I won’t be able to ride tomorrow so I did the 4×15 today. Waited until the rain stopped and the headed out in the 46 degree temps. The last 20 minutes it was pouring again. Basically went non-stop on these. Held 291 for 10, 291 for 14, 290 for 10, 290 for 15 and the

I did these inside due to the rainy colder conditions and limitations on time. Held around 280 for each effort. Ideally outside pushing over 300. Have to admit that I wasn’t too motivated to do

I just heard that a Cleves participant and well know local crit/road racer was involved in a horrible accident last week that has left him paralyzed from the chest down. He was heading through an intersection in Mt. Lookout when a car turning left hit him. Certainly wasn’t his fault but bikes lose against cars

I did 10×1 minute, 1 between at 489, 507, 524, 506, 497, 499, 486, 498, 483, and 483 followed by 4 x30 seconds at 585, 573, 567 and 528; pretty tired by that last one so I stopped and road at home for a bit.

Came in at 22:22, 27.6 mph, 90 rpms. 354 watts avg. ..second fastest of the year for me….3 watts better than last week but 40 seconds faster…felt good to get in a fast time before the end of the season. Very calm night, good temps around 70 and had the camera crew for the movie

Took it easy the last two days after last weeks Tuesday TT, Wednesday spin and circuit class and late day ride in TN, Thursdays ride to the top of Clingmans Dome and afternoon hike, Fridays 72 mile ride to Cades Cove and afternoon hike and Saturdays hike around the cove. Just looking for a solid time

…and add in another strength day. Or, if you don’t do any strength training, use that day to start now. Strength training is so important for any age endurance athletes but especially those in he masters divisions. Adding strength training to your program only during the winter months is pretty useless as the benefits will

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