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Pretty much a mirror imagine of two weeks agao: 375 watts, 93 rpms avg, 25.5 mph, and distance just above 6.4 miles…..some discrepancies with the CompuTrainer showing 353 watts, 6.2 miles….all good, and all good training 

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QCW Teammates, I’m going to start sending some training tips on a regular basis, ideally at least once a week. These may include effective intervals, articles pertinent to training whether for riding or strength training or anything relative to endurance athletes, comments and questions I receive from clients or other coaches (I have some great

I have a busy thursday so I thought I would do the two sessions scheduled for that day today. I kind of confused the two and with this one I did the 10 minute warmup, 20 minutes at 300, 2 easy, then I did the 3 minutes at time trial, one minute at power interval,

Did a 15 minute warmup and then went through the 4×1 minute efforts, twice, with 5 minutes between the two sets of 1-1-1-1. Within the 1-1-1-1 I went from low 300’s to mid 300’s to upper 300’s then 400. 

My garmin showed that I avergaed 373 and covered 6.44 miles at 25.5, just a few watts off my November effort but 18 seconds slower. Cadence at a solid 91. Compared to my history on the course and that power should have been faster. We’re back at it in two weeks. 

Can fasting make you faster? Some studies have suggested that intermittent fasting (IF) help you gain strength, burn fat, and ultimately improve your performance. What is Intermittent Fasting? Here’s the key: IF isn’t about eating less, but rather eating within a specific time window. Simply limiting your calorie intake to a specific period every day can kick

Warmup, then 20 minutes at 300, then 1 min at 320, 1 at 340, then 360 and then 400…2 minutes easy….15 minutes at 300 then repeat the 4 x 1 with increasing power