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

cold, windy and maybe some rain so did this inside: 2×15 at 294 and 292, 2×10 at 294 and 292 and then 3×1 at 476, 475 and 482

http://trainright.com/5-things-cyclists-dont-understand-strength-training/

Left at 7am and had a low temperature on this ride at 29. I hate riding in the cold. By the time I reached Loveland and climbed out of the river valley the temperature went up 7-8 degrees in about 20 minutes. It went to about 52 as I rode through the fields near Black

Certainly not my finest effort. I had a grade school reunion last night that I was in charge of so I didn’t get home until 12:30, slept horribly and was up at 5:30. I didn’t really feel tired on the bike but once we started I just had nothing. The CompuTrainer showed 355 and its

I did these inside. Held around 300 on the tempo efforts and 460-480 on the 1 minute efforts. Had some cadence variation as requested on the 15 minute efforts (every 5 minutes going from 100 to 90 to 100) but not so much on the 10 minutes, just kind of held the power. I do

Went outside for these. Only about 50 degrees but felt like getting out. Used the flat section of the Ault Park crit course behind the pavilion starting near the chicane on each side. Here is the power/cadence date: 394/110, 470/109, 471/109, 472/107, 447/110, 446/114, 477/115, 475/119, 461/116, 486/111, 490/114, and 450/116 for set 1. Set

I did these inside as it was too cold early in the morning (30’s). Pushed cadence above 125 on most, averaged from 26mph to 29 mph (second set mainly above 28) and power in the low 400’s. In a typical 30 second all out I’d be 600+ but looking more for that high blend of

377 and 384, inside. I always have some trepidation doing these inside. The 8 minutes seems to take 30. I was happy I held about the same as outside. The new bike is definitely more user friendly when it comes to fine tuning the power and the cadence is much more in line with what