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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 […]

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,

Looking back at the last week this was the training program: Saturday: 4×15 steady states Sunday: indoor time trial Monday: off Tuesday: 4×15 steady states Wednesday: hours spin class followed by hour circuit class; 90 minute ride late in the day in Great Smoky Mtn national Park Thursday: 12 mile hike in the mountains (to

Over the last week or so I’ve been offering the 2×8 power test to members of the Cincinnati Sports Club with the idea of offering wattage training classes over the winter. So far we’ve had 15 people do the test. The watts/kg averages for the 2×8’s have been from 2.4 to 4.2. Everyone has been

I rode these inside this morning. Its a little too cold for me to head out and do intervals when its in the 30’s. Hate the cold! The first 15 minute effort was at 321 followed by 322 and 319. Cadence was around 88-90 on those and HR was right at 161 which is my

Outdoor time trials are hard enough but riding them inside, even just a 10k, is brutal. Its all about maximizing power without blowing up and being able to hold HR well into zone 5. In my heat at 3:00 pm we only had a total of three riders on the computrainers. One was a woman

Todays training called for 2 hours with 4×15 minute steady state efforts. I ended up subbing the 7am spin class and then doing my 2 hours after that. Rode hard in spin but it didn’t seem to affect the intervals. For these longer efforts I like to use SR 52 along the Ohio River. Its

The field test consists two 8 minute all out efforts. The wttage average from these will be used to determine the training zones until the next field test. We usually do a few of these per year. I use my Cycle-Ops Indoor 400 since the results are completely comparable. Riding outside, especially in the winter,

After the last month of 15×1 and 30×30 power intervals we’ll see where my power zones should be heading into the winter months with the 2×8 minute field test tomorrow. Afetr a 10-15 minute warmup I’ll ride 2×8 minute efforts, all out, above time trial pace with about 10 minutes between efforts. The average power