Thursday, January 27, 2011


Taylor Collins of Thunderbird Energetica and I rode our bicycles out to the Southeast towns around Austin to do a little bit of energy bar testing on the local Hawk population. They did not seem to be very interested in the brightly colored packaging or the unsatisfactory hawk and eagle calls coming from our meager human bodies.

The ride we did was fun, nonetheless. I had to do some steady state intervals after over an hour of riding, so we slugged those out together. Then, when I finished my last interval, I threw down a little sprint. Just as I had finished, I sat up and saw yet another hawk flying directly in front and above me. If you've never explored the world from the seat of a bike, you should.

Wednesday, January 26, 2011

Steady State Intervals after 600kj

The even-numbered laps are the intervals. I always end my last one with a sprint.

Started with Jawbreaker and ended with Pantera. Throw some Big Business and Slayer in there and you've got yourself a nice little workout.

Thursday, January 20, 2011

1.5hr Endurance Ride

No music today, just a 29mph North wind and a bunch of West Austin hills.

Tempo Intervals After 500kj

Started the ride off with some doom metal, then rolled into some instrumental work before starting the first interval with some hip hop.

The last hour was fun racing the sun home with a nice tailwind.

Tuesday, January 18, 2011

Steady State

Steady state intervals today. 6 reps x 4 min, with 1 min between. Oh, and I couldn't start them until I hit 600kj.
My Garmin froze up on me twice today. It was a little frustrating.

Thursday, January 13, 2011


It was pretty cold outside and was getting late because I've been working so much lately, so I jumped on the trainer for a 60 minute recovery ride. No music, just a great documentary.

Monday, January 10, 2011

Source Endurance Tactics Clinic

Adam Mills of Source Endurance, Joseph LaFico, Colton Jarisch, and myself coached a fantastic group of cyclists out in Fayetteville, TX this past weekend.

Here is Saturday's AM session with what I will call Group 2.

Here is Saturday's PM session with Group 1.

Sunday, we rode out to a top secret sprint training area. Here is the data from my bike:

Recovery Ride After Test

LT & VO2 Max Test

I went up to UT, plugged an oxygen hose into my mouth and rode a stationary bike to failure. These are the results.

Recovery Rides After Leakey