In the last two days I’ve hiked about 18 miles and ridden about 80 here in TN. Great weather with highs in the 60’s. typically hiking in the am and riding in the pm. Did some intervals today that totaled up to about an hour at 310. Normalized power for 38 miles or 2:15 was

Did 4 efforts of 2 minutes at Tempo (avg 280 watts), 2 at steady state (avg 330 watts) and then one minute time trial pace at around 380 watts. Lifted last night for an hour with the circuit class and will do that again tomorrow along with riding the 8am spin. Will be riding in

Had four hours on the schedule so I went for the Ripley Century. Had the wind at my back on the way out and averaged about 21 mph riding at just 217 watts avg or about 2:24. Paid for it on the way back with the headwind. Took 3 hours to get back. Ended up

Warmed up for 20 minutes at 180-190 and then did 7 minutes at 280, 1 at 300, 7 at 280 and 5 minutes at 190. This was repeated three times so I ended up with about 90 minutes at 250 normalized power. Felt fine on these and really could have held the 280 for a

I’ve been using the Power Bar version for a couple of years. It basically buffers your muscles against the burn caused by the release of that hydrogen ion when the muscle contracts. Does it work? Seems to. As with anything like this its not like one day you find that you can ride way over

This is the post I made to my calendar for my coach just this morning. This is why schedules have to be flexible and why its always good to feel like you’ve done all of your training and a few days off schedule won’t matter. The last 48 hours has been pretty much a disaster. Spent

I’m only a few chapters into this book but it is really interesting. http://www.amazon.com/gp/product/1623361486/ref=oh_details_o03_s00_i00?ie=UTF8&psc=1