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

Arrived in Tennessee to temps in the upper 30’s and sunny skies so I went for a ride. Held 374 at 92 rpm going up Fighting Creek Gap. Felt really good. Can’t wait for warmer weather and race season.

Hadn’t done this in a long time. Also rode inside for two hours first, one at 170 and one at 140 or so. I did these outside at Ault Park going clockwise starting each at the bottom of the loop, finishing behind he pavilion and coasting back to the star.Temperature was about 35 degrees. Avg

I did ride my morning spin and followed that with my hour circuit class so I hit these already feeling a little tired. I went for the high cadence and shifted through the power taking it up as the 30 seconds went by. Results: 430/106, 356/121, 360/126, 346/126, 374/127, 388/122, 433/122, 410/124, 425/130, 438/125. Will

Todays watts/cadence: 521/115, 524/115, 543/109, 549/106, 531/111, 538/109, 536/105, 541/101, 540/97, 538/98; dropped off on the cadence from last week; will work on that tomorrow