14 miles from Newfound Gap on the AT, to Sweat Heifer Creek to Grassy Gap to Dry Sluice and back on the AT near Charlies Bunion and back in on the AT

A rather uninspired effort tonight. Did well at 22:45, 27.2 mph but only held 355 watts. Had I put out more I might have had PR for the year but I only had one other rider with me at 5:30. it was essentially solo effort for both of us after two miles. I kept a

Used the crit course for these. Power for each 2 minute/30 second/one minute/one minute went as follows: 338/389/308/380, 337/409/312/383, and 335/390/304/395. The one minute at steady state was always a little low because of the second half being downhill.

After lifting Monday night, racing Tuesday night, and doing both classes yesterday I wasn’t expecting much today but these went fairly well. On the 60 second high cadence I held 117-120-118-118-119 (did one too many). On the 2 and 3 minute efforts with 3 minutes between I held 452/400, 431/393, 430/391. Still not hitting the

http://cyclingtips.com/2016/09/how-to-ride-the-perfect-time-trial-constant-power-vs-variable-power/

Decent night at the Blue Streak. Rode a 21:51, 27.5 mph at 371 watts with the first half at 375 and 28.23 mph. The turn looks it takes 20 seconds at just 18.4 mph. Average dropped 1/3 mph before I picked it up again. Held 367 on the way back at just under 27 mph.  http://www.speedy-feet.com/races/2016/0913/blue-ov.htm

Had a late evening with Looking East (my band) so I did the 2 hour endurance ride inside with some 90 second high cadence efforts. Set power at 210 for the entire ride. Will be at the Sunflower Revolution ride tomorrow as the emcee. 

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.