Wimberg Bike Coaching Blog

Thursday and Friday, May 28-29 2020

2020/05/29

Thursday: 14+ mile hike on the Bullhead to LeConte to Rainbow Falls with some side trails

Friday: 3+ hours with some intervals; Elkmonth, The Skinks, Roaring Fork

Recent Posts

Thursday and Friday, May 28-29 2020

2020/05/29

Ten Signs of Overtraining from CTS

2020/05/28

Wednesday May 27

2020/05/27

Holiday weekend

2020/05/25

222 Segment

2020/05/22

5 x 4 minutes, 4 minutes between

2020/05/19

7 x 2 minutes on and off

2020/05/18

Smoky Mountain Century

2020/05/15

TN intervals around Pittman Center

2020/05/13

Heekin Intervals

2020/05/10

Strava on 222 from Batavia to 50

2020/05/07

Monday and Tuesday, May 4 and 5

2020/05/05

Wrapping Up In TN

2020/05/01

Going After Strava Segments

2020/04/29

Under Overs 4-1-4-1 x 3

2020/04/27

4-1-4-1. x 3, same as previous day

2020/04/24

4-1-4-1 x 3, under over

2020/04/23

Several Efforts Today

2020/04/22

Power Profile Tests

2020/04/20

10k indoor time trial

2020/04/16

2 x 5k time trial

2020/04/13

Under Overs, same as Wednesday

2020/04/10

Seven Things Not To Do After a Workout from CTS

2020/04/09

Under overs at 290/310/290, 4 minutes each, three sets

2020/04/08

1 x 50 minute tempo at 308 watts

2020/04/07

Cleves Again

2020/04/04

1 x 40 minute tempo

2020/04/03

Todays 3 x 12 tempo

2020/03/31

Weekend Century and 30 minute Tempo Today

2020/03/30

Cleves Time Trial Challenge

2020/03/26

Endurance miles with a 10k time trial

2020/03/21

More miles and a 5k time trial

2020/03/21

Ault Park Intervals

2020/03/20

Some Intervals

2020/03/16

Hill Repeats

2020/03/09

Last Indoor 10k

2020/03/08

Avoiding Stagnation with VO2 Max Training, Hunter Allen, Peaks Coaching Group

2020/03/08

Last Few Days

2020/03/07

Sweat Mineral Losses and Antioxidants from RBR by Arnie Baker

2020/03/05

Todays Classes

2020/03/04

Ride in GSMNP

2020/03/04

One mile and one minute efforts

2020/03/02

Day 2 of the 4 under 4 over 4 under x 3

2020/02/29

4 under-4 over- 4 under, 3 sets

2020/02/28

2 classes and then some more riding

2020/02/26

3x10 minute at 330, 5 minutes between

2020/02/23

Thursday and Friday

2020/02/23

under overs, same as Monday

2020/02/18

Under overs: 4 at 320, 1 at 380, 4 at 320, 1 at 380....7 between, repeat 3 times

2020/02/17

day 2 of the 3-3-3, three times

2020/02/15

3 min at 330, 3 at 360, 3 at 330....three sets

2020/02/14

Class HR Data

2020/02/12

Back at It

2020/02/10

Misery is a Choice, from CTS

2020/02/06

Thoughts on Keto Diet from Popular Science

2020/02/04

Caffeine as a Supplement from RBR

2020/01/30

Avoid These Mistakes with Your Intervals, from CTS

2020/01/30

5-1-2 x 6

2020/01/27

5-2-2 efforts X 6

2020/01/25

Series of 5 at 280, 1 at 330 and 2 at 200

2020/01/24

HR data from todays two classes

2020/01/22

4 x 10 steady state

2020/01/20

Knowing The Why from TrainingPeaks

2020/01/13

Hour tempo with ramp up and ramp down

2020/01/13

Four Training Myths for 50+ Athletes

2020/01/11

ramp up 4 x 3 min, then 1 hour then ramp down

2020/01/09

ramp up then hold it

2020/01/06

20 minute effort

2020/01/03

New Years Day Power Profile Test

2020/01/01

104 miles on December 28 2019

2019/12/28

10 Point Action Plan for Training Success from CTS

2019/12/26

10 x 1 minute on/off

2019/12/26

5x3 minutes and 3 x1 minute

2019/12/23

3 x 12 minutes at 320-330

2019/12/19

Indoor Time Trial

2019/12/17

Monday Intervals, 3x15 minutes, 5 between

2019/12/17

Friday Intervals

2019/12/13

Best Glute Exercises for Glutes, from CTS

2019/12/12

From RBR, Strength Training and Quality of Life as We Age

2019/12/12

A Mention in the FSG Event Newsletter

2019/12/09

Florida 5k

2019/12/08

Day Before Florida 5k Ride

2019/12/05

Heart Health and the Endurance Athlete from CTS

2019/11/30

Day Two of Intervals in TN

2019/11/30

TN Ride

2019/11/28

6x6 minutes, 2 between, at 307-326

2019/11/25

3-2-1 x3, 5 minutes easy, x 3 sets

2019/11/22

3x8 and 3x5 steady state

2019/11/18

3-2-1 efforts, repeat of Monday

2019/11/15

Series of 3-2-1 minute efforts

2019/11/11

Indoor 10k Time Trial

2019/11/10

Six Reasons Strength Training Is Beneficial to Cyclists, from CTS

2019/11/09

Wednesday, November 6

2019/11/06

4x8 steady state, 330-340

2019/11/04

Day two, 3x15 tempo

2019/11/01

3 x 15 minute tempo, 300-315

2019/10/31

From RBR: Why Stretching Doesn't Deliver

2019/10/31

More of the 3-3-3-3, then 2-4, 2-5, 2-6, 2-7, 2-8

2019/10/28

More Steady State

2019/10/21

More steady state

2019/10/18

Why Max HR is Irrelevant, from RBR

2019/10/17

Strength on the bike

2019/10/15

Saturday October 12

2019/10/12

Last Blue Streak and some late week intervals

2019/10/11

5 Traits of Successful Endurance Athletes by Tim Ballintine from TP

2019/10/05

Clingmans Dome

2019/10/04

4x8 minute steady state

2019/09/26

4x12 minute steady state, but longer

2019/09/23

48 minutes at steady state

2019/09/21

4x8 minute steady state

2019/09/20

Add Years to Your Life, from CTS

2019/09/19

More on the Aging Athlete from RBR, John Hughes

2019/09/19

Smoky Mtn Century

2019/09/13

Saturday Century

2019/09/07

Cycling Cadence Debate? From CTS

2019/09/07

Skipped Cleves but...

2019/09/03

KY 5 and 10k

2019/09/01

Openers prior to KY 5 and 10K

2019/08/31

6x2 minutes, 4:30 between

2019/08/29

4x8 minute steady states

2019/08/23

Wednesday 8-21-19

2019/08/21

Cleves Canceled, indoor intervals instead

2019/08/20

Michigan Century

2019/08/17

Training on Old Mission Peninsula

2019/08/16

Traverse City Ride

2019/08/15

Michigan Senior 10k Time Trial Championship

2019/08/13

Sunday August 11...pre Michigan intervals

2019/08/11

Smoky Mountains August 7-9 2019

2019/08/09

From RBR, Affects of Aging and How to Counteract Them by Dr Gabe Mirkin

2019/08/08

Last Few Days

2019/08/07

Silver at the USAC State Time Trial Championship from West Salem, OH

2019/08/03

RBR article on Hydration, Myths and Facts by John Hughes

2019/08/01

Endurance Sports and Heart Health from BRB by Dr Gabe Mirkin

2019/08/01

4 x 1 minute, 1 between, 5 minutes easy, repeat

2019/08/01

No Cleves so Indoor Intervals

2019/07/30

6 x 1 minute, all out, 3 minutes between

2019/07/27

Ohio Senior 5k and 10k

2019/07/26

8x1 minute pwoer intervals

2019/07/26

One More Michigan Ride

2019/07/18

Michigan Century #2

2019/07/17

Michigan Intervals

2019/07/15

Michigan Century

2019/07/13

Traverse City to Old Mission and Back with Intervals

2019/07/12

Northern Michigan Rides

2019/07/10

Isle Royale National Park

2019/07/09

Back on the Bike in Boyne City, MI

2019/07/09

Keweenaw Peninsula Ride, Michigan

2019/07/05

Endurance with 45 minute tempo at 294

2019/06/30

Clingmans Dome

2019/06/28

New Thoughts on Cramping from CTS

2019/06/27

What is FTP, why is it important and how do you determine yours? by Hunter Allen, Peaks Training Group

2019/06/19

National Senior Games from Albuquerque, NM

2019/06/16

NSG Course, more intervals

2019/06/13

NSG Course Recon

2019/06/12

Music on Long Runs (or Rides): Any Benefits?

