Had Covid last week for about 48 hours. back at it this week. Did some 1 minute on and off yesterday to test the legs. Felt fine! Also signed up for the South Carolina Senior Games on October 29. 

Did some under overs on Tuesday and then on Wednesday and Friday did 30-45-60-90 seconds on, 1-3 minutes off x 2. Feeling ready for the KY state time trials on Sunday. Hoping the weather cooperates. 

Did under-overs on this trip to TN. Unders were 280-310 and overs 320-360. Did one 3:40 effort today at 375.  KY races are a week from Sunday. 

Rode a 13:35 and 6:43, good for gold in the 60-64 and first overall. In the 5k, broke a record set in 1993 by 9 seconds. Not a great course for power given all of the turns but did ok by holding 330-360. Going up the hill was hitting upper 400’s. 

Did 2×10 minutes, 2 x 5 minutes and a 1 minute on Thursday and then 8×1 minute on/off today. Power looking pretty good heading into Michigan next week. 

Much easier to pace inside, in my opinion. These show a nice gradual downhill line which shows the depletion of the energy reserves. 

I have some dFRC charts from a ride in TN, some one minute on/off and then some hill climbs. When I push the power over 380w I can pretty much guarantee that I’m not getting full recovery and riding close to max. That being said there is always more. 

I was going after some KoM’s in MI on 7/8 and in Ohio on 7/15. These were on the Cervelo P2 TT bike. Really need to keep the power in that 350-370 range to ride my best. 

I did these on Saturday the 23rd with the races on Monday the 25th. These wer e1 minute efforts with 4 minutes between, power 400 +/-. 

Pretty much buried it on the 5k but could have pushed more on the 10k. I think that if they were two days apart (like MI coming up) that I’d do that. Power was 370 and 330 respectively, good enough for the gold and overall.