What I am working on

 Workout description WU: 10 - 20 minute build to endurance ------- MS1: 15 Under/Over - 90% of FTP / 150% of FTP. Rest 5 minutes ------ MS2: 15 Under/Over - 85% of FTP / 150% of FTP / 90% of FTP. Rest 5 minutes ------- MS3: 4 x 1/1 FRC mini ramp ------- CD: 5 - 15 minutes easy spin This was a very challenging workout today. An anaerobic TIS of 10 and an aerobic TIS of 4. You can see the FRC depletion and no recovery for each of the 15 minute under/over efforts. I had to adjust the FTP bias down by 5% on the last two 150% efforts to be able to finish the set. As my strength and fitness increases this should not be the case.

 I am hoping that some sort of newsletter will be a regular part of our communications.  I will commit not to fill your already full mailbox with solicitation and endless pontification.  July was my not so triumphant return to racing.  Training for me since 2016/2017 has been sporadic, inconsistent with no focus.  That changed last November when I committed to myself that I wanted to be a contender at the Masters National Championships. The weekend of July 17 marked my return.  There were lessons learned and good take a ways most of which were “do as I say not as I do” issues.  I’d like to share these with you in hopes that I (and you) don’t repeat them again…anytime soon. My race report to myself and Coach: Salisbury Circuit race July 17, 2021 * The race in general o As hard as I expected.  I went all in several times. Deep enough to hope that the field was slowing before I/group got caught. o It was hot and windy.  I am used to the heat and do well in the heat so that really isn’t a

How can I help you reach your 2019 Goals?   A custom plan? One-on-One coaching, skills ride? Mini Camp for your team?   We can make it happen.   As many of you know, I am a coach for Peaks Coaching Group. We want to be your first choice in coaching, especially if you live in our home state of Virginia. I currently only have 3 spots open on my 2019 coaching roster. If you are interested in achieving your fitness goals in 2019, let me help you make it happen. If you are looking for a local coach you can check out  http://www.peakscoachinggroup.com/JamesSchaefer Thanks for helping me spread the word. Train Hard, Race Smart!

What I’m Working On Happy Thanksgiving!   To me it appears that retailers have now completely overlooked Thanksgiving as a holiday.   As soon as we hit September the Halloween accessories hit the market, then November 1 st its all about Christmas.   For me, Thanksgiving is the holiday I most look forward to.   You don’t have the pressure to be in “the Christmas spirit”, you don’t have to find that perfect gift and go from house to house to house doing it all over again.   No, I am not Mr. Grinch ; I just like Thanksgiving and yes, the food.   And food is my motivation to write today. My email inbox is full of blog posts with advice of how to cope with the temptations of this holiday season.   Practice moderation, add this healthy substitute, and all sorts of “don’t do this.”   It’s the holidays!!! Eat up and enjoy.   My motto for this time of year has always been: It’s not what you eat between Thanksgiving and Christmas, it’s what you eat between Christmas and Thanksgiving that

I am not a prolific reader.  It’s a chore, I fall asleep because my brain is going faster than I can get the words and concepts to it.  Never read much outside of assignments in school.  So my writing has reflected that.  Short, not much on the extra verbiage side either.  That has gotten me in trouble or at least undermined my efforts when doing presentations or corrispondence.  So why this admission now.  Ive been thinking about the prompt for yesterday actually and feel this can be a two word essay today.  My Kids.  But that isn’t what the intent of this exercise is, correct?  Well for parent there isn’t much else that can eclipse seeing your kids grow up and succeed.  Sure there are other things I have done and can say I am proud of but they cant compare to your children. Each day we get a prompt and they ask you to set a goal of writing 100 words.  Hu...100 words is that like breaking 100 in golf or running a marathon under 4 hours...a noble goal but way out of reach for some and

Well, first day I fell short of keeping up the daily writhing routine.  I can always call today as day one.  Or not.  However, no excuses and we move forward. If I didnt get paid to do something what would that be???  Well Ive basically been riding my bike full time for 40 years and not getting paid to do that. Ha. But that is where I get some if my greatest satisfaction.  The interaction of working with someone, but its not just the...I want to help you thing either.  I cant put it into words.  This summer I had the opportunity to go to India.  Yes I did get paid but that was a side from the experience and friends I made.