Did these inside due to the rain. Power averages were 408, 417, 421, 418, 430, 422, 423, 421, 419, 419, 420, 427 for an average of 420. This is 5.45 watts per kg of bodyweight. Have more over the weekend and will to up the average to 425 or 430.
Interesting workout today with each of the 8 minute efforts broken into 2 minutes at 100 cadence, 2 at 75, 2 at 100 and 2 at 75. Power was pretty consistent regardless of the cadence. I used Riverside Drive from Delta to the Montgomery Inn Boathouse (8 minutes), back and forth. The road is fairly
5×8 steady states with variable cadence Read More »
Rode a couple of hours inside early in the a.m. since it was too cold for me to head out (20’s). Once it warmed up I went to Ault Park to do some 12×1 power intervals. Started at the bottom of the loop going clockwise and took each to the back of the pavilion, coasted
Just wanted to see how I would do with the next indoor tt on 12/15; held 348, 349, 349 and 358; used 350 on the Cycle-Ops Indoor 400 for the first three and then 360 on the last one. HR seemed to be under control, low 160’s to upper 160’s. Will shoot for 360 on
4×5 minute tt efforts, comments Read More »
Held from 413 through 435 with an average of 420. Did these inside where shifting on the Indoor 400 isn’t as rapid fire as outside but still comparable to other efforts in the past inside. Skipped the indoor tt due to illness.
We spent a week in Colorado Springs and in that time completed the 30+ hours of training at the USAC headquarters. After 5 years as a level 2, over 250 CEU’s, and now this, I’m one of just two level 1 coaches in Ohio and about 250 nationwide. We covered a lot of gorund in
USAC Level 1 Coaches Clinic Read More »
This weeks spin class allows all of the riders to try 3×2 minute efforts, 1×10 minute, 5×1 minute and 5×20 seconds. One goal was to take the approximate average of the 3×2’s and then hold 90% of that for the 10 minutes (pretty doable). Another goal was to use the 10 minute average power and