Did these today and will take off tomorrow completely. The 40 seconds at high rpms were 127, 127 and 129 (2 min between; power in the 240’s. The 3 min at 100 rpm was 330. The 3 min at 110 rpm was 307. The next 3 min at 100 rpm was 331. The last all

Inside. Definitely didn’t feel as strong as lats weekend. I was looking forward to these but once on the bike I knew my power was a little off. I did 1×20 and 2×10, all at 345. Not far off last week (2% lower) but expected better. I think the 100 mile effort on Thursday was

did a solo century through Loveland, Blanchester, Ft. Ancient, and back. Unlike the steady indoor pace you can get an idea of the erratic power output. Drops in he HR were just loss of transmission. I added on the last 12 miles inside on the trainer as I answered emails on my phone and read

wore the MyZone monitor from 6am until 9 pm…this included two classes, a walk with the dogs, office time, two hours with the big band this evening and other typical daily activities 

12 mile hike on 2-16-17 in Great Smoky Mtn National Park one hour circuit class plus the bike ride home on 2-20-17

low 500’s on all of them (501-519)

held 352 for 40 minutes inside….did this inside as its hard to find a 40 minute non-stop road around here

Mile 300,000 at the entry sign on my way out of the park today. Took almost 37 years. Includes over 200 centuries, longest one day ride of 225, longest two days at 335 (includes the 225), longest week at 535 (includes 470 on the Blue Ridge Parkway), most in a month 1500+, most in a

RECOVERY: THE KEY TO IMPROVEMENT IN CYCLING  By Gabe Mirkin, M.D. If you want to become stronger and faster and have greater endurance, you need to exercise so intensely on one day that you damage your muscles and feel sore on the next day – and then train at a reduced intensity for as many days