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Goal was to hold over 400 watts on each and did so: 417, 412 and 404….NP of 313 for 50 minutes

2nd ride today 

Had a long warmup at 15 minutes and then did 10×15 seconds on/off. Took another 15 minutes easy than repeated the 10×15 on/off. Kept a good pace on the off so NP was 407 and 403. Will ride easy tomorrow in anticipation of the indoor time trial on Sunday. 

Bike Fit: 3 Common Problems Our Fitters See Share This Article By Reid BeloniCTS Senior CoachRetül Level 1 Fit Technician We perform a lot of bike fits at our CTS training centers, and we have the opportunity to see a lot of cyclists at events and camps. Bike fit is more than a collection of angles

A repeat of last week other than we skipped the 20 minute effort. Hit my third best ever 5 second (within the ten) at 1058. Not super high but as noted, I don’t train for sprints. One minute was at 599, still below that 620 best and 5 minutes at 419. 

Did these inside. Don’t think power would have been much different outside, maybe a little higher. Power averages at 510, 513, 513, 520 and 518

Finally rode outside here in Cincinnati. Didn’t quite end up with 3×20 but did 1×21, 1×24 and 1×10, so about 5 minutes off. Power right there at 298-309. NP for the ride at 279 for a little over 90 minutes. 

I’ve already reviewed these with my coach but can’t hurt to put them here also:  Ohio, Indian, Michigan, Kentucky, and Florid Senior Games: 5k and 10k time trials, gold in 55-59 and ideally overall, and ideally a corude record or two if conditions allow Ohio USAC 20 or 40k, depending on whats offered, gold in

I did another set of the 8 minute tempo efforts, 7 total. Lost track of time on two of them and took them out to ten minutes so did the other two at 6 minutes. Started slow with power just over 300 watts but picked it up to 310+. Had a good 90 minute average

Goal Setting for Aging and Older Athletes Share This Article By Mara Abbott,Olympian and CTS Contributing Editor Beginning of a New Year? Goal setting time. This year, however, my goal stretches far beyond 2019. My goal is to be in it for the long haul. I’ve realized that I’m on the downward slope of performance