The 100 mile Crankenstein team time trial is today. First rider is off around 10am. I’m third in line in our three man team so I should be off around 11:30-11:45. At the end of my two laps the other two join me for another three laps. I’ve never done a tt this long so

Wrapped up the last day on the 15×1 power intervals today. Did three consecutive days this week and three last week with one day between the 2nd and 3rd day. That makes 90 of these since last Tuesday. Certainly better not to think about that when I first started them last week. Todays average power

Started today with the 55 minute 8:15 am spin. I had the class ride non-stop on a simulated group ride with plenty of climbing, pace line efforts, steady state efforts and some sprints at the finish. Followed that up with my 55 minute circuit class at 9:15. We did plenty of strength work (squats, lunges,

The November issue of TriAthlete magazine had an nice article about athletes and their weight issues. The article highlighted three athletes with three different issues with their diet and weight. The first one was the ‘scale conscious under eater’. Basically this person was attempting to lose 5 lbs but just not seeing results even though

Did another 15×1 minute power intervals with an average for all fifteen of 489 watts. Two more days of these this week before the Crankenstein team tt on Sunday. These never get easier, Ideally you just add more power. Had a high of 517 and a low of 454. Used the course at Ault Park.

I can’t say these are any more fun the third time in a week but I am getting acclimated to them. I rode an easy 30 miles with about 2000′ of climbing yesterday after hiking 10 miles in the morning. Today I hiked a few miles in the morning with a backpack full of camera

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