Rode 100 last Wednesday (70 degrees!) so on Friday I did 20 miles on the bike trail and used the straight sections to get in some 30sec to 8 minute efforts from 400 to 300w. Stron hour at just under 280.  Today, did 3x4000m TT’s at 331, 336 and 341w, 2 minutes between. Each effort […]

Rode a 15min warmup and then 45s on/15s off x5, 1 min easy and repeat two more times for three total; power avg 380-385w; one minute easy and then 60s on 30s off x 3, 366w avg

Used a pretty flat Rouvy course for this. Set a PR and had pretty good power at 317 avg. HR was around 90% of max for the second half so room to push more there. 

Not my best work but given Sundays indot 10k TT and last nights 60 minute plyo/strength class, I was a littel tired.  Still, 437w avg. 

On Wednesday rode an aggressive 90 minutes with some high power short climbs and then 30 minutes at 302w.  Did a 17 mile hike yesterday. Today was just 8×1 min on and off at 420-440w avg. Legs were tired.

Rode up the Heekin Avenue climb 3x today and then did three laps in Ault with 3x60s on each. The first climb up Heekin was at 412w for 3:09. Of the 118 times up that climb that was about the 7th fastest and best since 2021. The other two suffered because of that but I

20 minute warmup 20sec on 10 sec off x 10 401w avg 1 min easy 45sec on 15 sec x 5, 370w avg 1 min easy 60 sec on 30 sec off x 3, 366w avg 1 min easy 1 mile TT, 390w avg, 1:56

Had limited time before a lunch meeting so did 15 minute warmup and then this 4000m velodrome TT. Rode a PR with power at 354.  Not bad considering yesterdays 30s on 15s off x 28 at lunch and then 75 minutes of lifting and plyo last night. 

386w avg or 5w/kg; short but intense effort

I used a Rouvy 4000m velodromne course to do three efforts at 352, 343 and 353w.  Actually felt short fo breath but rode well. Could be the cold air, even in the basement.