Time Trial Training: Rhythm

This is a short video of last weeks session on the TT bike.



It involved 4 x 20min at Lactate Threshold which is about 400 watts. It's tough being in the position on the bike and yet the rhythmical feeling is something that is very cool to experience. It's like a pulsing oscillation balancing between awkward and graceful. I can appreciate that at this stage I am more the awkward end of the scale. But even at this stage I have moments when it feels really nice, just slipping through the air. The other balance going on is driving and pushing vs dynamic spinning. It's another one I am at the rougher end of the scale with also, but learning.

I actually feel a fair bit like Happy Gilmore when he is learning to play golf. Producing power like Happy being able to drive the ball long doesn't seem to be an issue. Being efficient and sustainable is required to play great golf and to ride well. Hear me I sound like I know what I am talking about. I have some great people around me assisting with this little project and the message is coming through loud and fast.

Getting into rhythm is so similar to rowing. I guess pacing in both sports is critical and the TT position challenges this initially, but as I am getting used to it I feel like I am getting stronger. It is almost meditative which is something I have experienced on the water when the effort, the rhythm of the movement and the sensations internal and external come to life so vividly. Blocking it out can be stressful, so going with all the sensations, information and that feeling of flow is amazing.

I am very much the learner on the TT bike but really enjoying the sessions and with the guidance of one of the VIS coaches Jono Hall I feel I am making some good progress. This is the video from last week and each session we are making adjustments and refining things to enable me to perform. Also adding in new bits of equipment. Yesterday we tried slightly different bar and tri spoke wheel.

Next week I will have ago on a rear disc and use the aero helmet. Everything is measured and on a session like this one video really helps me get an idea of what, Jono and Raoul Leuscher are talking about with many of the changes and adjustments. Why are we doing all this? Well the rough plan at this stage is to go to Oceania Champs in New Zealand early next month and compete in the Time Trial. From there we will create a number of opportunities to do TT and some pursuit work on the track. All great stuff and so we will see what is possible with a few key events.

Another perspective on the Warny: Wade Wallace's Cycling Tips Blog

Wade Wallace has his cycling tips site which has become one of the great blogs on cycling. I meet him for the first time during the race and we had a few brief chats. I love the post he has made about the race so thought it worth linking to for anyone interested in having a read about his experiences with the Warny.

Cycling Tips: There goes the Warny

Pre Race Article: The Standard Article

This was sent to me and I thought it funny how this whole cycling game in a fair unknown for me.

The Standard Article

Warrnambool

What a cool challenge to race in won of the oldest bike races in the World and one that is super long. I made it to the end and placed 41st out of the 200 starters. A few novice errors and a lack of understanding for how these races are ridden. All went really well with feed stations with my wife and friends doing a great job with getting the feed bags to me. What's come out of it for me is that it requires strength, endurance, teamwork and smarts. The change in speeds at time was extraordinary and when I finally thought I should get in the mix I found I suffered a fair bit. The main break had taken off during the first 30km and to be honest I had no idea how most of the riders were who were launching off the front. I also had no idea how many had made the break and was shocked to here they were 13 - 14 min up the road after the first feed station. This occurred when I was in another break and we had 1min 30sec on the main bunch and to get across to this break I found it a challenge. The conditioning to attack and then attack again was not my strength. In fact I sat off the back of this break feeling guilty for some time recovering before I put in any turns. The was around the 140km mark and I thought boy I am struggling here. Some of the guys just seem to be doing it easy and I can fully appreciate that efficiency is key and something I need to learn. The climbs though Camperdown were another challenge with my intent being to make sure I was up front to get over them with any group on the move. A small group of 6-10 rides formed and I was just off the back of them and fought to get back on but was unsuccessful. That was the disappointing part for me. It was the opportunity and I didn't make it stick. The early break I wasn't even aware of who and who they were going to make it count for the day. This break end up being the second group across the finish and I was with it until the final section of climbing. Working hard descending was cool but they had 50m when we started the next climb and at the top they surged away. Caught between them and the bunch behind I finally conceded. After rejoining the effort was certainly go and as such small groups of three and four guys did turns for the remained of the race. I must admit the last 30km was about cruising to Warrnambool. I had heard lots about the last 3km hill and the sprint but felt little point doing anything apart from rolling along with this group which once we crossed I found out was the fourth group on the road. All up it was a great experience. I learned that I need to know more of the other riders to be able to pick when a dangerous move is made. I also have to develop the capacity to attack repeatedly and then be able to still drive after these efforts. This I think is the conditioning that would come with more racing with better riders. Being smarter about when to work and when to rest is key and something that I stuffed up a few times. Even getting caught after a piss stop and working way to hard until I realised that the group coming up from behind after all had done the same stop. I had been working to get back on the bunch and wasting energy. Once I saw the large group trailing behind a vehicle I thought you idiot. So lots of learning and I certainly can see how to improve in races like this one. For now I am on my way preparing for Oceania Champs for the time trial and then a few other opportunities through to Feb next year. Got to say I love being involved in something which I am a green learner. It makes it all very intense and is energising.

