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notes to my coach: I forgot to download Saturdays ride so its combined here with the time trial. Yesterdays ride was in Great Smoky Mountains National Park. It was 24 degrees when I started. I never ride in weather that cold but I needed 24 miles to hit 275,000 life time miles and I wanted

Arrived in Tennessee to temps in the upper 30’s and sunny skies so I went for a ride. Held 374 at 92 rpm going up Fighting Creek Gap. Felt really good. Can’t wait for warmer weather and race season.

Hadn’t done this in a long time. Also rode inside for two hours first, one at 170 and one at 140 or so. I did these outside at Ault Park going clockwise starting each at the bottom of the loop, finishing behind he pavilion and coasting back to the star.Temperature was about 35 degrees. Avg

I did ride my morning spin and followed that with my hour circuit class so I hit these already feeling a little tired. I went for the high cadence and shifted through the power taking it up as the 30 seconds went by. Results: 430/106, 356/121, 360/126, 346/126, 374/127, 388/122, 433/122, 410/124, 425/130, 438/125. Will

Todays watts/cadence: 521/115, 524/115, 543/109, 549/106, 531/111, 538/109, 536/105, 541/101, 540/97, 538/98; dropped off on the cadence from last week; will work on that tomorrow

Reply to a client wondering about the benefits of strength training year-round: On the weight training, I would also take into the account the benefits of correcting imbalances created by cycling (rounded shoulders, rounded lower backs, only training in the right/left saggital planes with our legs, static position of the arms, forward position of the

Haven’t done these in a long time. The goal was simply a high cadence and some decent power. I did these inside: 400wts/130cad, 429/128, 463/126, 480/121, 487/121, 511/113, 520/116, 517/121, 526/112, 535/114. SHould be able to be well above 500 on all of these. Just took a couple to get into it. I know that

1. I have been doing the one minute intervals on a 25 minute climb. Am I better off doing them on the flats and taking more time in between in order to put out more power? I feel that on the flats with a little time in between I should be able to keep them

Sunny and close to 50 so I went outside to ride. Did these on a steep climb close to home, Heekin Avenue. Started at Eastern Avenue and made it just about to the Ault Park entrance at Principio on each. Held 422, 415, 404, 400, 411, 410, 414, 412. Pretty happy with those, and pretty