2019/06/11

Ride in Oklahoma

2019/06/10

2 x 10k time trials, 20 between

2019/06/07

3 x 5k time trials

2019/06/06

10x1 minute on, 1 minute off

2019/06/02

Smoky Mountain Century

2019/05/31

Cleves May 28

2019/05/28

Thursday Intervals

2019/05/23

Indiana 5k and 10k

2019/05/21

Cleves May 21

2019/05/21

Pre-race weekend intervals

2019/05/17

Blue Streak

2019/05/14

Clingmans Dome Tips

2019/05/11

Friday ride in Tennessee

2019/05/10

First Cleves Time Trial

2019/05/07

Endurance with 4x8 minute SS

2019/05/04

todays 2 minute efforts

2019/04/29

Todays ride in GSMNP

2019/04/25

Busy Wednesday

2019/04/24

Steady States that were actually hill repeats

2019/04/22

10 mile time trial

2019/04/19

Late Friday afternoon 1 mile and 5k time trials

2019/04/19

Wednesdays Workout

2019/04/18

4x10 minutes at Steady State, or time trial pace actually

2019/04/15

Intervals 4x12 steady state at 320

2019/04/13

Clingmans Dome Ride

2019/04/11

First Blue Streak

2019/04/09

Overall Rersults Blue Streak

2019/04/09

105 mile ride, April 6 2019

2019/04/07

Post Workout Protein Myths from CTS

2019/04/04

Todays Classes

2019/04/03

Lots of Endurance, some interval today

2019/03/30

RBR, Avoid Spring Injury Tips

2019/03/28

20-15-12 minute tempo (283-300) with some 2 minute time trial effotrs following

2019/03/18

This past weeks training

2019/03/17

3x4 minutes, then ramups and ramps down, then another 3x4

2019/03/09

5x4 minute power efforts, 4 minutes between

2019/03/05

Todays intervals

2019/03/04

5x4 minutes, 4 minutes between, 400-415 watts avg

2019/02/28

HR data from todays classes, spin then circuit

2019/02/27

4 x 4 minute power intervals, 4 minutes between

2019/02/25

Endurance with a 1 minute all out effort thrown in

2019/02/23

1x60 minute effort, 319

2019/02/22

Stress Management Tips from CTS

2019/02/21

Todays Classes, HR data

2019/02/20

Second training effort today: 5x10 tempo at 310-315, 2 minutes between

2019/02/20

Great Books for Endurance Athletes

2019/02/18

more tempo at 305-315 and 90 seconds at 400+

2019/02/18

Tempo, 5 efforts, 4x6 and 1 x 10

2019/02/16

5k effort late in the day

2019/02/15

4x10 tempo (310-315), 2 minutes between

2019/02/15

Training Tip February 11: Strength Training Links

2019/02/14

Carbo Loading?

2019/02/14

High Cadence...good or bad?

2019/02/14

12 minute tempo x 4 with some 90 second efforts

2019/02/12

Indoor 10k Time Trial

2019/02/10

Various steady states and 20-40 second efforts

2019/02/05

Ramp from 216-230-250-266-283-300 and back down, 7 minutes each, no off between

2019/02/02

QCW Training Tip with Replies January 30 2019

2019/01/31

Classes Today: Spin then Circuit

2019/01/30

session 2 of 2

2019/01/29

session 1 of 2 for this date

2019/01/29

Indoor Time Trial

2019/01/27

Intermittent Fasting from TrainingPeaks

2019/01/26

Five Things to Learn from Tom Brady from CTS

2019/01/24

session 2 of 2

2019/01/24

session 1 of 2

2019/01/24

Two sessions today: #1 here

2019/01/21

session #2

2019/01/21

No Indoor TT (canceled, snow) so did some other efforts

2019/01/20

One Hour Effort

2019/01/18

Master Athlete Clinic

2019/01/17

One hour effort

2019/01/17

Classes today

2019/01/16

5x1 minute, 8 minutes between

2019/01/14

32 minutes at 300 watts, tempo

2019/01/13

Indoor TT canceled due to snow; did 3x5 minutes inside instead

2019/01/13

10x15 seconds on/off, two sets with 15 minutes between

2019/01/11

Common Bike Fit Problems from CTS

2019/01/10

2x10 second, 1 minute and 5 minute critical power tests

2019/01/08

5x1 minute, 8 minutes between

2019/01/07

3x20 minute tempo

2019/01/05

2019 Objectives

2019/01/04

7x8 minutes at tempo pace

2019/01/04

Goal Setting for the Aging Athlete, CTS, by Mara Abbott

2019/01/03

Critical power tests: 5 seconds, 1 minute, 5 minutes and 20 minutes

2019/01/01

7x8 minute tempos, 2 minutes between

2018/12/30

Todays Spin and Circuit Classes

2018/12/26

7 x8 minutes at tempo

2018/12/24

Tempo Images

2018/12/24

tempo images

2018/12/24

tempo images

2018/12/24

2x30 minute tempo efforts 5 minutes between at 300 watts

2018/12/23

7x8 minutes, tempo 2 minutes between

2018/12/21

Today Classes

2018/12/19

Classes today

2018/12/12

Route around St. Pete Beach to Ft. DeSoto

2018/12/09

Florida 5k and 10k time trials

2018/12/06

Wednesday, December 5, 2018

2018/12/05

FL ride

2018/12/04

15 seconds on/off x 10

2018/12/01

4x4 minutes, time trial pace, 10 minutes between

2018/11/30

More Thoughts on Strength Training from CTS

2018/11/29

10 x 15 seconds on/off

2018/11/29

Todays Classes

2018/11/28

4x4 minute time trial efforts, 10 minutes between

2018/11/25

4x3 minuet 5k time trial pace efforts

2018/11/23

Indoor time trial

2018/11/18

15 second on/off x 10

2018/11/17

Todays Efforts

2018/11/16

3x5 min SS, 2.5 min between

2018/11/12

10 x 1 min power intervals, 1 min off between

2018/11/10

Some Fall Hiking in GSMNP

2018/11/09

Top Ten Training Tips

2018/11/09

Todays Efforts

2018/11/08

Dynamic vs Static Stretch

2018/11/06

1x20 tempo

2018/11/05

Saturday Ride

2018/11/03

todays 3x10 steady state, 5 min between

2018/11/02

Why Train With Power?

2018/11/01

Weight Training for Endurance Athletes....Do It!

2018/11/01

Todays Classes

2018/10/31

Fall/Winter Training Goals

2018/10/31

Mondays Steady States....first fo two scheduled bike workouts today

2018/10/29

workout #2: 1x20 minute tempo

2018/10/29

Altitude Training for 2019

2018/10/28

Steady State, 15, 12 and 10 minutes, 10 between, again

2018/10/26

Todays Classes

2018/10/24

Steady state, 15, 12 then 10 minutes, 10 between

2018/10/22

todays 3 x 15 steady state efforts

2018/10/19

Today Classes

2018/10/17

3x15 steady state

2018/10/15

Clingmans Dome

2018/10/12

Ramsey Cascade Hike

2018/10/12

Todays Efforts

2018/10/10

Update

2018/10/09

Blue Streak

2018/10/09

Running Time at Older Ages Decline Less Than Thought

2018/10/09

3 x 12 minute steady state

2018/10/04

Todays Classes

2018/10/03

2x3 SS, 1x25 tempo and 2x3 SS

2018/10/01

2x3 SS, 2x15 tempo and 2x3 SS

2018/09/28

3x3 steady state and 2x15 tempo

2018/09/27

Fall/Winter Field Test

2018/09/24

Smoky Mountains

2018/09/21

Back At It

2018/09/19

3x12 steady states with 5 minutes between

2018/09/14

Todays Classes

2018/09/12

Kaisa Keranen Fitness videos

2018/09/12

Blue Streak

2018/09/11

Endurance with a new 60 second all-time

2018/09/09

Anaerobic Intervals from TrainingPeaks

2018/09/08

Mistakes Made by the Exhausted Athlete from CTS

2018/09/08

Saturday Inside Endurance with some intervals

2018/09/08

Ride more Miles? From RBR

2018/09/06

Watts per Kg article from PowerTap

2018/09/06

Kentucky 5k and 10k time trial championships

2018/09/02

Tomorrows 5k and 10k in KY

2018/09/01

RBR Anti-Aging Article

2018/08/30

3 minutes at time trial, 1 at power, 1 at recovery, x 3....two sets

2018/08/28

3 hours endurance

2018/08/25

Injury Prevention Tips

2018/08/24

2 minutes at 300-330, 1 at 400-450, 1 at recovery X 7

2018/08/24

Michigan 10k results

2018/08/23

Michigan 5k results

2018/08/23

Todays Classes

2018/08/22

Last Few Days

2018/08/21

40 minutes of tempo

2018/08/21

Post Race Ride

2018/08/16

Michigan State 5k Time Trial Championship

2018/08/15

Michigan State Senior 10k Time Trial Championship

2018/08/14

one more 5k effort

2018/08/11

2 x 5k time trials

2018/08/10

Nice Day in GSMNP

2018/08/09

Cleves Tonight

2018/08/07

USAC Ohio State 22k Time Trial

2018/08/04

3x2 power intervals....410+

2018/08/02

Cleves Time Trial

2018/07/31

Century #14 for 2018

2018/07/28

another 20 minute time trial effort, inside

2018/07/27

The Advantage of the Peloton

2018/07/26

Cleves July 24

2018/07/24

Bike Tires and affect on rolling resistance

2018/07/23

Fastest Tires

2018/07/23

Day 2, 1x20 minutes time trial effort

2018/07/22

20 minutes indoor time trial

2018/07/21

Books read over the last 16 day vacation

2018/07/20

Two More Traverse City Routes

2018/07/20

Michigan rides

2018/07/19

Seven Post Workout Mistakes from CTS

2018/07/12

Michigan Ride

2018/07/12

Michigan Ride, July 12

2018/07/12

Isle Royale National Park

2018/07/10

Appleton, WI

2018/07/04

Worth reading

2018/07/04

Endurance miles prior to time off the bike

2018/07/03

century plus on Saturday June 30

2018/06/30

Cleves Time Trial

2018/06/26

Ohio 10k and 5k time trials

2018/06/23

6x3 steady state

2018/06/20

Smoky Man Century

2018/06/15

Forget Weight Loss Unless Will To Do This? from CTS

2018/06/14

Tour by Road Bike....going light!

