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

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