Took yesterday off and had time today for the over under. Wanted to use a flat road along the Ohio River but its flooded so I took the tt bike to the crib course. Not the best situation given the downhill on each lap. I was hitting 33 mph+ but power was still dropping on […]

Hiked 8 miles on Friday morning and then did some under/over intervals in the afternoon. These were 5 under, 1 over 5 under, 1 over x 3 with 5 minutes between each 12 minute block. Under power was 340 +/- and over was 400 +/-. Got up early today and did the 52 mile round

amazing ride by 30-34 Joshua Bozue and 55-59 Gary Painter http://www.speedy-feet.com/races/2015/0408/bs-ov.htm

8 Ways Strength Training Creates Change in the Body Strength training Many people start working out to increase muscle size or become stronger and capable of lifting heavier weights. Strength training with external resistance can increase strength and stimulate muscle growth simultaneously. However, there is a distinct difference between training for maximum force output (strength)

Rode the 10 miles in 22:04, 27.27 mph and somewhere in the mid 340’s on power. using a much more aggressive position with the aero bars lower as I’m trying to get lower and flatter. This time was about 4 seconds faster than last years first Blue Streak. Was first in the 50-54 and third

Hadn’t done the 2×8 minute field test since last fall so today was the day. Used SR 52 starting at River Downs heading out and then starting at Ten Mile heading back with 8 minutes recovery between. Held 396 and 394 respectively. HR averages were in the mid to upper 160’s with max HR at

http://www.acefitness.org/blog/5351/train-this-not-that-the-leg-edition/

Rode 113 on Saturday, 10 in early in the morning and then 103 starting around 10:30 going to Ripley and back. Averaged 226 watts on that effort. Also saw the bald eagles near Ripley. Did 13×1 power intervals today on the tt bike at Ault Park holding 493, 474, 472, 472, 450, 495, 495, 478,

I wanted to ride the Cervelo P2 so I went to the local crit course and did some 1 min on/off power intervals. I’m trying a lower bar position, about 1.25 centimeters lower than my Giant TT bike. One problem I had was the I left the bars too long so I really had to

Nice day in TN so I rode 101 miles. Took 5:50 to cover Gatlinburg to Cades Cove, three times around the 11 mike loop, and side trips to Tremont and Elkmont on the way back. Did two 24 minute tempo efforts in the first hour at 322 and 312 and then settled into an avg