Spin it to win it

Managed to find time to do two spin classes between clients today!  Tried out the new RIDE program with my fave RPM instructor Bec at 0930.  Found it to be pretty tough with very few recovery opportunities.
     A client cancelling in the afternoon allowed me to sneak in another spin session at 1740.  Typical RPM class this time. But all contributing hopefully to becoming fit enough to be able to complete Golden Spokes in under two weeks.
     Felt pretty good despite yesterdays antics.  Sweated like a fat person and probably didn't eat enough.

Joondalup

  I decided to ride to my fitness course course today in Joondalup.  The weather was a balmy 12 degrees and the trains were out north of Edgewater station.  I took the 'crosser as I haven't spent much time on it recently and the cycle path north of the river is so much more comfortable on the 'crosser compared to the roadie.
  My ride was progressing well, I'd warmed up quite well and was humming along at Canning Bridge.  It was here that I came across a couple of other riders who latched on whiled I pulled them at 35kph.  I was fine with that and kept it up till just before the Narrows.  I slowly rode up the hill past Parliament House and navigated my way across the city to Leederville and the path heading north.  No drama and had plenty of time for a shower, coffee and banana bread before class started.

  Today we were learning about lower body muscles and had fun drawing them on Sam with a thick texta.  Some practical sessions in the gym were quite informative too.  I learned some stuff about Bosu boards and fit balls, squatting and discovered (well it was more like confirmed) that I am shithouse at chin-ups.  The only way is up with regards to that simple exercise.

  Ride home was warm and generally uneventful.  One bored magpie had a half hearted swoop before leaving me alone and also the usual fuckwits pissing about on motos near Cockburn.  Was pretty stuffed by the time I got home though - long way from Joondalup.  Devoured a big bit lasagne and heaps of liquid before starting on the chores.

Hump day over

  I'd forgotten how much of dogs breakfast the PSP heading north from the city is. More than once I found myself channeling Obi Wan Kenobi in an attempt to choose the correct correct path. This is a result of not enough clear signage and the vandalism of the signs that are there. Some of them are so covered in graffiti that makes them almost unreadable. The path itself is far from smooth although it does improve in the newer sections the further north you go. Certainly makes me appreciate the fantastic cycleway we enjoy south of the river and it's clear to me why so many triathletes use it rather than the north section for riding.
  Saw a few commuters and plenty of idiots without helmets (or a helmet dangling over their handlebars...) One guy riding a roadie with knicks, a t-shirt tucked into them and then a generic safety vest over the top of that. Stylish.
  Despite the small hiccoughs along the way it was an enjoyable ride, always nice to ride in places that one isn't too familiar with.
  My fitness course tonight started to introduce us to some of the machines and ways of introducing them to people. I came across something I hadn't seen before - a seated assisted dip machine. Quite like it.
  Caught the train home with Tim. I was absolutely amazed at all the kiddies dressed as prostitutes on the train at 9:30pm on a Wednesday night. Don't they have parents?
  Sensibly decided to pull the pin on SPR Thursday ride. No chance I was gunna get up after getting home after 10pm, eating something, doing a load of washing, sorting out stuff for track, and getting to bed.
  Disappointed I missed Cameron Meyer in the Commonwealth Games points race. Took 3 laps from the field which is unheard of. Too classy for the competition by far.

Tomorrow had to start somewhere...

  Ok.  Didn't make it to the SPR ride this morning (despite sorting out my back brake last night...).  Not going to beat myself up over it.  Accept it and move on.  Try again Thursday.
  Started my fitness course last night.  Five people (Samuel, Kelly, Melissa, Katie and Tim) plus myself made for a good little group.  I'm the only cycling freak but three of the others are into basketball so there is a bit of common ground.  All friendly enough and I can see myself getting on quite well with them.  There might be one other person who didn't show but I hope not as six is a good number for splitting off into pairs for exercises and tasks.  Just a bit of an introduction for the first night with a bit of a foray into what exactly is your 'core' and some information about your back and spine.
Also discovered a nice bruise on my hip from when I hip checked a tree on Sunday. Tried to take a pic of it - but it wasn't coming out so good.
Physio again for my neck this evening. Hopefully get that back to being good soon.