Used Armleder to do 20 x 35-40sec on, 10-15sec off, avg 368w

Spent the week of the 13th riding in Michigan, about 50 miles per day. Would have done more but the Canadian wildfire smoke was an issue the last few days. On Sunday the 19th, I did some 30 and 40 second efforts with 10-15 seconds between at about 400w each. Back in TN Wed-Fri the

380w avg

Rode about 8 minutes for a warmup and then did the 5 laps at 321w, 23:29. Felt pretty good and that pace over that time shows a nice steady depletion of the energy reserves.

Today I did some 40-50 second on and off efforts, upper 300’s to mid 400’s. On thursday I do 18×45 sec on, 15-20 sec off at 360w. Did 100 miles yesterday, 20 in, 55 out and then 25 in. Too hot to ride mid afternoon. Also did the Cleves TT on Tuesday. Rode at 5:30pm

I rode the Cleves TT. Faster than the last effort at 23:29 but power still stinks. If I can get my power up to 320 or so, I think I can get into the lower 23’s. I did some intervals in the 320-330 range that added up to about 25 minutes with several 20-30 seconds

Rode the 5k really well. Power avg on the Wahoo was 378. It doesn’t count the two turns swhere power drops to zero for a few seconds. I was only 2 seconds off my PR from 2023. The 10k was in some heavy showers. Took the turns very cautiously. And, I’m just not pushing hard

Rode a pretty mundane Cleves TT at 23:43. Windy and not very hot so a slow night. Also tired from the weekend 113 miles, the FTP on Friday and lifting on Monday. Inervals today were 45 sec on, 15 sec off x 15 at 393w avg. Then did 5:00 at 343w. Getting ready for the

I did a 20:00 FTP test yesterday. Averaged 342w on the bike computer but had a few turns where power drops out so the Strava average was 323w. TrainingPeaks calculated FTP at 315w so we’ll go with that. Not too far off 320w which was pretty much my one hour power for many years. Rode

Thought I’d better post this just so that someday I can look back to see that I was top ten at one time in the 50+ year old event. I never held the fastest time but I do believe I was second back in 2009. That was a long time ago! I think I have