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

Saw these on the schedule and was looking forward to them…and hey didn’t disappoint. A total of 18 efforts in blocks of 6, 45 seconds each with 15 off, 5 minutes between the sets of 6. average power 395-380-401-391-401-396……396-390-397-405-399-416……399-414-397-405-411-427

Pretty much the same as last year with the addition of some national events: Cleves Time Trial Series: win the 55-59 and get back into the 21’s even if a 21:59…been several years Blue Streak: at least one time around 21:30 Senior Games State 5k and 10k: gold in Ohio, Indiana, Michigan, Kentucky and Florida

I subbed the 8:15 am spin today and we did a lot of 30 second, 1 minute and 3 minute efforts. Power was 500+, 400+ and 300+ on these. At lunch I hit Ault Park for some intervals of 5×1 minute and 5×30 seconds at 515, 528, 531, 511 and 520 followed by 637, 627,

low rpms, 60’s, and just grinding that out for 3×10 minutes, 304-5 on each

http://trainright.com/busting-myth-winter-aerobic-base-training/