I was scheduled to do 4×6 but did 6×4.25 since the hill near our house works well for that. The idea here is to stay in the saddle at 50-55 rpm. Its kind of like doing leg presses on the bike. Cadence averages went from 49 to 57 and power was around 318 or so. […]

Great day to ride a century and get in the 2×60 tempos. The first effort, divided into two 30 minute efforts with 3 minutes between so I could get through New Richmond, were both at 290 watts. The second effort, non-stop to Ripley after 10 minutes riding easy after the second 30 minute was at

Still too cold to do these outside so I did the one hour on the trainer at 280 watts. Lower than the efforts outside last Saturday but I’ll take it. Luckily I had the History of the Eagles on DirecTv to occupy my mind for the hour. HR was actually pretty low in the mid

Have to say that when I saw 2×60 minutes at tempo on the schedule I wasn’t thrilled. No way would I do these inside. Fortunately todays weather was pretty decent (40’s) so I got outside. Overall rode 100 miles and fit these in early in the ride. The first 30 minutes went from River Downs

Today was an off day but given some issues with yesterdays schedule I did an hour ride inside on the Cycle-ops with 35 minutes at 280+ and then rode my noon spin class with 47 minutes at about 275. late in the day I did my 55 minute circuit class with plenty of plyometrics, core/foundation