Its been a full week since I had two collisions with the ground as reported in the post " An SSRC L ride to remember 15-09-2012". I have felt sore in both knee's and my left elbow so I was a little apprehensive about going for a ride. I felt that the pain's had become mainly soft tissue damage related and not joint or muscle so I should be ok.

The Plan

I had decided to go for a medium length ride and to keep my cadence between 65 and 75 rpm and keep my heart rate below Anaerobic. In essence, I wanted to make it a fat burning ride! This was initiated by two circumstance's, first, I have gained several KG's recently and second, the exercise would increase blood flow to aid in repair of my recent injuries.

My recent training targets have been to use this cadence range to increase strength in the connecting tissues in the knee joints. To this end, I decided to include a climb up Old Willunga Hill.

The total, but loose plan became this:

1. Meet David on Reynell road at 8am.
2. Travel via the Coast to Vines to old Willunga Hill and climb it.
3. Ride across the range to Wickhams Hill road and descend it.
4. Ride back through McLaren Flat to McLaren Vale to head back along the bike track to Willunga.
5. Ring Lynn and let her know we were on our way to Port Willunga.
6. Meet Lynn at the Star of Greece car park for a ride to Silver Sands and back with her.
7. Return home, with David, in the car.

The Day Starts

Getting out of bed at 7:15am gave me time to have a couple of slices of toast, one with marmalade and the other with peanut butter, and a cup of black coffee. The forecast was for 27C with 30 kph North Easterly winds and showers later in the day.

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