Did 5x30s on/off at 420w avg, 10 min easy and then 1 min on 5 min off at 363w avg in preperation for tomorrows 5k and 10k OH Senior TT races. Personal note: never agree to manage a race you want to ride in! 

Back at the Waterford Hills Motor Speedway for these. Interesting course with all of the turns and the one climb.  Didn’t set any PR’s or age group bests but won the 60-64 and had the fastest time overall each day with 13:57 and 6:49. Power was 327 and 353 respectively. Those power numbers are pretty

Did some indoor endurance and then went outside to do these on the Trek Speed Concept.   2:45 at 379w, 2min easy, 2:00 at 396wm 1:15 easy, 1 min on/off at 409, 411, 409, 407, 416.  Did the 10k tt yeasterday and wanted to simulate the 5k TT today to mimic the days coming in MI. 

Went to the OSO course in Cedarville to ride what should be close to the 10k. Not bad with pwoer at 325w avg. Was on the Trek but no skinsuit, aero helmet, shoe cover, etc. I’d say it was a 90-95% race effort. The turn is tight so that will cost some time. 

On Monday I did 12×1 minute on/off at 438w aavg and today did 10×1 min on/off at 448 and then 6x30sec on/off at 480. Slowly getting back to my mid May pre-heart issue power. HR is up there at 165-170+ and feeling fine. 

Early this morning I did 4x up the Heekin climb and then an up and back on Herschel. Heekin avg was 377 with the first effort in the low 390’s, then 380’s, 370’s and 350’s. HR was a strong 165-170 over the last minute or so on each 3:15-30 climb. Later this afternoon I did

While still a little drained from yesterdays 10 mile tt effort I did 2x4000m today in the 330’s and a 2k effort at 340 for a total of 14 minutes at FTP. Good enough for today! 

This was held on the local course in Cleves OH where we’ve had the Tuesday time trial for 50+ years, May through September. I know the course having ridden it some 355 times. Hadn’t ridden it yet this year given travel and my recent heart issues. Actually, hadn’t done any training over 140bpm since May

Spent a week in Northern Michigan, Leelanau Peninsula, and got in some good rides. Did a century on Sunday July 14 and then daily rides of 2 to 2.5 hours the rest of the week. Also added in some 3-4 minute efforts on Monday first thing and on Tuesday later in the day. Did a

Going to blast the intervals everyday this week to make the two weeks prior to the USAC OH TT overlaod weeks with a quick taper. Did a 10k indoor velodrome tt yesterday, close to 330w. Followeed that with an aggressive 2k effort, 480w. Today, 20x30s on and off, 465 avg, 318w NP for 18:00.