The last 6-8 weeks have been heavy on Tempo efforts. We’ve been doing three consecutive days per week of 3×20 minute efforts holding around 300-310 watts average. While they always go by faster outside the power inside vs outside was always about the same. Last Sunday was the third out of the four Indoor Time […]

At the upcoming Queen City Wheels banquet in late January we’ll be handing out the awards for the various age and gender brackets for our Cleves Time Trial Series from 2011 in addition to recognizing the 50 plus members our our youth racing team, the Lionhearts, and the many accomplishments of the other men and

This week in addition to the Indoor Time Trial last Sunday my coach had on my schedule some power profile tests yesterday and field tests tomorrow.The power profile test consisted of two 10 second efforts to test maximum power and then one 60 second all out effort and a 5 minute all out effort to

I’m glad that I took advantage of the day after Thanksgiving (sunny, high in the upper 50’s to low 60’s) to get in another 100 mile ride. I’ll continue to get plenty of miles in over the next three months but too many of them will be on the trainer inside. It’s boring but also

The following responses are from the USA Cycling Coaches google group regrading a topic on stretching. Personally, I’ve always been one to believe that you should condition all of your muscles because this will usually increase the range of motion, lesson the chance of injury and ensure that you counteract the muscles that are over-developed

The following is from TrainingPeaks……. As 2012 approaches, this is a great time to sit down and think about how to avoid some basic but all too common training mistakes in the upcoming season. Here is my list of the top eight mistakes to avoid in 2012. #8: Skipping your post-workout meal All too often,

The first JDRF Indoor Time Trial was held on November 13th in Dayton. It’s a 10k computrainer course, the Morgul-Bismark I think. The course has no flat sections so there is plenty of opportunity to work on holding power both up and down hill. I ended up riding faster than my first two efforts in

Here are some basic but essential exercises for endurance athletes to incorporate into their training not just in the winter but year-round. Ideally you would allocate 3 times per week during the fall and winter months and twice per week during the racing season with each session being 30-60 minutes. During the fall and winter

I’ve had a new coach since the start of the summer after working with the previous coach for about 6 or 7 years. Its always interesting to have someone else look at your training and race results. With the outdoor time trials over for thsi year and the monthly indoor time trials starting in two

In the last two weeks I’ve listened in on a few USAC webinars and also attended a two day seminar at Eastern Tennessee State University at their College of Sports Science. I’m working towards the 200 CEU’s I need to become a Level 1 coach. I’m just over 150 so hopefully in the next year