Looking Out At The Road Rushing Under My Wheels
Thursday, August 30, 2018
Tuesday, August 28, 2018
3 minutes at time trial, 1 at power, 1 at recovery, x 3....two sets
Saturday, August 25, 2018
3 hours endurance
Friday, August 24, 2018
2 minutes at 300-330, 1 at 400-450, 1 at recovery X 7
I used the local crit course (1k loop) for this so I did one lap at the moderate pace (2 minutes), one minute all out and then a little less than a minute back to the start. I also did 7 consecutive efforts. Overall power was above the target. The 2-1-1 were 319-422-50, 330-431-65, 327-441-29, 322-450-38, 315-446-14, 327-450-41, and 320-427-71. The last minute on each was downhill so very low power. The 2 minute was up/down, the 1 was almost all up. This works well for this course. NP for the time in the intervals was 349 for about 26 minutes.
Injury Prevention Tips
Have to say that I never stretch but I do make sure that all of my strength training is in a full range of motions and plenty of out of the ordinary angles of movement.
Thursday, August 23, 2018
Michigan 5k results
Michigan 10k results
Wednesday, August 22, 2018
Tuesday, August 21, 2018
40 minutes of tempo
Last Few Days
Thursday, August 16, 2018
Post Race Ride
Wednesday, August 15, 2018
Michigan State 5k Time Trial Championship
Very fortunate to get the gold again today. Had the usual great competition from Michael T and Jake L. I missed breaking my record time of 6:15 by about 5 seconds. Felt like I attacked it right from the start. Took me about 45.7 seconds to go from the start to the timer on the course. From there my next two full laps were 3:04 and 3:05.
Yesterdays breakdown was 1:20 to the timer (after the downhill, further out than today), then laps of 3:05.3, 3:09.5, 3:08.7 and 3:08.7 and 3:08.8, so pretty consistent after that initial blast.
Power was good today, around 380-385. The turns out of the bars hurt that along with just a couple of non-pedalling turns, both just for a few seconds but affecting overall power in such short events.
Overall, I love this venue and if they repave it for 2019 it'll be that much better. its also very well run by the MSO.
Tuesday, August 14, 2018
Michigan State Senior 10k Time Trial Championship
Last year rode a 14:28 and I believe faster than that the year before, maybe 14:05-10. Today, rode a course record 13:52 for the gold in the 55-59 and fastest overall. Power was lower than expected but I'm beginning to think that given my power at Cleves that the meter needs calibration. Just seems too low. Regardless, I rode super hard and wanted to give it my best effort. Felt like I never let up. Took the turns safely. Rode the little hill smoothly and with good power each time. Some very good competition again this year.
Saturday, August 11, 2018
one more 5k effort
Friday, August 10, 2018
2 x 5k time trials
Thursday, August 9, 2018
Nice Day in GSMNP
Tuesday, August 7, 2018
I rode solol at 5:30 in a light rain, some wind and on my slower Cervelo P2 with no disc. Time was slow at 23:25 but power was pretty good at 338 (340 first half, 334 second). A little tired from last nights strength class also so overall a good prep for next weeks time trials in Michigan.
Saturday, August 4, 2018
USAC Ohio State 22k Time Trial
This was held in West Salem, Oh this morning. All was well to the turn where I was averaging just under 27 mph, 94 rpms and about 320 watts. Then my Di2 shifting for the rear derailleur stopped working. I rode all the back in with a 54/15. Still got the win with a 31:47 but pretty frustrating riding one gear. Not sure what the problem is but the battery is fully charged and the front is working. Oh well. Good opportunity tow work on power and a high cadence. I was hitting 300+ at 120 near the end.