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

I just read in a cycling magazine the athletes who train in the cold, and lest say that would be around that freezing mark, would also be likely to have scarring in their lungs from the cold dry air. Long term, thats a problem. as much as training inside isn’t much fun, long term it

my notes to my coach: I took yesteday off and will do my spin/circuit double header on Wednesday (getting huge crowds, 35 in spin and 45 in the circuit…New Years resolutionists!) so I did the 5×12 today; totalled spaced out on the first one and went 20 minutes; I thought I had gone past 12 so