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I rode my 8:15 spin class (55 minutes), then did my 55 minute circuit class, then drove to Tennessee and rode 90 minutes with one 21:30 minute tt effort at 351. On that, the first 8 plus minutes were at 340 and the last 13 at 357. Within that last 13 the final 6 were […]

Started in the rain and used the crib course at Ault Park. Not my favorite for 15 minute efforts but better than being 10 miles away when the storms come through. Held 347 and 342 or about 5-10 watts below what I want to hold at the tt in a couple of weeks. Should be

Started off Saturday with 10 miles inside around 7am and then hit the road at 8am for 102 miles through Higginsport, Georgetown, Felicity and back to Cincinnati. Did that ride in 5:10, about 220 on the power avg, 4000′ of climbing. Taking today off.

I used Riverside Drive from Delta to about the barge terminal near the railroad overpass for each of these. I’m ahead of schedule this week but I assumed we wanted two days in a row on the intervals so I did the 6×5 steady state today. Using my tt bike, I held 342( west bound;

Took yesterday off and had time today for the over under. Wanted to use a flat road along the Ohio River but its flooded so I took the tt bike to the crib course. Not the best situation given the downhill on each lap. I was hitting 33 mph+ but power was still dropping on

Hiked 8 miles on Friday morning and then did some under/over intervals in the afternoon. These were 5 under, 1 over 5 under, 1 over x 3 with 5 minutes between each 12 minute block. Under power was 340 +/- and over was 400 +/-. Got up early today and did the 52 mile round

amazing ride by 30-34 Joshua Bozue and 55-59 Gary Painter http://www.speedy-feet.com/races/2015/0408/bs-ov.htm

Rode the 10 miles in 22:04, 27.27 mph and somewhere in the mid 340’s on power. using a much more aggressive position with the aero bars lower as I’m trying to get lower and flatter. This time was about 4 seconds faster than last years first Blue Streak. Was first in the 50-54 and third

8 Ways Strength Training Creates Change in the Body Strength training Many people start working out to increase muscle size or become stronger and capable of lifting heavier weights. Strength training with external resistance can increase strength and stimulate muscle growth simultaneously. However, there is a distinct difference between training for maximum force output (strength)

Hadn’t done the 2×8 minute field test since last fall so today was the day. Used SR 52 starting at River Downs heading out and then starting at Ten Mile heading back with 8 minutes recovery between. Held 396 and 394 respectively. HR averages were in the mid to upper 160’s with max HR at