Used Heekin Avenue to do 6 four minute climbs at 55-50 rpms. Resulting power and cadence averages: 387/57, 373/55, 367/52, 405/58, 367/54, 367/52. Normalized power for 46 minutes was 324, and thats 5 trips down at zero power for 2 minutes or so. Racked up 1600′ in climbing also. I like these short but intense […]

note to my coach…..as close to sprinting as I get in my training rested well yesterday and slept well last night; beautiful day today, sunny and almost 70; used the local crit course; avg power and max: 679/779, 678/789, 715/778, 756/856, 758/844, 756/830, 783/879, 762/850, 749/828…did 9, just for fun; all of the numbers picked

Rode 100 miles yesterday from Pt. Pleasant, OH, across the August Ferry to Augusta, out on 415 and then back into Marysville where we crossed the Simon Kenton Bridge to Aberdeen, OH. From there it was north on 763 to 125, west through Russellville and Georgetown before dropping back to the Ohio River on 221

First, slowly but surely changing the name from CinciCyclingCoach to Wimberg Fitness Coaching. Have the new logo in place, secretary of state registration is in place, etc.  This week included one hour circuit class on Monday, more strength training on Tuesday (50 pull ups, 100 pushups, 75 dips as I taught my outdoor class….cold morning

Did both of my classes on Wednesday morning and then drove to TN. Rode 1:17 here, NP at 277 with 40 minutes at 300. Hiked 7 hours to start the day; according to my friend, that was 35,000 steps. Did these later i the day with 10 minutes at 60/325, 7.5 minutes at 57/315, 7

The goal here is low cadence and decent power. I used a hill near our house, Heekin Avenue from Eastern to the crest of the hill in Ault Park at the playground.  It’s a 4 minute climb so I did it 6 times. Breakdown on watts/cadence….343/52, 350/53, 359/54, 344/53, 363/54, 357/49. Ended up with 1600′

Julia, I rode the last time trial of the season tonight and posted the results to TrainingPeaks. I was considering doing one on Sunday but given the 4 hour round trip drive and cool forecast (upper 40’s to low 50’s), I think I’ll pass. Here are some of my thoughts on how things went this year:  State championships:

http://velonews.competitor.com/2015/10/news/road/book-excerpt-how-bad-do-you-want-it_387255 ditor’s note: This excerpt is republished from “How Bad Do You Want It? Mastering the Psychology of Mind over Muscle,” by Matt Fitzgerald with permission of VeloPress. Greg LeMond woke up in a strange bed. For a second or two he knew nothing more, his mind hovering in that narrative-free state of animal consciousness that

As part of my ACE Personal Trainer Certification I have to submit so many CEU’s per year. The monthly IDEA magazine is a great source for this given the quizzes with each issue. Its also just a great source of fitness ideas. I’ve been reading it for about 5 years. Here are some thoughts from

I’ll be putting on a time trial clinic on Tuesday, November 10th, 7-9 pm at the Cincinnati Sports Club. All are welcome as we discuss how to train for and ride time trials, where to spend your money on equipment, strength training exercises to use year-round, etc. This is applicable for triathletes also. Connect me