These went well. Just a few seconds off the last time I rode the 5k here in 2024 and I was actually 12 seconds faster on the 10k. Overall power was good at 320 and 350. Had. good downaward trend on the 10k with the energey expenditure. The 5k on that course is a little […]

Not sure that I could ride the 5k much better. I averaged a little over 360 watts and beat my strava record. The 10k was about average. I think I hesitate to really crush the power at the distance. need to work on that. 6:35 and 13:50 for the times.

On Monday I did 5x2min, 2:30 off X 5 and then a couple of 1 minute efforts, 343 and 380 avgs. Today I did 16x 40sec on, 15sec off at 365w.

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