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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

I used Newfound Gap Road in Greats Smoky Mtn National Park starting close to the park entrance for these. The goal was four, 10 minute efforts at 330 watts. The results were 336, 333, 330 and 331 with cadence at 85-87 average and HR averaging in the low 150’s but reaching 160. I threw in

This is one of my favorite rides. From our chalet to Cades Cove and riding the loop is a 75 mile trip. The elevation gain is only about 5500′ as a lot of the ride is along Little River Road. There is a decent climb to Fighting Creek Gap and another to the cove. The