With the temps well below zero, these were inside. Held 118-121 on the 4 90 second high cadence efforts. Really no problem with those. Could push it closer to 140-150 if needed. Then did 3×1 minute steady states at 330 each as a warmup for the 3x5k efforts. Held 350, 356 and 362 with just […]

After the Wednesday morning hours spin and hour circuit we headed to Tennessee. I did get a late afternoon/evening ride. A little cold with temps in the low 30’s but glad I got it in as it rained all day Thursday. Took that as an off day and went to American Hustle. On Friday with

I warmed up with a few 115-120 high cadence efforts (power around 170-180), hen 3×1 steady states at 330 and then did three simulated 5k time trials holding 353, 356 and 356. HR was actually pretty under control at 90%. Could push these more and be upper 360’s, maybe higher, especially if outside. For now,

Finally got outside to do some riding and did Sundays scheduled interval today which makes this the third day in a row for intervals. Tomorrow will be an off day. Todays 5/2/5/2 x3 went 322/345/324/356, 326/350/320/358, 316/342/307/354. Started to lose power on the last set but overall made up for yesterdays inside debacle on the

Todays efforts were over/unders with the pattern being 5 minutes at steady state/2 minutes at about time trial pace and that pattern repeated twice within each of the four efforts. So, each effort was 14 minutes with the 5-2-5-2 pattern. I took 4 minutes between each of the 5-2-5-2 efforts. The results looked like this:

I recently started working with the University of Cincinnati Cycling Team. We’re just now in the process of having each member submit information on their previous training and racing experience and will start the coaching January 1. Hope to have about 14 or 15 members set up with their personalized calendars by then so they