Saturday, September 30, 2017

3x7 with endurance miles

I did todays intervals and then went on a longer ride to combine this with tomorrows ride. I'll take tomorrow off. Felt good today. Power on the 3x7 was 381, 381, and 371. Used Muchmore, Indian Hill and Shawnee Run for the climbs. All of them were a little over 6 minutes. On Muchmore that includes taking the right turn at the top and going to Indian Hill Road. Indian Hill is to the top sign at the church and Shawnee us up to Given.

Thursday, September 28, 2017

3 x 7 hill climbs

Same workout as Sunday on the same road but power was only 383, 373 and 373. Definitely feeling the effects of two strength classes, one time trial and a spin class in the last three days. Just didn't have the ability to hit 400+ on these today. 

Maintaining Power Through the Fall

Tuesday, September 26, 2017

Last Cleves Time Trial of 2017

I did an extra long warmup as I tested some slightly different positions. Nothing radical. I just raised my bars one spacer and lowered my saddle about the same. Its going to be more comfortable for the 40k. For the short time trials, I'm pretty high in the saddle and low with the bars with about an 8" drop. I maybe took 1/2" off that. Felt good. I didn't ride particularly hard tonight. That Monday night circuit class was tough. I felt that in my legs tonight, and thats ok. I know that doing that affects this event. Ultimately my times at the key events were very fast and thats what I want. I think I've now ridden this course 325 over 21 years. Its hard to get too excited about it but it is good training and chance to mess around with position, cadence, etc.

Monday, September 25, 2017

Today Class

This shows my ride to the club, the down time doing some personal training, my strength class and then the ride home and walking the dogs 

Sunday, September 24, 2017

3 x 7 minutes, all out

I used a climb about 15 minutes from our house (Muchmore Road). It turned out to be just 6 minutes plus and that counted going right and sprinting to the Indian Hill Road sign but it seemed close enough. I held 396, 401 and 394 and then threw in a 3 minute effort at 374 on Erie on the way home. Felt well rested and strong on these.

Friday, September 22, 2017

Clingmans Dome Ride on 9-22-17

240 watt avg for the 2:14 to the top from our house, fastest of the year; 250 watts from Sugarlands to the top, about 1:48

Thursday, September 21, 2017

CTS: IS Social Media Ruining Your Rides?

I don't use Strava. I see what people like it but I don't want to feel like every ride is a contest, and I would. I save it for the races.

Wednesday, September 20, 2017

Wednesday Efforts

55 minute Spin class: 6x1 minutes, ascending power from 220-450 arg; 8 minutes at 350; 5 minutes at 370; 8x30 seconds, 15 seconds between at 400; 6 x 1 minute, 30 seconds between at 400; then more high cadence at 130-140 rpm, 250 watts

55 minute Circuit class: 15 minutes strength work; 15 minutes of core and plyometrics; 15 minutes strength and plyo

early evening ride in the mountains; did a 21.5 minute effort on one of my favorite climbs and held 340 watts; in early August that same climb took another 90 seconds and I held 330; felt good this evening

Tuesday, September 19, 2017

Cleves Course Training for the Huntsman 40k tt

I didn't ride the time trial but I did ride 30 miles on the course in my time trial position in 1:20. I just wanted to make sure that I could hold the position for that long. I was slightly lower in the saddle and had the bars up just a little. It felt fine. I didn't use the aero helmet, skin suit or disc/trispoke. Given the rather average power output (222) I think that once I'm in full time trial set up that I'll be fine. I was also a little tired rom the century on Saturday and my strength class last night. A good taper before the Huntsman Games will help.

Saturday, September 16, 2017

Pre Workout Fueling Mistakes

Friday, September 15, 2017

Fueling Tactics

3 x 4 minute power intervals

Used Heekin from Eastern Avenue to the flat section of Principio that runs by the playground in Ault Park; this takes me right to the point where the downhill starts; held 411, 412 and 408

Wednesday, September 13, 2017

Blue Streak Time Trial

Rode a rather lackluster 23 minute effort i the cool 57 degree wet weather. Only had 14 minute warmup due to the rain which did stop around the time we went off. Had some asthma problems. Power was in the 340 range. Resting HR this morning at 38, so thats good.

Saturday, September 9, 2017

September Century, #12 so far in 2017

My go to route with just a little variation near Fayetteville and on to Blanchester. Pretty fast ride at 5:21 with only one star at mile 68. Average power at 218. 

Stress Reduction via Diet

Tuesday, September 5, 2017


A pretty average ride tonight. On the first half I was pretty strong (353 watts) and fast into the wind. The second half I just kind of died (335). Not a fast night given the cool temps. I think that will be my last ride this year on that course. Next week I'll ride the Blue Streak in Dayton and then I'll just do the timing at Cleves the last two weeks in September, maybe with some intervals on my own beforehand. Re the Sunday KY races, another rider pointed out that the temps this year were 10 degrees cooler and we only had 45 minutes between events compared to 2 hours last year. He also uses some website that calculates results based on given power and weather conditions and this site predicted that we would ride slower by about 30 seconds on the 10k, which was correct. I'm also looking at my results there and in Michigan on the 5k where I rode very fast times at an average wattage around 380 compared to last years 400+. I do think my power meter, even though calibrated, is just reading lower for some reason. Proportionally my rides last year for the 10k and my rides at our local tt are showing power numbers about 7% below what I had last year for almost similar times. I'm definitely slower at Cleves but not enough to warrant losing 15-20 watts. Nah being said, I do need to get my head wrapped around the 10k and 10 mile efforts. I killing the 5k's. I tend to think its just the time of year and the number of races completed. I was super fired up Sunday and in Michigan. Tonight, I'm riding but not really too excited.

Sunday, September 3, 2017

KY 5k and 10k time trials

fortunate to win gold in both with the 5k time equal to 2015 and 4 seconds slower than 2016; 10k was much slower than 2015's 13:41 and 2016's 13:47 at 14:14; I definitely didn't go after it like I did in past years

Saturday, September 2, 2017

pre-race effort

did 5x1 minute with 10 minutes between at 400-410 in preparation for tomorrows 5k and 10k in Frankfurt, KY

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