read this in the latest Fitness Journal…when those who successfully control their weight were surveyed…. 78% ate breakfast everyday 75% weight themselves at least weekly 62% watch less than 10 hours of tv per week 90% exercise at least one hour per day

Rode about 45 miles on the Old Mission Peninsula today with a 38 minute effort at tempo, 297 watts. Bike shot is at the lighthouse, just shy of the 45th parallel. Hope to do 100 tomorrow up to Northport, Glen Lake, Sleeping Bear, etc. Did 40 yesterday on the Leelanau Trail from Traverse to Suttons

Rode out and back on the Old Mission Penninsula. Did a 52 minute steady state at 319 into the wind on the way out. Total of 38 miles and normalized power at 285 for entire ride. After two tt’s and now this, will ride easy tomorrow.

Rode Cleves (22:29, 348 watts) and Blue Streak (21:40, I think, and 351 watts). Pretty happy with hose two efforts. made some changes to the position on the Giant Trinity, primarily lowered the bars and raised the saddle for a flatter back and lower profile. Feels pretty good with no loss of power. Reading a

Another windy and hot (90) and humid evening. Held 353 watts, 22:41 for the 10.25 miles. Certainly not the effort I put out in Canton last week but a good night of training. Weight is staying in that 168-169 range. Really enjoying the Isagenix products. The IsaLean shakes are fantastic. Also added the Stages crank

DT Swiss R450 wheels, Salsa skewers, 12-27 Shimano 10 speed cassette, PowerTap SLC hub 32 spoke…shipping not included

did a set of 8×3’s, in groups of 2 x3 with just 30-40 seconds between the two and then 3 minutes until the next pair; only did this as I had limited time and want to ride a long one tomorrow: 351/360, 356/359, 359/348, 341/334. Took yesterday off completely. have my weight down as low

First place in the 5k today with a 6:57, I think. Slower than last year with rain and wind. Still, held 399 watts average, 946 max watts, 93 cadence, 5.2 watts/kg, 26.8 mph. The turn on the wet road, and the turn in general, is a real average killer on the speed. Very tight road

This might be the best tt I’ve ever ridden. My time was exactly the same as last year, 13:02, but we had more wind this year. Average power was 378. The first 4 minutes were 403, next 4 minutes at 341 (some slight downhills, tailwind for a mile or two), and then about 5 minutes

Rode Cleves again and posted a 22:31, 27.4 or so. Have done two days of 7×3 steady states while here in Tennessee with power in the mid 320’s. Included them in some longer rides in the mountains and did todays after hiking 10 miles. Will get in some more miles on the bike and trails