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