Reply to a client wondering about the benefits of strength training year-round: On the weight training, I would also take into the account the benefits of correcting imbalances created by cycling (rounded shoulders, rounded lower backs, only training in the right/left saggital planes with our legs, static position of the arms, forward position of the

Haven’t done these in a long time. The goal was simply a high cadence and some decent power. I did these inside: 400wts/130cad, 429/128, 463/126, 480/121, 487/121, 511/113, 520/116, 517/121, 526/112, 535/114. SHould be able to be well above 500 on all of these. Just took a couple to get into it. I know that

1. I have been doing the one minute intervals on a 25 minute climb. Am I better off doing them on the flats and taking more time in between in order to put out more power? I feel that on the flats with a little time in between I should be able to keep them

Sunny and close to 50 so I went outside to ride. Did these on a steep climb close to home, Heekin Avenue. Started at Eastern Avenue and made it just about to the Ault Park entrance at Principio on each. Held 422, 415, 404, 400, 411, 410, 414, 412. Pretty happy with those, and pretty

I rode inside for about 30 in the morning, easy pace, 160-170 watts, and did this ride in the afternoon; avg watts: 403, 403, 397, 407, 407, 399, 373, 386; tired on those last two.

Tough day doing these inside but they turned out ok with power at 368, 371, 372, 373, 375, 376, 373 and 378. Hope to do them outside tomorrow with the temps hitting the upper 40’s. Ideally the power will be up 10-15 watts. HR today was hitting that 94% of max or 107% of LT

Personally, I’m with the stretching is a waste of time camp on this topic. Proper strength training through full ranges of motion should provide all you need, in my opinion. Stretching Doesn’t Deliver / Why Stretching May Help You Stretching Doesn’t Deliver By Gabe Mirkin, MD Whenever I see someone stretching before cycling, I worry

from TrainingPeaks blog by Jim Vance, USAT Level 2 coach 1. Stop Ignoring Recovery What you eat, how much you sleep, the beers, it all affects you. The intensity you go on easy workouts is also vital. Without recovery, there is no training. The formula for training is Training = Stress + Recovery. If athletes

Place Racer Category MM:SS Avg MPH Peak MPH Avg Watts Peak Watts AvgWatts/KG Location Race Date 1 Hannah Stedge F19-29 18:19 20.30 26.22 198.67 293 3.81 Dayton,OH 2015-1-11 Place Racer Category MM:SS Avg MPH Peak MPH Avg Watts Peak Watts AvgWatts/KG Location Race Date 1 Marie Sparrow F30-39 17:25 21.36 27.16 232.37 412 3.71 Dayton,OH