on Monday I did some endurance and hen one hour of lifting and plyometrics. On Tuesday, I did the 12×1 minute on and off at about 485w avg. On Wednesday I rode 50 miles in the mountains, just endurance. On Thursday, I hiked 15 miles in the mountains (20:00 mile pace) and did two hours […]

This past weekend I was able to get in a century on Saturday (28 in, 72 out) in some nice weather, low 70’s. I took it easy on Sunday and then did some endurance miles and an hour of lifting on Monday. Today I did 12 x 1 min on/off at 450w avg on the

Did 25x 30sec off and 15 sec off at 382w avg and with 1×2:45 at 384 in there; also one fina 30sec at 503

Ride 3:00 on, 30sec off x 5 at 350w avg. Took one minute off and dod 7:30 at 300w. Short ride but good intensity. HR was in the upper 150’s to low 160’s. Also rode last Sundays last indoor TT of the winter series. Had the same issue as the last ride in February where

Held an average of 354w on these. Plan was 3 min on and 3 off but had limited time to took less time between. Felt good!

Averaged 348w on these. Goal power is 345-360 so on the lower end. These should help with the 5k TT’s. Will work on the 20k later in the week and keep this pattern going through the spring.

I did one minute efforts with 30s between at 300, 320, 340, 360, 380 and 400. Then rode easy one minute and did 45 sec on 15 sec off X8. After 5 min easy I did 3:00 at 315.

averaged 425w on these

I had planned on 10 of these but felt good so I was going to add two more. Got a flat tire after the #11 so rode home after giving it some air. Power was ok at 460w avg with 20:00 at 360w NP.

Rode the indoor TT on Sunday and had my slowest time ever. HR was at 171 avg for 16:00, super high. Turns out that the calibration on the CompuTrainer was way off. If nothing else I got in a super high HR effort as I struggled to get the power up, ro I thought I