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Yesterday was 55 minute spin class with 2×10 minutes at tempo/steady state and then 1,2,3 minute efforts at PI. The hour circuit class had plenty of plyometrics and strength. Big crowds in both with 28 and 39 respectively.  Off today after intervals on Monday and Tuesday and then yesterdays class. Will be doing 10×1 minute […]

Had unexpected time today so I did this weeks second session of the 10×30 which ended up being 11×30 because I hit the INT button with my gloves too many times and lost track of where I was. Better than doing too few! Kind of tired after yesterdays efforts and last nights strength class but

used the crit course; kind of cold (low 40’s) but felt great to do these outside; power and cadence: 689/101, 629/104, 629/103, 640/95, 638/102, 648/99, 646/91, 656/99, 652/100, 650/99…fell off on the cadence on a few…just glad to get outside even though cold.

Used Heekin Avenue to do 6 four minute climbs at 55-50 rpms. Resulting power and cadence averages: 387/57, 373/55, 367/52, 405/58, 367/54, 367/52. Normalized power for 46 minutes was 324, and thats 5 trips down at zero power for 2 minutes or so. Racked up 1600′ in climbing also. I like these short but intense

note to my coach…..as close to sprinting as I get in my training rested well yesterday and slept well last night; beautiful day today, sunny and almost 70; used the local crit course; avg power and max: 679/779, 678/789, 715/778, 756/856, 758/844, 756/830, 783/879, 762/850, 749/828…did 9, just for fun; all of the numbers picked

Rode 100 miles yesterday from Pt. Pleasant, OH, across the August Ferry to Augusta, out on 415 and then back into Marysville where we crossed the Simon Kenton Bridge to Aberdeen, OH. From there it was north on 763 to 125, west through Russellville and Georgetown before dropping back to the Ohio River on 221

First, slowly but surely changing the name from CinciCyclingCoach to Wimberg Fitness Coaching. Have the new logo in place, secretary of state registration is in place, etc.  This week included one hour circuit class on Monday, more strength training on Tuesday (50 pull ups, 100 pushups, 75 dips as I taught my outdoor class….cold morning

Did both of my classes on Wednesday morning and then drove to TN. Rode 1:17 here, NP at 277 with 40 minutes at 300. Hiked 7 hours to start the day; according to my friend, that was 35,000 steps. Did these later i the day with 10 minutes at 60/325, 7.5 minutes at 57/315, 7

The goal here is low cadence and decent power. I used a hill near our house, Heekin Avenue from Eastern to the crest of the hill in Ault Park at the playground.  It’s a 4 minute climb so I did it 6 times. Breakdown on watts/cadence….343/52, 350/53, 359/54, 344/53, 363/54, 357/49. Ended up with 1600′

Julia, I rode the last time trial of the season tonight and posted the results to TrainingPeaks. I was considering doing one on Sunday but given the 4 hour round trip drive and cool forecast (upper 40’s to low 50’s), I think I’ll pass. Here are some of my thoughts on how things went this year:  State championships: