Training Log Archive: DrKeith

Day Two-TourdeBintan-1100 competitors and I came 267th GC beating all the women including some Aussie Internationals. 8.16.30 overall
Was off in Cat 3 Mens and came 7th in my wave and 110th overall in Cat 3. Averaged 32km/hr over 260 hilly kilometres! Great race despite monsoons and having to avoid two crashes in the high speed peleton close to me-one each day. Todays race started with first wave of 2nd group of Cat3 and rode with three Anzas after losing peleton after 12km-John and Scott. Too much hydration and needed two pee stops. The four of us worked hard and picked up four more and stayed ahead of peleton and police cars from wave starting 5mins behind for about 30km-we really worked hard and then jumped on and rode through town and down onto coast with peleton. Then crash caused by dropped water bottle and I had to avoid by going left into a garden! Picked myself up disentangled bike and luckily no punctures and pulled Daniel up and away we went-carnage again! Eventually caught peleton after a lot of hard solo work and jumped on and the teamed up with Jurgen who was flying then stalled, so we worked together for last 15km through Resort checkpoint and onto Nirwana-hilly!. Crash behind on KOM hill but escaped for third time. Worked with Jurgen and a Dutch man (parasite) and like Day One passed guys continually for last 30km esp on the hills. Took a good line entering Nirwana then sat on Jurgens wheel until 800m and dropped Dutch parasite and broke 3.5hrs and dropped Jurgen before the line and was announced as I sprinted over 7th in wave! Great race and very happy with time of 8.16. Did the prologue time trial today as Cat 3's didnt do it Friday. Did 23.40" for 12k so quite happy with that after two days hard racing!

First Day Tour de Bintan 150km Stayed at Nirwana Resort-one of the top road races in ASia with top Asian riders. Womens Ausdsie Champ REbecca Mackay rode and just beat her! Quite wet at times but rode well and strongly to the end-Average speed 31.2km/hr! Nearly got caught in a peleton crash after 5km but leaned shoulder in and guy bounced off thankfully. Carnage behind but he caught a guys rear wheel as he wasnt concentrating! Red Road of Death in umbelievable time of 25 mins (PB by 5mins) without peleton! Rode with Daniel sharing work along the coast and this helped a lot. Mike caught me 5 mins by 104km but then lost him. If he was going to pass me again he would have to work hard-but pulled away from him. Then caught at about 75km by next wave peleton and maintained for next 25km. Hard ride towards end.Rode with Andre over last 6km. Beat Mike by 8 mins. Great Ride think the feed/drink was perfect and Beet It and caffeine cocktail helped-regular gels and bars. Got tactics and feed just right. Kurt beat me and was in 36th place in my wave so missed cut off by only 6 places!

Wet ride to and from TT Prologue start. Tapered well.

Last ride before Bintan-30' hard then warm down. No punctures and feeling good

C • good luck 5

Hill Intervals Bhukit Batok on old ORBEA 5x6mins x=3.30.2 a new PB on ANY bike and 4" down on same session last week on Cervelo! Progress of 33" or 12% since arriving in Singapore. A couple of firemen doing running hill intervals cheered K and I on!