Did 2×20 tempo at 301 and 305 watts. Actually did 22 and 21 minutes as I wasn’t paying attention too the clock.

Another set of 3×15 tempo efforts today at 300, 301 and 304

Today was the second in our winter series for the JDRF Indoor Time Trial. I rode 1 second off my best from last February with 14:29, 386 watts, 96 rpms. Felt good after last months effort being one of my worst ever at 15:01.

did some endurance along with the 2×3 minutes at 345 and 3×1 at 395-402 in preparation for tomorrow indoor time trial

http://www.epicsportsmarketing.com/event-results?event=senior-games-state-cycling-championship&order=1

Here is a summary: Won gold in both events. Wind was a major issue, steady 15-20 mph very flat course with very bumpy paving In the 5k I averaged 385 watts, 27.44 mph, 93 rpms for a 6:52. The first half was at 419 watts, 25 mph; second half at 347, 30.61 mph. In the

Felt great today. Held 343 and 340 for 3 minutes each and then 400, 393 and 390 or so for the 1 minute efforts Very much ready to go tomorrow. Looking at the previous FL results I see some guys riding 6:45 and 13:34 for the 5 and 10k so I’m going to have to

Rode the course three times. Very flat as expected (250′ of gain over 23 miles) and very windy. If the wind holds we’ll have it to our side and back on the way out and the opposite on the way in. I was hitting 27-28 mph at 230 watts and then 21 mph at 330-350.

32 minutes and 15 minutes at 302 (ok, 47 minutes but who’s counting) ….feeling very good heading into the trip….not saying it’ll be my best rides ever but for this time of the year I feel very ready to race a little bit