Did three 5 minute steady state but pushed them into tt range at 375, 383, 381…felt pretty easy really…registered for both 50-54 and cat 3 for Sunday; may err on the side of doing the longer cat 3 (20 mile) race; the 50-54 has two guys who have both been top 5 at nationals and

I wanted to ride my best time of the year on that course and I did. Pretty hot at 5:30 when I went off (92) and still windy but rode a 22:26, 356 watts, 97 cadence. Was shooting for 22:15 and will get there eventually but ok with tonights results. I held 363 for the

When tallying up the efforts for the day, even when it can’t be quantified with Hr or wattage data, I do take into account time working in the yard, walking the dogs, etc. Any type of activity is good for us and always better than sitting around and should be taken into account when planning

last ride on this trip; did 51 miles, 2:43; avg 240, NP 282; did three sets of 30 on 30 off x5, 5 minutes between the sets; 491/452/501/506/463, 499/517/476/477/491, 503/516/514/534/507 and one more 1:45 effort at 391; off tomorrow for long drive home

Awesome ride today on a classic Michigan day. Sixty six miles, 247 avg watts, about 5000′ of climbing on this out and back. Used county road 616 for a most of the way and covered Pierce Stocking Drive through Sleeping Bear Dune. Wish I could do this ride once a week through the summer.

Temperatures will range from 50-58 today with grey cloudy skies. Should be better the next two days so I’ll ave the long rides. Today I did 14 x 30 second efforts, 2 minutes between; power averages were 476, 511, 493, 515, 542, 536, 558, 531, 562, 545, 580, 577, 607, 549; NP for 30 miles,

Rode from Traverse City to the Leelanau Trail to Suttons Bay, onto M22 to Northport, south to Leeland, further south to Glen Lake, through Sleeping Bear Dunes via Pierce Stocking Drive and then back 616 to Traverse City through Maple City and Cedar for 105 miles, 240 avg watts, about 6000′ of climbing. Awesome ride!

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.