Great trip to do some hiking and biking in the Great Smoky Mountain National Park for a few days. Rode about 150 in the first two days with about 12,000′ of climbing. Also did some hiking and plenty of photography with plenty more on my Facebook page. 

not a super fast time at 23:02, 26.9 mph, but power was decent at 351 avg; pretty balanced between the first and second halves also…kind of cool, not much wind.

As a part of Trainers Week at the Cincinnati Sports Club I’ll be offering a clinic on Monday evening the 21st of September on Strength Training for Endurance Athletes at 7:00 pm. We’ll be discussing the reasons for year-round strength training and not just during the winter months, how to work it into your year-round

Over the last two weeks I’ve used two different options for non-stop 55 minute indoor cycling classes. In one, we did nothing but climb the entire time with resistance varying from 5-10 on a scale of 1-10. Resistance on the Keiser bikes on the upper end went from 15-20, maybe 21. With the climbing effort

We have just three left at Cleves and I’ll do one more at the Blue Streak. After that, it’s the indoor tt’s starting in November and continuing through February. Good to have a break from the weekly grind at Cleves. If I do the last three I’ll hit 300 lifetime time trials on that course

Slow evening for me. I was doing some experimenting with position. Nothing drastic, just removed a spacer in my bars and bumped my saddle up a little just to see how it feels. Not bad position but also a night with a very high mold count. I just couldn’t breath well. A few miles in

338 watts at 96 rpms….rather lackluster performance….tired from the two it’s on Sunday and from standing for 3 hours last night at the Van Halen concert.

Rode a 22:43, just a second slower than last week, around 27.1 mph. Given my swollen left shin, I was ok with this. Tapering for the KY state tt this Sunday.

What a great course on Frankfort! Valley road along the Kentucky River, past massive old distilleries, winding, some small hills but also plenty of flat sections. The 5k had no turn around so it was very fast. Covered it in 6:34 or about 28.6 mph at 370 watts. the 10k was around 13:40, 27.7 mph,