Cold feet

Yeah its Winter and damn this Winter has caused me some frozen toe grief.

Last winter I was layering 2 pairs of cotton socks and although layering works cotton gets wet and feels cold very quickly.
Bring on wool/merino socks, just like merino base layers this stuff may get wet but damn it never feels cold, or far less so.

Taped vent holes and shoe toe covers go a long way to block out cold wind but cant substitute for shoe covers, combine all of these measures and enjoy toasty feet.

At the recent Stromlo 7hr the start was a balmy -2degrees. A rushed morning meant I had put on cotton socks and no shoe covers. My freezing toes were aching and numb from the cold. This combined with my sore right knee was my archiles heel. 4 hours in and I had to pull out, things got that unbearable.

Knee pain

Looking back I have never had knee problems until of course I changed shoes, from my original Specialized shoes.
I believe shoes (In my case) have caused a few leg or foot related problems.

Specialized shoes = no problems. Due to the wide toe box and angled footbeds.
LG shoes = no problems Due to the wide toe box unfortunately I lost these shoes at the Highland Fling with some other gear.
Sidi = Numb toes, despite the claimed wide toe box I believe the narrow toe box cramps the toes leading to numbness.
Shimano shoes = No problems. A wide toe box.

So what happens when you get sore knees, you look back.....

Single speeding no doubt loads the knees up and considering the Mont was trained and raced on single speed and various other rides including the Stromlo 7hr. I cant negate this, maybe a combination without the Specialized angled footbed?

So I have found some Specialized inserts that I have shoved under Sidi ultra thin footbeds in Shimano shoes(Right foot only) tonights 1.40he ride to Scrivener was windy and I had to push through the wind and yep the knees didn't hurt as much.

I have been stretching the quads, hammies, ACL/Piriformas which are tight. It makes sense that this tightness can cause restricted motion of the knee causing pain.

Steve Hogg master bike fitter also believes lack of longitudinal arch support can also contribute combined with other factors such as saddle height. I have dropped the saddle by 1.5mm which on todays 72km ride seamed to make a difference combined with a new set of S Works shoes, sorted, I hope!

Scrivener Dam loop Random thoughts

Im feeling good. Outside temp is a balmy 8-10deg the sun is out and the wind is low. I can almost feel the end of winter....Well almost.

I have been hitting the weights in an attempt to raise leg strength. Mondays consist of a ride followed by a solid leg workout.
Tuesdays consist of an upper body workout. Wednesdays are rest (damn the legs feel heavy and DOMS is lingering about)

Thursdays are an odd day, the upper body is sore and DOMS in still present in the legs but they are very capable, strong in fact.

On todays Scrivener loop ride I recorded an average of 26.9kmh on the mtb bike with a total time of 134min flat

Could the weights workouts possibly be paying dividends? It makes sense. I know its hard to raise ones lactic threshold but you can raise power at lactic threshold....

Shower time!

2011 Equipment update

MTB Geared: Giant ANthem 29
180mm Xt cranks
Stans Crest rims on A/Classic hubs
Tubeless Shwalbe Rocket Rons front and rear

MTB SS: Avant Kiss 29
Suntour fork
190mm Prolink cranks
Stans Crest wheels on XT hubs
Tubeless Schwalbe rocket ron / Specialed Renegade

Road: Giant Defy Alliance

Training update 2011

Isaacs ridge.

Since the Mont 2011 on SInglespeed and coming in 1st mixed team 4.The training has continued.
Winter is always tough but has been made a little easier with indoor trainer sessions using Carmichaels trainsmart DVDs.

I have been feeling strong, sleeping well at last and work is rewarding in my new role back at McHouse.

I have started a weights program to compliment the cycling. Two weeks in and Im starting o feel the effects.
Mondays are a solid leg day that take the rest of the week to recover.
Recovery involves riding to Scrivener dam and back at a base or sub base pace depending on how stuffed the legs are.

What I noticed after the 1st weights session was that yes the legs are heavy and pushing hurts but when I get into my happy little place and dont worry about speed or times Im pacing solidly and effortlessly. Nice!

Progress markers for the rest of the year and or follow up.
Scrivener damn loop at race pace 1hr 38min
Scrivener dam loop at Base pace 1hr 44min with recovery at 1hr 46-48min

Isaacs ridge Hill climb
10min 40seconds. This was a solid effort though not race paced. Middle gear 1 up at the back.
Followed by a 2nd effort.

Race pace progress effort to follow. Thee times are line ball with last years.