After yesterdays off day I had just 4×4 hill accelerations today. I used Heekin Avenue near our house for these. It has a steady 10% with a section at 14% and then goes to 5-7% to the top. The idea was to go 3 minutes at time trial power and then finish the last minute

Last night was the third Cleves Time Trial. As part of my warmup I did a couple of 12 minute efforts with 6 minutes at 340 and 6 at 350. I took my road bike with the PowerTap for these. The time trial wasn;t as fast as the last two weeks with my time being

After the 100 mile Smoky Mountain Century on Thursday we did a 10 mile hike to Ramsey Cascade on Friday followed by a great drive through Cades Cove where we saw 5 bears. We had planned to ride on Saturday before we left but it was raining when we got up so we headed back

Left the chalet today with the idea of doing 70-75. We headed to Cades Cove which roundtrip would put us in that range. When we got back to Sugarlands my brother headed home but I went up as far as Alum Cave, back down to Sugarlands and back out towards Elkmont and then home for

On week two of the 22 week series I posted a 22:12 or 27.7 mph. Off to one of my best starts ever in the last 17 years. The ramped up winter intervals (think back to the multiple weeks of 20 x 3 steady states two or three times per week, the 2×60 tempo’s and

Today was the SWOSO held in Mt. Airy Forest.Not a huge turnout but I have to say that the course was tough. It was shaped like a Y. For the one mile we went to the fork and back with a roundabout at the turn. I ran that in about 2:10 or about 27.7 mph.

Rode a 21:47 or just under 27.5 mph tonight in Dayton. Pretty decent for this time of the year but well off my best of 21:06 from two years ago. Good enough for 1st place out of the 112 riders and in the 50-54 mens Senior Olympic Dayton/Miami Valley race.

Rode the first Cleves Time Trial tonight and covered the 10.25 miles in 22:20 or about 27.54 mph. Looking back over the last 17 years that is the second best first night and only missed being the best by 2 seconds. Tomorrow night is the 10 mile Blue Streak.

Yesterday I started with 10 miles on the trainer before sunrise, then did the Cincinnati to Ripley and back ride with 221 to Georgetown/Old 68 to Ripley added on for another 114 and then added 11 more late in the day on the trainer. About 210 watt average for just over 7 hours. Today and