Finally got back outside on Friday for some slightly longer efforts. Had good power given the times and took my HR up to the upper 160’s. Set 4 KoM’s in the process but oen I already had, just rode it faster.  5:20 at 332, 38s at 623, 9:03 at 321, and 7:23 at 300 Today, […]

64w avg, 360w NP for 20:00 Still some discomfort from the sprained ankle but definitely on the mend 

After a ten minute warmup, I did 30 seconds each at 280w, 300w, 330w, 370w+, and 150w x 10 then a few minutes easy then 5 minutes at 280.  Sprained ankle coming around. PT today. Given some exercises, and should be back at it in a week or two, at least as far as hiking,

Sprained my ankle 3.5 miles into a hike in Great Smoky Mtn NP last Thursday. Had to hike out on what turned out to be a level 2 sprain with tears in two ligaments. Took it easy early this week. Painful to clip in on the bike but not problem riding after that. Did some

Rode 108 miles on Saturday. Took right at 6 hours with power avg at 210, avg mph 18.  Rode some openers yesterday (5 x 1 min on off at 370w) in anticipation of riding Cleves TT this evening. Rained all day so bagged that. Of course the sun is out now. Anyway, did 3x4000m TTs

Took the Speed Concept out so that I could make some changes in the bar position. I slidew them back towards me about an inch. This allows me to sit further back on the saddle in more of a road bike position over the pedals. I used to ride off the tip of the saddle

Rode a 22:29, 26.7 mph avg. Below average performance but not too surprised given last weeks long hike with trail maintenance, a century ride with some good climbing, a vigorous HiiT class last night and about 15 hours of honeysuckle clearing in a local park. I’ve been substantially negative on my Form on TrainingPeaks.  With

Given last weekends races, some hiking, the Monday and Wednesday intervals and three lifting sessions with plenty of leg presses (5×20 reps this morning), I used this short ride to get in some high end power. I did 8×1 min on and off at 481w avg and 14:30 at 380w NP. Hope to get in

Used this ride to get in a solid 90 minute effort. After a ten minute warmup I did multiple 30s to 3:00 minute efforts at 330-400w and then just held on for some 270-290 longer efforts to finish it out. Average was 265, NP at 285 for 90:00. 

450w avg NP at 350 for 20:00