Rode inside at the fitness center here in Longboat Key early this morning and then went out for a short ten mile ride on the Speed Concept. Its the only bike I have with me and with the front tri spoke and rear disc I don’t want to take it on a long ride on […]

Rode the 10k first and held 330w for 14:13, better than last years 14:32 and 313w. Held 360w for 7:04 in the 5k, about 10w better than last year but about 7 seconds slower. Could be the altitude density or wind today? Hard to say but pretty happy with the power held on each, especially

After a 10 minute warmup I did 20sec on 10sec off x 10, 1 minute easy, then 5x30sec on 15sec off, 4 min easy and then 3 min at 310w. Last intervals before the FL 5k and 10k on Sunday.

I used a Rouvy course to do 8x1k efforts with about 1-2 minutes between. Power ranged from 385 to 415w avg. Ended with 8:00 at 296w.

I used a Rouvy route in Rio to get in a 6.25 mile effort at 320w. Not bad for an indoor effort. HR was in the low 160’s towards the end.

Rode a few Rouvy courses today at 205-230w avg over 30 minutes or so. Nothing too intense. HR was in the 130’s to 140, roughly 70-75% of max.

Did a series of 1-4 minute efforts with little time between with good power, 340+. Ended up with a 20:00 average at 320. New wheel is from Light Bicycle out of China. Feels fast!

Ride an indoor 4000m velodrome course and then Rouvy Sea Otter Classic 10 mile course

Rode the indoor Rouvy velodrome course. This was about 4 seconds faster than three weeks ago and about 4 watts. So, about the same.

Did a short ride inside today with 1 minute efforts at 300-310 with 15sec between on the first 12 and then 30sec on the next four. This averaged out to 270w and NP 280.