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After the South Carolina races I met family at Sea Island, GA, Saturday to Wednesday morning. Did some boring but effective rides up and down Ocean Road. Its a 7.5 mile round trip so I was doing four laps per day with some 30-60 sec efforts, some longer 35 minute efforts at 280+, and some […]

Rode two pretty good TT’s today in Hopkins Scouth Carolina. Power on the 5k was just under 360 and 338 for the 10k. I’d like to be 2% higher for Des Moines but I have over a year to get there.  The courses were. out ad back. A 5k is really too short for a

Power came in at 444, 440, 423, 415 and 415, or 427w avg. 

I did a 10k in the late morning and a 4k late afternoon, both on Rouvy and both aroudn 2.5 seconds off PR/KoM’s. Felt pretty good. Trying to get a taper prior to the South Carolina TT’s a week from tomorrow. 

Used the course at Ault Park for these. Average was 494w, best in a long time. Nice hot day so felt good. 

Last Wednesday I used the Fighting Creek Gap climb for a 23 minute effort at 324w avg. Today I did four trips up Heeking Avenue at 393w avg for about 3:30 each time. Fatigue has been around 80 to 100 with fitness in the mid 50’s. Form has been pushing -20 to -40. Will get

Did 15 x 1 minute on and off at 362w average. closer to 5k TT power. Form is -22 with the long rides last week and more coming this week. 

Did a 73 mile ride yesterday with some added indoor miles to make it 105 miles for the day. On Ffriday I did a series of 5 minute efforts at aroudn 340w. One file is shown, NP 350 or so. 

Did 12 x1 on/off on Monday and 11×1 on/off on Wednesday. Monday was on the TT bike at 450w avg. Today was on teh road bike at 483w avg. Meant to do 10 but miscounted which is ok. Felt better today. Tired after last weeks long hikes, rides, trail work, etc. 

Had an electronic shifting issue at the Blue Streak so ended up not riding. Got home and did 10k at 320w and then today in TN did 5-4-5-4-5 minutes, 20-30 seconds between, at 310-340.