Uncategorized

Had just a short time so I did 12×1 minute on/off at Ault PArk with avg watts at 474. 

Started off with one minute on and 60-50-40-30-20-10 off at 370-380 2 minutes easy  45 seconds on 15 sec off x 5 2 minutes easy 2 minutes on x 2, 30 seconds between 30 seconds easy 1 minute all out 

3 x 6:15 at 365, 371, 390

did 14 x 1 minute on/off at 475 avg next day did 18 x 1 minute on/off at 375 (5k power)

Did 15 x 1 minute on Wednesday and 5-4-3-2-1 minutes today, 1 minute between, and then 3×1, 30 between. 

Continuing with the short 30 second to 3 minute efforts. Today was:  10 min warmup 30 seconds on with 30, 20, 15, 10 second off x 2  3 minutes easy 10×30 seconds on/off 3 minutes easy 1 min, 2 min, 3 min, 30 seconds between 5 minutes easy 1 min on/off 30 second efforts at

Last week I did a series of 3 minute efforts at TT pace. One attachements represents those. Today I did 30-6-90-60-30-60-90-60-30 seconds, 30 between; 3 min easy; 30-30-30-30-30, 30 between; 3 min easy; 60-60-60-60-60, 30 between. Watts at 110-120% of FTP. 

https://trainright.com/renee-eastman-top-5-weight-loss-mistakes-for-cyclists/?utm_source=ctsnewsletter&utm_medium=email&inf_contact_key=8810b8c378eb181eb641c163c5083249