After the winter that wont end back in Cincinnati it was great to get out today for a ride that started with arm/knee warmers and gloves but ended in short sleeves and shorts. Temps went from the upper 30’s to upper 60’s. I started from our house at 10am and headed to Cades Cove riding

Had the opportunity to do some tempo efforts in Great Smoky Mountain National Park today. The goal was about 80 minutes total in the 290-310 zone. I ended up with about 70 total minutes over three efforts with power at 293, 299 and 291. It was kind of chilly with temps are 40-42 which isn;t

This weeks one and only steady states, schedule for yesterday but done today. Rather than the 4×12’s I did one 15 minute effort at 326, another 15 at 326 and then 18 at 320. Overall not too bad consider how lousy I felt just a few days ago. My weight is still way down at

I had planned on skipping the Colavita Time Trial on Saturday which turned out to be a good decision. The weather was pretty cold (in the 30’s) and the times were painfully slow. No need to have that kind of fun. Plus I was under the weather all day Friday and into Saturday with the

After Fridays rather weak 3×12’s in the low 320’s and Saturdays less than great tempo I was hoping for a strong set today and did it. Power was 327, 329, 329 and 328. I set the target power on the Cycle-Ops at 330 and held cadence around 85. I made it into a mini Allman

Finished out Friday with 3×12 on the steady states at 320-325. Saturdays ride was about 3 hours on the trainer (cold and snow flurries) with a couple of 20 minute tempo’s around 280. The power ideally should have been 290+ but just wasn’t feeling it after the 3×12’s on Friday evening and tempo’s early on

I used the local crit course Ault Park) and did 5 minutes at time trial pace and then 1 minute and power interval x 5 with a few minutes between. The instructions were to use a flat road and not a hill. Ault has a slight climb on each lap and a slight decent so