Well it would seem the boys at our South Melbourne bike shop have done
well with preparing my bike for the race. Yesterday we required a
frame change so now the new machine looks and feels amazing.

Taking on a new challenge

In two days I will have attempted and hopefully complete the Melbourne to Warrnambool bike race. At this stage I an in very new territory. As a novice in relation bike racing when I say anything could happen I mean anything. Between the 200 competitors, the 265km distance, feed stations, support people, tactics and variety of road and weather conditions I am in for a treat. Did I say I am a novice well it could be an advantage and disadvantage. I am looking forward to the experience and certain realise how much learning will be happening along the road.

Around the Bay in a Day� - Drew Ginn

Any and all support welcome it will make the 250km less painful knowing it is making a difference through the Smith Family.

Around the Bay in a Day� - Drew Ginn

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Connection: Significance & Help

This is worth understanding as I love seeing people realise what is possible through exposure the great people. To be included in this list is a nice reflection of the longer term effort and energy we can provide as a support and challenge for others. Nick Mitchell has done some great things and will continue to improve, change, explore and expand as he lives his dream.

Here is a link to a post he made on the Born 2 Ride blog and for me it shows how important it is that we all make connections that create meaning, understanding and learning. http://born2ride.wordpress.com/2009/09/07/back/

We are all on our own journeys and I know to well how focused and narrow the mind set can become at times. It has always been a reminder for me to stay connected to those around who have significant impact and influence. Staying connected is not a quantity be it time or number of times together, rather it's quality of the engagement, the depth and the intensity of exposure. This is a different type of connecting and one which comes to life in the way Mitch has expressed himself about a few of the people who he has engaged with.

From a personal view I am not proud of this because he has mentioned me, but because the principle of the way he is living now is full engagement and he is access some amazing people. Mark McGrath has been a friend for many years and work closely with James and I through Athens. I also work with Mark at Bluearth and he has left a long last impression on me. Raoul Luescher I have written about recently and can say enough about the work he is doing in cycling and other activities. Tim I have heard about but am yet to meet but it s funny how small the World is the Mark, Tim, Raoul and Mitch have been connected. Significant people, significant energy and significant insight has an attraction and being able engage with people like these has been a big reason why I have enjoyed success and one reason why I can see someone like Mitch experiencing his journey with success.

It's a bit windy in here: Update

Here is an article from today I figure it's as good an update as any.

Bike the tonic for Ginn after bad injury



This was am amazing experience yesterday. Raoul Luescher had the access to the tunnel and was testing athletes during the week. It's not a cheap activity but one that is worth it for the gains that can be made. It was like a circus with Raoul, VIS staff and a couple of photographers. One for the article above by Rupert Guiness and the other Ben Wolstencroft who was getting shots for an article doing a review on tunnel testing.

Why do this when I have been a rower?

Well it is simple I love learning and have a huge curiosity around performance not just in rowing. Obviously I have put it out there with a few key people by asking question relating to what would it take for me to be serious about cycling. A few simple reason's include I have no idea how my back would respond or hold up to training in rowing. I am still extremely motivated or I should say the motivation has returned with such force since recovering from surgery. It is like I have this energy to explore, push and transform that is amazingly intense. At this stage I have been able to ride my bike. Doing a number of tests have shown positive numbers in the lab. Questions about my size and drag where being asked and I am one who loves to see what's possible. If nothing else I feel energised learning more about cycling and feel that their is no harm in trying. As long as my family and work don't suffer as a cost to training and the mental and emotional focus that is required to perform in anything to the highest level.

One thing is for sure I can see many new things that help both cycling and rowing. I believe there comes a time when cross integration is the only way forward. If it is that I end up cycling that's cool, but if I go back to rowing I will do so with a whole new perspective. It is fuel and insight that can only add to any future opportunities.

It could all end up being just hot air ad then it could turn out to be a unique experience which I must say it didn't think I would be having 12 months ago. Maybe that's it... When your physical ability to do even the simple things in life is taken away it stimulates an appreciation for being able to make the most of anything. Maybe that's it, this is my anything. My something, a something that involves so much more than personal ambition. Already it has been amazing to connect to some many people through the process of seeing what might be possible. It's intriguing to all of us I think to see if a 6ft 5inch athlete can be shoe horned into a time trial or pursuit position.

At this stage the numbers are good from what I have been told. The proof will be in the deliver or ability to turn numbers and data into a real life performances. The experts are guiding the process, and I figure I can put my head down and train with the energy and excitement of a little kid at Christmas. If this produce a performance that makes it worthwhile for all involved than that would be very satisfying.

Here's to living the Dream...