Started out with 27 miles of endurance, then an hour of lifting and then the intervals attached. Basically 3 min at 305-310, 1 minute at 375 and 1 minute at 175-200, repeat 5 times; then rode 30 minutes at 306 

Raced in Michigan on September 21 and was able to win both the 5k and 10k time trials. It was a cold morning (40’s-50’s) so my times were slower thn past years. Power was about as expected with averages around 360 and 335. Ideally I’d be adding about 15w to each of those.  Rode my

Did 6×1 min on/off and then 6×30 seconds 0n, 90 seconds off. Had a good 12 minute effort within that first 6×1 at 388 NP. Went clockwise with efforts starting at the bottom of the loop. 

Had a marginal Cleves last night in terms of speed but power was better than normal. Cool temps affected both.  Had some good training in TN last week picking up 8 Strava segments (2 since lost to a local) ranging from 2-14 minutes or so. Also had a nice 14 mile hike in btween. Generally

Went back to the position I’ve been using most of this year (aerobars a litlle higher, saddle a little lower) and felt pretty good. Not a crazy fast time (22:17…26.9 mph) but effort was maybe 80% for that distance. Training Stress Balance has also been -15 to -5 for a few weeks given he intervals

I’ve ridden a couple of Cleves Time Trials with one poor time while trying a new position and one average when going back to the old position. Did some riding and hiking in TN last week, 100 miles on the bike, 15 on the trails in one big hike around the Cosby area of GSMNP.

Alcohol Consumption is Rising. Here’s Why That’s Bad for Athletes. Share This Article By Chris Carmichael,Founder and Head Coach of CTS Alcohol has long been engrained in the culture of sports, from champagne on the podium to beer commercials during football games and the ever-present ice-cold beer at the finish line of gran fondos, charity