Under Overs

I did these inside. There were three efforts of 12 minutes and each 12 minute effort was broken into 4 minutes, 2 minutes, 4 minutes and 2 minutes. Four minute power was 310-320 and 2 minutes at 350-360. Power averages were: 316/351/317/349, 312/350/320/361, and 315/359/317/358.

Tapering for Events

http://trainright.com/tapering-week-race/?utm_source=CTS+Newsletter&utm_campaign=402327dbb1-EMAIL_CAMPAIGN_2017_06_29_tapering_cycl_tri&utm_medium=email&utm_term=0_9d08d48022-402327dbb1-106443499&mc_cid=402327dbb1&mc_eid=7cc4bcc2b1

Cleves TT

Interesting ride tonight. Kind of cool but no wind. I decided to try to keep my cadence up and ended up averaging 101 at 332 watts. My time was just so-so at 23:01 but that included getting stuck behind a truck that was stuck behind another rider. You can see the drop and then the big spike in power when things cleared out. Not sure how much time I lost but maybe 10-15 seconds. The higher cadence felt really good. I wasn't particularly tired at the end. In the past I rode my faster times at RPM's above 100.

Defining Periodization

https://performancecondition.com/wp-content/uploads/2017/06/Post-227-Section-1-Cycling-Coaching-Tips-101-Periodization-In-Simple-Terms.pdf

Saturday Century: Mt. Lookout to Batavia to Owensville to Fayetteville to Westboro to Blanchester to Harlan Township to Ft. Ancient and back o the bike trail. About the same as last weeks with going into Highland County. Went through 6 bottles and still came back 7 lbs lighter.

Avoiding Social Media?

http://www.triathlete.com/2017/06/lifestyle/online-friends-make-feel-like-s_302835?utm_source=exact_target&utm_medium=email&utm_campaign=7223966&utm_content=061717_Triathlete

Being Happy!

http://trainright.com/happy-athletes-more-successful/?utm_source=CTS+Newsletter&utm_campaign=3c1c24d614-EMAIL_CAMPAIGN_2017_06_17_happy_athletes&utm_medium=email&utm_term=0_9d08d48022-3c1c24d614-106443499&mc_cid=3c1c24d614&mc_eid=7cc4bcc2b1

Cleves Time Trial June 13 2017

I rode a marginal time trial tonight. I definitely felt the Monday evening strength class more than the century on Saturday. My glutes were sore last night. I didn't really ride all that hard. Around the two mile mark I wondered why I was there as I didn't really need this effort on the schedule. If I were to guess I'd say power was in the 330's. I also made slight position change just too try it and it didn't feel right. This is a good opportunity to try changes without any risk of losing time in an A race. So, a good training effort but a well below average effort.

mental Toughness and Aging Athletes from CTS

http://trainright.com/mental-toughness-aging-athletes-performance-decline/

Century Ride

I redefined 'bigger ride' as recommended (3.5 hours) into a century. Left at 6am and hit six different counties as I did my tour of the Ohio farm land. Happy to report that the fields are plowed and ready for seed and the alpaca's are their usual inquisitive but distrusting selves. I did get in the intervals (6 min, 6 min, 5 min and 8 minutes at around 315) before my battery died in my power meter. Overall a wonderful ride and about 30 minutes faster than when I did it earlier in the year.

Interpreting Data

https://performancecondition.com/wp-content/uploads/2017/06/Post-226-Section-2-Data-Isn’t-Just-Data.pdf

National Senior Games 5 k Time Trial

5k numbers: 25.68 mph, 395 watts, 95 rpm for the entire distance; first half at 387, 29.55, 95 rpm, includes the turn; second half at 406, 98 rpm. I was a little under 3 minutes down and then 4:20 something back up. I definitely had my mental focus together on both of these events in Birmingham. I wasn't thinking about how bad it hurt, only about how fast I was going and how much power I was putting out. Very glad I can get into that fame of mind for these. This was good enough for first place.

National Senior Games 10k time trial

After 4 silvers (2 each in Cleveland and Minneapolis in 2013 and 2015 respectively) I finally won the gold today in Birmingham Alabama. It was a very hilly course (7-10%) and we rode in a steady downpour all the way. I didn't think I rode all that well but I won by over a minute with a time around 15:02 give or take. Had to go to the small chainring four times and sat up on the climbs and on the descents I went out on the horns as opposed to staying in the aero bars. Twenty plus years of concentrating on time trials and finally a national championship.

Whats in your pack for a cycling adventure? From CTS

http://trainright.com/definitive-list-carry-epic-cycling-adventures/?utm_source=CTS+Newsletter&utm_campaign=431ede2413-EMAIL_CAMPAIGN_2017_06_03_what_to_carry&utm_medium=email&utm_term=0_9d08d48022-431ede2413-106443499&mc_cid=431ede2413&mc_eid=7cc4bcc2b1

Mental Conditioning to Avoid Re-Injury

https://performancecondition.com/wp-content/uploads/2017/04/Post-218-Section-2-Avoiding-Reinjury-Mental-Conditioning-for-Rehabilitation.pdf

USAC Nationals

I rode the 30k USAC national championship time trial yesterday. The course was flat to rolling with really no wind. I rode the first half in about 21:30 at 340 watts. On the way back I dropped to about 310 and 21:00. It was a little more downhill coming back but I really died on the second half. It really showed that I don't train for these longer time trials. I still took 11th place out of 35-38 riders which is my best placing at any USAC Nationals event. I missed the top ten by 12 seconds or so.

Its off to Birmingham for the NSG time trials on Monday and Tuesday.