2018/06/14

Blue Streak

2018/06/12

Day before the Blue Streak

2018/06/11

day 2 of the 5-1-5-1 x 3

2018/06/05

under overs, 5 minutes/ 1 minute 5 min /1 min, 12 min off....three times

2018/06/04

3 x 5k efforts, inside

2018/06/01

Cleves Time Trial

2018/05/29

104 mile ride

2018/05/26

Indiana Senior 5k and 10k

2018/05/20

5x1 minute, 1 minute between, Sunday race preparation

2018/05/18

Body Weight Work for Cyclists and other endurance athletes

2018/05/18

Update

2018/05/16

TP...strength training

2018/05/12

Smokies Trip in My, #2

2018/05/11

HIIT for Seniors

2018/05/11

May Blue Streak

2018/05/08

Smoky Mountain Century

2018/05/04

Thursday Hike

2018/05/04

Leave the Excuses at Home, from CTS

2018/05/03

Not a pleasant topic but.....

2018/05/03

Ride in the mountains

2018/05/02

First Cleves

2018/05/01

Clean Sport Red Flags

2018/04/23

Hiking and Biking in TN

2018/04/22

Classes

2018/04/18

4x3 minute power intervals

2018/04/16

Muscle Tension 3x10 and Power Intervals 5x3

2018/04/14

Yoga: Benefits to Cyclists

2018/04/12

Blue Streak HR data

2018/04/11

First Blue Streak

2018/04/10

3x12 steady states

2018/04/07

Hiking and Riding in the Great Smoky Mountains

2018/04/05

30 minute steady state air 323 watts

2018/04/03

104 miles

2018/03/31

Classes Today

2018/03/28

20 minute time trial effort

2018/03/26

Day 2 of the (3-1-1) x 3, 5 min easy, 10 min at SS, 5 min easy, and repeat

2018/03/24

Hiking and Biking in the Tennessee

2018/03/22

3 min at temp, 1 at SS, 1 at endurance X3 then 10 at SS.....repeat twice

2018/03/20

Cycling Keeps Us Younger: NYT

2018/03/20

1-2-3-4-5 and 5-4-3-2-1 minutes at time trial power, 30 seconds between each, 10 minutes between sets

2018/03/17

Indoor Century then off day

2018/03/16

Thanks Magnet Digital!!

2018/03/16

Finished Endure by Alex Hutchinson

2018/03/16

Spin and Circuit Class HR data

2018/03/14

4x8 steady states

2018/03/12

HR data from Circuit Class

2018/03/12

More on Endure by Alex Hutchinson

2018/03/11

One More Day in NYC

2018/03/10

HR Data

2018/03/09

That Time of the Year? CTS Pep Talk

2018/03/08

Use Daytime Lights, Front and Back! from RBR

2018/03/08

Todays Ride

2018/03/06

More 5-1-5-1 x 3, steady state to PI

2018/03/05

Endure by Alex Hutchinson

2018/03/05

4x8 steady states and indoor century

2018/03/03

Day 2 of 5-1-5-1 X 3

2018/03/02

Under Overs

2018/03/01

Ohio Senior Race Courses

2018/03/01

Todays HR Graph

2018/02/28

Ride in TN Before Heading Home

2018/02/24

HR Data from this weeks classes

2018/02/21

3x10 minute steady state, 337-340 watts

2018/02/17

100 mile ride

2018/02/15

3x15 minute steady state

2018/02/12

Endurance with a 1 minute all time best

2018/02/09

1x20 steady state vs 5-5-5-2 with 1 between

2018/02/05

60 miles inside with some intervals....indoor century?....done!

2018/02/03

Your Indoor Setup

2018/02/03

WSJ article on the mental tricks of endurance athletes

2018/02/03

1x20 minute time trial

2018/02/02

Dealing with Injury from CTS

2018/02/01

Some slides from January 31 2018 Clinic

2018/02/01

Triathlete Article on Running, applies to Cyclists also

2018/01/31

Caffeine Effects from CTS

2018/01/30

3x15 minutes at 336, 332, 330

2018/01/29

5 min SS 1 TT 5 SS 1 TT, X3

2018/01/27

Hiking and Biking in GSMNP

2018/01/26

5 min at SS, 1 at PI, 5 at SS, 1 at PI, three times

2018/01/22

2x25 minute tempo, 315 watts

2018/01/19

New Ways to Calculate FTP using TTE

2018/01/19

Spin and Circuit Class HR Chart

2018/01/17

under-overs

2018/01/15

Indoor 100 miles

2018/01/13

Spine Friendly Core Exercises from CTS

2018/01/13

Winter Training Evaluation: Where are you?

2018/01/13

todays 3x20 tempo

2018/01/11

Mistakes Made When Getting Back in Shape by CTS

2018/01/11

How HIT Helps with Affects of Aging on Muscles from RBR

2018/01/11

3x 20 minutes, tempo/SS

2018/01/09

Todays HR Data From Circuit Class

2018/01/08

Base Training for the rest of us from CTS

2018/01/06

2x20 tempo

2018/01/06

Winter Indoor Riding

2018/01/06

TSS vs hrTSS from TP

2018/01/06

3x15 tempo

2018/01/05

Todays Tempo-Steady State-Tempo

2018/01/04

Slowing the Aging Process from RBR

2018/01/04

Start off Year with new 1 minute record power and look back 2017

2018/01/01

Indoor Endurance Ride

2017/12/30

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

2017/12/30

Best 5 second and 60 second

2017/12/29

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

2017/12/29

Best 5 second and 60 second

2017/12/26

Coaching License and Power Based Training Certificates

2017/12/26

15 seconds on/off x 20

2017/12/25

Coaching License and Power Based Training Certificates

2017/12/25

15 seconds on/off x 20

2017/12/23

December ride to Clingmans Dome

2017/12/21

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

2017/12/21

December ride to Clingmans Dome

2017/12/21

todays efforts

2017/12/19

Too Much Muscles Mass? by CTS

2017/12/18

20x15 seconds

2017/12/14

10 sec efforts

2017/12/11

Bike Maintenance Tips from CTS

2017/12/07

Florida State 5k and 10k Championships

2017/12/07

Understanding TSB article

2017/12/06

PMC article and video

2017/12/06

Year Round Riding and Training for the Master Athlete from RBR

2017/12/06

Building CTL article

2017/12/06

Indoor Endurance Ride

2017/12/06

Day before Florida State 5k and 10K

2017/12/02

Plank! by CTS

2017/12/01

10 x 25 seconds on/off, x2 sets

2017/12/01

Understanding Strength Training by CTS

2017/11/30

10x15 seconds on/off, x 2

2017/11/30

6x1 minute and 3x30 seconds

2017/11/28

4 x 10min/333, 2 min at 433, 5 min between

2017/11/25

Holiday Season Mistakes from CTS

2017/11/25

Hiking and Biking in GSMNP, November 23-24

2017/11/24

10 min at 333 and 2 at 433, x 4

2017/11/20

Straight Street Hill Climb

2017/11/19

Intervals: 3 min at 266, 300, 333 and 366 (12 min total), 3 sets

2017/11/18

Todays Power Profile Test

2017/11/16

Reasons to Strength Train

2017/11/16

Building your Base? Still relevant?

2017/11/16

Todays Classes by HR zones

2017/11/15

2x20 inside, steady state power

2017/11/13

Hiking and Biking in TN/NC

2017/11/10

classes today

2017/11/01

Tempo, 25 and 20 minutes at 300

2017/10/31

National Senior Games 50m/100m freestyle and 5k/10k run, gold medal times

2017/10/31

Winter Training

2017/10/27

Smoky Mountain Century

2017/10/27

Succesful DeTraining

2017/10/26

Comparing Max HR's Isn't Relevant

2017/10/26

3x15 steady state, 5 minutes between

2017/10/23

Tips for Athletes Over 40 from CTS

2017/10/21

Century #14 of 2017

2017/10/21

1x15 minutes, steady state

2017/10/20

1 x 20 minute steady state

2017/10/19

CTS article on Exercise and Injury Pain Management

2017/10/14

From RBR....how much should you train?

2017/10/12

33k World Senior Time Trial

2017/10/11

World Senior Games 5k Hill Climb

2017/10/10

Tempo for 20 and 15 minutes

2017/10/05

7x1 minute, 1 between and 5 x 30 seconds 1 between

2017/10/03

3x7 with endurance miles

2017/09/30

Last Cleves Time Trial of 2017

2017/09/28

Maintaining Power Through the Fall

2017/09/28

3 x 7 hill climbs

2017/09/28

Today Class

2017/09/25

3 x 7 minutes, all out

2017/09/24

Clingmans Dome Ride on 9-22-17

2017/09/22

Wednesday Efforts

2017/09/21

CTS: IS Social Media Ruining Your Rides?

