The 7 Worst Post-Workout Habits for Cyclists, Runners, and Triathletes Share This Article Your choices in the hours after your workout will either enhance the effect of that workout or detract from it. It’s up to you. Many athletes put great emphasis on completing high-quality workouts only to shortchange their progress by making silly mistakes […]

As noted

As noted, made some bar height adjustments and went at it again. Much more comfortable and better power than last week. Will continue to experiemtn. Density altitude at just 1150. 

40 minutes right at 300 watts 

I made this into a 2×18 minute set with 3 minutes between at 300 watts each. 

Saturday was great with temps in the 60’s to 70’s so I did my southwest Ohio century. Took Sunday off and did the attached 30 minute temp at 305 today. Ran a couple of minutes over but thst ok. I was in the middle of some great youtube videos of the Lexington Lab Band doing

Rode the Cleves course today in 23:39, 26 mph, 314 watts NP with the first 5k in 7:19, 340 watts. Temps in the low 60’s, wind SSW 12-15 and density altitude at 1445. Not a fast day and really not ready for this but fun to do it. 

Added some more miles inside and did a 5k time trial. Power was ok at 358 but if done on its own should be 365-375, esdily, maybe higher. We’ll get there. 

Rode abouy 28 miles earlier in the day and then did this effort with the 10k time trial in there. Overall, a good time 13:34 and power average at 363. Second best 10 minute pwoer of 2020 at 367, 3rd best 5 minute at 373.