I did these late in the day so to avoid traffic I used the steep climb near hour house. I did six almost four minute efforts at 370-390 with a burst on the cadence at about the 2:00 mark on each effort. Not my best power on that hill but my legs were pretty cooked

Warmed up for 30 minutes in my basement and drove out to a road that would allow me to do this with no breaks. Worked out well. Average power at 363 and cadence 88. That power is better than some of my early efforts at the Cleves course. Cadence is a little low but that’ll

http://home.trainingpeaks.com/blog/article/adjusting-your-functional-threshold-power-for-indoor-riding?utm_source=cyclingaustralia&utm_medium=newsletter&utm_content=athlete&utm_campaign=partnercontent16

From RoadBike Rider, March 10, 2016, by Coach John Hughes Max Heart Rate Doesn’t Show Cycling Fitness Imagine two club riders: Joan is 41, so using Dr. Milkin’s formulae her calculated max heart rate is 171 bpm. She started riding when she was 25. Jim is 55, and his calculated max heart rate is also

Here is how today went: Rode 30 minutes before spin class at an easy pace, 120-140 watts. Rode the 55 minute spin class. We did a lot of big cadence (110-120) efforts with varying wattage ranges (mine were anywhere from 250-500). Came home and took the dogs for an hour hike and then did the

Here is the data for the 4×30’s/high cadence efforts and the end/tempo/ss/tt/end effort: 464 watts/125 cad, 455/127, 456/120 and 449/124 on the 30 second efforts. I then took a few minutes at low endurance and then did the continuous 5 minutes at 201, 3 at 315, 2 at 349 and 1 at 375 and then

I did the 5×20’s first. I took 3 minutes instead of 2 between, not because I was tired just because I couldn’t remember what the time between was. Old age is a horrible thing. Anyway watts/cadence, 376/141, 406/139, 413/138, 442/135, 435/137. On the 3×4 minutes I held 344/95, 348/93 and 351/92. had fun with all