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.

I used the climb to Fighting Creek Gap (Laurel Falls Trail Head) starting at the park boundary with Gatlinburg for the first tempo effort. Took me exactly 23 minutes from the park border to the top averaging 295 watts, HR around 145. The next effort started at Sugarlands and went towards the Chimney Top picnic

Another night right at 27 mph avg. Rode with just one other rider at 5:30 and then timed the other 26 riders at 7:00. A little hard to get motivated with just one other rider on the course and with just one more event left.

Felt a little of yesterdays power test when I started off on these but settled in for some decent results: 325, 337, 335, 331 and 342. On the last one I had some other riders that I wanted to pass so I put in a little extra effort. Heart rate in the upper 140’s to

Todays efforts were just below 5 watts/kg at 4.94. Need to reach 385 watts average to be at 5. The one hour power at 341 would be around 4.4 watts/kg.