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I rode inside for about 30 in the morning, easy pace, 160-170 watts, and did this ride in the afternoon; avg watts: 403, 403, 397, 407, 407, 399, 373, 386; tired on those last two.

Tough day doing these inside but they turned out ok with power at 368, 371, 372, 373, 375, 376, 373 and 378. Hope to do them outside tomorrow with the temps hitting the upper 40’s. Ideally the power will be up 10-15 watts. HR today was hitting that 94% of max or 107% of LT

Personally, I’m with the stretching is a waste of time camp on this topic. Proper strength training through full ranges of motion should provide all you need, in my opinion. Stretching Doesn’t Deliver / Why Stretching May Help You Stretching Doesn’t Deliver By Gabe Mirkin, MD Whenever I see someone stretching before cycling, I worry

from TrainingPeaks blog by Jim Vance, USAT Level 2 coach 1. Stop Ignoring Recovery What you eat, how much you sleep, the beers, it all affects you. The intensity you go on easy workouts is also vital. Without recovery, there is no training. The formula for training is Training = Stress + Recovery. If athletes

Place Racer Category MM:SS Avg MPH Peak MPH Avg Watts Peak Watts AvgWatts/KG Location Race Date 1 Hannah Stedge F19-29 18:19 20.30 26.22 198.67 293 3.81 Dayton,OH 2015-1-11 Place Racer Category MM:SS Avg MPH Peak MPH Avg Watts Peak Watts AvgWatts/KG Location Race Date 1 Marie Sparrow F30-39 17:25 21.36 27.16 232.37 412 3.71 Dayton,OH

In my state of complete exhaustion I once again forgot to hit the INT button at the end but here is what I can pull from the data: 14:40, 5 seconds off my PR, avg cad at 97, avg power at 386 according to the stages, 377 according to Computrainer, HR holding around 170-172 once

Rode 40 minutes at 200 then did 5×1 power intervals at 422,431, 439, 445 and 450. Finished with 20 minutes at recovery pace. Feeling ready for tomorrow. Will try to match the power I held at the November event.

On Wednesday I rode my spin class (55 minutes, 255 avg) and then did my 55 minute strength class. Thursday was a recovery day riding at 60 watts for one hour. Today was 2.5 hours at endurance pace of 200 watts. Tomorrow will be a short ride, maybe one hour, with 5×1 minute power intervals

Local outfitters and triathlon sponsor Morgans Canoe has come onboard as a partner in our Endurance Summit. I’m also working with them on a training plan for their June 7, 2015 Little Miami Triathlon. Looking forward to working with Gary Morgan and his team.