Your Brain on a Bike, by John Brent Pye, is recently published book about how to be mentally prepared to achieve optimum performance. I’m about 2/3 of the way through the 130 plus pages. I’ll eventually be writing a review for the QCW website that I’ll post here. I worked with Dr.Barbara Walker from the

5000 page views in the last year…who would have thought?

This is the data from the last 12 minute effort.

After last weeks two days of 4×12 steady states and some circuit and spin classes all clustered in three days I rode pretty easy over the weekend. Sunday was an off day with four more of the 12 minute efforts scheduled for Monday. The wattage held on the steady states yesterday was 322, 324, 325

Your Brain on a Bike (Cool Gus Publishing 2012) by John Brent Pyre Without fail every Tuesday from May through September at the Cleves Time Trial Series as we’re sending off riders to battle the 10.25 mile course we hear any of the following: “This is the first time I’ve had this bike out all

Today was the second of this winters indoor time trials. Last month I rode a 15:04 for the 6.2 mile Morgul-Bismarck course on the Computrainer. My best is 14:35, ridden last February. Todays ride was 14:45 with an average cadence of 98, average HR of 173 (95% of max and 107% of LT), max HR

Three weeks ago we started with the 4×8’s, then the 4×10’s and now the 4×12’s. The goal was 320 watts at a cadence of 85. The results were 321, 322, 321 and 324 and cadence or 82-87. Given the rain I did these inside on the trainer. Its good mental training to do these inside

In all of my circuit classes we incorporate a lot of single leg exercises and balance work. Single leg squats are a great place to start. I know that most of us can hit the incline leg press and push a lot of weight. Years ago I had a trainer who would load eight 45

Lunges! Great exercise for cyclists. Do them forward, do them backwards, side to side, out to an angle and back to an angle. Do them across the lenght of the gym, do them to a press as you go across the gym, do them with light weights and progress to heavier weights. Watch your form!

Had another day of 4×10 steady states yesterday which I did inside. The goal was 320 on the watts and they ended up being 321, 321, 320 and 323. Cadence was just above the prescribed 85. HR was right around 82-845 of max or or 94% of LTHR. Watts per kg was around 4.18. We