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

Did a modified version of the 4×12 steady state with 11 min at 347, 11 at 339, 11 at 347, 11 at 339 and then 4 at 342. I took about a 60-90 seconds between efforts so this was a pretty continuous 48 minute steady state. Felt very good. USed Riverside Drive from Delta to

rode inside in the morning, then went out for the 5×6 minutes using the crit course at Ault Park, and then back in to round it out to 50 miles; power outside: 361, 367, 372, 366 and 370; even with the Stages registering a little higher than the indoor, these would still be the equivalent