Uncategorized - Wimberg Bike Coaching

TUESDAY APRIL 29, ARMELEDER AGAIN

Peter Wimberg — Tue, 28 Apr 2026 17:42:08 +0000

one warm-up lap and then 10×1 minute on and 20 seconds off on the canoe access road with an average of 356 W. Then one lap easy. Then one lap at 356 W, four minutes and 29 seconds. Then one lap with a few one minute efforts in it at 320 to 330 W then took a couple minutes easy and then did 2 x 45 seconds efforts with 15 seconds between 380 W.

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Monday April 27 Intervals at Armleder

Peter Wimberg — Tue, 28 Apr 2026 10:24:13 +0000

Did one warmup lap and then 3x lap on and off at 330, 340, 350 and then a few 30s and 1 min on the cool down lap.

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Blue Streak last Week and Intervals

Peter Wimberg — Tue, 21 Apr 2026 21:24:16 +0000

Windy night at the Blue Streak last week. Good power over the ten miles at 312w but a slow time. Set a 3.45 mile PR on the wind assisted stretch (29.7mph) but the into the wind start and finish were tough.

I’ve been riding a lot of 1-10 minute efforts at 330-350w with minimal time between, usually 20-30seconds. last week, 5×3:00 at 343w and then 1×7:30 at 310w. Today was 5 min at 310, 11×1 1 min. 20 sec between at 342w and then 10:00 at 310.

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Century Plus and 4/6/26 Intervals

Peter Wimberg — Tue, 07 Apr 2026 00:24:08 +0000

Rode 107 miles on Saturday in just under 6 hours and today did 30 sec on and 15 sec off X 30 at 430w avg. Overall, feeling pretty good for the Blue Streak next week. Will be ready for the South Carolina TT’s in early May.

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Saturday March 28 2026: Past Week

Peter Wimberg — Sat, 28 Mar 2026 15:48:19 +0000

on Monday I did some endurance and hen one hour of lifting and plyometrics. On Tuesday, I did the 12×1 minute on and off at about 485w avg. On Wednesday I rode 50 miles in the mountains, just endurance. On Thursday, I hiked 15 miles in the mountains (20:00 mile pace) and did two hours of brush clearing. On Fridsy I did the attached ride with multiple 3 minute efforts and some 1 and 2 minutes in there. Knocked out a 545w minute effort.

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Tuesday March 24 2026

Peter Wimberg — Tue, 24 Mar 2026 23:47:23 +0000

This past weekend I was able to get in a century on Saturday (28 in, 72 out) in some nice weather, low 70’s. I took it easy on Sunday and then did some endurance miles and an hour of lifting on Monday. Today I did 12 x 1 min on/off at 450w avg on the Cervelo P2 TT bike. Felt pretty good.

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Friday march 20 2026: 30s/15s and others

Peter Wimberg — Fri, 20 Mar 2026 17:32:31 +0000

Did 25x 30sec off and 15 sec off at 382w avg and with 1×2:45 at 384 in there; also one fina 30sec at 503

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Thursday March 19 2026 Intervals

Peter Wimberg — Thu, 19 Mar 2026 22:37:07 +0000

Ride 3:00 on, 30sec off x 5 at 350w avg. Took one minute off and dod 7:30 at 300w. Short ride but good intensity. HR was in the upper 150’s to low 160’s. Also rode last Sundays last indoor TT of the winter series. Had the same issue as the last ride in February where my HR went to 170+ about three minutes in and stayed there, hitting 176 over the last few minutes all the while power is slipping into the 280’s. Hve to think that the ComupTrainers are just old and perpetually out of calibration. It is a great HR workout and says that I can sustain a higher HR than I usually hold in most TT’s.

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March 9 2026: 5x 3 min on, 1 min off

Peter Wimberg — Mon, 09 Mar 2026 20:48:53 +0000

Held an average of 354w on these. Plan was 3 min on and 3 off but had limited time to took less time between. Felt good!

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Monday march 2 2026 5×3 min on And off

Peter Wimberg — Mon, 02 Mar 2026 21:36:33 +0000

Averaged 348w on these. Goal power is 345-360 so on the lower end. These should help with the 5k TT’s. Will work on the 20k later in the week and keep this pattern going through the spring.

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