2017/09/21

Cleves Course Training for the Huntsman 40k tt

2017/09/20

Pre Workout Fueling Mistakes

2017/09/19

Fueling Tactics

2017/09/15

3 x 4 minute power intervals

2017/09/15

Blue Streak Time Trial

2017/09/13

Stress Reduction via Diet

2017/09/09

September Century, #12 so far in 2017

2017/09/09

Cleves

2017/09/05

Obesity in America

2017/09/02

pre-race effort

2017/09/02

KY 5k and 10k time trials

2017/09/02

5x3 minute power intervals

2017/08/29

5x3 minute power intervals on Heekin Avenue

2017/08/26

Mountain Bike Conditioning

2017/08/25

Michigan 10k and 5k lap splits

2017/08/22

Michigan Century

2017/08/19

Michigan Senior 5k Time Trial

2017/08/16

Michigan 10k Time Trial

2017/08/15

Six Behaviors That Destroy Training

2017/08/12

6x45 seconds, 45 second between

2017/08/12

Spin and Circuit Class

2017/08/09

Blue Streak Time Trial

2017/08/08

Accelerate Your Training by CTS

2017/08/05

Clingmans Dome and Roaring Fork

2017/08/04

The Aging Athlete from performance Conditioning with Joe Friel

2017/08/04

Photos from the 16 mile hike and 60 mile ride

2017/08/04

Avoiding Crashes in the Pack by CTS

2017/08/03

under overs in the mountains

2017/08/02

State Time Trial Photo's from Jeffrey Jakucyk

2017/07/30

Overweight Cyclists Training Challenges

2017/07/29

Under Overs

2017/07/27

Back at Cleves

2017/07/25

CTS on Cramping

2017/07/25

Ohio USAC State Time Trial

2017/07/22

50 miles around Lake Leelenau

2017/07/18

Old Mission Peninsula with intervals

2017/07/17

Dealing with Heat from CTS

2017/07/15

Isle Royale National Park

2017/07/15

Back on the bike

2017/07/15

Saturday Ride in Houghton, MI

2017/07/08

Time Off The Bike

2017/07/08

4 Summer Training Mistakes from CTS

2017/07/08

5-1-5 minutes X 3 Under over

2017/07/04

Under Overs again: 4-2-4-2 x 3 at 300-310 and 340-350

2017/07/03

Why Age Groupers Cheat

2017/07/02

Mid Season Weight Gain Article by CTS

2017/07/01

3x10 steady state done a 1x30 at 323

2017/07/01

Tapering for Events

2017/06/30

Under Overs

2017/06/30

Cleves TT

2017/06/27

Defining Periodization

2017/06/18

Being Happy!

2017/06/17

Avoiding Social Media?

2017/06/17

Cleves Time Trial June 13 2017

2017/06/14

mental Toughness and Aging Athletes from CTS

2017/06/11

Century Ride

2017/06/10

Interpreting Data

2017/06/09

National Senior Games 5 k Time Trial

2017/06/08

National Senior Games 10k time trial

2017/06/05

Whats in your pack for a cycling adventure? From CTS

2017/06/03

USAC Nationals

2017/06/02

Mental Conditioning to Avoid Re-Injury

2017/06/02

Caffeine Boost To Performance?

2017/05/30

Sunday: 1x20, Monday 3x6

2017/05/29

5x3 minute power intervals on Heekin Avenue

2017/05/27

Climbing Mistakes from CTS

2017/05/25

Cleves Time Trial, May 23

2017/05/23

Concussion Care: CTS article

2017/05/20

Clingmans Dome Ride

2017/05/19

Recovery for Multi-day events

2017/05/18

Carbs and Fats on Rides

2017/05/18

Tuesday, May 16, 2017

2017/05/16

4x4 power intervals

2017/05/14

Lactate and Cancer Connection?

2017/05/13

1 mile and 5 k canceled due to rain so did them inside

2017/05/11

This week

2017/05/11

Racing at Altitude

2017/05/05

First Cleves Time Trial

2017/05/02

15 seconds on/off x 10 with 1 extra

2017/04/30

Training for Lactate Tolerance

2017/04/28

5x3 minutes, inside

2017/04/27

Mondays HR and Calorie Data

2017/04/25

20 minute tt effort

2017/04/24

Adding Life To Your Years

2017/04/22

Day 2, 3x12's

2017/04/21

Clingmans Dome

2017/04/21

More Time Trial Tips

2017/04/21

3x12 tt efforts

2017/04/20

April Blue Streak Time Trial

2017/04/11

Taking Fitness Late In Life....CTS

2017/04/08

Performance Conditioning Newsletter: Riding the ITT

2017/04/07

5x3 time trial efforts, 2 minutes between

2017/04/06

Mindful Monday from Dr. Barbara Walker

2017/04/03

HR and Calorie Data from 10:30 am until 7:30 pm

2017/04/03

3 minute tempo/8 minute steady state/3 minute tempo x 3 with 4 between

2017/03/31

Mindful Monday from Dr. Barbara Walker

2017/03/30

Slowing the Loss of Muscle and Bone Strength with Aging....Dr Gabe Mirkin, RBR

2017/03/30

This Week

2017/03/24

Performance Conditioning article on aerodynamics

2017/03/24

4 minute tempo, 6 steady state, 4 tempo, 4 off X 3

2017/03/21

Mindful Monday from Dr. Barbara Walker

2017/03/20

5x3 minutes and 1x5...380 and 360 respectively

2017/03/20

More Tempo Intervals

2017/03/17

Mindful Monday from Dr. Barbara Walker

2017/03/13

4x12 minutes, 3 minutes between at tempo pace

2017/03/13

HR breakdown

2017/03/13

various intervals

2017/02/27

tonights strength class

2017/02/27

MyZone data from tiem trial the efforts

2017/02/27

New PowerMeter Option...Watteam PowerBeat

2017/02/27

Mindful Monday from Dr. Barbara Walker

2017/02/27

Inside time trial efforts, 1x20, 2x10 minutes

2017/02/25

Todays Century Ride Data

2017/02/23

Todays all day data

2017/02/22

10x1 minute, 1 minute between

2017/02/20

two workout HR files

2017/02/20

40 minute indoor time trial effort

2017/02/18

Mile 300,000 recorded today

2017/02/17

RBR article on Recovery, by Gabe Mirkin, MD

2017/02/16

Stages Power Meters Now Available through link on website

2017/02/16

15x20 seconds on/off

2017/02/13

Mindful Monday from Dr Barbara Walker

2017/02/13

Understanding Pain and Suffering, Performance Conditioning

2017/02/12

Thoughts on Bike Fit from Performance Conditioning

2017/02/12

12x20 seconds on/off

2017/02/11

12x20 seconds on/off

2017/02/10

6 Tips To For Improving Your Results

2017/02/09

FOX 19 live at Cincinnati Sports Club

2017/02/09

All Day with the MyZone monitor

2017/02/08

20 minute indoor time trial

2017/01/27

10x1 minute inside

2017/01/24

20 minute time trial effort inside

2017/01/23

Six County Century

2017/01/21

10x1 minute efforts, second time this week

2017/01/20

10 x 1 minute efforts, 1 between

2017/01/17

back to some intervals

2017/01/15

Hotel Workouts

2017/01/11

day 2 of 6x45 seconds 15 off, three sets

2017/01/06

added another hour today

2017/01/06

Does Sitting Hurt Super Fit People?

2017/01/05

6x45 seconds, 15 between X 3 sets

2017/01/03

Mondays Workout

2017/01/02

2017 Goals

2017/01/02

Winter Base Training Fallacy

2016/12/29

3x10 muscle tension

2016/12/29

Tips for the Master Age Athlete

2016/12/26

December 23 hike around Cades Cove, Great Smoky Mtn National Park

2016/12/25

This Will Make Your Bad Days Seem Pretty Easy

2016/12/24

30 minute tempo

2016/12/24

2x20 tempo, 300+ watts

2016/12/15

Article on Crank Length....interesting

2016/12/15

3x15 minute tempo efforts

2016/12/13

Indoor Time Trial Results

2016/12/11

Blue Streak Results

2016/12/11

Florida Senior Games Results link

2016/12/10

Warmup for tomorrows indoor tt

2016/12/10

Florida State Senior Time Trials

2016/12/08

Time Trial Warmup

2016/12/07

Ft. DeSoto Florida Course

2016/12/05

45 minutes at tempo

2016/12/03

35 minute time trial

2016/12/02

comments to my athletes on training questions

2016/12/02

Performance Conditioning article on Time Trials

2016/12/01

More Tempo Efforts

2016/11/28

Friday, November 25, 2016

2016/11/25

20 and 16 minutes at tempo

2016/11/22

Indoor 30

2016/11/20

CTS article on strength training

2016/11/19

Tempo: 2x15, 2x10 and 3x1 power interval

2016/11/19

Century Ride

2016/11/17

Indoor Time Trial

2016/11/13

2x15 tempo, 2x10 tempo, 3x1 power interval

2016/11/11

12x30seconds two sets

2016/11/08

12x30 seconds, 2 sets

2016/11/05

2x8 minute field test, inside

2016/11/04

Training Updates

2016/10/31

Outdoor Field Test

2016/10/31

Clingmans Dome Ride

2016/10/20

Taper Weeks

2016/10/20

Century

2016/10/15

New Stages SC3 ordered

2016/10/12

Blue Streak

2016/10/11

Day before Blue Streak

2016/10/10

List of CEU's in Last Two Years

2016/10/03

Endurance, Inside

2016/10/01

Mental Fitness

2016/09/30

Steady States

2016/09/29

The Myth of Cyclists and Bone Density Problems

2016/09/27

Smoky Mountain Century

2016/09/23

Tuesday, September 27, 2016

2016/09/23

14 mile hike

2016/09/22

2nd last Cleves Time Trial

2016/09/20

2 min steady state/30 second tt/1 minute ss/1 minute tt x 3

2016/09/18

New Helmet Technology That We Should Look For

2016/09/16

Intervals today

2016/09/15

Link: Riding the Perfect Time Trial

2016/09/14

Blue Streak

2016/09/13

Endurance

2016/09/10

Cleves

2016/09/06

Kentucky State 5k and 10k time trials

2016/09/04

Day Before Ride

2016/09/03

10 Stomps

2016/09/01

Cleves Time Trial

2016/08/30

Day 2: 3x20 seconds, 3x3 VO and 4x1 max

2016/08/27

VO2 and other efforts

2016/08/26

Why We'll Never Catch All of the Cheaters (and the dangers of steroids), RoadbikeRider

