Nothing too crazy here. I kept power pretty much at endurance pace and cadence as high as I could given the terrain (avg 210, 85). My 5, 10, 20 and 30 minute sustained power averages were upper endurance, 250-260. That completes my four hours for the week if we include spin class yesterday. I’ll hike […]

Great ride from Point Pleasant, OH to Augusta and Maysville, Ky, to Aberdeen, Oh and then north to 125 and on to Russelville and Georgetown before heading back to Point Pleasant.

I just ordered this from our shop sponsor, Montgomery Cyclery. I’ve been using the CycleOps Indoor 400 for a long time, probably 60,000+ miles inside in 10 years. The old Joule 3 died a while back and the Joule 2 just isn’t as user friendly. This Stages bike looks like a huge upgrade. And I

I had pretty good ride. Overall power was 368, cadence 89 and speed at 27.32 on a windy cool night. The first 5.5 miles was at 28.25/371 and the second 4.5 at 26.8/366. Power was;t too far off my best efforts of the year (371). Not a super fast night but felt strong. I did

did a quick set of 6×30 seconds at 617, 644, 624, 613, 633 and 612….wonderful day and felt like getting some high end efforts before tomorrow tt….90 seconds between on these also

Continuing Education Units obtained in the last two years for USAC, USAT and ACE 

 Couldn’t get outside today so Just did this inside: 2:20, 180-190 watts, 90 rpms. Got off the bike three times to grab some water.  

I listened in on an archived USAT webinar this evening by Jesse Kropelnicki on Mental Fitness. I can’t relate the entire hour here but I will present some of the highlights. A previous webinar that I did from his selection covered the four fundamentals of athlete preparation: training, nutrition/rest, fueling and pacing. The 5th component

Due to rain I did these inside. I set my computer for 300 watts on the 2×12 and held that at around 80 rpms. I then did 3×5 at close to 30 and 1×3 at 317. I took pretty short breaks between all of these, 2-3 minutes. The problem inside is the cadence. That bike

By Gabe Mirkin, M.D. No data exists in the scientific literature showing that any type of exercise weakens bones. Bone growth depends on the forces exerted on them by gravity and contracting muscles. So any activity or exercise that causes you to contract your muscles will strengthen bones (Medicine & Science in Sports & Exercise,