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.

I’ve had a lot of people ask me why I don’t use Strava. I guess my main consideration would be that I know what zones I want to train in to do well in my events so I concentrate on that and use courses that suit my training. I have to say that during training

I had less than 90 minutes but got these in and ended up less a couple of minutes on the last one; held 315, 330, 320, 328, 322, 321,321,321,321, 311; last one was on the climb back to our house; took less than 90 seconds between each effort as opposed to the 6 minutes noted

I held a clinic last night on Strength Training for Endurance Athletes. We went over the many reasons to do year round strength training (greater efficiency in your event or events, reduced chance of injury, increased longevity in your sport, etc) and a variety of exercises to incorporate and when to fit them into the

Rode another 22:45. Been stuck on that time for weeks. Here are some year to year comparisons. average speed for all rides that year: 2013 27.33 2012 27.52 2011 27.5 2010 27.6 2009 27.5 2008 27.27 2007 26.4 2006 26.6 (could go back 17 years total but no need) Last time I rode in the

Took off Saturday as it was raining heavy in Tennessee in the morning. After the Tuesday race, Wednesday two hour spin/circuit, and then late day Wednesday ride in the mountains followed by rides and hikes on Thursday and Friday, the day off worked out well.