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Dear QCW Teammates, Thanks for all of the comments on previous posts. I enjoy the conversations. I constantly pepper my coach with questions. I like to know the what and why of what we’re doing based her experience and education and I want to know the latest that she’s hearing from other coaches. Theres always

all went as planned 

Had tiem and just curious to see where my 5k power would fall. 415 average at 98 rpms, 6:29. All would be close to my best outdoor efforts. With no turns and some Van Halen, this was as hoped. 

Is High Cadence Cycling Actually Slowing You Down? WILL FORCING YOURSELF TO SPIN FASTER MAKE YOU RIDE BETTER? HERE’S WHAT THE LATEST RESEARCH HAS TO SAY. BY SELENE YEAGER Feb 13, 2019 Getty ImagesSouth_agency High cadence cycling—spinning your pedals in excess of 90 revolutions per minute (rpm)—came into vogue during the Lance era, when Armstrong famously

Carbo-Loading: A Coach’s View By Coach John Hughes Two weeks ago Dr. Mirkin wrote a very informative article about why Carbohydrate Loading Does Not Work. His column is directed at racers. I coach regular roadies — not racers — and have a somewhat different point of view. In the 1970s before the Davis Double Century, Roger, Steve,

That is a good book. I didn’t find much new in it but he does offer a really good plan. Some general comments on lifting and much of this I picked up from working with Paul Bodenbach (former Olympic strength coach, worked with pro baseball teams, etc) and a clinic with Mike Stone (former head