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I want to improve my 10k TT power and pacing. Seems a little inconsistent at the actual races outside. I did this effort on Monday afternoon. Good to see that I was pushing hard at the end. I could be more consistent from the start. Ideally that line is on a steady downward trajectory. I […]

Temps were in the 40’s but skies were suny last week in TN. Did a ride with a 23 minute effort at 323 on Wednesday and then just a nice endurance ride on Friday. Had some hiking and volunteering in between.  Next indoor TT is on January 7. Hoping to improve on last weeks 15:13. 

No file to show but rode 15:13 at 343w avg. Thats a new 60-69 age bracket record (broke my old record) and pretty close to the power I held in Florida a week prior. Had the rider in the 50+ tie that time. A 20+ was about ten seconds slower. Good competition! 

This is how I need to ride the 10k! My 5k efforts shows a continuous all-out effort. This was good enough for the 60-64 gold and second overall. Missed the fastest overall by 2 seconds. Avg watts at 370 and time was 6:53, 27 mph avg. 

Did a short ride with 3×2:30 at 310-330-350. That was it for that day, just 12 miles. 

This shows the warmup, which was very limited given he early start time with first riders off at 7:15am. I was off around 7:45 or so. Average power was 343, tiem around 14:02.  This was good enough for first place in the 60-64 and thrid out of all riders. Judging by the chart, I need

Arrived in Florida on Wednesday the 29th. Did an easy ride that afternoon and then ramped it up a little during this ride with 10 efforts from 360-420, about a minute each. Prior to this I did a ride on my Bike Friday. These were on the Cervelop P2. 

10 minute warmup 40seconds on/20seconds off x 15, 391w avg 5 minutes easy 5×1 min on, 30 sec off, 365w avg Getting ready for the FL tt’s this Sunday. Good way to test winetr fitness and see what I need to work on for 2024. 

Did a 5k at 340w and 10k at 310w with about 10 minutes between.  Should be able to get more out of the power a week from tomorrow in FL. 

Did two sessions today, one late morning and another late afternoon. The morning was 1-2-3-4-5 minutes, one minute between and then 20 seconds on 10 off for five minutes x 10. The afternoon was a ladder of 30 seconds power jumps from 200-225-250-275-300-325-350 30 seconds each, recovery, then 5×1 minute on/off. Also did an hour