This file contains the last two days of rides. The last half is todays effort with 3×3 minutes at around tt pace with average power at 351, 361 and 363. Feeling pretty good for tomorrows effort. 

Here are some things I do to remain safe on the roads: 1. Always wear your helmet, even when just testing your bike in the driveway, riding between your car and the registration booth at a race/event, etc. Always put the helmet on. 2. Use lights always: We have daytime running lights on cars so

Decided to go outside today. It was a brisk 33 degrees. I had my new arctic-ready pants, my lobster claw gloves and multiple upper layers of both thermal and wind protection. And still, 6 hours later, I’m still cold. I’m going to use our hot tub like a human crock pot later tonight. Anyway, I

http://www.wcpo.com/news/local-news/hamilton-county/anderson-township/bicylist-struck-in-anderson-township-hit-and-run-police-say

Sunday, January 31, 2016 on WLWT here in Cincinnatihttp://www.wlwt.com/news/training-for-the-flying-pig-how-to-avoid-common-running-injuries/37744010

and then in the evening WCPO stops by the house to discuss bike safetyhttp://www.wcpo.com/news/local-news/hamilton-county/anderson-township/bicylist-struck-in-anderson-township-hit-and-run-police-say.

Leg Power For A Better Brain  The brain seems to age more slowly when your leg muscles are strong. This finding comes from a 10-year long twin study in the UK that looked at a number of health and lifestyle predictors that can influence brain health. The researchers from Kings College London measured thinking, learning

Sunny and 44 degrees so I went outside. And, it may rain tomorrow. Did these with just small breaks after a 10 minute warmup. Total time in the intervals was about 43 minutes with power from 330-350, cadence low 90’s. Felt great! And nice to get outside. Normalizepwoer for 70 minutes at 303 watts.

We drove to Gatlinburg Wednesday, Asheville NC on Thursday and then back to Cincinnati Thursday night. Once we got to Asheville the forecast was for 12-18″ and the concert we were supposed to be attending tonight was canceled. Oh well, it was a good off day. I did the 40 minutes at steady state today

only had 60 minutes so I did 7×5 minutes with just 2 minutes between; power was 330, 333, 329, 329, 328, 329, 328; cadence from upper 70- to mid 80’s; tough to do on the inside bike as cadence is just too low.