Monday, September 24, 2018

Fall/Winter Field Test

Looking at my schedule for the week, and knowing I had light weekend on the bike, I moved the field test to today as opposed to tomorrow. All went well with power at 386 and 386. I was dying on that second one on the second half. I always assume two songs for each effort. Finished song #2 and still had minute to go. Looking back, in 2011 the results were 344/347, 2016 they were 380/374. We obviously do this once or twice per year but I was just curious to go back petty far and then look at not too long ago. Over the last couple of years the 370-390 range has been typical.


Friday, September 21, 2018

Smoky Mountains



On Thursday did a 10 mile hike on Fork Ride from 5900' down to 3000' and back up. On Friday, did the Clingmans Dome round trip of 51 miles. Made it to the top from the house in 2:14, a few minutes faster than usual. Not trying to go fast, just a good steady pace (235 NP watts) 





over 400 rings...this is half of the trunk



 the trail 




tunnel of Rhodo's 
the ride 















Wednesday, September 19, 2018

Back At It


Took three days off the bike after the century on Saturday. Started back today with two classes and headed to the mountains to do some hiking and biking. Good to have the break after a season of races and big miles. Will have more coming up interspersed with interval days. 


Friday, September 14, 2018

3x12 steady states with 5 minutes between

Target power was 320-333 with actual 328, 333 and 341. Will do a long ride tomorrow and then take off Sunday through Tuesday. 



Wednesday, September 12, 2018

Kaisa Keranen Fitness videos

Saw her featured in the ACE Fitness magazine at their annual IDEA Fitness conference. Some very tough exercises!


https://www.youtube.com/watch?v=l_qa1smc8Ho


https://www.youtube.com/watch?v=xyDuYI1JhR8


https://www.youtube.com/watch?v=piamNo6mbDw

Todays Classes

Two hours of class plus the commute to and from the club are show below. Desired goals for the HR zones were hit. I'm not looking for too much in the red but plenty in the yellow. We had a good stretch in the circuit class (second half of the chart) with an extended yellow. We were mixing up lifting with plyometrics in one minute on 15 second off efforts for 10-12 minutes. Tomorrow is a rest day, 3x12 steady state on Friday, hopefully a long endurance ride on Saturday and then 3 days off (Sunday though Tuesday). No more Cleves on my schedule this year. One more Blue Streak in October and then we start the indoor time trials in November. Still have the Florida State 5k and 10k in December. 





Tuesday, September 11, 2018

Blue Streak

Not a great time but power was ok. Overall, 333 watts, 90 rpms and 27 mph. First half was 335, 28 mph, second half was 336, 26.5. That turn really knocks it all down a notch or two. Definitely shows that doing the hour strength and plyo class on Monday night is detrimental to a good time here.


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