Went to Sports Nutrition 2 Go today for the BodPod test. Three years ago I was at 166.8 lbs with 16.5 being fat or 9.9%. Today I was at 170.5 lbs and 15.8 lbs of fat or 9.3%. I added 5 lbs of muscle and lost one lb of fat in three years.

On Saturday I rode with a guy I’m training for the Louisville Triathlon this summer. We did the 100 mile ride to Ripley, OH and back on Saturday with a short but steep side trip to Rankin House well above Ripley. We also were fortunate to see the bald eagle at the Brown County Water

There are time when I like doing these and times when I don’t Today was a don’t. hadn’t had these on the schedule since January. I used my usual course at Ault Park starting at the bottom of the hill on Observatory and going to almost the back of the pavilion. While not fun I

I used the same course as yesterday and held 423, 411, 417, 409, 414, 409, 412 and 412. A little tired after yesterdays efforts and last nights 55 minute circuit class but still higher than in the past.

I started today at 7:45 from our house in Gatlinburg with the temps in the 60’s already. It was spring until about 3800′ when the clouds rolled in. Around 5000′ (Newfound Gap) the view up the road was limited to less than 100 yds and by the time I got to Clingmans Dome at 6300′

Other than hitting some construction at the 2:30 mark this went pretty well. Average power was 345 for the longer portion. I may have stopped about 90 seconds shy of the 30 minutes. I know I can do better next time. Still, this is much better than I was doing 3-4 years ago. My out

I received this email from a woman who frquently attends my classes. Its important to note that she does the work and has earned these benefits. I just wanted to drop a word here to share something that you can appreciate and perhaps share with others in your instructions and coaching. As you may recall,