Indoor Endurance Ride

Mixed this up over the first hour with a shift up in power every ten minutes from 175 to 200 to 225 to 250 and then 275. Finished around 190. 

1x10 seconds and then 10x15 sec on/off, 3 sets

Thought this would be fun, and it was. First I went for it on a 10 second effort trying to get a new 5 second best effort over 1000 and hit 1071 avg. Then did 3 sets of ten of the 15 seconds on/off. Those played out with averages for each set in the 555-560 range.

Best 5 second and 60 second

Did an endurance ride with a few one minute efforts separated by 5 minutes and then some 10 second efforts also separated by 5 minutes. Set PR's on both at 972 and 570 respectively. Really no bearing on my events but kind of fun for a winter workout. 

Coaching License and Power Based Training Certificates

15 seconds on/off x 20

Went longer but will go easy tomorrow. Ended up with 50 miles. Things seem to have gone well with the 20x15's. And, I got one of those medals for having my 3rd best 10 minute average power at 381, NP at 385. Average for all 20 was 568.

December ride to Clingmans Dome

So, had some issues with the power meter on the way down on this ride. It showed me holding 600-700 watts, downhill, and 800+ uphill. I know, impressive! I should become a pro at 55 years old! I deleted the second half and will recalibrate, change batteries, etc. Not sure whats up. Regardless, I got the uphill part of the ride and I did set a new 90 minute best at 261. This is the same ride that I set my previous best on in August or September. Felt good today, and pushed it knowing I wanted to get that 90 minute best. Started at 50 degrees, hit the mid 30's at the top in super damp conditions. The descent was miserable. Needed heavier gloves.

Ice baths, anti-oxidants.....help with recovery? by CTS

https://trainright.com/true-or-false-ice-baths-antioxidants-great-for-recovery/

todays efforts

The HR data below is from this evenings class with a warmup in the spin room; the chart below is from this mornings ride that had 20 x 20 second efforts with 20 seconds in between....those were very tough; averaged 553 watts for all 20 with a high of just under 600 and a low not much above 510; the normalized power for the 14 minutes it took to do these was 381....not too far off what I would hold for a 10k at peak of the season 

Too Much Muscles Mass? by CTS

https://trainright.com/cyclists-runners-triathletes-stop-worrying-too-much-muscle-mass/?utm_source=CTS+Newsletter&utm_campaign=235d93999b-EMAIL_CAMPAIGN_2017_10-3-post-season-ultra-guide&utm_medium=email&utm_term=0_9d08d48022-235d93999b-106443499&mc_cid=235d93999b&mc_eid=7cc4bcc2b1

20x15 seconds

Felt pretty good on these. Legs a little tired from last nights class but didn't seem to be a factor once I got into them. Average for the first 10 was 524, second 10 was 538 so lower than the last time we did these by 5% but thats ok.

10 sec efforts

Plant of times between these efforts....second effort stopped at 10 seconds but clock rant to 17...oh well

Florida State 5k and 10k Championships

Overall a good day and better than expected. I say that because I'm riding a bike that I've never raced on (Cervelo P2, two tri-spokes as opposed to my Giant Trinity with the rear disc) and I wasn't feeling 100% given this allergy. Both of my times were faster than last year under pretty similar circumstances on the exact same course. I set a course record in the 5k at 6:26. That may be 1 second better than my all-time best for any 5k course. I think I did something close to that at Nationals in Cleveland four years ago. I was around 6:57 last year here. On the 10k, I was at 13:26. Not sure if its a record as they had my name entered in the incorrect slot and had to redo the results. Still, about 50 seconds faster than last year. And, power was really strong on the 5k at 395. The 10k was 356. I wanted 365-370. Maybe a little tired from the 5k. Two more golds is always a good thing. Really pleased with this given the time of year.

Bike Maintenance Tips from CTS

https://trainright.com/6-bike-maintenance-problems-need-tackle-right-now/?utm_source=CTS+Newsletter&utm_campaign=f88b171fc6-EMAIL_CAMPAIGN_2017_08_24-kale-kimchi-jeff-mahin&utm_medium=email&utm_term=0_9d08d48022-f88b171fc6-106443499&mc_cid=f88b171fc6&mc_eid=7cc4bcc2b1

Year Round Riding and Training for the Master Athlete from RBR

https://www.roadbikerider.com/latest-rbr-newsletter-2017/306-issue-no-788/3226-year-round-riding-for-greater-fitness-and-health

PMC article and video

https://www.trainingpeaks.com/blog/what-is-the-performance-management-chart/

Understanding TSB article

http://www.hunterallenpowerblog.com/2014/01/what-is-training-stress-balance-tsb.html

Building CTL article

https://www.trainingpeaks.com/blog/ask-the-experts-building-chronic-training-load/

Day before Florida State 5k and 10K

didn't do exactly as instructed as my phone died and I couldn't pull up any emails or websites; did 3 minutes at tempo at 306, 2 at steady state at 335 and 1 at CR and 385, so not too far off; felt good today; have a little bit of a cold that I brought from Cincinnati but truly it didn't affect the ride today at all; I'll be fine for tomorrow and ready to put out some power; looks like it may be cooler and windy with a chance of rain; i'll be riding my Cervelo since my Giant is in the shop being rebuilt with the newest Giant TT frame; no disc with me but two tri-spokes should work well in the wind

Plank! by CTS

https://trainright.com/cyclists-runners-triathletes-plank-core-strength/?utm_source=CTS+Newsletter&utm_campaign=348bd2d34c-EMAIL_CAMPAIGN_2017_08_24-kale-kimchi-jeff-mahin&utm_medium=email&utm_term=0_9d08d48022-348bd2d34c-106443499&mc_cid=348bd2d34c&mc_eid=7cc4bcc2b1

10 x 25 seconds on/off, x2 sets

Same as yesterday, inside on the Stages SC3. Yesterdays two sets of ten averaged 556 and 546 while today the two sets averaged 551 and 577. That last block of ten I finally stood for about the first 7-8 seconds to ramp up the power.