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

After several weeks of great weather in October we finally had a cold rainy day in he upper 30’s to low 40’s so todays intervals were done on the Cycle-Ops Indoor 400. Just like last week we did 3 sets of ten 30 second on 30 second off efforts with 5 minutes between the sets.

I’ve had a few of the riders I’m working with question their lower power or lack of enthusiasm over the last few weeks of riding and training. I’ve felt the same way. Riding the Tuesday evening time trial the last few weeks has been pretty unmotivating. My times have been about average for the season

It’s late in the season and there are about 8-10 more time trials with the local Tuesday event running through September, a couple of more Blue Streaks in Dayton and maybe another regional tt. The weekly training calendar is still filled with intervals. The last couple of weeks we were doing over/unders. Basically these were

Some other items from the book by Allen/Cheung book. Re: Non-circular chainrings: No long-term studies have been done to determine their effectiveness Non-aligned crank arms: There are a few options including crank arms that change length during the pedal stroke, off-center attachment at the bottom bracket (essentially the same as non-circular chainrings), and cranks not

Another topic in the Allen/Cheung book is proper warmup. The warmup before your event should raise your body temperature for a variety of benefits including elevating the viscosity and flexibility of your muscles and joints to simply preparing our bodys for the removal of heat that will occur during the upcoming exercise. The warmup will