Waikerie to Paringa Revisited

3.10.2006: Waikerie to Paringa

Stats: 84.29km, 3hrs 0mins 57secs, 27.9km/hr
Weather: Cold morning, 30+ degrees day, Mild head to cross winds

We continued our journey through the river lands of South Australia today, under pristine blue sky's on largely well sealed and maintained roads. Following the Murray River from Waikerie to a small off shoot of Renmark called Paringa.

Today it was wisely decided that to aid the integration of our two groups, we should split the Perth crew some what amongst the other two groups. With a couple of the Adelaide riders to join the remainder of the Perth starters.

Some how I found myself mixing it with the strongest selection of cyclists. Three good days seemingly erasing the memories of earlier knee restricted cycling speeds. It didn't take long for us to be pushing into head winds at 30-32km/hr. A significant increase from the average speeds previously. Funny how you get set in patterns and small changes take time to adapt to.

We rapidly made our way through the citrus fields outside of Waikerie. To find the orange trees thinning and that often considered preferable fruit, the grape, growing in its place. Banrock Station came and went and I enjoyed sharing my limited knowledge of wineries, in particular Banrock Stations environmental links, with anyone who might want to listen.

Before we knew it morning tea was being enjoyed. Once again on the grassy shores of the Murray River, this time in Barmera. A slight miss adventure took us through the back streets of the local wineries and on we rode pushing through to Paringa. Trying as a group to complete the remaining 35km under the hour.

Bypassing Berri, the fruit juice capital of the World, we rode quickly through Renmark. Over the Murray on the historic Paringa Bridge. A quick lunch and shower, and the afternoon was spent relaxing by the river in Renmark.

A short day, with close to favourable conditions wind wise. A most welcome treat for many fatigued sets of legs. The blast of energy required to ride up tempo with this very capable group of cyclists was enjoying but testing in its increased intensity. I am not sure of my knees abilities continuing at the increased effort, I guess the next few days will clearly let me know.

Punctures: Me (0), Group (10)
Brain Snaps: Mild (2), Moderate (1), Max (0)

3.10.2011

Today marks the start of my next planned phase of training leading up to Ironman 2012. I have quite enjoyed the past couple of months, essentially training as I feel like from day to day. generally there have been the regular sessions of the bmmc Tue & Thur run. Semi regular swimming and a start to buildng some longer rides here and there.

Now it's time to hit some form of regularity to the training. Without pushing the massive miles and or intensity that will come in the new year. Up till now I have smiled politely at the Animal as he expressed his concerns over the lack of cycling I have been doing. So I can now provide him with the reassurance he seeks as Cycling becomes a primary focus from now till Christmas. Specifically building strength on the bike or more accurately Muscular Endurance.

This and a trial run through the 12 week swim program Im planning on using for the final preparation phase coming up to Port fill the uncompromisable sessions each week up to the Canberra 70.3. In terms of running the plan is maintenance. Knowing full well I can drag the run out in the last phase without too much worry.

I'm happy with the timing of this phase starting, as the Animal is now in Hawaii setting himself with four other PTC members for the ultimate in Ironman racing 'Kona'. This has given me that extra kick in the butt needed to get things going. Even this morning I saw the following clip on Barb's blog. Having now watched it 3 times I have to lift it to here to share:



Gets me pumped looking at it. Enough to help me ignore the discomfort my ribs are provided still, courtesy of my ridiculous lift of the canoe last Wed. Still I punched through the week one session one in the pool this morning with a few minor adaptions. Breathing right side only (4 stroke) to avoid stretching and contracting right side, slight reduction on pull intensity and using a pull bouy to reduce abdominal contraction. It still created significant discomfort however and Im hoping Ollie has some more tips tomorrow at the next physic session.

This afternoon is scheduled tone a run, however this was definitely on the banned list. As such Im going tout in some extra riding. Most likely on the trainer today to test the ribs were steering has no influence on staying on the bike.

Edit: Afternoon edition
Great session on the home trainer mid day today. An old favourite from Uni days well back in time now, with the Gong but a distant memory. Simple concept bringing the true essence of Fartlek training to the bike. That being an unstructured-random variation of intensity often influenced by external factors.

Working to perceived effort (though heart rate zone could easily be used if wanted) the session is dictated by music. In general select a gear that is suitable for a warm up in small drive ring and slowly build cadence for four songs. The main set can be varied based on time available, today I had 50mins available. Simply put its just a matter of working one gear harder on back cluster for a song, alternating with one song on big drive ring trying to maintain the same cadence. This is continued for the time available. Then a four song warm dan back in the original gearing.

It seems to work similar timing to the bread and butter track session we use to do at Bulli of six three minute efforts.If the concept is good enough for a two time commonwealth games marathon gold medalist the principals are good enough for me. Now Im ready to nap :) Happy that day one is done.

Given Genevieve is coming up to her first birthday Im hoping to have the time to collect all her songs to date on a CD for her. For now though Evies song for today: