did this as basically one solid hour effort with just a few breaks for lights; avg 305, NP 320 for the entire ride; felt great even with having done my early morning spin and circuit classes

The Rules of Rest By Jason Gootman and Will Kirousis Do you ever watch nature shows and notice how much time the wild animals sit around doing nothing? Do you ever wonder how your “lazy” house cat, Frisky, can jump 10 body lengths up onto the windowsill? Sure, his body is constructed for that kind

rode my 8am spin (lots of upper end endurance range, some steady state and tempo for short efforts) and then did my 9am circuit class followed by these tempos efforts outside on the local crit course dodging some snow and ice but with temps in the 30’s; held 325 and 323

Rode a 14:35, tied for my best ever and where I finished last winter in February. Power on the CompuTrainer showed 380, my Stages showed 389 or so. I forgot to hit it at the end of the effort, as usual. Cadence at 97 and HR avg at 168. If my 100% effort would be

Hi Peter, Thanks for talking to me this afternoon as it was very motivating. It is good to hear that you think that I am on track with my progress. It is also very interesting to get your perspective on the different training exercises that you have me doing on a regular basis and what

Give me six hours to chop down a tree, and I will spend the first four sharpening the axe,” Abraham Lincoln once said. Many cyclists embody that axiom and believe that success correlates directly with volume of preparation. But while success often comes to those that train the hardest, the axe of preparation cuts both

Spent from last Saturday through last evening in NYC. While there I spent about 3-4 hours per day walking the city and specifically Central Park. Also hit the Manhattan Athletic Club three times for 90 minute efforts on their bikes. No power on them but I used perceived effort to do some 4×6 muscle tension,

The file shows my early morning ride while I read my newspapers followed later in the morning by the one hour tempo at 296 watts, 146 avg HR and 80 rpm. Thats a long grind inside!

I use these and many others in my classes and personal training and in my own training. These are not just for the winter months but for year-round fitness. Strength Training for Endurance Athletes Squat combo: weights by side, squat to floor, bring up to shoulders and then press while going up on toes; 2-3

Used the Ault Park course for these and held 322, 22, 321 and 323 with HR in the the mid 130’s to low 140’s. Did one hour circuit training last night and will do the same tomorrow preceded by one hour spin class.