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

Did these inside as it was just a little too cold to head outside (low 30’s). Held 320 over and 290-300 under for 2 minutes over/2 under /2 over /2 under, three sets. Not my best effort as fighting a slight cold but ok for December. 

60 seconds, 45 seconds, 30 seconds, 15 seconds, with same time between as in the interval, 2-3 minutes between sets had time and will not be doing my late day circuit class; had to fast from what ended up being 9pm last night until noon today for a doctors appointment; had a late breakfast and

Did these today given the travel schedule. Legs weren’t totally recovered from last nights strength class but overall not too bad: 452/507/498/588, 503/???/521/588, 500/492/544/602, 513/540/505/584, and 498/527/549/618. Might have been pacing myself a little too conservatively. The pattern was 60 seconds on and off, 45 on and off, 30 on and off then 15 seconds