Todays efforts on the same course were 383, 380, 381, 373, 372, 384 and 374. Tomorrow we have the 15×1’s. Should be fun.

answer to question from team members on how to compete in crits Good questions. I’ll offer some of my thoughts on this. I know training ideas are open to debate and this group email is great for these discussions. HR training zones can be a valuable training tool. When HR monitors first came out they

Did the first day of the 7×3’s using Heekin Avenue from Eastern to Ault Park. With a 10 minute warmup and 5 minute cool down I was on the bike about 50 minutes. Average power for the intervals was 398, 382, 377, 372, 378, 371 and 372 and normalized power for the entire ride was

Rode a 22:16 or about 27.6 mph for the 10.25 mile course. It was good for second best with the fastest time being 21:29 or 28.6 mph, the third fastest time in the 40 year history of the time trial. this moved me back to fourth all time. Oh well. Not sure at 51 that

After last weeks light training we’re back at it this week. On the schedule we have the time trial on Tuesday and then on Thursday and Friday 7×3 power intervals. On Friday we have 15×1 power intervals. Haven’t done these in a long time so curious to see where I am on the power. On

Week four of the 22 week series was held tonight. Much like last week the wind was pretty consistent from the south which hurt the front half and helped the last half a little. I was 3 seconds faster with a 22:25 or 27.44 mph average. Looking back at the last 16 years of times

Spent about 7:15 on the bike yesterday with a ride from Cincinnati to the Augusta Ferry across the ohio River to Augusta KY. From there it was on to Maysville, Ky, across the Simon Kenton Bridge to Aberdeen, Oh and back to Ripley, Oh. From there it was back to Cincinnati. That was about 115

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