more packs pass me I was thinking man was I that far ahead? I think every pack that passed me was thinking WTF that guy doing on the right side, riding like he was out on a stroll.

So after 6-8 packs I spotted this Asian guy in the inner side middle of the pack, I shouted out "THERE YOU ARE" and had to quickly sprint back to 40kph from 20kph because as I waited (which felts like years) my legs were cooling and relaxed and just the quick sprint took a lot out. As I moved closer to Keong, I didn't see Felica, she was riding a few packs back (a few? i mean yonks way back). I slowly regained energy and slowly moved to the front riders feeling a break away group about to happen and yep the guys try to take off, so I was quick on their tails but too quick so I had to break and avoid hitting anyone. But the break didn't last very long a few seconds, which was bad for me because I used a lot energy. As the pack passed I tried to move back in but didn't have much left in the tank so I fell 10-15 odd meters back of the last guy just trying to regain the energy but lucky from all the rides we have done what i have learnt, I just put my head down, drop position and increased my speed and slowly caught up the group, never sprint back to a group because you will be burning so much energy its just stupid. I use this maneuver on Keong all the time when he sprints, I had to go around 44kph and then ahhh the draft... 40kph cruising

The End

I was knackered, the last incline to Joondalup is a pain in the ass. I didn't feel tired as a body but my legs were, how did I recognize I was F...ed its when you finish off 2 Powerade drinks, eat 2-3 bananas and go yeahhhh that's the spot.

But as we cross the finish line, I spotted a older Onyx team mate and he was looking really tired, I rode up to him and asked if he needed anything and he did a awesome job finishing. The small things we do are what people remember most as I saw him a week after at Bikeforce ride and he was like your the bloke at HBF etc etc. I believe just a light friendly chat to anyone will cheer them up (and also it relaxes them)

Also had a chat to Grant asked why he was not with the crew, he had to pull over and take a leak in the bushes. LOL Grant!!! Teach you not to go to the toilet

I asked Mal what speed the guys were doing at the start? "55kph" OMFG there was no way i would of caught them.

As we met up in front of ANZ building, there was no sign of Felica and there were lots of riders still finishing. Keong and I was hoping she was ok, after chatting with Keong, Felica & Keong were in the same pack but Keong pushed hard hunting down packs ahead and lots of time doing solo rides.

After the group pictures were done Keong, Felica & I rode to the Curtin camp, free message!!! I passed it was for Curtin students/staff but I wasn't one and shouldn't but sneaky Keong did!!

Mr Bling

As we sat on the grass raveling on what we just did we spotted a Asian guy on the foot path with his family (at Curtin camp), gee they were really proud of him for completing the ride. He had bling, Ipod on the arm, Cervelo RS (I think), older Ultegra group set, must of been his first time and he must ride often if you spend that amount of money on a bike you would think so. I was thinking my self wheres my wife or family around me to congratulate me, but then I had 20+ team mates who were proud of me. Anyways I was happy for the guy doing 60km ride solo because he didn't have any friends around him, then a few weeks later Keong tells me him & Felica was giggling at the guy because he actually did the 30km and I burst out into laughter. I know I sound a bit of a snob but seriously, the guy has a Cervelo RS (it is the lightest bike in the Cervelo range), he should be doing 60km. We do minimum 30km on any rides unless its a warm down.

Peloton Charity Shield Final

2010-03-29T20:42:00.000+08:00

HBF Bike Hike

2010-03-22T22:37:00.000+08:00

Posting Spreadsheet

2010-03-16T21:50:00.000+08:00

This is for Chris from PCS, i found a online program called editgrid and its free.http://www.editgrid.com/ What you do is sign up and upload the spreadsheet and then edit it. Once your happy with the changes, you highlight the area you want to show, Click on publish -> Cell/Region
Copy the main body text and paste it into your blog area. Example below.

I have gone one step further by putting a new page in so people can just tab to it and view the spreadsheet and it doesn't go missing on the posts.

Also anytime you do changes on the editgrid it automatically updates it on your link. It bloody awesome.

