On Wednesday morning I rode my 8:15 spin class (55 minutes at 246 watts) and then did my 9:15 one hour circuit. In the circuit we did plenty of lunges in all directions, lots of core/foundation work, and plyometrics throughout. It’s a tiring two hours. Todays 4×10 steady states were inside and power was 324,

After doing these inside yesterday the warm weather today was too nice to pass up so I went to Ault Park. You can see by the graph that I did about 30 laps to get in the 4×10’s. Each ten minutes took about 5.5 to 5.75 laps. Compared to yesterdays indoor efforts at 325 or

I used Newfound Gap Road in Greats Smoky Mtn National Park starting close to the park entrance for these. The goal was four, 10 minute efforts at 330 watts. The results were 336, 333, 330 and 331 with cadence at 85-87 average and HR averaging in the low 150’s but reaching 160. I threw in

This is one of my favorite rides. From our chalet to Cades Cove and riding the loop is a 75 mile trip. The elevation gain is only about 5500′ as a lot of the ride is along Little River Road. There is a decent climb to Fighting Creek Gap and another to the cove. The

Last week was pretty much all about the 2×8 power intervals. Late in the week I rode a few days at endurance pace and taught two spin classes for Pedal for Parkinsons. The last of the indoor time trials was on Sunday but I decided to skip it. I was pretty well ahead in my

These are not much fun on day 2. Power average was 394 for all eight so about 20 watts below yesterday. Yesterday I set the power on the Cycle-ops at 410-420. Today I was lucky to keep the cadence going with the power at 380. 390 and 400. Still, better than what I was holding