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

This is a link to a guy who was nailed after riding a Grand Fondo in New York. I’d be willing to bet that there is a lot more of this going on than we imagine. I’m not sure what drives someone to cheat in amateur cycling. They need one more set of race sponsor

Efficiency and Economy on the bike Efficiency describes the relationship between work performed and energy expended. The power we register on our power meter is just a small percentage of the total expenditure we’re using to keep everything in our body working. If we’re using 1000 watts to power or metabolism and 300 watts while

For this 3.1 mile went the race organizers had originally planned an out and back course. Given the traffic on the proposed road and the number of riders that would be on the road at 30 seconds intervals they opted to use a shortened version of the 10k course. We had three right hand turns

The 10k time trial was held yesterday here in Cuyahoga Falls, OH. The top 4 in each bracket (50-54 on up to 90+) qualify for the nationals games in 2013 also to be held in northern Ohio. The course is fairly flat with a few 2% and 4% rollers and four turns on the rectangular

I just spent a week in northern Michigan in Traverse City. Ended up logging about 474 miles in 7 days. Lots of headwinds, and tailwinds, some decent climbing and plenty of amazing views along the Old Mission Peninsula, M22 (the loop that runs from TC to Northport and then south), Sleeping Bear Dunes, etc. One