114 mile ride today

Rode from Mt. Lookout to Maysville, Ky and back via SR 52, Augusta Ferry, back to Aberdeen, Oh and then the usual Ripley back to Mt. Lookout route. I did some steady state intervals early in the ride, 10, 8 and 6 minutes, all in the 320's and then held 255 for all 114 miles. I did this ride on May 31 and held 195. Rode solo and felt really strong, and I saved a small box turtle from immenent death, so I did my good deed for the day! ;-)

Cleves TT

According to my data, 361 on the fist half and 359 on the second so a 360 average; my data is missing a few seonds here and there but we can assume those seconds would have been at higher power anyway, right? yet, my time was slower at 22:39; not bad but not as fast as the last two weeks; very hot night, 92 degrees; watched nothing but power…will ramp it up next week with a speed and power goal…just five weeks left

Roaring Fork

Did about 36 miles late this afternoon including the usual ride to Elkmont and back (1900') and added in the Roaring Fork Motor Trail. I think its the hardest short climb I've ever done. In 40 minutes I covered the six miles from roughly the start of Airport Road to Cherokee Orchard (essentially the same road) and then onto the one way Roaring Fork. I gained just under 1800' in those 6 miles with an average power of 289. This includes 10 minutes at 318, 15 at 310, 20 at 306, 30 at 299. And this isn't really pushing it, just what it takes to keep the pedals moving through the extended 12-17% sections. Toughest short climb I've ever done. I try to ride this a few times per year.

Cleves Time Trial

Pretty decent ride tonight at 22:17, 27.6 mph. Power on first half at 356 and second half at 352, cadence at 93 and 91 respectively. Next week I'll try to not go so hard in the first couple of miles and just go for that 360 average start to finish. Was a little over 400 and that is too high.

Endurance ride on Saturday

Took it easy today with a two hour ride around Indian Hill, 236 avg watts, 279 normalized. Rode several hills including Kugler Mill, Cunningham, Muchmore, etc. Heading out of town to ride in the mountains of TN/NC so took it easy today. And, hoping to take some more time off the 22:12 at Cleves that I rode last week. hat tied my best of 2013. Not much left on the list of goals for the rest of the year other than improving at that course and the Blue Streak. Making some subtle changes to position also. Raised and extended the bars the last two weeks. Feels pretty good.

Blue Streak TT

Unofficial results but based on my computer 27.9 mph avg, 21:30, 93 rpm and 358 on the power; focusing on power for the whole ride, just like last night; I'll be in the 360's soon enough; felt really good tonight

Cleves TT

Had my best time of the year at 22:12. Held 366 for the first half at 26.3 mph into the strong wind out of the southwest and then about 29.2 mph for the second half with the tailwind at 350 watts. Entire ride was at 358 avg , 27.75 mph avg speed. Blue Streak tomorrow night. Applying to USAT to attend their Lexington, KY coaching clinic in November.

Cleves TT

Rode my best time of the year at 22:24, 27.45 mph or so, 355 watts, 95 cadence. made some changes to my bar length, stem height and angle. Felt pretty good and will continue to use the remaining weeks to fine tune position. Would have been faster tonight but had a tanker truck pull out in front of me at mile 6 or so and then had 150 of mud and gravel at the train derailment site. had to come out of the bars to safely get through the mess. Likely lost 5-10 seconds with these. Oh well, there's next week.

8x5 steady states

used Ault Park from the lowest point on Observatory to the back of the pavilion and then another lap plus, coasted down and repeated: 353, 356, 349, 350, 345, 341, 341 and 342 with just 90 seconds between the first four, then 3 minutes, then 90 seconds between the last four; resting HR this morning at 38...as low as its ever been