I used the same course as on Monday, Ault Park crit course in reverseI put more emphasis on the power than the cadence although cadence was ok: 584/101, 597/99, 609/101, 583/102, 608/98, 592/103, 599/102, 596/101, 594/96, 611/94. Feeling good about the start of the local time trials next week. I did find out that the

I did these today as opposed to Tuesday. I took yesterday off and will be off on Tuesday due to some meetings, and today was fantastic outside….puffy clouds, blue sky, a little breeze. I used the crit course and started each effort with some downhill momentum. Here is the power/cadence with the idea being to

Did the 100 miler out to Ripley Oh and back. Great ride along the Ohio River. Added bonus as Point Pleasant Oh was celebrating the 194th birthday of President US Grant.

I did Saturdays workout today. Here is the rundown: 30 seconds at 118/305, 30 at 331/125, 2 minutes tempo at 328/95, 30 seconds at 443/121 and 30 at 384/119. The 5x 4 minutes, on the climb near my house, were 390/09, 389/94, 386/93, 383/92 and 378/90. Not too bad on the cadence considering the slope

http://cyclingtips.com/2016/04/the-curious-case-of-oscar74-how-usada-nabbed-a-masters-doper/

Did this effort today as I had plenty of time. Here is the lowdown: 30 seconds high cadence at 115, 316 30 seconds high cadence at 114, 387 2 minutes at tempo at 329, 89 30 seconds high cadence at 109 rpm, 405 30 seconds high cadence at 121, 405 watts 4 minutes time trial

The first half of the ride was in Tennessee riding around Cades Cove twice and the second half at home on the trainer. I did about 14 of the 12 second efforts. Power averages were.. 572, 671, 677, 694, 746, 731, 613, 675, 675, 638, 658, 663, 789 and 655. Tried to use some of

I did a late day one hour ride at recovery pace (right around 160 watts….with the climbs its tough to keep it much lower) but did a nice 4.5 hour hike in the morning to Ramsey Cascade. Its one of my favorite hikes in the park.

By Gabe Mirkin, M.D. A new study from France shows that night-time fasting after intense workouts on alternate days helps athletes exercise longer and faster (Med Sci Sports Exerc, April 2016;48(4):663-72). This is an impeccable study in which 21 trained competitive endurance athletes were randomly divided into two groups and all followed the same training program. They

I did the 53 mile round trip to Clingmans Dome with a couple of 20 minute tempo efforts on the way up at around 290. Kind of cool at the top (45) but back up to 65 at the chalet. The ride up has about 5000′ of elevation gain. I wish I had kept track over