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Same pattern as earlier in the week with a four step warmup and then 4-5-6-7-8 minutes at 300-330 with 2 minutes between

Older Riders: Why Max Heart Rate Is Irrelevant By Coach John Hughes In last week’s newsletter Dr. Mirkin wrote an informative column Tips for Keeping Your Maximum Heart Rate Up As You Age.  He’s correct that the formula of (220 – your age) is a wildly inaccurate way to determine your maximum heart rate. However,

Started out with a gradual build through tempo to steady state and then did 4-5-6-7-8 minutes with 2 between around 290-300 watts 

Kind of cold this morning so I rode eabout 26 inside at 215 watts and then spent about two hours at Ault Park adding some drainage swales and water bars to a couple of trails. This evening I roide another 30 minutes inside and did 1 x 5k in 6:44, 372 watts. This is a

Rode the last Blue Streak of 2019 last Tuesday and posted a 22:16 which is about 10 seconds off September. It was cooler this past Tuesday, upper 60’s, and a wind out of the north. We did get to ride the old loop as opposedd to the out and back. Felt good, and was trying

This article is all about the “doers”—the athletes who maintain a close relationship in the say-do gap.   What is the say-do gap? It’s the space between what an athlete says they will do and the eventual outcome. Success defined not by finishing time or overall placing, but by if your athlete did what they said

Rode to Clingmans Dome today. I did start out with an hour at 290. I also arrived at the top in 2:08 which if memory serves me is the fastest I’ve ever ridden to the top. I don’t ever remember breaking 2:10. So, while I didn’t get in the 4×12 it was still a strong

All went as planned with power right in the zone

I did move some things around on the schedule. I did the 4×12 today and will do my class later. I’ll take tomorrow off. I will do the timing at Cleves but will not ride. I can’t get there soon enough. I’ll do my classes on Wednesday and take Thursday off and then do the

I didn’t have access to a good 12 minute road so I used this climb that took seven minutes. I did it 6 times from 334 to 338 and then threw in one 5 minute efforts at 324 for about 49 minutes total. Did this on Kugler Mill.  I did show that I was around