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After Fridays rather weak 3×12’s in the low 320’s and Saturdays less than great tempo I was hoping for a strong set today and did it. Power was 327, 329, 329 and 328. I set the target power on the Cycle-Ops at 330 and held cadence around 85. I made it into a mini Allman […]

Finished out Friday with 3×12 on the steady states at 320-325. Saturdays ride was about 3 hours on the trainer (cold and snow flurries) with a couple of 20 minute tempo’s around 280. The power ideally should have been 290+ but just wasn’t feeling it after the 3×12’s on Friday evening and tempo’s early on

I used the local crit course Ault Park) and did 5 minutes at time trial pace and then 1 minute and power interval x 5 with a few minutes between. The instructions were to use a flat road and not a hill. Ault has a slight climb on each lap and a slight decent so

This was the first ride after 4 days in NYC. I did ride pretty easy in the hotel gym and did some lifting. HR likely never went out of zone 1. Todays efforts went well with power at 324, 324, 329 and 329, cadence between 90 and 93 and HR average of 154, 157, 159

Its always hard to get in a good workout when traveling without a real bike but even a crummy hotel gym can be ok. The last two days I’ve ridden the fat-saddle LifeFitness bike and hour and an hour and a half (usually an hour in the am and 30 minutes late in the day)

Great article fome Sports Medicine and Arthroscopy Review, December 2012 – Volume 20 – Issue 4 – p 214–216 With the need to train in 3 different disciplines, many triathletes walk a so-called “knife’s edge.” They must try to balance ideal training to maintain optimal fitness in 3 sports at the best of their abilities,

On Wednesday morning I rode my 8:15 spin class (55 minutes at 246 watts) and then did my 9:15 one hour circuit. In the circuit we did plenty of lunges in all directions, lots of core/foundation work, and plyometrics throughout. It’s a tiring two hours. Todays 4×10 steady states were inside and power was 324,

After doing these inside yesterday the warm weather today was too nice to pass up so I went to Ault Park. You can see by the graph that I did about 30 laps to get in the 4×10’s. Each ten minutes took about 5.5 to 5.75 laps. Compared to yesterdays indoor efforts at 325 or