Todays efforts were 10, 9, 8, and 7 minute with 2 minutes between at steady state or about 319-334. Held 336, 344, 330 and 325. And hour of circuit later today and then an off day tomorrow.

Rode about 80 outside and 20 inside today. Averaged 218 watts on the outside 80. Off tomorrow and headed to the mountains of TN on Wednesday.

The schedule this week is 2 hours endurance per day with a long ride on the weekend. Have also been including one hour strength training in there on Monday and Wednesday. Big crowd in the strength class today with 43. That packs Room A at the club. Had about 25 in spin class. In spin

Today we started class with about 15 minutes of typical strength work with lunges, curls, presses, arm extensions, squats, pushups with rows, etc. Then we did some high high rate efforts of 5, 4 and 3 minutes with 1-2 minutes between. the 5 minute went something like this: 1 minute running off the back of

The weather was pretty nice, in the 70’s with some passing showers, so I did my 10×6 minute steady states on the way to Ripley, Ohio. Started them at River Downs and ended them about 10 minutes from Ripley, 50 miles from home. Power averaged right at 320 for all 10. Made it to Ripley

Put in an pretty easy 1:45 at 190 watts today. Same on the schedule tomorrow with each day on the weekend having 10×6 steady states. haven’t really spent time looking at goals for 2014 but certainly want to get back that added power that allowed some of those time trials around 28+ mph, especially the

Losing to the HPV and Matt Bole isn’t all bad. Rode pretty fast given its October. Was hoping for something closer to 28 mph but this’ll do.

commuting by bike: 6 miles noon spin at average 265 watts, 55 minutes 5:30 circuit class: tons of strength work, plyo and cardio 10:30: exhausted and fast asleep Last time trial tomorrow, Wednesday, in Dayton.