Vicious Cycle 60minutes Report

2010-03-15T18:23:00.000+08:00

http://video.au.msn.com/watch/video/vicious-cycle/xo2sjxk

Peloton Charity Shield

2010-03-14T21:52:00.000+08:00

Today was the S2 big day, test it out with the big boys and got shot down. I prep well like i did for Saturday ride but...

The C group wanted to start earlier then normal so Chris said he will rename them to D group for the day, which then made me a bit worried. I was thinking to my self "who am I going to ride with but but I am in C group" So there was no C group unless I wanted to ride by my self :S

Since part of the Peloton was doing another group ride at the dams the numbers were low so A & B group started together and I got thrown into the mix. Grant urging me on to get to the middle where its the best draft bits. So I followed orders and it was great, I was riding next to Chris and he was teaching me the basics of the pack and how to stay with them. I was at one point cruising at 45kph, I was thinking this is F..... awesome.

Now the crap bit, I think it was Chris shouting out "next sprint ahead up for the taking" and egging on John & Mike on to sprint. So the boys bunched up and looked like they were going to ponce and bolt to the hills. So me being a nub, I decide to sit sprint it up the hill. I was going great and looked like a pulled far ahead and tried to catch my breath and then (forgot his name) dude in Cervelo Soloist Group A pulled up behind me going you broke to early and I knew from then I was hunted down the packed drafted off me when I broke off and I miss calculated the end sprint point. The start was at the peak.. FFS I burnt to much energy that it takes a few minutes for me to catch up. I just slowly fell back. When I did catch up again I just had nothing in the tank to keep up with the pace.

I AM NEVER going to SPRINT again when I am meant to be TESTING the course out. FFS

Grant was nice and he stayed back for me, we rode up a few hills and he suggested to turn around and cruise it back and hopefully the D group will catch us and we ride back with them. I don't know what was wrong with me maybe because I am so use to riding with Keong that when Grant says "mate relax and breath we are in no rush, just take it easy just don't brick out on me, don't want to be carrying you back" I didn't really slow down, I tried to maintain a decent pace, push & relax, push & relax (feel like a pregnant woman about to have a baby anyways) We cruised it back on 30kph up hills and flats and he was continuing on explaining how Peloton sprints and so worked.

Got back to the Coffee shop, disappointed with my so called "Test run" on the S2. So this whole week apart from the ride with Sheldon, I am going to try to do the Jindelee to Two Rocks in the morning solo on the OPPY, see if I can improve my self.

Australia Cycling Forums Ride (Missy24 ride)

2010-03-13T17:24:00.000+08:00

Missy came over for a week or so and the guys on the forums decided to do some catch up rides. Meet up at the Bell Tower and then ride to a cafe at North Fremantle. I didn't know where we were actually going so I prep the day before.

Following from my little bros advice about the magnesium in the drinks I went to the local shops and was looking for a few more powerade powder mixes but Coles didn't have any BUT they had Staminade drinks which had the magnesium in them, I was wow, I checked the Gatorade and that didn't have magnesium in it, so i bought 2 of the mixes.

For the ride, went to sleep at 9:30pm and set the alarm for 4:30am. Had cereal for breakfast and I brought 1 bottle of Staminade, 1 Snack bar & 1 banana.

At the cafe I just ordered 1 mug of flat white and was the only guy eating a snack bar and banana, was so tempted to order eggs and so.

We did a few hill climbs and I ended up doing around 60km and had no muscle issues or fatigue. I was feeling great. The S2 was awesome, it got up the hills like it was a walk in the park. The new Cateye Double wireless with Cadence monitor was pretty cool, I was hoovering around the 80+. I was pretty much testing it out again for tomorrow. Out to HUNT the FOX!!

Gatorade, Staminade etc - it's not all hype.

2010-03-09T21:17:00.000+08:00

I got info from a forum post by fartherofmany @ Australia Cycling Forums

"Your body only stores a certain amount of available calories (1500 I think), the sugars - different types - in said drinks are relatively easily available calories which help so that your body is not depleted of its stores as quickly. Yes bananas are good but it takes time to digest them, they are not available as instant energy. Also too, your body doesn't just get rid of water in your sweat... taste it, it's salty, these drinks have a range of salts in them designed to replenish those lost. You need them along with water so your body can function, otherwise electrical impulses to your muscles won't fire/be received as they should, end result is a lack of strength and an inability to continue riding. Yes bananas have potassium, but agai... a longer time to digest it.

