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

I started the day by riding with my 8am spin class. The forecast was for temps in the low to mid 30’s so I made them do the 20 minute effort on my schedule after about 15 minutes of warming up through various intervals. Held 310. Kind of hard to really go to crazy when

Cold day (mid 30’s) but sunny; used the same hill, Heekin From Eastern to the playground at Ault Park: 365, 368, 361, 363, 361, 363. Just under 2000′ of climbing in 55 minutes and normalized power at 297. Given the 6 x 2.5-3 minutes downhill at 0 watts, not too bad on the NP.

did the 6×4 minutes on Heekin Avenue today: 367, 362, 361, 363, 361 and 360; felt a little tired from yesterdays spin class and circuit class; also getting colder…low 40’s today.

I spent an hour today with a 60 year old cyclist looking to add strength training to his program. We spent time with minimal weights as we ran through squats to a press, lunges to a press and/or curl, side lines with a curl, forward lunges to angles, step ups and down, along with a

Had planned on spending the weekend hiking in Tennessee but due to a friends illness we canceled. Did just an hour of endurance today where I started at 150 watts and added 10 every 5 minutes until I was at 280 then backed it down to 220 for 15 minutes.  Will likely ride easy tomorrow