John K Scott’s Training Blog

Lunch ride today. Haven’t been feeling particularly strong this week and my lower back started aching a bit. The back thing & tiredness happened as the intensity ramped up. Probably not a coincidence. I guess that’s telling me I need to work on my core muscles and stretching a bit more. Or a lot more [...]

This is week 8 of the Time Crunched Cyclist Program. This is the “Peak” week for me which works out great considering my first two races of the season are this coming weekend. The next 3 weeks are workouts designed to hold that peak as best as possible. So, today’s workout was some intervals with [...]

I started this one out in style. This rest week schedule called for 60 minutes of endurance with 4 3 minute Fast Pedal intervals. These aren’t hard. You just spin up between 105-130 rpm (I don’t do much better than 120 for any extend time before I lose form). It does get the heart rate [...]

The correct answer is…

Today. Headed up to White House, TN today to do a team recon ride on the Sumner County Road Race course where we will be racing next Saturday. The original plan was to do 2 laps of the 24 mile course. First lap as the recon and second lap more of a [...]

Well, maybe I wouldn’t describe it as easy. But it sure felt easier than similar intervals did last week and the week before. Today was 3×12 Over/Under intervals 2 minutes under/1minute over and 8 minutes between sets. Two weeks ago these seemed pretty hard (3×9 O/U). After a couple weeks of power intervals these seemed [...]

Weigh in day today. I lost another 1.5 lbs this week. That makes 3 lbs in the last two weeks. A bit more than I expected based on my calorie intake & burn numbers but I’ll take it. That put me just a couple tenths over 165 which is my goal. Close enough to call [...]

Yes. Another set of Peak & Fade Power intervals at lunch today. It’s hard to get excited about doing these. They hurt. The only thing that prods me to get out and do these is that I know I need to so I can get faster. The old adage, “no pain, no gain” applies here. [...]

with an equal amount of time unsuccessfully trying to recover from that hell (this was by design) all wrapped in a 75 minute lunch ride today. These were 3×3×2 minute Peak & Fade Power Intervals (PFPI). This was, BY FAR, the hardest workout I have done in the Time Crunched Cyclist program so far. The [...]

I started feeling quite a bit better yesterday. In fact, I took my bike to work and was hoping to maybe get a lunch ride in. By lunch time I was still feeling a bit tired and a little stuffy and had a slight cough so I figured I would give myself one more day [...]

Still sick this morning. Seems like this little bug wants to move down to my lungs. Not good. I actually feel better today but a little cough has started up. I’m hoping this will just slide away quickly so I can get back on the program. So far I’ve only missed one actual workout on [...]