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

Tough course! Uphill start with about 6 short climbs that really made this a slow course. Won the 60-64 and got second overall even with a 7:40. 

Rode this the last two Tuesdays. Pretty mundane effort both times with a 23:25 and 23:36. Amazing how much I’ve dropped off in 15 years! Used to be in the 22:30-22:00 range consistently.

Rode a 6:25 (346w and 29.98mph) and a 13:45 (27.05mph and 323w) today at the OSO state championships in Cedarville, OH.  Good for first in the 60-64 and second overall.  Still believe power could be better! HR at 161avg in both with maxes in the lower 170’s. 

Managed to get the silver in the 10k TT. Had the tailwind out and the headwind back. Rode at a good pace with power almost the same each way, just about 6 watts difference. Overall, satisfied with the bronze and silver buy can do better.  Short bursts of power are good. I can hit 400-450

This was a one way course with a good tailwind and slightly uphill. Rode 6:14, 29.8mph, 360w, 178avg HR. My fastest 5k ever by about 13 seconds. Still, only good enough for 3rd in the 60-64. Missed silver by 1 second and gold by 8 seconds.  The top three today should however be good enough

Use a Rouvy 10k velodrome course and held a steady 326w. Obvioulsy could do more based on the dFRC but thats ok. HR was just 158-162 so not really tapping into the upper end. Should pull out more next week under a more competitive atmoshpere.