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Rode some 20 minute efforts on Monday (322-325 on each) and did 3×15 inside today, 317, 322 and 324. Holding right around 4.2 watts per kg. Did one circuit class this week and two lifting sessions on my own. Hope to get in a long ride tomorrow.

Did 4×12 minutes yesterday at 321-325 on the way to Ripley, Oh. took it easy today with some light riding and then 90 minutes of hiking. Downloaded the 7 articles for the upcoming clinic in Colorado Springs. Lots of interesting thoughts on how to set up training plans (linear, non-linear, block) and what makes a

Another great exercise for the cyclist and so many options to consider for the simple fact that they give us the chance to work outside the saggital (right/left) plane. All of these can be done with a selection of light to heavy weights, with and without curls. forward lunge: pretty obvious, alternate sides of work

Another set of the 10-9-8-7 minute steady states with about 4 minutes between. Held 319, 321, 321 and 329 with 100 rpm on the last effort. Between this, an hour spin and hour circuit, time for a couple of days off.

Did these indoors and held 314, 320, 321 and 323. Heart rate upper 140’s to low 150’s. Always a challenge to stay focused on these for that length of time. I don’t get the big swings in power that occur outside but then again power isn’t quite as high as outside, maybe by 5-10 watts.

Definitely didn’t feel as strong as yesterday and had to cram these into a one hour effort. Warmed up for 5 minutes and did the 10 minute, took 3 minutes off and did the 9, the n3 off and the 8 and then 3 off and the 7. Held 312, 319, 320 and 327 (100

The plank: easy to do anywhere, little chance of injury as there is no over extension or flexion of the back and you can combine with a pushup for a two in one exercise Options: on your elbows and toes; on hands and toes; on hands and toes with one hand off the floor for

Did my 10, 9, 8, and 7 minute efforts at 319, 321, 323, and 330 respectively. The last one was at 100 rpm average cadence as instructed. Have to remember that I hold better power at the higher cadence! Did these inside to prep my mind ready for the pain of the indoor time trials.