Busy week so I didn’t post much but it was typical as far as training: Monday spin in the am and circuit in the pm; Tuesday off; Wednesday spin and circuit consecutively in the am; Thursday off; Friday, 3×12 minutes at 330+.  Took my Giant Trinity in to the shop to replace the tires. I’ll

Rode a 14:28, my best ever at that event by about 6 seconds. CompuTrainer had me at 389 watts. HR at 168 avg, max at 180 (known max of 182). Cadence at 94. Had a good warmup and felt very steady from start to finish on the tt. I stayed focus on the power on

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.