Did these today with the idea of doing both of classes tomorrow, taking Thursday off and then doing the 20 minute time trial on Friday. I was a little tired after yesterdays tt and last nights circuit class but still averaged 455+ on these. Not sure I can get the leverage on the indoor bike

I took yesterday off so I decided to do the time trial effort today. I want to fit in the 10×1’s and second tt effort before I leave for California. I have to say that I was thinking of dividing this into 4×5 minutes or 2×10 since it was inside but once I got going

Great ride today with Sean and Brett. We rode in Hamilton. Clermont. Brown, Highland, Clinton and Warren counties over the course of the 102 miles.

Same course as Tuesday. Held 518, 518, 519, 500, 509, 501, 510, 508, 497 and 489 for a 507 average. An overall 10 watt drop on the average but pretty minuscule in the scheme of things. This ride is a great illustration of the difference between average and normalized power with 162 being the former

In the 60’s and not raining so I hit the crit course to do these. Felt pretty strong: 511-530-525-524-509-519-530-507-509-513, or 518 average. Looked back and found the same efforts from last April 29 averaged 505. I have a few more sets of these over the next two weeks so will attempt to build on them.

I did the 6×45 seconds, 3 sets: 440, 411, 415, 409, 407, 413….409, 408, 402, 401, 418, 421…..410, 417, 414, 424, 398, 418

Hotel gyms….better than nothing but not by much. Riding a LifeFitness bike with the bike motorcycle saddle that is set much to upright relative to the pedals and bars just isn’t much fun. I’m doing 60-75 minutes per day along with 30 minutes of strength training and plyometrics. The latter is actually more than I

Pretty much the same as earlier in the week without the super high or low averages: 398, 398, 402, 407, 401, 411……400, 402, 401, 406, 414, 405……405, 407, 412, 411, 414, 415

Had some time late in the day so I did another hour at 215 watts. I may go longer than 2 tomorrow. It’ll be inside as we’re in the single digits for lows and teens for highs. I’ll find out on Sunday what kind of bike access I have in Del Mar, CA either at

Great article from this week’s Road Bike Rider https://www.roadbikerider.com/latest-rbr-newsletter-2017/261-issue-no-743/2509-lack-of-fitness-not-too-much-sitting-shortens-lives