Held from 413 through 435 with an average of 420. Did these inside where shifting on the Indoor 400 isn’t as rapid fire as outside but still comparable to other efforts in the past inside. Skipped the indoor tt due to illness.

We spent a week in Colorado Springs and in that time completed the 30+ hours of training at the USAC headquarters. After 5 years as a level 2, over 250 CEU’s, and now this, I’m one of just two level 1 coaches in Ohio and about 250 nationwide. We covered a lot of gorund in

This weeks spin class allows all of the riders to try 3×2 minute efforts, 1×10 minute, 5×1 minute and 5×20 seconds. One goal was to take the approximate average of the 3×2’s and then hold 90% of that for the 10 minutes (pretty doable). Another goal was to use the 10 minute average power and

Rode some 20 minute efforts on Monday (322-325 on each) and did 3×15 inside today, 317, 322 and 324. Holding right around 4.2 watts per kg. Did one circuit class this week and two lifting sessions on my own. Hope to get in a long ride tomorrow.

Did 4×12 minutes yesterday at 321-325 on the way to Ripley, Oh. took it easy today with some light riding and then 90 minutes of hiking. Downloaded the 7 articles for the upcoming clinic in Colorado Springs. Lots of interesting thoughts on how to set up training plans (linear, non-linear, block) and what makes a

Another great exercise for the cyclist and so many options to consider for the simple fact that they give us the chance to work outside the saggital (right/left) plane. All of these can be done with a selection of light to heavy weights, with and without curls. forward lunge: pretty obvious, alternate sides of work

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