All this said, it really depends on how hard and fast you are going.

Why do the pros use a mix of sandwiches and Gels, Sandwiches for long term energy, they have to cycle all day, Gels are plain and simply Sugar, instant energy for waht they are doing now.

Different tools for different jobs."

Mandurah to Joondalup Ride

2010-03-08T17:14:00.000+08:00

Link of the great guys at Peloton Charity Shield who hosted the ride. Big thanks to them for organizing the ride and helping everyone out.

As we ride more, we learn a few things along the way.

1. If your trying to fall back and get back into line don't look back and don't cut in even thou there is a gap for you. Your meant to fall back on the right and when you see the gap, SLOWLY ease back into and say something like "cutting in". My mistake was i cut in to quick and trying to look where Keong was, which made him a bit scared - my bad guys.

2. If your muscles starts to clamp up, move to the right side and don't slow down. Don't look back because your just going to lose a bit of balance & slow down on the left side, I did this and the girls at the back nearly ran into me. I was how nub can I be.

3. Don't dilute your Powerade powder drinks, the chemical balance is design that you get enough "magnesium" (thanks John H) into your muscles, if you don't it will result in cramps (even though you have warmed up)

4. Last of ALL.. eat snack bars or bananas!!

I did the right thing at the very start, had a big breakfast well kind of, i had cereal when i normally don't have any for a 30km ride, i would just have a fruit and that's it.

Ok back to my random story.

At stage 1, i was a happy chappy I had so much energy and was cruising at 40kph in the pack and loved every minute. When it was my turn to take lead I was loving it and the head wind did not effect my speed. The new bike was awesome Cervelo S2 Dura-Ace group set made the ride so nice.

So it was my turn to take the lead with a Scottish guy next to me we got told by someone to slow down a bit because the gap was getting big and we did, but he wanted to drop off because he has been leading the whole morning (he was a tough guy) so while I was back in the pack i looked up and Keong was at the front with Charlie pushing his hardest to lead (Charlie he has strong legs) but when they dropped off Keong didn't look to well, he was really tired. It is the first time I have ever seen Keong so tired. Normally I am the guy who is breathing heavily and gasping for air. We were told there was another group behind us so I told him to slow down and cruise it. But when i looked back the 3rd pack was pretty far back. So we decided that I would lead and he will just draft off me and recover. We were like 100-150meters back from the 2nd group, As we slowly increased our speed to catch up, he was asking me "you tired nghia?" "nope i think i still have 70% in the tank". We figured out why he was so tired, he didn't have breakfast (normally he doesn't have breakfast anyways), he had another late night staying up watching soccer.

So at our first stop he got some snack bars and drank some more water. I just drank a few more water and top up my 1st bottle (big mistake). So 2nd part of the trek i started to fall back, i don't really remember why, I was at the back of the 1st pack, went under the bridge (at leach hwy) slowed down (ah i know why, before we reached the bridge I was really working hard to stay up and when we got to the bridge my muscles did not like that the constant stop and go). There was alot of traffic on the PSP towards Canning Hwy and then I could feel my calf muscles hurting.

Lesson No.2

I was so annoyed at my self that it had to clamp, I was so looking forward to that stretch of the PSP, it was the "sprint stretch" I really wanted to test the S2 out against Keong and Charlie. So I rode around 20kph towards the park before the Narrows where the group has stopped. Keong offered me half his stack bar, I thought I had energy left to last me but I was so wrong. Anyways Keong got all his energy back from the snack bar at stop 1. and what I heard from him, he & Charlie was racing to stop 2 and Charlie won.

Charlie asks him "what did you just inject your self with?" (Charlie was amazed because at stage 1, Keong was struggling)
Keong "this snack bar you want half?"

The rest of the way back to Joondalup was nothing great apart from it SUCKS, I cramped up my calf muscle again this time it was bad, I limped back, started cursing and wanting to pop onto the train but Keong pushed me along and we got back to my car. I was so looking forward to meet up with the pack again but Keong had to get home.