Tuesday, November 25, 2014 - Welcome, guest user!

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Tough hill ride yesterday; Weighted Average vs Normalized Power. A near record-high yesterday combined with almost 100% humidity made for a very uncomfortable morning in the hills.

Yesterday morning I heard the hills calling. I decided to head over to Sugarloaf and do a couple grueling loops using a slightly revised version of a hill training loop that I love to hate. This revised loop is 20.8 miles (33.47 kilometers) in length, and it contains right at 1,650 feet of elevation. You must admit, for Central Florida that’s a decent amount of vertical packed into a 21 mile loop! This training loop… [Read more]

Added Tuesday, November 25, 2014 by

New product: Nitrean Natural; Permanent JSF discount code! Nitrean Natural. Available in Chocolate Brownie and Vanilla Cake Batter.

Many of you have been asking long-time JSF Sponsor AtLarge Nutrition for an all-natural protein powder. This morning I’m pleased to announce AtLarge’s latest product offering, Nitrean Natural! Nitrean Natural is a new and improved version of AtLarge’s proprietary protein matrix consisting of three forms of grass fed, rBGH free, drug free whey (concentrate, isolate, and hydrolyzed), micellar casein, and whole egg proteins. Artificial sweetener free, all natural stevia based flavoring systems. Before I post… [Read more]

Added Monday, November 24, 2014 by

2014 maintenance progress report: week #36 Myotape

Week #36 of my 2014 maintenance program is complete, and it’s time for my weekly progress report. PLEASE NOTE: A few words about my methodologies and body fat percentage My body fat, tape measurements and scale weight are all performed while fasted (first thing in the morning before eating or drinking). All measurements are taken “cold” (no pump), and flexed. A 7-point or 9-point body fat caliper pinch test is the most accurate “at-home” method… [Read more]

Added Sunday, November 23, 2014 by

Missing my Titan, hope the X9 will be here soon. The X9 Evolution Home Gym

Yesterday morning I hit the weights, and then went for a light 21 mile/34 kilometer recovery ride. Because I sold my Titan earlier this year in anticipation of receiving the new X9 Evolution Home Gym, I’ve been restricted mostly to dumbbells since then (I still have my barbells, too). While I can still get a great workout in using the stuff I have on-hand, I definitely miss having a full-featured home gym. After having so… [Read more]

Added Saturday, November 22, 2014 by

Novembeard: Day 21. Novembeard - Day 21.

It’s Friday, and not just any old run-of-the-mill, relaxed-dress-code, cut-out-early-from-the-office Friday. No, this Friday is ridiculously noteworthy because it’s the third Friday in November, and each Friday this November I am taking a progress picture… of my facial hair. We like to get a little crazy around here at the holidays. Try to contain yourselves. November, of course, is the month during which manly men don’t shave in order to avoid cancer. I may have… [Read more]

Added Friday, November 21, 2014 by

Power PRs vs KOMs: all that glitters is not gold; New FTP established. KOMs are nice, but they are comparatively worthless to me next to power output PRs.

I have been a Strava user for a few years now, and I think it’s a great service. The interesting thing about that, though, is how drastically my reasons for liking Strava have changed since I first started using it in 2012. Like most competitive people–and I am most definitely that–I was first drawn to Strava for its timed segment “virtual competition” features. In those early days it was all about chasing down as many… [Read more]

Added Thursday, November 20, 2014 by

My pre/intra/post-ride nutrition for a typical 100 mile ride. Bananas and bikes: a match made in heaven.

I received an email asking about my pre-ride, intra-ride and post-ride nutrition/supplements for a 100 mile ride like the Horrible Hundred, which I did this past Sunday (see “Ride report: 2014 Horrible Hundred“). I thought I’d answer that excellent question in this morning’s blog. I need to point out that my intra-ride nutrition will vary quite a lot depending on the conditions (course difficulty, pace, temperature and so on), but my pre-ride and post-ride routine… [Read more]

Added Wednesday, November 19, 2014 by

2014 goals: taking stock of my progress. tape_measuring_success_6539

With the Horrible Hundred now in the rear view mirror (see “Ride report: 2014 Horrible Hundred” for the details), Century Season has come to a close. 2014 has been an amazing year of cycling, and my strongest year on the bike by a wide margin. While I still have plenty of great rides ahead (including another century or two) and plenty more to accomplish in order to reach my 2014 cycling goals, I think it’s… [Read more]

Added Tuesday, November 18, 2014 by

Ride report: 2014 Horrible Hundred A small swatch of the crowd just before the start of the 2014 Horrible Hundred. More than 2,000 cyclists were in attendance this year.

Sunday, November 16, 2014 was the 35th annual Horrible Hundred and, overall, it was an excellent day in the saddle! The weather was nearly perfect: my recorded a low temperature of 55°F, a high of 82.4°F and an average of 69°F. I certainly wouldn’t have minded if it had been a little cooler, but it’s impossible to complain about such a beautiful day. My Garmin recorded an average of 82°F at last year’s Horrible Hundred,… [Read more]

Added Monday, November 17, 2014 by

2014 maintenance progress report: week #35 The FatTrack Pro Digital Body Fat Caliper

Week #35 of my 2014 maintenance program is complete, and it’s time for my weekly progress report. Tools of the trade This is the exact equipment I use to track my progress every week   NOTE: My body fat, tape measurements and scale weight are all performed while fasted (first thing in the morning before eating or drinking). RAW DATA My scale weight this morning (as measured by the ) is 167.2 pounds. That’s a… [Read more]

Added Sunday, November 16, 2014 by