Had the monitor on from about 5am to noon. First light grey is training a client. Black is a warmup ride before class. Then we have the spin class and circuit class. The latter starts with the larger band of green. 

Had hoped to do this outside but still in the lower 40’s so I went at it inside. Did a 30 minute warmup and then went at it. The last time we did this during the winter I was in the lower 360’s and upped that to 373 today.  Set several 2018 and an all-time

Second tiem this week where we did 15 minute warmup the n3 minutes at tempo and 1 at SS x 3 but actually went with 3 at SS and 1 at time trial; the ten minute efforts were SS watts: 306-348-239//304-358-221//317-356-214….308….197….305-355-249//325-359-222//322-383-206…313

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Lost of hitting of the  INT button on this: 15 min warmup, 3 at tempo (280-300), a at SS (300-320), 1 at endurance, repeat 3 times, then 5 at endurance, 10 at SS, 5 at endurance and repeat the whole thing again; all power was above the recommended range, even the recovery that was suggested

The procedure was 8 minute warmup, 4 minutes between sets (recommended at 6-8 but had limited time), with set 5 minutes at 326, 1 at 360, 5 at 326 and one at 360. Actual power was 331-391-338-404, 332-375-337-407 and 334-380-351-415. NP for 53 minutes at 318.

I use this in my spin class and with some of my clients. Kind of a good way to get acclimated to time trial power with short breaks but not enough to get HR settled. On the first set I went for steady power throughout (350-360) and on the second set I tried to up

I finished the book Endure by Alex Hutchinson yesterday. All in all a good read although it didn’t really give much in the way of definitive actions to take or proven results of the balance of the body-mind interaction in our performance in endurance sports. There was certainly plenty of anecdotal evidence of the the