Did 4 x 60 seconds high cadence at around 120 each and then three five minute efforts with 2 minutes tempo, 2 minutes steady state and then 1 minute tt pace: 288/330/358, 300/331/367, 300/331/365. Will be shooting for 365-370 tomorrow for the 10k event.

Took yesterday off and today did my spin class and circuit class for two hours at pretty high intensity. Spin class was a mix of climbs and steady state flat road efforts. Circuit class, with a record 45 attendees, was a lot of strength work with a few 5 minute ploy efforts. Tomorrow will be

This is pathetic but not surprising. I suspect there are many more who have been dominating well beyond what seems possible given their age. RALEIGH — At 62, David LeDuc was the aging – but often still invincible – king of bicycle racing in North Carolina. The lean, 21-time national champion and 2001 age-group world champion

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,