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One exercise I use with every client and in every class is the classic squat combo. Choose two weights, I use from 20-30 lbs in each hand usually, have a fairly wide stance with feet below the hips, take the weights to the floor by bending the knees not hinging over at the waist. I

Spent 3 days in Tennessee last week and did about 150 miles. Nothing spectacular in terms of big miles but great weather. Did 2×12 steady states today inside at 319m the low end of the range. Hadn’t done any efforts like that inside in many months. Getting myself redy for the long winter of indoor

I saw a post on FB regarding LeMonds comments recently about the proper punishment for Lance being a little jail time. While I don’t know that that is necessary I was surprised at the number of people ripping LeMond and defending Lance. Seriously? While Lance was the best among a field of cheaters he seemed

Todays efforts were 10, 9, 8, and 7 minute with 2 minutes between at steady state or about 319-334. Held 336, 344, 330 and 325. And hour of circuit later today and then an off day tomorrow.

Rode about 80 outside and 20 inside today. Averaged 218 watts on the outside 80. Off tomorrow and headed to the mountains of TN on Wednesday.

The schedule this week is 2 hours endurance per day with a long ride on the weekend. Have also been including one hour strength training in there on Monday and Wednesday. Big crowd in the strength class today with 43. That packs Room A at the club. Had about 25 in spin class. In spin

Today we started class with about 15 minutes of typical strength work with lunges, curls, presses, arm extensions, squats, pushups with rows, etc. Then we did some high high rate efforts of 5, 4 and 3 minutes with 1-2 minutes between. the 5 minute went something like this: 1 minute running off the back of