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391, 406, 402, 405 avg power on these, inside.

Used some of the flatter roads outside the park for todays 4×3 minute 5k power efforts. Goal was 333+ on the power but held 414, 411, 415 and 413. I like to think that for the 5k coming up in FL that I can hold 400+. We’ll see. These felt good today and in chilly

just broke the 1`5 minute barrier with an official time around 14:50, power on the stages at 373….toughest time trail I do all year……no aero advantage, no downhill relief even for a few seconds….just push, push, push 

had fun with these with power at 520,482,484,488,514,514,498,505,514,506, and an NP for the five minutes at 377…should be good for tomorrows indoor 10k 

Prepping for the Sunday indoor. Feeling good! 

Made these more like time training efforts with power at 363, 369 and 393. 

I took a longer warmup of 20 minutes before I did these. I was inside as its like 28 degrees outside. I was above the upper target (433) on all of them and even in the upper 400’s on the last few. If outside I’d be 470-510, maybe higher. Still, felt good on these. Averages

My Top Ten Training Tips I’ve had the benefit of almost forty years of riding with twenty two of those years  racing and twelve of them training athletes one on one and also presenting clinics and teaching group classes. I’ve learned a lot about what has worked for me and other endurance athletes in making the

only spent a couple of hours on the trail after riding but still got some nice fall color along Porters Creek, Greenbrier, GSMNP

Todays ride was….. 20 minute warmup  1 min at 330 1at 359 30 sec at 386 3 min easy 13 minutes at 372 12 min easy 1min at 268 1 min at 309 1 min at 339  30 sec at 378 3 min easy 12 minutes at 333 rest of ride at endurance 2:10:27 at