I used a climb about 15 minutes from our house (Muchmore Road). It turned out to be just 6 minutes plus and that counted going right and sprinting to the Indian Hill Road sign but it seemed close enough. I held 396, 401 and 394 and then threw in a 3 minute effort at 374

240 watt avg for the 2:14 to the top from our house, fastest of the year; 250 watts from Sugarlands to the top, about 1:48

55 minute Spin class: 6×1 minutes, ascending power from 220-450 arg; 8 minutes at 350; 5 minutes at 370; 8×30 seconds, 15 seconds between at 400; 6 x 1 minute, 30 seconds between at 400; then more high cadence at 130-140 rpm, 250 watts 55 minute Circuit class: 15 minutes strength work; 15 minutes of

I don’t use Strava. I see what people like it but I don’t want to feel like every ride is a contest, and I would. I save it for the races. http://trainright.com/stop-is-social-media-ruining-your-bike-ride/?utm_source=CTS+Newsletter&utm_campaign=0a0763322c-EMAIL_CAMPAIGN_2017_09-21-social-media-syd-schulz&utm_medium=email&utm_term=0_9d08d48022-0a0763322c-106443499&mc_cid=0a0763322c&mc_eid=7cc4bcc2b1

I didn’t ride the time trial but I did ride 30 miles on the course in my time trial position in 1:20. I just wanted to make sure that I could hold the position for that long. I was slightly lower in the saddle and had the bars up just a little. It felt fine.

http://trainright.com/6-worst-pre-workout-foods-habits-cyclists-runners-triathletes/?utm_source=CTS+Newsletter&utm_campaign=804c1921e2-EMAIL_CAMPAIGN_2017_09_16-6-worst-pre-workout-food&utm_medium=email&utm_term=0_9d08d48022-804c1921e2-106443499&mc_cid=804c1921e2&mc_eid=7cc4bcc2b1

Used Heekin from Eastern Avenue to the flat section of Principio that runs by the playground in Ault Park; this takes me right to the point where the downhill starts; held 411, 412 and 408

Rode a rather lackluster 23 minute effort i the cool 57 degree wet weather. Only had 14 minute warmup due to the rain which did stop around the time we went off. Had some asthma problems. Power was in the 340 range. Resting HR this morning at 38, so thats good.

My go to route with just a little variation near Fayetteville and on to Blanchester. Pretty fast ride at 5:21 with only one star at mile 68. Average power at 218.