Interesting course on the Waterford Motor Speedway. Lots of turns on each 1.5 mile lap and lots of rider as we had 30 second start time gaps. I was on the course for 13:54, the best time in the 50-54 and I believe a state record, and had to have 20+ people out there with

Todays effort was good enough for the gold in the 55-59 and also a new age bracket record and overall mens record for that distance on that course from what I can tell. I held the previous record set last year at 6:51.2 and rode a 6:50 this year. Interesting to see that power last

Won the gold in the 10k today. Started off with rain during warmup and then it tapered off by the time we started but the course was still very wet. With 11 turns per lap and four laps I rode pretty conservatively through the turns but inched up the power when possible. Not as fast

After a nice long warmup I did these and held from 490-520. Using them to get ready for the Tuesday/Wednesday Michigan 10k and 5k state championship time trials 

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did 3×8 minutes at 85% of max HR in spin class and then the usual lifting and core in circuit

I decided to go to Dayton to do the Blue Streak TT. It was good to have a change of pace from the usual Cleves course. Out of 80+ riders I had the fourth fastest time (beaten by a 32 year old, 45 year old and 36 year old) and I won the 55-59 by

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MSR PC: What inspired you to write a book on the 50+ cyclist and what are your goals with the book?JF: I turned 70 last December. None of my previous big-candle birthdays—40, 50 or even 60— got my attention. 70 did. I had been thinking about it for the better part of a year. So