Some thoughts on the NSG time trials from Pittsburgh: Very happy to win the gold in the 5k (6:42) and the 10K (12:19). The 5k was an odd course with a short but steep climb 30 seconds out, then a 180 degree turn at 1.2 miles and then 5 speed humps over the last 2

Avg watts at 521; NP for 13:30 at 380w taper for NSG in Pittsburgh on Thursday and Friday

Did 5-4-5-4-5 minutes with just 15-20 seconds between with the 5 more uphill. Just shows I need to dip into the 340-350w to really be riding hard. That’ll be the goal in Pittsburgh next week. 

Rode a good time at 22:46 but could ride harder. Kept power in that 310-320 range with a push at the end. Still, best time since 2019. 

In preparation for next aeeks NSG time trials in Pittsburgh I’ve been doing 6 minute hill repeats, or 5 minutes when part of the raod happens to be closed. To make up for that, I added some 1 minute efforts with just 15 seconds between. That 340-350 power is the key to making sure I’m

397 avg on these 

On Monday, I did 30 sec on/off x 20, 433 avg and then 30 seconds on/15 off x 10, 395 avg Tuesday was about 25 minutes at 312. 

Did about 14 x 1 min on/off at 370-410 on Tuesday and then 3x up Kugler Mill toady at 363 avg, 6:15 on each +/-. Those were right around my 5k power from Sunday. 

6:32, 360w and 13:58, 325w for the 5k and 10k time trials. Rode the 5k well but I could definitely ride better on the 10k. Need to work on that prior to Pittsburg. Overall, pleased with the results of two gold medals.