After last weeks two days of 4×12 steady states and some circuit and spin classes all clustered in three days I rode pretty easy over the weekend. Sunday was an off day with four more of the 12 minute efforts scheduled for Monday. The wattage held on the steady states yesterday was 322, 324, 325 […]
Your Brain on a Bike (Cool Gus Publishing 2012) by John Brent Pyre Without fail every Tuesday from May through September at the Cleves Time Trial Series as we’re sending off riders to battle the 10.25 mile course we hear any of the following: “This is the first time I’ve had this bike out all
Today was the second of this winters indoor time trials. Last month I rode a 15:04 for the 6.2 mile Morgul-Bismarck course on the Computrainer. My best is 14:35, ridden last February. Todays ride was 14:45 with an average cadence of 98, average HR of 173 (95% of max and 107% of LT), max HR
December Indoor TT Read More »
Three weeks ago we started with the 4×8’s, then the 4×10’s and now the 4×12’s. The goal was 320 watts at a cadence of 85. The results were 321, 322, 321 and 324 and cadence or 82-87. Given the rain I did these inside on the trainer. Its good mental training to do these inside
More Steady States, and longer, 4×12’s Read More »
In all of my circuit classes we incorporate a lot of single leg exercises and balance work. Single leg squats are a great place to start. I know that most of us can hit the incline leg press and push a lot of weight. Years ago I had a trainer who would load eight 45
Another Exercise to be sure to do Read More »
Lunges! Great exercise for cyclists. Do them forward, do them backwards, side to side, out to an angle and back to an angle. Do them across the lenght of the gym, do them to a press as you go across the gym, do them with light weights and progress to heavier weights. Watch your form!
Exercise to have on your list Read More »
Had another day of 4×10 steady states yesterday which I did inside. The goal was 320 on the watts and they ended up being 321, 321, 320 and 323. Cadence was just above the prescribed 85. HR was right around 82-845 of max or or 94% of LTHR. Watts per kg was around 4.18. We
more steady states Read More »
I did these inside on Tuesday with all four efforts right around 320 watts and 85 cadence. Another round tomorrow after some strength training today that included lunges, squats, planks, curls, pushups, and plenty of plyometrics.
4×10 minute steady states Read More »
FEBRUARY 2, 2013 • 9am – 2pm Cincinnati Sports Club • 3950 Redbank Road Contact Peter Wimberg at pwimberg@aol.com to Register $79 until December 31st, $99 after December 1st (costs includes lunch) Training. Positioning. Nutrition. Psychology. Center for Human Performance: Mind Your Performance – Strategies and techniques to go faster on race day. Barbara Walker,
Cycling Summit, February 2 2013 Read More »
The problem with riding a century that goes east first and then west when a cold front is coming in is the chance of some strong headwinds on the way back. I’ve ridden the Cincinnati to Ripley 100 dozens of times and have had some head winds one way or another but nothing like today.