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.
Yesterdays schedule had another set of 4×8 steady states. Given some time constraints I did these inside on the trainer. ALl four efforts were around 325-6 with cadence at the prescribed 85. Have another round of these today after the Wednesday double-header of spin and circuit classes at the Cincinnati Sports Club. We’re starting the
4×8 steady state’s, inside Read More »
Started the day with my 8:15 am indoor cycling class (all 35 bikes filled) with 4 climbs of 10-12 minutes each. After that it was 55 minutes of strength and plyometrics in my 9:15 Circuit class (about 25 in the class). A couple of hours later I was at Ault Park doing another set of
Yesterdays ride was just 90 minutes and included 4×8 minute steady states. After the prior week it was nice to have some shorter intervals than the previous 15 minute efforts. The weather was great with temps in the 50’s. I used Riverside Drive between Delta and downtown Cincinnati for these. The power averages were 329,