I used the course at Ault Park for this. After so much time inside this winter I wanted to see how it felt too ride a course with a distinct up/down profile. You can follow the elevation and power increase and decrease around the course. Slightly boring easy to do this but it was nice […]
30 minute steady state air 323 watts Read More »
Had the monitor on from about 5am to noon. First light grey is training a client. Black is a warmup ride before class. Then we have the spin class and circuit class. The latter starts with the larger band of green.
Had hoped to do this outside but still in the lower 40’s so I went at it inside. Did a 30 minute warmup and then went at it. The last time we did this during the winter I was in the lower 360’s and upped that to 373 today. Set several 2018 and an all-time
20 minute time trial effort Read More »
Second tiem this week where we did 15 minute warmup the n3 minutes at tempo and 1 at SS x 3 but actually went with 3 at SS and 1 at time trial; the ten minute efforts were SS watts: 306-348-239//304-358-221//317-356-214….308….197….305-355-249//325-359-222//322-383-206…313
Day 2 of the (3-1-1) x 3, 5 min easy, 10 min at SS, 5 min easy, and repeat Read More »
How Exercise Can Keep Aging Muscles and Immune Systems ‘Young’ By GRETCHEN REYNOLDS Remaining physically active as we grow older could help to keep our muscles and immune systems robust, according to two inspiring new studies of older recreational cyclists. Together, the experiments add to growing evidence that some of our assumptions about aging may
Cycling Keeps Us Younger: NYT Read More »
Lost of hitting of the INT button on this: 15 min warmup, 3 at tempo (280-300), a at SS (300-320), 1 at endurance, repeat 3 times, then 5 at endurance, 10 at SS, 5 at endurance and repeat the whole thing again; all power was above the recommended range, even the recovery that was suggested
3 min at temp, 1 at SS, 1 at endurance X3 then 10 at SS…..repeat twice Read More »
The procedure was 8 minute warmup, 4 minutes between sets (recommended at 6-8 but had limited time), with set 5 minutes at 326, 1 at 360, 5 at 326 and one at 360. Actual power was 331-391-338-404, 332-375-337-407 and 334-380-351-415. NP for 53 minutes at 318.
More 5-1-5-1 x 3, steady state to PI Read More »
I use this in my spin class and with some of my clients. Kind of a good way to get acclimated to time trial power with short breaks but not enough to get HR settled. On the first set I went for steady power throughout (350-360) and on the second set I tried to up