Todays training called for 2 hours with 4×15 minute steady state efforts. I ended up subbing the 7am spin class and then doing my 2 hours after that. Rode hard in spin but it didn’t seem to affect the intervals. For these longer efforts I like to use SR 52 along the Ohio River. Its

The field test consists two 8 minute all out efforts. The wttage average from these will be used to determine the training zones until the next field test. We usually do a few of these per year. I use my Cycle-Ops Indoor 400 since the results are completely comparable. Riding outside, especially in the winter,

After the last month of 15×1 and 30×30 power intervals we’ll see where my power zones should be heading into the winter months with the 2×8 minute field test tomorrow. Afetr a 10-15 minute warmup I’ll ride 2×8 minute efforts, all out, above time trial pace with about 10 minutes between efforts. The average power

Started the day with my 6am spin then lifted for 30 minutes. Late in the day I went to Ault park for the 30/30’s. It was cool, upper 40’s, but sunny. Rather than doing the 3 sets of 10 I did a set of 15, a set of 10 and a set of 5. The

My Wednesday starts at 6:00 am with a personal training client. Tough for him, easy for me. I then have the 8:15 spin that I rode and then the 9:15 circuit class that during the fall/winter I participate with the class. Those two consecutive hours are a good workout so I waited unti lalte in

This is from Tim Collins, a local Cincinnati rider who is moving to Seattle. Tim is one of the up and coming riders. In the Mt. Washington Hill Climb, the toughest in the world, he finished 30th out of 600 in the elite field. His road racing, crits and time trial results have improved tremendously

On the schedule yesterday and today are thirty 30 second efforts. These are split into three groups of 10 with about 5 minutes between and 30 seconds between each of the 30 second efforts. Yesterdays results by each group of 10 were average power of 568, 578 and 560 with highs of 610-620 in the

if you’ve never trained with a power meter but want to test yourself to find your zones I will be offering training with power this fall and winter. We’ll determine your zones with a couple of 8 minute all out efforts and then offer Spin classes focused on training within the various zones. training with

Started off today with a 6:00 am one hour training session with a tri-athlete I work with. He’s great client. He’ll be 70 next year and is still super enthusiastic about his training and getting faster on the bike, in the water and on the run. He also wins, a lot. I hope I’m still

I love riding time trials and I love long rides. You’d think combining them would be pretty easy. I know I thought that, and I was wrong. There were ten 3 man teams at Crankenstein. The first two laps started with a mass start. The first rider to complete the 22+ miles was back in