Monday, October 31, 2016

Outdoor Field Test

This is the outdoor test. I'll do the indoor later in the week. I was hoping I'd average in the low 380's but more like 377 with 380 and 374 being the results. I used the same road in the same direction for both. I started near Beterra Casino on 52 and went to just about 8 mile. My 5k power which is roughly over 6:30-7:00 has been 400-410. Seems like I should be able to eventually be around 390 on these. I definitely gave them everything I had but after a few light weeks not too surprised at the results.

Wednesday, October 26, 2016

Training Updates

I'm still in the 4-5 hours per week. This feels great after months of training and racing. Next week I have two days with the 2x8 field tests, one indoors and one outside. Should be interesting. Power should be the same on each but the indoor is certainly more daunting mentally. I have the new Stages SC3 bike inside. So far, so good. Its a great machine. I don't need the simulated roads and races of some of the other options like Zwift but I understand athletes who do. I'm pretty satisfied with just setting a power goal and going after it with some preselected music.

On November 8th I'll be hosting a time trial and strength training clinic at the Cincinnati Sports Club.  This is free of charge.

Thursday, October 20, 2016

Taper Weeks

This week and next have limited riding of just 4-5 hours. Kind of nice after riding 35 time trials and putting in lots of miles since January. And I'm adding in more hiking. Photos are from todays ride.

Clingmans Dome Ride

Nothing too crazy here. I kept power pretty much at endurance pace and cadence as high as I could given the terrain (avg 210, 85). My 5, 10, 20 and 30 minute sustained power averages were upper endurance, 250-260. That completes my four hours for the week if we include spin class yesterday. I'll hike tomorrow and take the weekend off. Maybe a very low indoor ride while I read my newspapers on Sunday. And what a great day to ride sunny, low 70s at the lower elevations, upper 50's at 6000'. Loved every minute of it!

Saturday, October 15, 2016


Great ride from Point Pleasant, OH to Augusta and Maysville, Ky, to Aberdeen, Oh and then north to 125 and on to Russelville and Georgetown before heading back to Point Pleasant.

Wednesday, October 12, 2016

New Stages SC3 ordered

I just ordered this from our shop sponsor, Montgomery Cyclery. I've been using the CycleOps Indoor 400 for a long time, probably 60,000+ miles inside in 10 years. The old Joule 3 died a while back and the Joule 2 just isn't as user friendly. This Stages bike looks like a huge upgrade. And I have four of their power meters so it should be a pretty easy acclimation.

Tuesday, October 11, 2016

Blue Streak

I had pretty good ride. Overall power was 368, cadence 89 and speed at 27.32 on a windy cool night. The first 5.5 miles was at 28.25/371 and the second 4.5 at 26.8/366. Power was;t too far off my best efforts of the year (371). Not a super fast night but felt strong. I did register for the Florida State it's on December 8 (5k and 10k). Unsure of results overall.

Monday, October 10, 2016

Day before Blue Streak

did a quick set of 6x30 seconds at 617, 644, 624, 613, 633 and 612....wonderful day and felt like getting some high end efforts before tomorrow tt....90 seconds between on these also

Monday, October 3, 2016

List of CEU's in Last Two Years

Continuing Education Units obtained in the last two years for USAC, USAT and ACE 

Saturday, October 1, 2016

Endurance, Inside

Couldn't get outside today so Just did this inside: 2:20, 180-190 watts, 90 rpms. Got off the bike three times to grab some water.

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