had fun with these with power at 520,482,484,488,514,514,498,505,514,506, and an NP for the five minutes at 377…should be good for tomorrows indoor 10k 

Prepping for the Sunday indoor. Feeling good! 

Made these more like time training efforts with power at 363, 369 and 393. 

I took a longer warmup of 20 minutes before I did these. I was inside as its like 28 degrees outside. I was above the upper target (433) on all of them and even in the upper 400’s on the last few. If outside I’d be 470-510, maybe higher. Still, felt good on these. Averages

My Top Ten Training Tips I’ve had the benefit of almost forty years of riding with twenty two of those years  racing and twelve of them training athletes one on one and also presenting clinics and teaching group classes. I’ve learned a lot about what has worked for me and other endurance athletes in making the

only spent a couple of hours on the trail after riding but still got some nice fall color along Porters Creek, Greenbrier, GSMNP

Todays ride was….. 20 minute warmup  1 min at 330 1at 359 30 sec at 386 3 min easy 13 minutes at 372 12 min easy 1min at 268 1 min at 309 1 min at 339  30 sec at 378 3 min easy 12 minutes at 333 rest of ride at endurance 2:10:27 at

this was workout #2 of the day preceded by 4×8 at steady state; averaged about 360 on those; this is the tempo effort a few hours later, punching closer to steady state desired range of 323-333 (but pushing those into time trial range). 

Did some early morning indoor miles (about 30) and then this ride outside once the temps went above 40 by 10:30. Held 242 for 3:45. Was actually above 250 until just south of Loveland. NP was lower given the several stops I made to check my map. Actually rode some roads today the I had