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. 

On Monday I did three 5k time trials with power at 340-330-320. On Wednesday I did 30-60-90-120-180-120-90-60-30 seconds with 30 seconds between. I then did 30-30-30-30×5 with the first three in each set building through 300-340-400. Onlye one example of the 5k is attached. 

Arrived here in TN on Wednesday and did a short 20 mile ride that afternoon. No intervals, just a ride for the sake of riding. On Thursday, did a nice 12 mile hike up Porters Creek to Brushy Mountain and back. Sunny and warm day! 

388w avg is ok but a little off the usual 390+. Could be the 100+ mile ride last Friday, yesterdays intervals and last nights 55 minute strength/plyo class. 

430 avg and 300 NP for 28:00 Actually hard to get the power way up on these on that course at Ault Park but for 30 minutes of effort, these work. 

Checked out the proposed Ohio Senior course for 2024, namely the 5k and 10k time trials and the 20 (actually 25k) road race. Did 10×1 minute on and off today at Ault Park, 480w avg, 370 NP for 15 minutes. 

Last weeks results: very windy and cool and the first gate at mile 1 was closed; had to come to stop and then start back up; good power and some good segments but a slow time 

8×30 seconds on, 1 min off, at 508w avg in preparation for Blue Streak on Tuesday