Rode the two Florida time trials today with the 10k first and the 5k second. Average was 361 and 381 respectively.  AS the dFRC charts show I emptied the tank pretty quickly on the 10k but recovered quickly. On the 5k I hada nice gradual depletion. Power for both was as expected. Took second on […]

Went over to the course at Ft DeSoto and did some 1 minute and three minute efforts in preparation for the races on Tuesday. Same bumpy paving and same heavy winds. 

The goal was a 3-3-3 minute build and then 3-1-3-1-3-1 minutes at tempo and SS, 5 minutes easy, repeat three times. Instead I used a Rouvy race to do this with no 5 minute breaks. Finished the 45 minute race with 4:36 at 350. 

Used a Rouvy race that was 4x10k laps for this. Went non-stop as opposed to the 4×10 minutes, 5 between. Held 317w for 55 minutes or about 97% of FTP. 

Had limited time after arriving in TN to get a ride in before sunset so I did some one minute efforts at 350-460 and a 4 minute at 340 after the 3rd one minute effort. Rode the Cervelo P2 in time trial position for all. 

Rode well with an average watts of 351, 23:33 on the time. As the dFRC shows, I could still go harder, and I will. Building up to it with a lot of steady state efforts this fall and winter. 

I’ve done a couple of 20k Rouvy races at 320-330 watts. The other riders are great motivation to ride hard for this distance. Power seems good as I get ready for Florida in a few weeks.  

2×8 minutes, 12 minutes between: 372 and 371 watts respectively

Did this Rouvy race yesterday. Had good power, mid 350’s. 

I’ve attached the dFRC charts for the 1.6 mile time trials and then todays 10×1 minutge on/off. I was definitly riding out to max power on each. I was in time trial position on all efforts so power is a little bit lower than I would hold on my road bike.