Another set of the 10-9-8-7 minute steady states with about 4 minutes between. Held 319, 321, 321 and 329 with 100 rpm on the last effort. Between this, an hour spin and hour circuit, time for a couple of days off.

Did these indoors and held 314, 320, 321 and 323. Heart rate upper 140’s to low 150’s. Always a challenge to stay focused on these for that length of time. I don’t get the big swings in power that occur outside but then again power isn’t quite as high as outside, maybe by 5-10 watts.

Definitely didn’t feel as strong as yesterday and had to cram these into a one hour effort. Warmed up for 5 minutes and did the 10 minute, took 3 minutes off and did the 9, the n3 off and the 8 and then 3 off and the 7. Held 312, 319, 320 and 327 (100

The plank: easy to do anywhere, little chance of injury as there is no over extension or flexion of the back and you can combine with a pushup for a two in one exercise Options: on your elbows and toes; on hands and toes; on hands and toes with one hand off the floor for

Did my 10, 9, 8, and 7 minute efforts at 319, 321, 323, and 330 respectively. The last one was at 100 rpm average cadence as instructed. Have to remember that I hold better power at the higher cadence! Did these inside to prep my mind ready for the pain of the indoor time trials.

One exercise I use with every client and in every class is the classic squat combo. Choose two weights, I use from 20-30 lbs in each hand usually, have a fairly wide stance with feet below the hips, take the weights to the floor by bending the knees not hinging over at the waist. I

Spent 3 days in Tennessee last week and did about 150 miles. Nothing spectacular in terms of big miles but great weather. Did 2×12 steady states today inside at 319m the low end of the range. Hadn’t done any efforts like that inside in many months. Getting myself redy for the long winter of indoor

I saw a post on FB regarding LeMonds comments recently about the proper punishment for Lance being a little jail time. While I don’t know that that is necessary I was surprised at the number of people ripping LeMond and defending Lance. Seriously? While Lance was the best among a field of cheaters he seemed