Another bronze today. The course was 20.44 miles. I paced myself from the start using HR of between 160 and 170 most of the way, low 90%’s of max. It was probably the least miserable longer time trial I’ve ever done. Maybe I could have ridden a little harder but I didn’t feel that way

notes I sent my coach….. I rode the course in 14:47 which would have won the 55-59 last year but was only good enough for 3rd this year. Very happy to at least get a medal. I rode my road bike but a few guys did well on tt bikes. Hard to say. I don’t

I did these inside as the last of the longer efforts in preparation for next weeks Huntsman Games. Power felt good given that effort.  

Did these on the local criteria course: one minute efforts at 521,523, 539, 518, 522, 515, 513 and then 30 seconds at 620, 613, 605, 600 and 627; normalizedpower for 40 minutes at 349

I did todays intervals and then went on a longer ride to combine this with tomorrows ride. I’ll take tomorrow off. Felt good today. Power on the 3×7 was 381, 381, and 371. Used Muchmore, Indian Hill and Shawnee Run for the climbs. All of them were a little over 6 minutes. On Muchmore that

Same workout as Sunday on the same road but power was only 383, 373 and 373. Definitely feeling the effects of two strength classes, one time trial and a spin class in the last three days. Just didn’t have the ability to hit 400+ on these today. 

http://trainright.com/keep-cycling-climbing-power-fall/?utm_source=CTS+Newsletter&utm_campaign=e55a6b3e89-EMAIL_CAMPAIGN_2017_09-28-keep-climbing-power-fall&utm_medium=email&utm_term=0_9d08d48022-e55a6b3e89-106443499&mc_cid=e55a6b3e89&mc_eid=7cc4bcc2b1

I did an extra long warmup as I tested some slightly different positions. Nothing radical. I just raised my bars one spacer and lowered my saddle about the same. Its going to be more comfortable for the 40k. For the short time trials, I’m pretty high in the saddle and low with the bars with

This shows my ride to the club, the down time doing some personal training, my strength class and then the ride home and walking the dogs