Rode a 22:42, 27.1 mph, putting out just under 350 watts. First time this year I had someone chasing me. Had a minute head start that they took 30 seconds off of. getting ready for the KY state senior it’s on the 30th.

Toda I ride a five mile round trip to gym where I’ll do some upper body and core. I’ll teach spin off the bike.  Then it’s home for a walk with the dog followed by an afternoon at the pool. Tonight it’s on the drums with the 19 piece big band at Devou Park.

Haven’t done these in a while. Took me a few to get the cadence down that would get the best power.: 561, 562, 621, 561, 603, 578, 592, 626, 568, 576, 599, 546 (car caused me to have a slow start), and 592 in the first set for a 586 avg;  590, 552, 597, 593,

Decent time for the 10 miles at 22:04, 27.2 mph avg and around 344 watts, just like last night. Windy evening with a headwind heading out the first few miles. On the way in that really helped add to the average speed.

22:50, just under 27 mph avg at 344 watts; not my most motivated effort of the year by far; only had three other riders at the early start time; past two in the first two miles and had sent a faster rider off first so I had someone to chase; caught him in the last

Took it easy the last two days with Thursday off completely and 90 minutes of low end endurance yesterday. Today I did 25 minutes at 333 followed by 10 minutes recovery and then 8 minutes at 324, 12 seconds at a light, and then 12 minutes at 330, all along SR 52 along the Ohio

Rode a rather unmotivated 22:42, 27.1 mph, last night at Cleves. Was having issues with my new Joule 1 that are now hopefully solved but had nothing but current speed to watch and just three other riders at the 5:30 start time. Passed them all by mile 2. The next 8 miles were lackluster. Did

Did 6×6 minute steady states with about 30-60 seconds between, in and out on Riverside Drive. Held 335-343 on all. Headed out for a century tomorrow. Leaving by 6:15 am and looking at right around 5 hours heading out and back to Ripley, OH.

Screen shot of tonights effort from the Cleves Time Trial, 22:20, 334 watts on a hot humid evening 

Very fortunate to win the 50-54 title today with a time of 32:18 for 14.2 miles. Tough course with lots of ups and downs. Very hard to establish any consistency of pacing. Max speed was 40, low speed was 19, had stretches at 28-30 and some at 24. Thats my 20th state gold medal in