KY State Senior TT

What a great course on Frankfort! Valley road along the Kentucky River, past massive old distilleries, winding, some small hills but also plenty of flat sections. The 5k had no turn around so it was very fast. Covered it in 6:34 or about 28.6 mph at 370 watts. the 10k was around 13:40, 27.7 mph, 360 watts with a turn. Well run event. Will do this one again in the future.

Cleves

Rode a 22:43, just a second slower than last week, around 27.1 mph. Given my swollen left shin, I was ok with this. Tapering for the KY state tt this Sunday.

Off Trail in the Great Smoky Mountains

Started at 8:30 on the trail to Grotto Falls where we then went above the falls to follow Roaring Fork to the summit of Mt. LeConte. Arrived at the summit around 2:30 on the Rainbow Falls Trail after spending the day pretty much on all fours climbing through creeks, over some rock faces, skirting 100'+ waterfalls, clawing uphill through the spruce/fir forest covered with ferns, etc. An amazing adventure in the national park. Topped it off with a 6.8 mile hike down Trillium Gap back to the car where I hit the chalet to shower and clean out my shin and the drove back to Cincinnati. 

Scenes from August Riding and Hiking in TN/NC

Cleves, August 18

Rode a 22:42, 27.1 mph, putting out just under 350 watts. First time this year I had someone chasing me. Had a minute head start that they took 30 seconds off of. getting ready for the KY state senior it's on the 30th.

Easy day

Toda I ride a five mile round trip to gym where I'll do some upper body and core. I'll teach spin off the bike.  Then it's home for a walk with the dog followed by an afternoon at the pool. Tonight it's on the drums with the 19 piece big band at Devou Park.

15x30 seconds, x 2 sets

Haven't done these in a while. Took me a few to get the cadence down that would get the best power.: 561, 562, 621, 561, 603, 578, 592, 626, 568, 576, 599, 546 (car caused me to have a slow start), and 592 in the first set for a 586 avg;  590, 552, 597, 593, 598, 595, 569, 572, 579, 538 ( had to stop after this one for a minute....getting dizzy), 596, 539, 573, 584, 602 in the second set for  578 avg. Used the course at Ault Park.

Blue Streak

Decent time for the 10 miles at 22:04, 27.2 mph avg and around 344 watts, just like last night. Windy evening with a headwind heading out the first few miles. On the way in that really helped add to the average speed.

Cleves August 11

22:50, just under 27 mph avg at 344 watts; not my most motivated effort of the year by far; only had three other riders at the early start time; past two in the first two miles and had sent a faster rider off first so I had someone to chase; caught him in the last half mile or so; didn't even have the wattage screen on my display; just went by speed; saving it for the Blue Streak tomorrow. Thankful for the other riders who show up to ride early. Doing this solo would really be tough.

Saturday Steady States

Took it easy the last two days with Thursday off completely and 90 minutes of low end endurance yesterday. Today I did 25 minutes at 333 followed by 10 minutes recovery and then 8 minutes at 324, 12 seconds at a light, and then 12 minutes at 330, all along SR 52 along the Ohio River. Planning on doing Cleves and the Blue Streak on Tuesday and Wednesday respectively.

Cleves and the rest of the week

Rode a rather unmotivated 22:42, 27.1 mph, last night at Cleves. Was having issues with my new Joule 1 that are now hopefully solved but had nothing but current speed to watch and just three other riders at the 5:30 start time. Passed them all by mile 2. The next 8 miles were lackluster.

Did my spin and circuit class today and will take the next two days off in preparation for some steady states on Saturday. The off days are either very light on the bike, less than 100 watts, or totally off. I usually get in an hour walk with the dog and work in the yard.

Planning on Cleves and the Blue Streak next week and riding the KY senior it's later in the month.

Rode 100 miles last Saturday, avg 19.4 mph and about 208 watts. Nothing too intense, just enjoying a nice day on the bike.