Taught my 8:15 spin class with a heavy emphasis on high cadence 9in and out of the saddle, sprinting, etc) for 55 minutes and then taught a 55 minute strength class (covered all of the major muscles and ended with 10 minutes of plyometrics) and then drove 5 hours to Tennessee. Once here I hit […]

After several weeks of long Tempo efforts at around 3.9 watts/kg this week is all about Power Intervals. These are all out for the designated time with the highest power possible. The time between is the same as the time in the interval. Todays schedule called for 15 x 1 minute efforts. With the weather

This past week was all about long tempo efforts. On Tuesday I had 2 x40 minutes with a goal of about 290. I did these inside on the Cycle-Ops Indoor 400. With the right music and some newspapers and magazines I was right at the 288 on each with cadence around 90. The next effort

I held a clinic last night on how to ride the individual time trial. One of the topics that we spend some time on is cadence. I don’t recommend a certain cadence that would work for everyone but I do recommend finding a cadence that works (i.e., you can sustain and generate the most power

The following is from Chris Carmichael, owner Carmichael Training Systems: So, what’s it going to take for you to drop 10 pounds? Well, since we’re being direct today: You’re going to need to be okay with being hungry. You’re going to need to eat less during the day and during your workouts. Initially that means

I spent the last three days in Tennessee with a friend and client of Cincicyclingcoach. We left Cincinnati around 11am on Wednesday and arrived in Gatlinburg around 4. We were o nthe bikes by 5 for a 90 minute 25 mile ride with a couple thousand feet of climbing. On Thursday we left around 9:30

Now that I’m 50 I’ve been doing a little more reading on what to expect over the next 10 to 20 years with my training and racing. At this point I’m actually riding stronger than I ever have short of those PR times at the Tuesday time trial. I did actually set a PR last

This might seem too obvious but it doe help to every once in a while the a look at why interval training helps us ride, run and/or swim longer and faster. Long Efforts, endurance pace: the big benefit here is muscle capillarization. We’re expanded exiting and creating new capillary beds. More blood to the muscles

Just noticed the counter showed almost 4100 page views in the last 18 months–thanks for looking!

This link will take you to a short article with some amazing photo’s of an young athlete, typical sedentary senior and a senior athlete. The bone structure of the senior and younger athlete are amazingly similar. http://sweatscience.com/the-incredible-unaging-triathlete/ Studies also show that the chemicals released by our bodes during very intense exercise, like zone 5, help