I've got a tricky shoulder injury I've had for about four months now.  Had a few things done to it by doctors and physios, and on the whole I'm confident that it's on the mend.  Can't say I recommend having a hydrodilation done for fun, but it did seem to work!

Anyway, one of the issues with it at the moment is that it's somewhat unpleasant to ride hard out of the saddle.  Ie: jumping to accelerate is not a good thing to do.  Given that there's something else I need to be concentrating on in my own riding more than I have, this is somewhat of a silver lining to the cloud.  I've restricted myself to tiny gears and am concentrating on spinning like the clappers.  As well as tweaking my position on the bike a bit (up higher, out further at the front) due to a bit of body shape changes (not as much guts in the way!) I can get into a better position which has helped my spin. 

Yesterday evening at DISC Em and I teamed up and did leadout entries.  She'd done some big gear K1 work on Saturday and was dog tired so we just worked together on leg speed in little gears.  I got up to 159rpm doing one of them, at around 58km/h.  That's not super-fast by any stretch of the imagination (the kids go faster!) but I'm pleased with it. I was putting out around 640 watts at that cadence, so also a good sign.  We were only doing entries plus 50 metres, so there was no endurance in the picture, all just a dive off the bank on the flying 200 line and then hold speed for 50 metres, but I don't think I could have done that this time last year. On all but two of my efforts (we did 6 in total, 1 E+100, 3 E+50's and 2 E+150's) I hit over 150rpm, also an improvement from last year.

My best flying 200 time at DISC is a 12.916, which was done on 98.4" or so with a disk wheel and all the fancy aero fruit, that's 119rpm and 55.7km/h, if I can get that tiny gear going at 58km/h, I reckon once I'm recovered from this shoulder problem I should be able to go a bit quicker than that.  My goal for this summer is 12.5s at DISC (57.6km/h) which would be 131rpm on a 92" gear.  That's not outside the possible.  We'll see ... Long term I want to be able to break 60km/h at DISC (12.0s flying 200).  Again, we'll see ...