Had a great time this past weekend with the Upper Arlington High School Cycling Team at their Development Camp at Deer Creek State Park. We arrived on Friday and were treated to a meal cooked by the team with the help of a dietician guided shopping trip to Whole Foods the night before. On Saturday

I used Heekin Avenue from Eastern to Ault park for these as its almost exactly three minutes. With my triple I can maintain 90+ rpms even given the 12-15% slope on the lower section. Held 424, 397, 397, 389 and 393. Pretty much in line with previous efforts.

Did day two of these today. I used the tt bike and held 401, 403, 400, 402 and 389. Had the HR monitor on but the data is messed up. Too close to an airport that causes it to go crazy. Speed looked good at low 25’s to close to 28 mph and that without

101 miles, 10,800′ of climbing, 5000 calories burned; Gatlinburg to Newfound Gap to Cherokee, NC, back to Newfoundland up to Clingmans, down to Sugarland, out to Elkmont and then back home. Exhausting ride with the wind added in.

I rode my 8:15 spin class (55 minutes), then did my 55 minute circuit class, then drove to Tennessee and rode 90 minutes with one 21:30 minute tt effort at 351. On that, the first 8 plus minutes were at 340 and the last 13 at 357. Within that last 13 the final 6 were

Started in the rain and used the crib course at Ault Park. Not my favorite for 15 minute efforts but better than being 10 miles away when the storms come through. Held 347 and 342 or about 5-10 watts below what I want to hold at the tt in a couple of weeks. Should be

Started off Saturday with 10 miles inside around 7am and then hit the road at 8am for 102 miles through Higginsport, Georgetown, Felicity and back to Cincinnati. Did that ride in 5:10, about 220 on the power avg, 4000′ of climbing. Taking today off.

I used Riverside Drive from Delta to about the barge terminal near the railroad overpass for each of these. I’m ahead of schedule this week but I assumed we wanted two days in a row on the intervals so I did the 6×5 steady state today. Using my tt bike, I held 342( west bound;

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