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.

http://velonews.competitor.com/2016/01/video/video-does-crank-length-matter_392971

Some rain in the area today so I did these inside: 15 minutes at 308, 5 minuet at 327, 6 at 310 and 6 at 310 with 3 minutes between each. Decent effort, but would have been higher outside where I can push a little more rpm’s. The CycleOps just doesn’t seem to allow that

Weight gain: less time in bed means more time to eat and also increases the level of the hunger hormone, ghrelin Mood: lack of sleep increases activity in the amygdala which is involved in emotions like anger and rage Athletic performance: lack of sleep is linked to muscle atrophy as the damage done to muscles

I only had about 5 years of sleep last night. Stayed up too late watching the Bengals make fools of themselves and then had to teach my 8am class. Didn’t ride with them given the tt this afternoon. Felt just marginal during my warmup but still rode a 14:46, 12 seconds off my best, and

http://www.w8ds.com/RaceResults.php

Todays efforts were in preparation for the indoor time trial on Sunday. We do a slight taper for these since they’re a good test of mid-winter power and also one of the key events in the state time trial and nationals in 2017. I misread the instructions and did 3×5 instead of 3×3…oh well…felt good…held