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

Very happy to say that Magnet Digital, the company that set up and maintains my website here and at Wimberg landscaping, is sponsoring my racing this year. It was quite a surprise when they contacted me with this offer. They have been great business partners over the years. They’re very responsive to our questions and

Did the indoor 100 yesterday, just a little under 5 hours. Started with 10 before breakfast, then did 30 mind-morning, 30 while watching the noon NCAA games and then 30 while watching the afternoon games. All in all, on the of the easier efforts as it was divided up. Average power was 214. Off day

Had some pretty good efforts in both classes with plenty of time in the 80%+ in both classes.