Just got back from 3.5 days in Tennessee. Rode 30 late on Wednesday and then did 100 miles on Thursday. Temps were in the 70’s so I went to Cades Cove, Tremont, Elkmont, Chimney Tops and the by-pass. Long day with a little over 6 hours on the bike, 7 total for the trip with

Rode 65 miles inside today with 3×20 minutes at tempo or 290 watts. Taking tomorrow off.

I was scheduled to do 3×20 minutes but just went for it and did one solid hour at 290. Still below the goal of 300 watts but for an inside effort, good enough. Have another 3×20 day tomorrow.

Rode 1 second off my best ever and I think I did that two years ago. The CompuTrainer showed me with an average of around 380+ watts or 4.9 watts/kg. I forgot, once again, to hit the INT button at the end so I didn’t get the exact start to finish but it looks like

Todays efforts were 4 minutes at steady state, 3 at time trial, and 2 at tempo wattage x 4. Held 320/340/284, 321/350/289, 320/347/289 and 323/350/291. Another day inside with the cold weather.

Dear Bearcat’s, I’m looking forward to our weight training demo tomorrow. We’ll be running through a lot of different options for lower and upper body, core/foundation, plyometrics, etc. Here is a link that has a list of some of what we’ll be looking at tomorrow: http://cincicyclingcoach.com/pdf/Circuit%20Training%20Exercises.pdf It looks like most of you have completed the