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

Spent just under three days in Tennessee last weekend and rode a little over 100 miles and hiked about 20. Temperatures ranged from the mid 20’s to mid 50’s. Hiked and rode in the cold/snow and sun/mild warmth. 

Nice long ride from our house in Gatlinburg to Cades Cove, once around the loop, and back. Felt great. That’s probably the longest ride I’ve done since late December. Considered going longer but didn’t want to overdue it. I’ll do some hiking on Sunday before driving home and will do some recovery miles tomorrow evening.

HOW MUCH SHOULD YOU TRAIN?  By Coach John Hughes How much should you train? The answer: Probably not as much as you think. My friend and fellow cycling coach Neal Henderson says that 65% of the athletes he sees train too much, 25% train too little and 10% get it right – the pros who

I listened to a USAT webinar last night and given how most of us are pro’s so time is of the essence, these are the key take-aways: Quality over Quantity: an hour of intervals well above race pace is better than 4 hours of mediocrity Its not about volume but about how well you recover:

I used the crit course so I had some consistent up/down on these. Held 335, 330 and 309. Kind of died on that last one. Cadence did go up from 85 to 87 to 90 on each of the 12 minute efforts. I think I just couldn’t push he bigger gear up the hill so

The current issue of ACE Fitness has an extensive article on strength training. On a local tv interview I mentioned that endurance athletes who just can;t seem to find the time to fit in strength training should give up a run, bike or swim. I know, blasphemy, but it’s true. According to the article here

I did the 3×12 steady states today along Riverside Drive. I was little sore from yesterdays strength class but not sure it affected my power too much. You’ll find the 12 minutes broken into 2×6 with 15 seconds between as I did the u-turn in the road. I took 3 minutes +/- between the 12

With temperatures headed into the upper 50’s and near 60 this weekend, after 4″ of snow just two mights ago, there should be some opportunities to get outside to ride. After several weeks inside doing all of my interval training, it’ll be nice to see some scenery going by. I’m optimistic that my power outside