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

from Ben Greenfields website…check out his books….he offers some great training and nutrition tips that may surprise you They hurt, they slow you down, and they negate months of hard training by costing your precious time in a race. To fight cramps, you’re told to stay hydrated and consume lots of electrolytes. You’re not alone.

http://www.fox19.com/clip/12122441/desk-workouts-cincinnati-sports-club?utm_source=site&utm_medium=meganav&utm_campaign=meganav

January 27th, 7:00 pm at the Cincinnati Sports ClubDawn Weatherwax from Sports Nutrition 2 Go fueling before, during and after events and how to eat healthy during the day Free! Just need to register with me at pwimberg@aol.com….already at 75% capacity for the room.

Only exercise today was walking the dog a few miles late in the day. Will go at it tomorrow in the 8:15 indoor cycling class and the 9:15 circuit class. Having a slight taper for the weekend indoor time trial at Club 51. These are good test of where my power for a 10k sits

This is the time of the year when I meet a lot of athletes bringing their training indoors or contacting me regarding upgrading their self-made plans. The one thing I see is the lack of intensity in their training. I think this is due to the fact that it just hurts to do it and