Kind of warm out, mid 50’s, with colder air coming later in the week so I went to the Ault Park crit course and did 10×1, power/cadence: 504/97, 502/100, 499/101, 489/99, 479/90, 493/97, 485/98, 478/103, 483/104 and 500/103. Felt good about the cadence and power not too bad consider yesterdays time trial. Will rest tomorrow.

Rode a 14:40, just 6 seconds off my PR. Held 373 watts, close to 100 rpm avg and 169 avg HR or 93% of max. Hit 180 over the last minute, 99% of max. Can’t say that feels good at all. Was fortunate to have the best time in my age bracket and overall also.

Even though its 60 degrees on a Saturday in December, I’m sticking to the plan of a recovery day after yesterdays steady state efforts and 50 miles. Will use the time to get some other things done around the house and garden.

Just noticed that I passed 280,000 lifetime miles last week….should hit 300,000 in early 2017.

Traditional aerobic base training needs to go the way of the dodo. Long, moderate intensity rides are fun and good to incorporate into training, but even if you’re a pro it is a fool’s errand to devote the winter to low-intensity training in the hopes of building a stronger aerobic base. For the rest of

These are the last efforts before the indoor tt on Sunday. Felt very good on these: 357, 361 and 369. I’m going to ride my Cervelo P2 tt bike at the indoor tt on Sunday. makes more sense to use that than a road bike.

Interesting article sent to me by a client. I’ve always considered one legged drills to be a waste of time and thinking of pedaling in circles the same. I think of the pedal stroke as a down motion. I do relax a little at the bottom. Its not a dramatic pull up at all, more

I renew my USAC Level 1 license every two years so I have to turn in my current tally. The requirement is 40 over two years and I’m happy to say I have 63 in that time. Some of the highlights: every ACE Fitness Magazine quiz, monthly, 2-7 quizzes at .1 per quizSafe Team webinar

feeling better, and it was in the mid 40’s, so I headed out to do these; each set of times represents 60, 45, 30 and 15 second efforts with the same time between (60, then 45, then 30, then 2-3 minutes between sets): 512/567/569/624, 529/537/586/661, 534/515/584/647, 508/514/569/651, 513/522/602/630…avg cadences between 97 and 102….NP for 55

Pretty cold weekend so I did some indoor rides with some tempo (20 minutes at 280). Certainly less on that power than I did outside in TN last week (310+) but HR was about the same so I went with it. With temps at 30 on Saturday morning, I decided to ride inside with an