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 

Kind of cold this morning so I rode eabout 26 inside at 215 watts and then spent about two hours at Ault Park adding some drainage swales and water bars to a couple of trails. This evening I roide another 30 minutes inside and did 1 x 5k in 6:44, 372 watts. This is a

Rode the last Blue Streak of 2019 last Tuesday and posted a 22:16 which is about 10 seconds off September. It was cooler this past Tuesday, upper 60’s, and a wind out of the north. We did get to ride the old loop as opposedd to the out and back. Felt good, and was trying