What Causes Muscle Soreness? By Gabe Mirkin, M.D. Your muscles should feel sore on some days after you exercise. If you go out and jog the same two miles at the same pace, day after day, you will never become faster, stronger or have greater endurance. If you stop lifting weights when your muscles start […]

I just finished this book. It provides a pretty good analysis of what happens to the 50+ athlete and how to minimize what is inevitably a loss of endurance and power. To put it succinctly, if you want to stay fit and competitive you have to keep strength training in the program and you have

Still inside given the 15 degree temps. Set the CycleOps for 290 on the 5 minute portions and 330-350 on the 1 minute. Outside, I’d shoot for 320 on the 5 and 360 on the 1 but we’ll get there. It can’t stay cold forever. First time trial will be at the April Blue Streak.

Wanted to see how I felt today so I did a modified under over. Did 3 under, 1 over (3/1/3/1) x 3. Set power to 290 under and from 330-350 over. Felt ok. I could certainly do the 5/1/5/1 that was recommended. Just didn’t want to stress my system too much too early. Plus, tired

Due to a nasty intestinal virus. Lost 10 lbs or about 6% of my overall weight, in 48 hours. No fun at all but finally feeling better today.Might even spin easy a little later on the trainer.

Still very cold here, like low 20’s for highs so I’m riding inside. The 20 minute tt inside and with the slight cold I have just didn’t sound like much fun so I did 10×2 power intervals. Avg power, 380, 389, 401, 401, 400, 401, 401, 398, 398, 396. Pretty happy with those all things

Did 5×6 minute steady states today at Ault Park. Basically did three laps at the desired wattage, one lap easy, and then repeated as needed to get the 5 efforts. Held 337, 351, 351, 351, and 345, Still too cold for my tastes with temps in the low 30’s.

I’ll be working with the Upper Arlington High School Cycling Team, the 2014 USAC junior team of the year, through the summer. Coach Alan Martin gets all of the credit for last years success along with the dedicated riders and parents. I hope I can live up to the expectations.

notes to my coach: I forgot to download Saturdays ride so its combined here with the time trial. Yesterdays ride was in Great Smoky Mountains National Park. It was 24 degrees when I started. I never ride in weather that cold but I needed 24 miles to hit 275,000 life time miles and I wanted