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Todys 8 minute efforts with 4 minutes between were 339, 350, 350 and 352. The first effort is always a warmup. I set the CycleOps to 340 watts. Effort two and three I went right to 350 from the start. The fourth effort I rode 2:30 at 340, 2:30 at 350 and then 3:00 at […]

Will be trying to hold about 350 on these or about 4.5 watts/kg. Solo in the basement is always more of a challenge than outside, at least mentally. Power actually doesn’t change much but the time seems to go much slower inside. I always try to pick two songs that last about 4 minutes so

Had a break from the long tempo’s with 4×8 steady states. Hadn’t done these in a while but held 338, 344, 349 and 352. HR was hovering around 165 near the end of the last two so pushed above LT a little.

from the Carmichael Training System email on December 2, 2014 Chris, I’m relatively new to triathlon and to serious training. Over the past several months I’ve been making steady progress, and recently I’ve noticed that I’ve started sweating more. The conditions (temp and humidity) are about the same as they’ve been, but I’m sweating a

sent to me by a friend every morning…thought this was a good one to pass on Thought of the Day Midlife crisis begins sometime in your 40s, when you look at your life and think, Is this all? And it ends about 10 years later, when you look at your life again and think, Actually,

Had that very question from a client. Here is my reply: Good question. It is much more efficient to stay in the saddle when climbing unless you’re after that short bust of power to break away or just to change position on the climb. When you hop out of the saddle you’re calling on more

did this as basically one solid hour effort with just a few breaks for lights; avg 305, NP 320 for the entire ride; felt great even with having done my early morning spin and circuit classes

The Rules of Rest By Jason Gootman and Will Kirousis Do you ever watch nature shows and notice how much time the wild animals sit around doing nothing? Do you ever wonder how your “lazy” house cat, Frisky, can jump 10 body lengths up onto the windowsill? Sure, his body is constructed for that kind

rode my 8am spin (lots of upper end endurance range, some steady state and tempo for short efforts) and then did my 9am circuit class followed by these tempos efforts outside on the local crit course dodging some snow and ice but with temps in the 30’s; held 325 and 323

Rode a 14:35, tied for my best ever and where I finished last winter in February. Power on the CompuTrainer showed 380, my Stages showed 389 or so. I forgot to hit it at the end of the effort, as usual. Cadence at 97 and HR avg at 168. If my 100% effort would be