Sunday, September 24, 2017

3 x 7 minutes, all out

I used a climb about 15 minutes from our house (Muchmore Road). It turned out to be just 6 minutes plus and that counted going right and sprinting to the Indian Hill Road sign but it seemed close enough. I held 396, 401 and 394 and then threw in a 3 minute effort at 374 on Erie on the way home. Felt well rested and strong on these.

Friday, September 22, 2017

Clingmans Dome Ride on 9-22-17

240 watt avg for the 2:14 to the top from our house, fastest of the year; 250 watts from Sugarlands to the top, about 1:48









Thursday, September 21, 2017

CTS: IS Social Media Ruining Your Rides?

I don't use Strava. I see what people like it but I don't want to feel like every ride is a contest, and I would. I save it for the races.


http://trainright.com/stop-is-social-media-ruining-your-bike-ride/?utm_source=CTS+Newsletter&utm_campaign=0a0763322c-EMAIL_CAMPAIGN_2017_09-21-social-media-syd-schulz&utm_medium=email&utm_term=0_9d08d48022-0a0763322c-106443499&mc_cid=0a0763322c&mc_eid=7cc4bcc2b1

Wednesday, September 20, 2017

Wednesday Efforts

55 minute Spin class: 6x1 minutes, ascending power from 220-450 arg; 8 minutes at 350; 5 minutes at 370; 8x30 seconds, 15 seconds between at 400; 6 x 1 minute, 30 seconds between at 400; then more high cadence at 130-140 rpm, 250 watts

55 minute Circuit class: 15 minutes strength work; 15 minutes of core and plyometrics; 15 minutes strength and plyo

early evening ride in the mountains; did a 21.5 minute effort on one of my favorite climbs and held 340 watts; in early August that same climb took another 90 seconds and I held 330; felt good this evening

Tuesday, September 19, 2017

Cleves Course Training for the Huntsman 40k tt

I didn't ride the time trial but I did ride 30 miles on the course in my time trial position in 1:20. I just wanted to make sure that I could hold the position for that long. I was slightly lower in the saddle and had the bars up just a little. It felt fine. I didn't use the aero helmet, skin suit or disc/trispoke. Given the rather average power output (222) I think that once I'm in full time trial set up that I'll be fine. I was also a little tired rom the century on Saturday and my strength class last night. A good taper before the Huntsman Games will help.

Saturday, September 16, 2017

Pre Workout Fueling Mistakes

http://trainright.com/6-worst-pre-workout-foods-habits-cyclists-runners-triathletes/?utm_source=CTS+Newsletter&utm_campaign=804c1921e2-EMAIL_CAMPAIGN_2017_09_16-6-worst-pre-workout-food&utm_medium=email&utm_term=0_9d08d48022-804c1921e2-106443499&mc_cid=804c1921e2&mc_eid=7cc4bcc2b1

Friday, September 15, 2017

Fueling Tactics

https://performancecondition.com/wp-content/uploads/2012/04/Post-239-Section-4-Fueling-Tactics-Three-Winning-Steps-to-Performance-Eating-Step-Two-Alter-Your-Carbohydrate-Intake-Relative-To-Your-Activity.pdf


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