Cleves Time Trial

Had a good ride with a 22:40, 27.13 mph, 94 cad, 330 watts avg, 336 NP. I rode kind of hard but certainly not all that I had. I was really just watching speed and avg speed. I never checked watts at all. It was very hot (88) and super humid, which I like, but we had a head wind the final 5 miles which on that course isn't any fun. Tried to keep it steady and when power dropped I tried to bring it back gradually. Also took advantage of all of the downhills with some nice speed to roll into the flats or next hill.

104 mile ride

Left at 6:30am and was extremely inspired by the amazing late spring morning. I will take tomorrow off. I'm going to ride the time trial on Tuesday and want to get a fast time. Ideally something in the 22:40-50 range.

Felt really great today. This ride seemed to fly by.

Indiana Senior 5k and 10k

Things went well today. I rode the 5K in 6:40, 395 watts, 91 rpms, 27.8 mph. This is just 2 seconds off two years ago when we did this last. Give the rough condition of the course pavement and having three riders coming at me (they were cooling off....really?....'get off the course' was my comment as I went by) I'd call it even with 2016. The 10k was 13:31, 351 watts, 91 rpms, 27.33, or about 7 seconds off 2016. It wasn't the same route. They added in 7 additional turns, some extremely tight. Once again, overall, about the same as two years ago. I think I won both events as I was closing in on the other fast guy in my group but I had to leave. They weren't doing medals until after the road race.

Body Weight Work for Cyclists and other endurance athletes

from the latest Performance Strength Conditioning newsletter....I would agree with this 

5x1 minute, 1 minute between, Sunday race preparation

All went well. Feeling good about Sunday. Looking for some really good speed and power, and two gold medals ideally. At the very least I want too qualify for Albuquerque even with Ohio, KY, MI and FL still on the schedule. Power today was 429, 471, 499, 477 and 506, inside.

Update

After the trip to Tennessee its been back to the training plan.  Sunday was an easy day inside, Monday had 90 minutes of endurance (200 watts) with the 55 minute strength class late in the afternoon, and last night I went to Cleves to ride for 90 minutes with 3x12 steady state at 310-320 along with some 30 second efforts at 400+. I then timed the other riders at 7:00. Today was 55 minute spin class and then 55 minute circuit. Tomorrow will be off and some endurance on Friday (not long, maybe an hour) with Saturday being short on time with 5x1 minutes s a warmup for Sundays Indiana State 5k and 10k championships in Evansville. Should be ready. Have the saddle height dialed in on the Trinity. 

TP...strength training

https://www.trainingpeaks.com/blog/the-5-factors-for-improving-cycling-power-and-how-to-address-them-with-strength-training/?utm_source=tpr&utm_medium=email&utm_content=user&utm_campaign=20180511_weekly_news

HIIT for Seniors

https://performancecondition.com/wp-content/uploads/2018/05/Post-273-Section-1-High-Intensity-Interval-Training-and-the-Aging-Athlete.pdf

Smokies Trip in My, #2

May Blue Streak

Had my best ride on that course in two years with a 22:08, 5th overall, best of the 55-59. Only beaten by a couple of guys in their 30's and then two guys ten years younger. Power pretty good at 328. I do think I finally have good position on this bike, hence the speed and lower power. I went with a slightly lower cadence, which felt really good, and tried to not jump the power way up when I saw it drifting down. I took a more gradual approach to bring it back up. Overall, happy with this ride.

http://www.speedy-feet.com/races/2018/0508/bs-ov.htm

Thursday Hike

Did about 12 miles up to Brushy Mountain and back on 5/3/18.

Smoky Mountain Century

I took advantage of the great weather and did the epic Trans-Smoky Mountain National Park Century. Have to say, it always sounds good when I decide to do it but around mile 75 this one really kicks my behind. That being said, the first part to Clingmans at 2:13 was very fast and the overall ride may be one of my fastest ever. I'm really not riding it with that in mind. I just keep a good steady pace. Off tomorrow, and likely Sunday too. I'm tired! ;-) 6:22 for the total time on the bike

Not a pleasant topic but.....

https://www.roadbikerider.com/its-time-for-change-hit-and-run-deaths-hit-record-high/

Leave the Excuses at Home, from CTS

https://trainright.com/no-more-excuses/?utm_source=newsletter&utm_medium=email&inf_contact_key=ece0991d993789ed4a02b0add88f9b8374db5b13af0c097f8504be5deec6e85d

Ride in the mountains

I used this ride to do a workout scheduled for later in the week. I modified a 5 at 326, 1 at 360 x 2, 5 easy and repeat 3 times to a 4 at 326 1 at 360 for 20 minutes non0stop. Given last night time trial, two classes today and then this, its been a good 24 hours. 

First Cleves

Not a great but not a bad ride. Power was pretty mediocre at NP 331. I need to get that into the 340's, even 350's. I think I need to get used to the new bike and just spend more time riding it. I'm generating better power on the road bike for longer periods of time, or very close to this. Not too concerned as it's early and I've only ridden the new time trial bike 4 times. The newly adjusted saddle height and bar position feel really good. I'll get there. I think a time in the mid 22's is possible sometime this season.