Average performance. About 3 miles in I really thought that I shouldn’t be doing this. Just not physically or mentally into it and then I had a semi pull out in front of me around mile 8. Power dropped to 190 and cadence to 52. Still ended up at 360 watts, 27.2 mph average. Not […]

Here are the stats from todays events: 5k:  6:29 (last year 6:34), 415 watts avg, 88 rpms, 28.7 mph10k: 13:41 (last year 13:47), 387 watts, 89 rpms, 27.2 mph….that tight turn at the halfway point costs at least one mph 1st place in the 50-54 and overall. Last year in that bracket, 55-59 next year.

Pretty easy indoor ride with just four x 1 minute efforts going from 300 to 330 to 350 within each. Other than that, just very low endurance.

The stomps were using a 53/13 from pretty much a dead stop and just going for 15 seconds. Then I took 2 minutes at about 200-210 watts between each. I used the stretch at Ault Park behind the pavilion going clockwise. Power averages on these were 535, 525, 560, 566, 563, 570, 560, 576, 584

So-so night at 370 watts and 22:41 on the time. Power was good on the first 6 miles at 375 and 27.48 mph. The last 4+, usually the faster section, was just upper 350’s and 27.33. I need to push that up to 28 to do well on that course.

I like these. Short but intense. On the 3×20 seconds pushing cadence I held 124/225, 115/251 and 123/286. On the 3×3 minutes going up Heekin Avenue I held 409, 405 and 393. I’ve been using the same climb when we need a 4 minute effort (power usually in the 360-390 range) and I’m getting pretty

That was a tough session! On the 60 seconds at 110-130 rpms I held 113/346, 116/324, 118/337, 118/339. On the alternating 2 and 3 minute VO2 efforts I held 478/414, 452/401 and 432/360. I had 3 minutes between each. I really fell apart on that last one. On the stomps (53/15, in the saddle starting

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After two weeks away, one at the Blue Streak and one at the Michigan time trials, I was back at Cleves tonight. Not a bad effort at 373 watts, 22:28, around 27.5 mph. Held around 375 for the first 6 miles and then upper 360’s for the last four with avg speed at 28 that