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% minute warmup then 3 minutes at 300, 2 at 330, 1 at 200 x 3, 5 minutes easy, then do this pattern two more times

Rode a 14:41, 370 watts. Seemed to be very even pacing. The couple of severe drops in power were loss of connection between the Garmin and Stages. 

6 Reasons Cyclists Need Strength Training (Updated) Share This Article This is the time of year when a lot of athletes ask about strength training. Should they? Shouldn’t they? Should they lift heavy or light? Free weights or machines? And what about Crossfit? Coaches have been debating the effectiveness and necessity of strength training for

Started off with 14 miles in the basemenmt at 180 watts. Then went to spin class for 55 minutes of intervals, mainly 30 seconds to 2 minutes, around 300-350. Then 55 minuites in circuit. After that drove to TN and did just anouther 15 miles (getting cold, and dark) with a few 5 minutyes efforts

4×8 minutes with 4 between on these; pushed power above the target power of 316-330

went as expected, although a little lower than yesterday

Went as planned. Not an exciting workout but effective. 

Stretching Doesn’t Deliver By Gabe Mirkin, M.D. Whenever I see someone stretching before or after hard exercise, I worry that the person has gotten bad advice about training.• You should not stretch before a competition because stretching weakens muscles.• You should not stretch after hard exercise because stretching muscles that are already damaged by intense

Pushed the average power on the 4-5-6-7-8 minutes to 320+, and kept the time between at 2 minutes

Repeat of last weeks 4×3 build, then 4-5-6-7-8 minutes at 300 watts with 2 minutes between.