Did 45sec on 15 sec off X 20 at 360w avg

Under some very windy and crowded road conditions I rode two pretty good time trials in Greeneville last week. Held 344w for the 5k and 310w for the 10k. Certainly lost some power in the 25-30mph crosswinds and the turns. Good enough for two golds. Rode the Blue Streak last night in 22:15, 310w. I

one warm-up lap and then 10×1 minute on and 20 seconds off on the canoe access road with an average of 356 W. Then one lap easy. Then one lap at 356 W, four minutes and 29 seconds. Then one lap with a few one minute efforts in it at 320 to 330 W then

Did one warmup lap and then 3x lap on and off at 330, 340, 350 and then a few 30s and 1 min on the cool down lap.

Windy night at the Blue Streak last week. Good power over the ten miles at 312w but a slow time. Set a 3.45 mile PR on the wind assisted stretch (29.7mph) but the into the wind start and finish were tough. I’ve been riding a lot of 1-10 minute efforts at 330-350w with minimal time

Rode 107 miles on Saturday in just under 6 hours and today did 30 sec on and 15 sec off X 30 at 430w avg. Overall, feeling pretty good for the Blue Streak next week. Will be ready for the South Carolina TT’s in early May.

on Monday I did some endurance and hen one hour of lifting and plyometrics. On Tuesday, I did the 12×1 minute on and off at about 485w avg. On Wednesday I rode 50 miles in the mountains, just endurance. On Thursday, I hiked 15 miles in the mountains (20:00 mile pace) and did two hours

This past weekend I was able to get in a century on Saturday (28 in, 72 out) in some nice weather, low 70’s. I took it easy on Sunday and then did some endurance miles and an hour of lifting on Monday. Today I did 12 x 1 min on/off at 450w avg on the

Did 25x 30sec off and 15 sec off at 382w avg and with 1×2:45 at 384 in there; also one fina 30sec at 503

Ride 3:00 on, 30sec off x 5 at 350w avg. Took one minute off and dod 7:30 at 300w. Short ride but good intensity. HR was in the upper 150’s to low 160’s. Also rode last Sundays last indoor TT of the winter series. Had the same issue as the last ride in February where