2016/08/25

Causes of Cramping, RoadBikeRider article

2016/08/25

Back at Cleves

2016/08/23

Michigan Century

2016/08/19

Michigan State TT, 5k

2016/08/18

Michigan Senior 10k TT

2016/08/17

Last Intervals before Michigan time trials

2016/08/15

Shorter ride, one longer interval

2016/08/13

Century ride map

2016/08/12

Friday, August 12, 2016

2016/08/12

Alcohol: No Health Benefits and Increased Cancer Risks

2016/08/11

Blue Streak

2016/08/06

2 sets of 10 x 30 seconds on/off, 10 minutes between

2016/08/05

Cleves Time Trial

2016/08/02

Just Some Endurance Miles

2016/07/30

Some Awkward but beneficial swim drills

2016/07/30

Under/over, 4 minutes and 1 minute

2016/07/29

Muscle Loss Associated with Inactivity

2016/07/28

Cleves Results

2016/07/26

3x5 steady state....warmup for tomorrows time trial

2016/07/25

4x10 steady states, 4 minutes between

2016/07/23

Steady States, 4x8

2016/07/21

took yesterday off

2016/07/21

Michigan Century

2016/07/19

Michigan Century

2016/07/19

PowerMeterCity collaboration coming

2016/07/15

Old Mission Peninsula Ride

2016/07/15

Back on the bike

2016/07/14

Isle Royale National Park

2016/07/14

10x30 seconds

2016/07/08

Hydration Myths

2016/07/07

Tour Cliche's Translated

2016/07/05

Cleves

2016/07/05

Fueling during the century

2016/07/04

5th week in a row with a century

2016/07/02

6x6 steady states, 350 watts

2016/07/01

5x4 minutes, up Heekin Ave

2016/06/27

Moderate Alcohol Consumption and Living Long....the myth

2016/06/27

Time Trial Prep Intervals

2016/06/27

Cleves Time Trial

2016/06/22

Century Comparison

2016/06/21

Photo's

2016/06/19

Smoky Mountain Century

2016/06/17

20x30 seconds

2016/06/09

Cleves Time Trial

2016/06/07

Saturday Century

2016/06/04

some 30 second efforts

2016/06/03

Cleves Time Trial

2016/05/31

Nationals Comments

2016/05/28

Photo's from Nationals

2016/05/27

USAC Men's 50-54 National Championship Results

2016/05/27

USAC Nationals Time Trial Course

2016/05/26

Cleves Time Trial

2016/05/24

Indiana State Games

2016/05/22

10x30 seconds...pre-race efforts

2016/05/20

Cleves

2016/05/17

Smoky Mountain Hike

2016/05/13

Clingman's Dome Ride

2016/05/12

Blue Streak Time Trial

2016/05/10

Cleves: Seconds to Years.....a look at the making of the documentary

2016/05/10

Perfectionism: helpin or hurting your training

2016/05/08

Clermont/Brown County Ride

2016/05/07

Southwest Ohio Senior Time Trials

2016/05/06

First Time Trial at Cleves

2016/05/03

email blast to my client athletes

2016/04/30

10 x 1 minute power intervals

2016/04/29

10 x 30 seconds

2016/04/28

10 x 30 second efforts

2016/04/25

100+

2016/04/23

Repeat of Mondays efforts

2016/04/22

Psychology of a doper cheater

2016/04/20

Todays Efforts

2016/04/18

12 second efforts

2016/04/16

Ramsey Cascade Hike

2016/04/15

Clingman's Dome

2016/04/14

From RoadBikeRider, Gabe Mirkin, MD: Fasting and Training

2016/04/14

First Blue Streak Time Trial

2016/04/12

USAC comments on increased testing of amateurs for PED's

2016/04/08

10 x 10 seconds

2016/04/08

Varied Workout

2016/04/06

6x1 high cadence and 6x1 power intervals

2016/04/04

4x6 minutes steady state

2016/04/02

Article: When to Plow Through Intervals or Cut Them Short

2016/04/02

Common Triathlon Rules Violations

2016/04/01

6x4 hill climb efforts

2016/04/01

5 common triathlon rules violations

2016/03/29

Some Rest Days

2016/03/29

13.4 mile hike

2016/03/25

Smoky Mtn Century

2016/03/24

30 seconds on and off

2016/03/21

Push Up Variations Video

2016/03/20

12x1 minute, inside

2016/03/19

Exercises on the mat

2016/03/18

Floor Exercises with Free Weights

2016/03/18

Plyometric Exercises

2016/03/18

Step Exercises

2016/03/18

Wednesday Training

2016/03/16

Indoor Vs Outdoor Power Zones

2016/03/14

20 minute time trial effort

2016/03/14

Max HR vs LT Zones

2016/03/10

Sunday rides

2016/03/06

Todays efforts

2016/03/05

5x20 seconds and 3x4 minutes

2016/03/04

Tennessee Trip Last Weekend

2016/03/02

Looking Out At The Road Rushing Under My Wheels

2016/02/27

Training too little, too much or just right?

2016/02/25

Important Training Components

2016/02/20

day 2....3x12

2016/02/19

Looking Out At The Road Rushing Under My Wheels

2016/02/18

Strength Training Benefits from ACE Fitness

2016/02/18

Transition into Spring

2016/02/16

This Week

2016/02/12

February Indoor Time Trial

2016/02/07

Some Thoughts on Riding Safely

2016/02/06

Indoor TT Prep

2016/02/06

Steady States, and very cold

2016/02/04

WCPO Inteview re cyclist hit in Cincinnati

2016/02/01

WLWT Flying Pig

2016/02/01

Cyclist hit, driver flees

2016/02/01

This is your brain....this is your brain with strong legs

2016/01/26

Steady state 4x10

2016/01/25

Missed the storm

2016/01/22

7x5 steady state, 2 minutes between

2016/01/19

Cadence test

2016/01/15

Steady State Efforts

2016/01/15

Saddle Height Test

2016/01/15

Crank Length Test

2016/01/15

The Importance of Sleep

2016/01/11

Link to TT Results

2016/01/10

Indoor Time Trial

2016/01/10

Muscle Cramps...the real story

2016/01/08

3x5 steady state efforts

2016/01/08

Fox 19 Interview

2016/01/07

Training Mediocrity

2016/01/05

Off Day

2016/01/05

Sports Nutrition Seminar 1-27-16

2016/01/05

20 minute effort

2016/01/03

6x4 hill repeats

2016/01/01

6x4 minute hill repeats

2015/12/29

Strength Training

2015/12/28

Rainy Weekend

2015/12/26

Gearing Up For A Successful 2016

2015/12/22

Hill Repeats

2015/12/22

Indoor Time Trial Photo's December 13 2015

2015/12/15

10x1 minute

2015/12/14

Indoor Time Trial

2015/12/13

Why Base Miles Are Worthless.....from CTS

2015/12/12

Life time mile update

2015/12/12

Recovery Day

2015/12/12

3x5 minute steady states

2015/12/11

Article on Pedal Stroke

2015/12/10

USAC CEU Totals

2015/12/08

Descending Intervals

2015/12/07

December Training

2015/12/06

Over Unders

2015/12/04

Descending Intervals

2015/11/30

60 seconds, 45 second, 30 seconds, 15 seconds x 5

2015/11/24

10x1 minute

2015/11/20

12 x 30 seconds, round 2 this week

2015/11/19

12x30 seconds

2015/11/16

Indoor 10k Time Trial, November 15 2015

2015/11/15

10x1 minute efforts

2015/11/13

Wednesday and Thursday

2015/11/12

day 2, 10x30 seconds

2015/11/10

10 x 30 seconds, power intervals at Ault Park

2015/11/09

6x4 minute , muscle tension

2015/11/03

8x20 second efforts...stomps!

2015/11/02

Weekend training

2015/11/01

Training Updates

2015/10/30

Riding and Hiking in TN

2015/10/22

Muscle Tension, 6x4 minutes

2015/10/20

Just Ordered this: How Bad Do You Want It

2015/10/17

email to me coach with response to follow

2015/10/17

Time Trial Clinic, November 10th at Cincinnati Sports Club....Free!

2015/10/13

IDEA Fitness Journal, October 2015

2015/10/13

Tempo Efforts

2015/10/05

Great Article on Strength Training for Endurance Athletes

2015/10/03

Second Day of Tempo Efforts

2015/10/03

4x15 tempo efforts

2015/10/02

Hate to Hear This!

2015/09/29

Power Intervals

2015/09/25

2nd last Cleves tt Tonight

2015/09/22

2nd Last Cleves TT of 2015

2015/09/22

Skip an endurance day....

