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20-15-12 minute tempo (283-300) with some 2 minute time trial effotrs following
2019/03/18
Recent Posts
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
Second training effort today: 5x10 tempo at 310-315, 2 minutes between
2019/02/20
Todays Classes, HR data
2019/02/20
more tempo at 305-315 and 90 seconds at 400+
2019/02/18
Great Books for Endurance Athletes
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 1 of 2
2019/01/24
session 2 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
7x8 minutes at tempo pace
2019/01/04
2019 Objectives
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
Time Off The Bike
2017/07/08
Saturday Ride in Houghton, MI
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
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
various intervals
2017/02/27
tonights strength class
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
added another hour today
2017/01/06
day 2 of 6x45 seconds 15 off, three sets
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
Friday, August 12, 2016
2016/08/12
Century ride map
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
Some Rest Days
2016/03/29
5 common triathlon rules violations
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
Saddle Height Test
2016/01/15
Steady State Efforts
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
Second Day of Tempo Efforts
2015/10/03
Great Article on Strength Training for Endurance Athletes
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
Cleves TT on June9, 2015
2015/06/09
Comment on allowing cadence to drop in the attempt to get more power
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
Congrats to Collegiate Rider!
2015/05/11
Thie s Week: 5 tt's ?
2015/05/11
Century plus on Saturday
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
What Causes Muscle Soreness, from 2-25-15 RoadBikeRider
2015/02/26
Fast After 50 by Joe Friel
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
Tuesday, January 6, 2015
2015/01/06
5 minute steady state and some one minute power intervals
2015/01/06
Affects of Alcohol on Your Body
2015/01/02
Another set of 4x8's, mid 300's
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
4x8 steady state/tt efforts
2014/12/11
Training summit?
2014/12/11
Good time of the year to...
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
4x8 steady state's
2014/12/02
Does Sweating Less Mean I'm Not Working As Hard?
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
Over Under comments
2013/12/28
more over unders: the graph
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
watts/kg on the field test, FTP
2013/09/14
2x8 minute field test
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 Power Intervals
2013/06/06
7x3 comments
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
Weekend Update and whats up this week
2013/04/23
BodPod Results
2013/04/23
Day two of 8x2's
2013/04/22
8x2 Power Intervals
2013/04/22
Century in Tennessee
2013/04/18
8x2 Power Intervals
2013/04/18
Century in Tennessee
2013/04/16
Kind Words from Class Attendee
2013/04/16
30 minute time trial effort
2013/04/16
2x30 Tempo
2013/04/14
30 minute time trial effort
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 Data
2013/03/14
Tempo efforts in the mountains
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
next set of 4x10 Steady States
2013/02/28
NYC Hotel Workouts
2013/02/28
4x10's
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 comments
2013/02/04
8x2 graph
2013/02/04
Gerry Schulze Takes Bronze at CX Worlds
2013/02/01
6x2 Power Intervals
2013/01/29
Congrats to Gerry Schulze!
2013/01/29
6x2's
2013/01/29
Understanding Power
2013/01/29
15x1 results
2013/01/22
15x1's on January 22
2013/01/22
Indoor TT
2013/01/20
Comments on 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
Training This Week
2013/01/15
Cincinnati Cycling Summit update
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
Register for the Summit here and save even more!
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
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