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Interesting night. My electronic shifting went out one mile in so I had one gear, a 54/15. Not bad on the flats but too light on the descents and a little too tough on the hills. I also hit the INT button when I didn’t want to but it gave me 5.86 miles at 366/89

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I do think these long rides have helped me train my body to go to fat burning mode pretty quickly. I went through 4 bottles, 2 sports drink, 2 water, but only four bars total at 100 calories each. And, I’m not necessarily all that hungry while riding. I do get my protein in when

Another great day, temps in the upper 50’s to low 70’s. And I was riding well. Avg of 230, NP of 258. Not a great avg speed but it had fair amount of climbs (3500′) and wind. Also burned about 4600 calories. And I’m off next weekend for travel and then hiking for 3 days.

Finally did the intervals on the day recommended! Held 348, 347/345 (accidentally hit the INT button while brushing off the rain), 351, 358, 345 and 353. Time between was from a little over a minute to less than a minute. Felt fine on these.

We usually don;t do these but my coach had 5×40 at 80% of FTP and then 2 minute at tempo. 2 at steady state and 1 a time trial pace. The results were 380, 376, 389, 382 and 375, all well above FTP let alone 80% of it and then 311/347/419. Feeling rested after taking

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Scheduled for Friday but done today as I can tell my calendar is full these went well inspite of last nights tt effort and two classes this morning. the goal was 350-370 and I held 361, 366, 366, 361 and 357 with rpms in the mid 80’s.

Had my best time of the year at 22:22, 86 cadence, 27.5 mph, 364 watts. Pretty balanced between the first and second halves. I’m not going to say it was actually my best effort because it wasn’t. Rode without too much drive. Busy day so went into this with a rather mellow disposition.