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.

Strength Training for Endurance Athletes I use these in my classes twice a week. I generally avoid machines as they target specific muscles and these work several muscle groups at once. Squat combo: weights by side, squat to floor, bring up to shoulders and then press while going up on toes; 2-3 sets of 12

Given my schedule tomorrow and Saturday (out oftown) I did the 3×30 today. Actually made it more of a non-stop effort. Avg power for the entire ride, 1:49, was 301, NP was 311. The 90 minutes was likely around 313-315. Only stopped for lights on he ride to downtown and then out to 9 mile

I watched a couple dozen people work out today in my classes but other than that it was an off day. Walking the dog was about it. ready to get back on it tomorrow.

I did the 3×30 tempo’s today as my Tuesday schedule is full and its going to rain most of the day. The first 30 minute effort was inside as it was raining today. I held 286 watts. It cleared so I headed out and did 1×60 at 312. Will do some lifting later today in

100 miles plus today with Sean McGrory. Started in Point Pleasant (where Chris Carville saw my truck along the river across from Grants Birthplace and sent me photo’s…is he stalking me?), took the ferry to Augusta, headed south on 435 before going northeast into Maysville, across the Simon Kenton Bridge to Aberdeen, north on 41

Due to the cloudy, drizzling weather, I did these inside today. Averaged 293, 294, 295 each of the 20 minutes with HR at 139. 144 and 145. All in all, everything pretty much right in the zones. Will get that power up to 310-315 soon enough.

This is the time of the year when athletes start to consider hiring a coach. They’ve wrapped up their season, unless doing ‘cross, and want to improve their results in the upcoming year. I’ve been coached now for over 12 years and have been coaching others for 7 and there is a pattern I see

Rode a 22:11, 27 mph, at 364 watts avg with a 20 minute at 368 avg. Not bad for late in the year on another very windy evening. Will start working with my coach on setting up the winter training program with the idea of maximizing the power over the shorter courses for the state