2015/09/20

September in the Smoky Mountains

2015/09/19

Cleves Time Trial

2015/09/15

Non-stop indoor cycling classes

2015/09/14

Strength Training for Endurance Athletes Clinic, September 21 at Cincinnati Sports Club

2015/09/14

Just a Few TT's Remaining

2015/09/09

Cleves September 8 2015

2015/09/08

Cleves

2015/09/01

KY State Senior TT

2015/08/30

Cleves

2015/08/30

Off Trail in the Great Smoky Mountains

2015/08/25

Scenes from August Riding and Hiking in TN/NC

2015/08/25

Cleves, August 18

2015/08/21

Easy day

2015/08/18

15x30 seconds, x 2 sets

2015/08/16

Blue Streak

2015/08/14

Cleves August 11

2015/08/11

Saturday Steady States

2015/08/08

Cleves and the rest of the week

2015/08/05

Steady States

2015/07/31

State Time Trial

2015/07/25

Back at Cleves

2015/07/25

Michigan Century

2015/07/19

Isle Royale National Park Photo's

2015/07/19

Race Day!

2015/07/19

5K time trial at Nationals in Minneapolis

2015/07/13

Race Day

2015/07/11

National Senior Games TT 10k

2015/07/11

Cleves: canceled again

2015/07/07

5x6 steady states

2015/07/03

Taper

2015/07/02

Off Days

2015/06/28

Cleves Time Trial June 23, 2015

2015/06/23

Ohio Senior Olympic TT's, 5k and 10k

2015/06/22

Wednesday's efforts

2015/06/17

Cleves Time Trial

2015/06/16

Short Saturday ride

2015/06/13

Feedback from a client...a little tongue in cheek

2015/06/10

Blue Streak TT

2015/06/10

50-54 Blue Streak Results

2015/06/10

Blue Streak Top 20

2015/06/10

Comment on allowing cadence to drop in the attempt to get more power

2015/06/09

Cleves TT on June9, 2015

2015/06/09

Saturday Century

2015/06/06

2x20 tempo at Ault Park

2015/06/04

Cleves Time Trial, June 2, 2015

2015/06/02

Easy Days

2015/06/01

Saturday ride: two 20+ minute tempo efforts

2015/05/30

todays tempo efforts

2015/05/29

Cleves Time Trial, May 26

2015/05/26

Bear Problem on Ride Toady

2015/05/23

Last few days in Tennessee

2015/05/23

Cleves Time Trial: 6 tt's in 8 days

2015/05/19

TT #5 in 6 days: Findlay Flyer 20k

2015/05/17

Southwest Ohio TT and Omnium TT

2015/05/16

Omnium TT Results

2015/05/16

Blue Streak TT

2015/05/13

Cleve's Time Trial Series, week 2

2015/05/12

Century plus on Saturday

2015/05/11

Congrats to Collegiate Rider!

2015/05/11

Thie s Week: 5 tt's ?

2015/05/11

15 minute tt efforts

2015/05/08

12 x 1 power intervals on TT bike

2015/05/07

Cleve's Time Trial

2015/05/05

Upper Arlington High School Team Development Camp

2015/05/04

First Cleves Time Trial on Tuesday May 5th

2015/05/04

Day 2 of 5x3 power intervals

2015/04/28

5x3 power intervals

2015/04/28

Mountain Century

2015/04/27

3 hours plus with some variety

2015/04/23

2x15 minute tt efforts

2015/04/22

Century plus

2015/04/20

6x5 minute steady state

2015/04/19

Under/Overs to Start the Week

2015/04/14

Couple of Days in Tennessee

2015/04/13

Blue Streak TT

2015/04/08

More Reasons to Strength Train from ACE Online Magazine

2015/04/08

Blue Streak Results

2015/04/08

Field Test Results

2015/03/31

ACE Tips on Leg Exercises to Avoid and Which to Include

2015/03/25

Weekend and Todays Intervals

2015/03/23

15x1 power intervals

2015/03/16

Century in Tennessee

2015/03/12

4x12 steady state

2015/03/09

5x6 minute steady state (or closer to TT power)

2015/03/07

another set of 4x10's

2015/03/06

Indoor TT History

2015/03/06

Cramping: Causes and Cures

2015/03/05

4x10 steady state

2015/03/02

Dehydration Article in WSJ: CTS Response

2015/02/28

3 minutes Over/ 3 minutes Under/ 3 minutes Over x 4

2015/02/28

Fast After 50 by Joe Friel

2015/02/26

What Causes Muscle Soreness, from 2-25-15 RoadBikeRider

2015/02/26

Under overs, 3x12 (5-1-5-1 x 3)

2015/02/23

back to some intervals

2015/02/21

Been off the bike for a few days

2015/02/18

10x2 minutes instead of a 20 minute tt

2015/02/13

Upper Arlington High School Cycling Team

2015/02/10

5x6 minute steady state

2015/02/10

Milestone and Indoor TT

2015/02/08

GSMNP photo's

2015/02/08

Mountain Ride

2015/02/05

15x1 Power Intervals

2015/01/31

more 30 second efforts

2015/01/28

10x30 seconds, high cadence and pushing some power

2015/01/27

10x30 seconds

2015/01/23

Great Questions From A Client

2015/01/21

8x3 Power Intervals

2015/01/20

Day 2, 8x3 power intervals

2015/01/17

8x3 power intervals

2015/01/16

RoadBikeRider article on stretching

2015/01/15

Ten Things To Stop Doing

2015/01/14

Weight Training Thoughts

2015/01/13

Indoor TT

2015/01/11

Complete Results

2015/01/11

Day before the indoor tt

2015/01/10

Morgans Canoe Now Partnering with Endurance Summit

2015/01/09

Wrapping up the week

2015/01/09

How Exercise Keeps Us Young

2015/01/07

5 minute steady state and some one minute power intervals

2015/01/06

Tuesday, January 6, 2015

2015/01/06

Another set of 4x8's, mid 300's

2015/01/02

Affects of Alcohol on Your Body

2015/01/02

New Year

2015/01/01

Inside Steady States

2014/12/30

12 minute steady states

2014/12/26

Endurance Summit Registration Open

2014/12/26

4x8's on Christmas

2014/12/25

Still Not Feeling It

2014/12/20

First Day Back with Some Intervals

2014/12/19

Back At It

2014/12/19

Down and out

2014/12/15

Training summit?

2014/12/11

Good time of the year to...

2014/12/11

4x8 steady state/tt efforts

2014/12/11

Mixing CX and Winter Road Training

2014/12/09

Fitness Myths

2014/12/06

Two days of 4x8 steady states on the schedule

2014/12/05

4x8 steady state

2014/12/05

USA Triathlon certified

2014/12/05

Does Sweating Less Mean I'm Not Working As Hard?

2014/12/02

4x8 steady state's

2014/12/02

Thought and action for the day

2014/12/01

in or out of he saddle when climbing?

2014/11/30

3x20 minute tempo

2014/11/26

Spin, Circuit and then tempo efforts

2014/11/19

Rules of Rest from USAT

2014/11/19

First Indoor Time Trial, 10k

2014/11/16

testimonial from athlete

2014/11/12

This Past Week

2014/11/07

VeloNews Article on Pre-Race Warmup

2014/11/07

Long Tempo Inside

2014/10/31

Some Strength Training Exercises

2014/10/26

4x12 tempo

2014/10/21

Strength Training Options

2014/10/19

3x30= 1x90

2014/10/16

Off Day

2014/10/14

3x30 tempo

2014/10/13

Century Ride #16 of 2014

2014/10/12

Why You Shouldn't Hire A Coach

2014/10/10

3x20 minute tempo

2014/10/10

Last Blue Streak TT

2014/10/09

response to 'how hard should I ride these intervals' question

2014/10/07

two days of tempo

2014/10/04

Training Zones

2014/10/01

Smoky Mtn Century

2014/09/26

Clingmans Dome

2014/09/25

Cleves Time Trial

2014/09/23

Field Test and Century

2014/09/20

Cleves Time Trial

2014/09/16

Blue Streak

2014/09/10

Cleves Time Trial

2014/09/09

Challenging Week

2014/09/07

114 mile ride today

2014/08/26

Cleves TT

2014/08/22

Cleves Time Trial

2014/08/19

Endurance ride on Saturday

2014/08/16

Blue Streak TT

2014/08/13

Roaring Fork

2014/08/12

Cleves TT

2014/08/12

Cleves TT

2014/08/05

8x5 steady states

2014/08/01

Cleves TT

2014/07/29

Ohio State TT

2014/07/27

comment on TdF….and why its boring

2014/07/26

State Tt preparation

2014/07/24

Cleves Time Trial

2014/07/22

Counting Other Tasks...

2014/07/20

Last Ride in MI

2014/07/17

Traverse City to Sleeping Bear Dunes and Back

2014/07/16

Cold Day in Michigan

2014/07/15

Healthy Habits for Weight Control

2014/07/13

Michigan Century

2014/07/13

Old Mission Peninsula Ride #2

2014/07/12

First ride in Michigan

2014/07/10

Two tt's in 24 hours

2014/07/09

PowerTap Rear and matching front wheel, $300

2014/07/02

Cleves Time Trial

2014/07/02

8x3, steady state bout really closer to tt efforts

2014/06/27

5k Senior Olympic TT

2014/06/25

10k State Senior Time Trial from Alliance, OH, June 24 2014

2014/06/24

This week….

2014/06/20

CTS Team Workout: Sounds Like Fun!

2014/06/14

Blue Streak TT

2014/06/11

Isagenix users

2014/06/03

Time Trial This Evening

2014/06/03

Isagenix

2014/06/03

Century Plus

2014/05/31

This Week So Far

2014/05/30

Smoky Mtn Century

2014/05/22

Cleves Tonight

2014/05/20

This Week

2014/05/13

Mega-Hike

2014/05/13

Interval Friday and Saturday

2014/05/10

Clients Having Great Spring Racing Seasons!

