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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

Started the day with my 6am spin then lifted for 30 minutes. Late in the day I went to Ault park for the 30/30’s. It was cool, upper 40’s, but sunny. Rather than doing the 3 sets of 10 I did a set of 15, a set of 10 and a set of 5. The

My Wednesday starts at 6:00 am with a personal training client. Tough for him, easy for me. I then have the 8:15 spin that I rode and then the 9:15 circuit class that during the fall/winter I participate with the class. Those two consecutive hours are a good workout so I waited unti lalte in

This is from Tim Collins, a local Cincinnati rider who is moving to Seattle. Tim is one of the up and coming riders. In the Mt. Washington Hill Climb, the toughest in the world, he finished 30th out of 600 in the elite field. His road racing, crits and time trial results have improved tremendously