Did a short ride inside today with 1 minute efforts at 300-310 with 15sec between on the first 12 and then 30sec on the next four. This averaged out to 270w and NP 280.

After some cold days with light snow we hit the mid 50’s so I headed to Ault Park to get in a short ride. I used the crit course going clockwise to get in a 22:00 minute effort. I pushed the ten climbs at 360-370 and pushed into the mid to low 300’s on part

Started off early with some endurance miles prior to heading into the office. A couple of hours later I rode an indoor 5k TT on a Rouvy course at 339w, just under 7 minutes. Took four minutes easy and did two minutes at 390w on the Rouvy Lunken Stretch. After lunch I did 20 minutes

As mentioned, I’ve been riding the 5k, 10k and 10 mile tt’s inside, one each the last three weeks. My 10 mile was on the Rouvy Cleves Course at about 314 watts, 23:15. This is really close to my outdoor efforts on that course this past year. Hoping to get that power up to 330

My fall plan has been to ride an indoor time trial each Monday, alternating between 5k, 10k and 10 mile. One or two more times per week I’ll concentrate on steady state efforts with the idea of boosting FTP over the winter. Other days will just be light to moderate endurance.

After some time to rebuild the website here, we’re back up. I should start posting frequently again.

Had a pretty good set of intervals today with 10×1 min on/off at 455w, 353w NP for 20:00.  Would prefer those up above 460w but thats ok. Also did two hours of trail maintenance today.  Did Cleves last week and had a slow time at 23:36 but HR above 168 for 20:00 and 170 for

Arrived in TN on Wednesday, late afternoon, and did 5×1 minute, 2:30 between, and two 3:00 minute circuits in the neighborhood. Set. 2025 best for 60sec at 552w.  Rode the TT today in 6:27, just under 28mph at 365w avg. Thats a state record and one of my fastest ever and that power is probably

Did these ar Ault Park. 470w avg, so kind of average. Have been above 480 in the last year. prepping for the Tennessee 5k on Saturday.

Rode a pretty good 5k and got the silver and rode a mediocre 10k and won the gold. Just shows it depends on who else shows up! Power on the 5k was 350w which, while lower than in the recent past, was still ok. The 10k was down from the goal of 330 substantially.  Still