2014/05/08

First Cleves Time Trial

2014/05/08

Spring Series Omnium TT

2014/05/03

Cleves Time Trial Series Starts Next Week

2014/05/01

Weekend of TT's

2014/04/30

Congrats to University of Cincinnati Cycling Team!

2014/04/27

Day 2 of 15x1's

2014/04/22

15 x 1 at Ault park

2014/04/21

30 second efforts

2014/04/18

Indoor Intervals, again

2014/04/16

Smoky Mountain Century

2014/04/11

Hill Accelerations

2014/04/11

Link to Results

2014/04/10

First Blue Streak Time Trial

2014/04/10

Light Week

2014/04/06

Stages and New Joule

2014/04/01

Some Steady States

2014/03/31

TT Bike Position

2014/03/29

More TT efforts

2014/03/27

Time Trial Intervals

2014/03/26

Ride to Clingmans Dome

2014/03/22

Hiking and Riding

2014/03/21

Tempo/Steady State/Time Trial

2014/03/18

Tempo/Steady State/ Time Trial, graph

2014/03/18

Saturday Century

2014/03/16

Beta Alanine

2014/03/14

Long Tempo's comments

2014/03/14

Long Tempo's

2014/03/14

The Athletes Mind: How Great Athletes Think, Train and Thrive

2014/03/13

Training Calendars Have to Flexible

2014/03/13

Indoor Tt Efforts

2014/03/07

Stages Power Meter

2014/03/07

Indoor Time Trial Effort

2014/03/07

Food on the bike

2014/03/04

TT Gear

2014/02/26

USAC 2012 Cycling Summit DVD's

2014/02/26

Indispensable Piece of Equipment: Cycle Ops Indoor 400

2014/02/25

Todays Efforts

2014/02/25

Time Tennessee

2014/02/23

view from the by-pass at about mile 90 on the century ride on Thursday

2014/02/23

more tempo

2014/02/15

60 minute tempo

2014/02/14

Long Tempo Effort, the graph

2014/02/14

Last Indoor TT, graph

2014/02/09

Last Indoor TT, comments

2014/02/09

Steady State-Time Trial-Tempo efforts

2014/02/04

Steady State-Time Trial-Tempo, comments

2014/02/04

Cold Weather Training

2014/01/31

LT Tests for UC Cycling Team: some comments

2014/01/31

20-20-10-10 steady state comments

2014/01/28

two 20 minute and two 10 minute steady state efforts, graph

2014/01/28

5x10 steady state

2014/01/25

5x10 steady state, graph

2014/01/25

5x12 steady states comments

2014/01/24

5x12 steady states, graph

2014/01/24

5x10 steady state comments

2014/01/18

5x10 steady state, graph

2014/01/18

three more 5k tt's in doors

2014/01/16

5k comments

2014/01/16

further indoor tt thoughts

2014/01/14

comments on Indoor Time Trial

2014/01/13

Indoor TT Warmup comments

2014/01/11

warmup for tomorrows indoor tt, graph

2014/01/11

Small Taper

2014/01/08

comments on high cadence, steady state and 3x5k

2014/01/06

high cadence, steady state and 5k efforts, graph

2014/01/06

Master Rider Fails Drug Test

2014/01/06

Last Few Days

2014/01/04

third day of 4x8/2 steady state to tt

2013/12/31

High cadence, Steady state, tt efforts

2013/12/31

High Cadence, Steady State, TT efforts: the graph

2013/12/31

more over unders: the graph

2013/12/28

Over Under comments

2013/12/28

over/under graph

2013/12/26

Welcome to the University of Cincinnati Cycling Team

2013/12/26

Over Unders

2013/12/26

Field Test Comments

2013/12/24

Field Test Graph

2013/12/24

4x8/2 comments

2013/12/21

article on an athlete I work with

2013/12/21

day 2, 4 x 8/2

2013/12/20

5 x 8/2 steady state/tt effort graph

2013/12/19

5 x 8/2 efforts

2013/12/19

Indoor Time Trial Graph

2013/12/15

Indoor Time Trial Graph

2013/12/15

Indoor Time Trial Comments

2013/12/15

CTS article on sweating

2013/12/14

8 minute steady state with 2 minute tt x 4 comments

2013/12/10

8 minute steady state with 2 minute tt x 4

2013/12/10

book worth reading...

