Arrived in Florida on Wednesday the 29th. Did an easy ride that afternoon and then ramped it up a little during this ride with 10 efforts from 360-420, about a minute each. Prior to this I did a ride on my Bike Friday. These were on the Cervelop P2. 

10 minute warmup 40seconds on/20seconds off x 15, 391w avg 5 minutes easy 5×1 min on, 30 sec off, 365w avg Getting ready for the FL tt’s this Sunday. Good way to test winetr fitness and see what I need to work on for 2024. 

Did a 5k at 340w and 10k at 310w with about 10 minutes between.  Should be able to get more out of the power a week from tomorrow in FL. 

Did two sessions today, one late morning and another late afternoon. The morning was 1-2-3-4-5 minutes, one minute between and then 20 seconds on 10 off for five minutes x 10. The afternoon was a ladder of 30 seconds power jumps from 200-225-250-275-300-325-350 30 seconds each, recovery, then 5×1 minute on/off. Also did an hour

Did 10 x 1k efforts on Rouvy, Best was 1:26 at 426. I’ll never win any track races. Just two files attached. Most efforts around 1:28. Took 90 seconds between them. 

On Monday I did 3 hills repeats at 356x avg for about 6:15-30 on each. Today was 12×1 minute on and off at 436w avg on the TT bike. Have also had two strength training sessions, Monday evening and then early this morning (Wednesday). Did pretty well in the power area with the charts showing

Did these along TN416 in Pittman Center, TN. 476w avg (low of 455 and high of 506) with 370w NP for 22 minutes over the interval span. 260 miles starting with last Saturday plus 25 miles of hiking and a couple of strength classes. Building to the FL races on December 3. 

On Monday I rode 12×1 minute on and off on the TT bike with avg power at 408. Well below the usual 480-490 on the road bike but still feeling the hour of power from Saturday.  On the 8th in Tennessee I rode just an hour but used the short pitches on the outbound 10

After last weeks Zoom clinic and our discussion of FTP, I thought I’d ride a hard hour on Saturday. I did do three interval days so I knew this wouldn’t be a 100% focused effort but still pretty close. My calculated ftp is around 320 and I did this at 306 with HR around 150,

Did 4 times up this short but steep climb at an average of 402w for 3:15 on each with 2:30 betwee. Also included 1100′ of elevation gain in 28 minutes of riding.