Almost the same route as in the past but went more interior and off M-22. 

I did a little over 23 minutes at 295, then just 15 minutes at 270 and 25 minutes at 292, all in about 1:20. Entire ride was around 271.

Did 65 instead of the anticipated 100. Hit some new roads but a litte tired after the last few days. Will get a big ride on Saturday ideally. 

Rode well and set a new state record with a 13:37 breaking my old record of 13:52.  The new pavement makes a big difference with the lines through the turns being uncompromised. lookinbg forward to the 5k tomorrow. 

Probably my last ride before the Michigan 5k and 10k on Tuesday and Wednesday. Did a 4 minuet efforta 300 and then several 1 minute efforts at 400+. Using Michigan to try a more aggresive position with saddle a little higher and bars a little lower. Haven’t used this all year. Curious to see how

Did two rides, 26 and 45 miles,  and a hike 15 miles over the last 48 hours. Great weather with temps in the 60’s to 80’s. 

Slowing Loss of Muscle and Bone Strength with Aging by Gabe Mirkin, M.D. In a review of 37 studies of men and women over 60, researchers found that a proper exercise program enlarged and strengthened the muscles in 93 percent of the participants (Osteoporosis International, March 1, 2017). In only 14 percent of the participants

Took Sunday off. On Monday, did some endurance miles and my l;ate afternoon strength class. On Tuesday I rode Cleves solo at 5:30 and did a 22:57. On Wednesday, rode 10 miles at 6am, did my spin class at 8:15, strength class at 9:15, drove to Gatlinburg and then rode 26 with a 20 minute

Felt like a rode a pretty good race but still couldn’t beat him. Took the silver. Had tailwind going to the turn and then the headwind coming back. Power was lower than expected. I tried to take advantage of the downhills and then push a little more power on the uphills and into the wind.

Does Ultra-Endurance Exercise Harm the Heart? by Gabe Mirkin, M.D. Research evidence shows that exercise strengthens the heart, prevents and treats heart attacks and strokes, and prolongs lives (Circulation, 2018;137(18):1896-1898). The more frequently people exercise, the less likely they are to die of heart disease (JACC Cardiovasc Imaging, 2017;10:1461-1468), but there is some evidence that