This is how I need to ride the 10k! My 5k efforts shows a continuous all-out effort. This was good enough for the 60-64 gold and second overall. Missed the fastest overall by 2 seconds. Avg watts at 370 and time was 6:53, 27 mph avg. 

Did a short ride with 3×2:30 at 310-330-350. That was it for that day, just 12 miles. 

This shows the warmup, which was very limited given he early start time with first riders off at 7:15am. I was off around 7:45 or so. Average power was 343, tiem around 14:02.  This was good enough for first place in the 60-64 and thrid out of all riders. Judging by the chart, I need

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.