The rest of this trip I did some 15-32 mile rides, sometimes one in the am and one in the pm along with two trips to Beack Bods gym for some lifting.  Will consider bringing my Giant Trinity next year with the disc and 90mm HED front and then renting a road bike for the

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.