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did a set of 8×3’s, in groups of 2 x3 with just 30-40 seconds between the two and then 3 minutes until the next pair; only did this as I had limited time and want to ride a long one tomorrow: 351/360, 356/359, 359/348, 341/334. Took yesterday off completely. have my weight down as low […]

First place in the 5k today with a 6:57, I think. Slower than last year with rain and wind. Still, held 399 watts average, 946 max watts, 93 cadence, 5.2 watts/kg, 26.8 mph. The turn on the wet road, and the turn in general, is a real average killer on the speed. Very tight road

This might be the best tt I’ve ever ridden. My time was exactly the same as last year, 13:02, but we had more wind this year. Average power was 378. The first 4 minutes were 403, next 4 minutes at 341 (some slight downhills, tailwind for a mile or two), and then about 5 minutes

Rode Cleves again and posted a 22:31, 27.4 or so. Have done two days of 7×3 steady states while here in Tennessee with power in the mid 320’s. Included them in some longer rides in the mountains and did todays after hiking 10 miles. Will get in some more miles on the bike and trails

Weekend Reading: Workout and Tips for Better Pace Line Performance A few weeks ago we were driving back from the Dirty Kanza 200 and I saw the road sign for Ellicott Highway as we approached Colorado Springs. My mind instantly went back to the early 1990s and Jiri Mainus’ tortuous – but effective – team

Rode a 21:49 or about 27.5 mph, 355 watts avg. Not a super fast night given the wind out of the southeast so I was happy with the time. Good enough for first in the senior division 50-54 and likely one of the top times out of all riders. Will post results later. Really finding

One of my slowest times in years, 23:03. Only had two other riders at 5:30 and passed them by the halfway point. After that I kind of lost motivation. Used it as a training interval. Still held 26.8, just not an exciting event. looking forward to the BlueStreak next week in Dayton.

Just signed on with Isagenix. Looking forward to the first shipment of the Presidents Pak. if you’re interested in learning more, email me at

Professional Athletes Using Isagenix June 3, 2013 at 3:58pm Lots of people message me about the athletes using Isagenix products. I’ve compiled a partial list of the athletes, both formerly and currently at the professional & Olympic level. Keep in mind that Isagenix does not pay these athletes to use the products. Every time I

Rode from Mt. Lookout to he Augusta Ferry to Augusta, Ky then on to Maysville. From there it was back to Ohio through Aberdeen and on to Ripley and then the 50 miles back home for a total of 114 miles in just under 6 hours (5:55). WOnderful day to spend on the bike. Taking