Started off with 14 miles in the basemenmt at 180 watts. Then went to spin class for 55 minutes of intervals, mainly 30 seconds to 2 minutes, around 300-350. Then 55 minuites in circuit. After that drove to TN and did just anouther 15 miles (getting cold, and dark) with a few 5 minutyes efforts […]

4×8 minutes with 4 between on these; pushed power above the target power of 316-330

went as expected, although a little lower than yesterday

Went as planned. Not an exciting workout but effective. 

Stretching Doesn’t Deliver By Gabe Mirkin, M.D. Whenever I see someone stretching before or after hard exercise, I worry that the person has gotten bad advice about training.• You should not stretch before a competition because stretching weakens muscles.• You should not stretch after hard exercise because stretching muscles that are already damaged by intense

Pushed the average power on the 4-5-6-7-8 minutes to 320+, and kept the time between at 2 minutes

Repeat of last weeks 4×3 build, then 4-5-6-7-8 minutes at 300 watts with 2 minutes between. 

Same pattern as earlier in the week with a four step warmup and then 4-5-6-7-8 minutes at 300-330 with 2 minutes between

Older Riders: Why Max Heart Rate Is Irrelevant By Coach John Hughes In last week’s newsletter Dr. Mirkin wrote an informative column Tips for Keeping Your Maximum Heart Rate Up As You Age.  He’s correct that the formula of (220 – your age) is a wildly inaccurate way to determine your maximum heart rate. However,

Started out with a gradual build through tempo to steady state and then did 4-5-6-7-8 minutes with 2 between around 290-300 watts