2013/12/09

Todays PI's

2013/12/07

More Power Intervals, the graph

2013/12/07

12x1 comments

2013/12/05

more 12x1 power intervals

2013/12/05

5x8 steady states with variable cadence

2013/12/03

12x1 comments

2013/11/30

12x1, outside at Ault Park, the graph

2013/11/30

4x5 minute tt efforts, comments

2013/11/28

4x5 minute time trial efforts

2013/11/28

12x1 results

2013/11/26

12x1 power intervals graph

2013/11/26

USAC Level 1 Coaches Clinic

2013/11/20

Spin Class

2013/11/11

Steady States This Week

2013/11/08

Indoor 3x15 Steady State Graph

2013/11/08

The Lunge

2013/11/03

More Steady States and reading material for Level 1 Clinic

2013/11/03

Descending Steady States

2013/10/30

4x12 steady states

2013/10/29

another great exercise for cyclists

2013/10/25

Descending Steady State, Day 2

2013/10/25

Day 2, descending steady states

2013/10/25

Descending Steady States graph, inside, avg 4.19 watts/kg

2013/10/24

Descending Steady States

2013/10/24

Highlighting some exercises to have in your routine

2013/10/23

LeMond vs Lance

2013/10/22

Last Week of Training

2013/10/21

Descending Steady State Graph

2013/10/14

Descending Steady States

2013/10/14

Endurance Ride

2013/10/12

Cardio intervals during strength class

2013/10/09

Week of Endurance Miles

2013/10/09

Century with 10x6 steady states

2013/10/05

Century Graph

2013/10/05

Endurance Day

2013/10/03

comments on Last Blue Streak

2013/10/02

Monday Workout

2013/10/01

Strava

2013/09/29

Trainers week at Cincinnati Sports Club

2013/09/26

10x6 graph

2013/09/26

10x6 minute steady states

2013/09/26

Final Cleves and some comparison

2013/09/25

Off Day

2013/09/22

Ride profile, Great Smoky Mountain with tempo efforts

2013/09/19

Tempo's in the mountains

2013/09/19

Second last Cleves Time Trial

2013/09/17

5x5 results

2013/09/15

and another day of 5x5 minute steady states, the graph

2013/09/15

New Total on blog page views: 10,084

2013/09/14

2x8 field test results

2013/09/14

2x8 minute field test

2013/09/14

watts/kg on the field test, FTP

2013/09/14

5x5 Steady States, graph

2013/09/09

5x5 steady states, comments

2013/09/09

Century

2013/09/07

over under graph

2013/09/06

Over/Unders

2013/09/06

So Far This Week

2013/09/04

comment from clinic attendee

2013/08/31

Day 2 of Over/Unders

2013/08/31

over unders

2013/08/30

Dietician recommends Strength Training to a Client

2013/08/24

last day in the mountains

2013/08/24

Comments on the Smoky Mtn Century

2013/08/22

Elevation and Power for Smoky Mtn Century

2013/08/22

100 Mile Smoky Mtn Elevation: Gatlinburg to Cherokee To Clingmans and Back

2013/08/22

Cleves, again

2013/08/21

20 Minute Field Test

2013/08/17

August Blue Streak Time Trial

2013/08/16

more 6x3 minute power intervals

2013/08/09

Cleves Time Trial

2013/08/06

Long day on the bike

2013/08/04

6x3 Power Intervals

2013/08/01

Training going forward

2013/07/30

Cleves July 30

2013/07/30

Nationals, Day 2

2013/07/25

Nationals

2013/07/24

Ohio State Time Trial Championship

2013/07/21

Cleves Time Trial

2013/07/16

Back at it

2013/07/15

last ride on this trip

2013/07/11

A little tempo

2013/07/10

Another 100

2013/07/09

More Michigan Miles

2013/07/08

M22 Century

2013/07/05

Tempo

2013/07/04

Tempo in Traverse City, MI, Old Mission Peninsula

2013/07/04

Cleves Time Trial, July 2

2013/07/03

5k State TT

2013/06/26

10k State Time Trial in Alliance Ohio

2013/06/26

6x5 graph

2013/06/23

6x5 steady states

2013/06/23

Cleves Time Trial

2013/06/18

Weekend

2013/06/16

Time Trials and Intervals

2013/06/13

15x1 comments

2013/06/08

15x1's

2013/06/08

7x3, day 2

2013/06/07

7x3, day 2

2013/06/07

7x3 comments

2013/06/06

7x3 Power Intervals

2013/06/06

Cleves June 4 2013

2013/06/04

This Week

2013/06/02

Cleves Time Trial

2013/05/28

140 miles

2013/05/26

Hill Accelerations

2013/05/24

Hill Accelerations, 4x4

2013/05/24

Cleves Time Trial

2013/05/22

Weekend Workouts

2013/05/19

Smoky Mtn Century

2013/05/16

Cleves, May 14

2013/05/15

SouthWest Ohio Senior Olympic TT

2013/05/10

Blue Streak TT

2013/05/08

Cleves Time Trial

2013/05/07

135 mile day

2013/05/05

20 minute time trial effort

2013/05/04

20 minute time trial effort

2013/05/04

Climbing Repeats, scheduled as 5x6 but did 6x6

2013/05/02

Climbing Repeats

2013/05/02

Climbing Repeats, but not

2013/04/29

BodPod Results

2013/04/23

Weekend Update and whats up this week

2013/04/23

8x2 Power Intervals

2013/04/22

Day two of 8x2's

2013/04/22

8x2 Power Intervals

2013/04/18

Century in Tennessee

2013/04/18

Kind Words from Class Attendee

2013/04/16

30 minute time trial effort

2013/04/16

Century in Tennessee

2013/04/16

30 minute time trial effort

2013/04/14

2x30 Tempo

2013/04/14

Steady States

2013/04/13

2x30 minute Tempo

2013/04/13

Giant Trinity with Di2

2013/04/10

First Blue Streak

2013/04/10

Saturday, April 6

2013/04/06

Century plus today

2013/04/06

Muscle Tension

2013/04/03

Muscle Tension Notes

2013/04/03

Century and 2x60 Tempo

2013/03/30

one hour tempo

2013/03/26

Century with 2x60 Tempo

2013/03/26

2x60 Tempo Comments

2013/03/23

2x60 minute Tempo

2013/03/23

one hour tempo, inside

2013/03/23

Tempo

2013/03/18

Comments on Smoky Mountain Century

2013/03/15

Smoky Mountain Century

2013/03/15

Tempo efforts in the mountains

2013/03/14

Tempo Data

2013/03/14

more steady states

2013/03/12

Weekend Update

2013/03/10

4x12 comments

2013/03/04

4x12 steady state

2013/03/04

Climbing Repeats, but on a flat road

2013/03/03

Weekend Rides and Upcoming Week

2013/03/03

NYC Hotel Workouts

2013/02/28

4x10's

2013/02/28

next set of 4x10 Steady States

2013/02/28

Training on a Knifes Edge

2013/02/25

last two days of training

2013/02/22

Comments on 4x10's

2013/02/21

4x10 steady states

2013/02/18

4x10's at Ault Park

2013/02/18

Gatlinburg-Cades Cove and back elevation

2013/02/15

Gatlinburg-Cades Cove, elevation and Power

2013/02/15

4x10 Steady States

2013/02/15

This past week and this week

2013/02/15

Comments on Gatlinburg-Cades Cove

2013/02/15

8x2 day 2 comments

2013/02/11

8x2's, day 2

2013/02/05

8x2 graph

2013/02/04

8x2 comments

2013/02/04

Gerry Schulze Takes Bronze at CX Worlds

2013/02/01

6x2's

2013/01/29

Understanding Power

2013/01/29

6x2 Power Intervals

2013/01/29

Congrats to Gerry Schulze!

2013/01/29

15x1 results

2013/01/22

15x1's on January 22

2013/01/22

Comments on Indoor TT

2013/01/20

Indoor TT

2013/01/20

Question from a team mate

2013/01/18

15x1's, comments

2013/01/17

Back to the 15x1's

2013/01/17

Cincinnati Cycling Summit update

2013/01/15

Training This Week

2013/01/15

3x20's, again

2013/01/08

Ideas from Chris Carmichael

2013/01/05

3x20's in Great Smoky Mountain National Park

2013/01/03

3x20 Steady State

2013/01/03

Lifetime Miles

2013/01/02

3x20 steady states

2012/12/24

Graph for 3x15's

2012/12/24

3x20's

2012/12/24

Last 3x15 Steady State Efforts

2012/12/23

Comments on Indoor TT Profile

2012/12/17

Last Weeks Indoor Time Trial Chart

2012/12/16

3x15 Steady State

2012/12/13

3x15, details

2012/12/13

The Rest Helped

2012/12/12

last 12 minute effort

2012/12/12

5000

2012/12/12

Your Brain on a Bike

2012/12/12

Training Plan for 2013

2012/12/12

Race Results

2012/12/11

Book Review

2012/12/11

December Indoor TT

2012/12/08

Another Exercise to be sure to do

2012/12/04

More Steady States, and longer, 4x12's

2012/12/04

more steady states

2012/11/30

Exercise to have on your list

2012/11/30

Cycling Summit, February 2 2013

2012/11/28

4x10 minute steady states

2012/11/28

Windy Century

2012/11/23

4x8 steady state's, inside

2012/11/21

multi-workout day

2012/11/21

4x8 Steady States

2012/11/19

The Last Week

2012/11/17

another set of 4x15 steady states

2012/11/13

Testing the riders at CSC

2012/11/13

First Indoor TT

2012/11/11

4x15 Steady State

2012/11/10

Field Test Results

2012/11/06

Field Test Tomorrow

2012/11/05

30/30's, outside

2012/11/02

30/30's, again

2012/11/01

Nice Testimonial From An Athlete I Work With

2012/10/26

30/30's

2012/10/24

30/30, day 2 and other comments

2012/10/24

Power Training at the Cincinnati Sports Club

2012/10/24

Crankenstein

2012/10/21

Headed to Crankenstein

2012/10/21

15x1's, third day this week, 6th in last two weeks

2012/10/18

Multi-workout day

2012/10/17

Another day of 15x1's and Weight Training

2012/10/16

TriAthlete Magazine Article on Weight

2012/10/16

15x1 Power Intervals, 3rd time this week

2012/10/12

15x1's, day 2

2012/10/10

Back to the PI's

2012/10/09

Lots of Tempo

2012/10/07

72 hours in Tennessee

2012/09/29

Tips on Losing Weight from Chris Carmichael.

2012/09/29

Cadence

2012/09/29

Cycling Past 50

2012/09/24

How Intervals Help

2012/09/17

over 4000 page views

2012/09/09

30/30's, inside on the trainer

2012/09/07

It Isn't About Age

2012/09/07

Late Summer Let Down?

2012/08/29

Training Update

2012/08/20

Random Comments 4

2012/08/12

Random Comments 3: Warming Up

2012/08/07

Cheating Master Age Rider

2012/08/01

Random Comments 2

2012/07/29

Ohio Senior Olympics 5k Time Trial

2012/07/28

Senior Olympics 10k time trial

2012/07/27

Random Comments

2012/07/21

Cleves Time Trial, 2011 vs 2012

2012/07/11

State Time Trial

2012/07/07

ACE Article on Strength Training and Affect on Aging

2012/07/01

Tapering

2012/06/30

Cadence and Power

2012/06/20

In-Season Weight Training

2012/06/16

Final 33k Time Trial

2012/06/10

Metabolic Rate

2012/05/28

Rides and Hikes in the Great Smoky Mountain National Park Area

2012/05/22

from Medicine and Science in Sports and Exercise

2012/05/14

Time Trials So Far in 2012

2012/05/12

More Info on Nutrition from Road Bike Magazine

2012/05/12

Wind Tunnel Considerations

2012/05/10

Facts on Carbs, Bicycling Magazine, June 2012

2012/04/29

from RoadBikeRider, tips on aero wheels

2012/04/19

Time to Evaluate

2012/04/04

Casstown Colavita Time Trial and Training Update

2012/03/30

Last Indoor Time Trial

2012/02/14

Training Zones: Are You Training Hard Enough?

2012/02/14

Hard Training on Consecutive Days

2012/01/24

January Training

2012/01/19

Harvey Newton on Strength Training

2012/01/19

Some Inspiration Heading into the New Year

2011/12/29

Testing

2011/12/16

The Start of Winter Training

2011/12/06

Stretching

2011/11/22

Training Mistakes to Avoid, courtesy TrainingPeaks

2011/11/15

First Indoor Time Trial

2011/11/14

Strength Training

2011/11/06

Take It To The Limit

2011/10/31

Updates from Webinars and Conferences

2011/10/27

The Rules.....

2011/09/26

Tour de Kentucky

2011/09/13

Training Updates

2011/08/28

Question on HR efficiency

2011/07/05

Riding A Century

2011/07/04

Thoughts on Training and Competing through June

2011/06/23

Re-Evaluating the Extreme Aero Position

2011/03/24

Thoughts on Indoor Time Trials, Power, and Aerodynamics

2011/02/19

February Training

2011/02/04

Top 10 Irrational Fears About Strength Training

2011/01/27

More thoughts on Winter Training

2011/01/18

Dealing with indoor training

2011/01/13

January Training

2011/01/01

Functional training

2010/12/16

Testing Yourself

2010/12/10

Notes from Will Peveler Seminar at NKU

2010/12/02

great article on competing as we age

2010/11/30

Ready to Train?

2010/11/27

Indoor Training

2010/11/20

Interval Training

2010/11/13

Weight Training for Cyclists

2010/11/07

Thursday, October 28, 2010

2010/10/28

End of the Season

2010/09/25

Riding Clingmans Dome Is So Much Fun

2010/08/27

How to Cope With the Heat

2010/08/12

Master Nationals Time Trial

2010/08/04

Time Trial Season, so far

2010/06/19

First Time Trial of 2010

2010/04/13

Changes in Training for 2010

2010/03/05

Riding the Blue Ridge Parkway

2010/02/06

Where to Spend Your Money To Gain Speed

2010/01/12

Three year Cleves Time Trial Summary

2009/09/29

Favorite Indoor Cycling Songs

2009/09/27

Riding the Blue Ridge Parkway

2009/09/27

Progress in Your Training May Take Time

2009/08/18

Can't Ride the Peak Wave Forever

2009/07/29

Cleves Time Trial: Why So Fast This Year?

2009/07/26

Nationals Thoughts

2009/07/02

State Time Trial

2009/06/24

Have You Ever Wondered Why...

2009/06/05