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Nice to Clngmans Dome with Cherokee Orchard added in at the end. 

Pretty good ride with the slightly adjusted saddle position (lower, and back, just a little) with power about 10 watts higher on the way back than out (330 vs 320). Felt good for the first one. Kind of windy and cool but overall a good night. Much betterthan last years first effort at 23:30 or

favorite local route, 248 watts avg, 105 miles, 5:32

Top 3 Myths about Post-Workout Protein and Recovery Share This Article Grinding an athlete into the ground is the easiest thing a coach can do, and something athletes are great at doing to themselves. In the entire scope of the training process, piling on workload is the easy part. The trickier parts are knowing how

Another week of mainly longer endurance rides (2-3 hours per day) but mixed it up with some intervals in todays classes. Plenty of time in the 70-79 and 80-89% of MaxHR range. 

Starting on Tuesday, we did 2 hours, 3 hours, 2 hours, 3 hours and then 2 hours today. Did the usual two classes on Wednesday also so another hour of riding that day. Also doing from 100-200 pushupe per day along with chin-ups when possible, 50+. On todays efforts I went after my desired time

Avoid Cycling Injuries with These Tips By Coach John Hughes Your legs make about 5,000 revolutions each hour you ride! In one study of 518 recreational cyclists an astounding 85% reported at least one non-traumatic injury in a year. The affected joints were: Prevention What can you do now to be one of the 15%

Spent 5 days in NYC. Use the Manhattan Athletic Club to ride an hour or so each day with some intervals on the keiser bike and also did some strength training each day. Specifically I did 150 pushups each day (6×25), and 40 chinups (10-8-6-4-6-6). Also walked about 10 miles per day with trips to