Had a late evening with Looking East (my band) so I did the 2 hour endurance ride inside with some 90 second high cadence efforts. Set power at 210 for the entire ride. Will be at the Sunflower Revolution ride tomorrow as the emcee. 

Average performance. About 3 miles in I really thought that I shouldn’t be doing this. Just not physically or mentally into it and then I had a semi pull out in front of me around mile 8. Power dropped to 190 and cadence to 52. Still ended up at 360 watts, 27.2 mph average. Not

Here are the stats from todays events: 5k:  6:29 (last year 6:34), 415 watts avg, 88 rpms, 28.7 mph10k: 13:41 (last year 13:47), 387 watts, 89 rpms, 27.2 mph….that tight turn at the halfway point costs at least one mph 1st place in the 50-54 and overall. Last year in that bracket, 55-59 next year.

Pretty easy indoor ride with just four x 1 minute efforts going from 300 to 330 to 350 within each. Other than that, just very low endurance.

The stomps were using a 53/13 from pretty much a dead stop and just going for 15 seconds. Then I took 2 minutes at about 200-210 watts between each. I used the stretch at Ault Park behind the pavilion going clockwise. Power averages on these were 535, 525, 560, 566, 563, 570, 560, 576, 584

So-so night at 370 watts and 22:41 on the time. Power was good on the first 6 miles at 375 and 27.48 mph. The last 4+, usually the faster section, was just upper 350’s and 27.33. I need to push that up to 28 to do well on that course.

I like these. Short but intense. On the 3×20 seconds pushing cadence I held 124/225, 115/251 and 123/286. On the 3×3 minutes going up Heekin Avenue I held 409, 405 and 393. I’ve been using the same climb when we need a 4 minute effort (power usually in the 360-390 range) and I’m getting pretty

That was a tough session! On the 60 seconds at 110-130 rpms I held 113/346, 116/324, 118/337, 118/339. On the alternating 2 and 3 minute VO2 efforts I held 478/414, 452/401 and 432/360. I had 3 minutes between each. I really fell apart on that last one. On the stomps (53/15, in the saddle starting

CRAMPING: A CASE STUDY – THE PERFECT STORM, PART 1 By Coach John Hughes RBR Premium Member Tom D. recently e-mailed us an excellent set of questions on cramping based on his own ongoing issues with cramps. His experience and the myriad issues surrounding the prevention and treatment of cramps (along with the fact that

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