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Slightly above on all target zones 

Had some typical build to the 80%+ HR zone in both classes with some extendede time there with some longer intervals. 

Todays efforts were 10 minute warmup, then 4×10 steady state with 5 minutes between, then 5-10 to cool down. All efforts at 320 or so and also held 300 for one hour, which was kind of my goal. 

Did the gradual ramup up through the 4×3 minutesn then an hour at 250= and then the ramp down

Often this time of year is spent worrying about signing up for races or finding a training plan to suit your needs. Though this is exciting, it’s common for athletes to get distracted by the next “what” and lose sight of their “why” when it comes to sport.  As coaches, we often see new athletes

By Chris Carmichael,Founder and Head Coach of CTS I will reach my 60th birthday in 2020, and many of you and many of the people I ride with are within 10 years older or younger than I am. CTS Coaches work with athletes in their 70s and 80s, including Fred Schmid, who recently won the

This was the same as Monday but was able to get outside on the Littel Miami Trail. Did the ramp up as noted, then about 55 minutes at 275, then 3×3 on the ramp down as I ran out of trail. 

worked through 215-250-380-300 for 3 minutes each then 48 minutes at 255, then ramp down; should have been a full hour at 250 but ran short on time 

Held 367 for 20 minutes with the best over the last 7 years being 373 in March of 2018, so within range. 

No new records but held 1024 watts for 5 seconds (record 1071), 618 for 60 seconds (record 628) and 417 for 5 minutes (record 430). Will likley work on a 20 minute effort tomorrow or Friday and then work on beating these aas we go through January.