Highland Fling

Entries opened this morning and didn't crash out. So I'm in...for the 100 miler!
Still not sure what I was thinking.

Pic of the Day

I love a good Cyclocross picture!

Cold Weather Food

mmmm Steak & Cheese pies
Training food for -3 degree days.

Hypocrisy

Two Sticks Loop

Well today was a mtb ride with Big Jase in the Brindabellas. Warks Rd/ Two Sticks Rd. Given Jase's form recently I decided to ride out to Uriarra Homestead to met Jase to add an extra 1.5hrs to the ride and also take the sting out of the legs...I was later started to regret this decision towards the top...
It was looking like a good day from when we rolled out at 9.00ish a bit cool but we soon warmed up once we hit the climbs proper after rolling through the foothills for about 20mins.
The weapon of choice for the day was El Salt and Ergon BD2 backpack, so I was immediately giving Jase about a 6kg advantage for a day that involved hauling our arses up a couple of big hills. The first climb is approximately 1hr and the second about 0.5hr.
Up the first climb despite complaining earlier that he hadn't been training all week I couldn't drop him by more than 40 seconds at the top. The second portion and we were definitly level pegged. Towards the Two Sticks intersection, I wasn't getting anymore love from the legs, not enough long rides recently and 3hrs in the legs at this point was beginning to show.
At the top we were intending to ride up another hill for about 1/2 and hour but it was signposted as shut due to re-sealing. So it ended up being a flat cruise across the top before bombing down Two Sticks for about half an hour. I was intending to ride home from here but I was feeling a bit secondhand at this point so grabbed a lift homw with Jase.
So all up for the day 5hrs and 100k's


Power Tap File

Check this bad boy out!

Exposure MaxX D

Postman arrived yesterday with this. I have been considering a new set of lights for about a month now and after doing alot of research settled on this bad boy. Previously I had been using a set of Ayups, but always felt they were a bit underpowered. Now don't get me wrong I do like the design of the Ayups, and especially the price ($450 for a set of 2) but with only have 2x led's per light they but out about 260 lumin.
Enter the MaxX D, on high this throws out 960 lumin for 3hrs and 600 lumin for 10hrs!. But the best thing about it is that there is no separate battery back. The whole unit is like an over sized child's gun. I weighs about 300gms and I have to say the machining detail on the light is fantastic.
So there is the good parts out of the way, what's the down side? Charge time is the answer. 12hrs to charge the unit! This is a result of the technology used in the battery to give it it's long run times. As a bonus though for those needing longer run times (think 24hrs), exposure make piggyback batteries to push the run times out. So it is possible to get 6hrs on high (960 lumins).
Cost? $US349 (I got mine for a bit less)

I haven't had a chance to go for a ride with it yet. So other then shining in at the neighbour's house in the dark, at the wall in the garage, and in my eyes (Why is it always the first thing I do with lights? Idiot!) I can't really comment on it's riding performance yet. I will post an update on Monday after riding with it.

My legs are evil and must be punished! (aka Tabata Protocol)

You really have to hate yourself to do these as the title indicates, short but rediculously hard. The Tabata Protocol is a series of short intervals ridden at a ratio of 2:1 ie 20 seconds on 10 seconds off. Wash and repeat 10 times for 1 set.
The power rate is 170% of ftp or for me 470w.



Well I got it done, hate the last two they just about killed me. The theory is you are supposed to complete 2 sets, but I opted for one first time through. The training program is this workout every day for 6 weeks.
The gains are 15% for ftp 26% for VO2 and 20% for anerobic capacity.

So bring on the pain!!