Did a short ride of 23 miles but added in plenty of 1-3 minute efforts at my 10k and 20k power. 

Started with 7 miles on late Friday afternoon, then 18 on Saturday, 15 on Sunday and 12 on Monday for 52 total. Photo’s on my Facebook page. 

As noted….one long tempo in the low 290’s 

Left at 6:50 and was at the top in 2:10, 252 watts average with a one hour effort at 282. Wish I had time for the century as the weather was perfect. 

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So what exactly is FTP?  Do you want the short answer or the long answer?  In simplest terms, your functional threshold power, or FTP, is the maximum power you can maintain through an hour’s effort without fatiguing. But it’s actually much more complicated.  The word “threshold” has become synonymous with the word “confusion” for many

Rode the 5k and 10k time trials over the last two days. The 5k was into the wind, at least for the early riders. I was at 445 watts at the end of the first 2:30 which was to the top of the initial uphill. From there it was flat to downhill to the finish.

4 x 1 minute on/off, power 410-434

Rode the course out and back a couple of times. Didn’t do 2.5 hours but I think that’s ok. By the time Saturday gets here I’ll be ready to unleash some power. I did do a few 1 minute on/off, around 400 watts. Felt very good. Course has great paving, a down hill finish to