Felt great today. Held 343 and 340 for 3 minutes each and then 400, 393 and 390 or so for the 1 minute efforts Very much ready to go tomorrow. Looking at the previous FL results I see some guys riding 6:45 and 13:34 for the 5 and 10k so I’m going to have to […]

Rode the course three times. Very flat as expected (250′ of gain over 23 miles) and very windy. If the wind holds we’ll have it to our side and back on the way out and the opposite on the way in. I was hitting 27-28 mph at 230 watts and then 21 mph at 330-350.

32 minutes and 15 minutes at 302 (ok, 47 minutes but who’s counting) ….feeling very good heading into the trip….not saying it’ll be my best rides ever but for this time of the year I feel very ready to race a little bit

Dear Athletes,  I’ve added quite a few new clients in the last month and have had a lot of good questions re the training. Its good to assume that if one person is asking others may be wondering so here are some comments.  1. Endurance rides inside can be about 66% of the outdoor recommended

So, it was 35 degrees outside so I did this inside in 4-4-6-6-4-4-4-3 minute increments with just 1 minute between. I just couldn’t wrap my head around 35 solid minutes in the basement going at it. Not sure this was any easier but my power was pretty good. 4 at 342, 4 at 347, 6

Peaks Performance Pages from: Time Trialing – Truth or ConsequencesBy PCG Associate Coach Brian MurphyBrian Murphy is a new coach with Peaks Coaching Group (www.peakscoachinggroup.com). He is a USA Cycling Level 2 coach, a TrainingPeaks Level 1 coach, a certified Hunter Allen/Peaks Coaching Group coach and an active Masters racing com- petitor (Cat 2 Road

Inside again on these with 30 minutes at 290 and 20 at 288 and then 3×1 minute at 463, 459 and 469.

Rode to Clingmans Dome, 52 miles roundtrip, 26 up and then down. I did 23.5 minutes at 305 and 15.5 at 285. I started another and gave up at 8 minutes at 266 or so. I think that after Monday strength class, Tuesday 3×12’s, Wednesday two classes and the 6.5 hour hike yesterday I was

Low 290’s on both of these, inside. Looking to do some miles in the mountains on foot and bike over the next 4 days. 

Rode 30 miles inside today at about 200 watt with 3 x3 minutes, 3 between, at 385-390. Just wanted to see where I was on those with the upcoming Florida 5 and 10k events in a little over two weeks. Will want to hold 390-410 on the 5 and 380-390 on the 10 for 6.5