2x30 minutes today with 5 minutes between. Went as planned with average watts at 300 on each. 

RBR article.....by yours truly !

https://www.roadbikerider.com/10-cycling-training-tips-to-improve-your-riding/

Todays classes

We did not do a non-stop class today but did do two ten minute efforts along with a stretch of 1 minute on, 30 second off efforts. Circuit class followed with the usual mix of weight and core and plyometrics. 

Performance Conditioning Newsletter

https://files.constantcontact.com/ebe29e83401/cb63f7e8-730a-4539-a54c-bc32f464820f.pdf

Long Tempo

Thought I'd do this today since I'll be lifting this evening. I'll take tomorrow off and make Wednesday the usual big day. I wanted to go the full hour at the upper end of the range. I was at about 52:30 before I even looked at the clock. Kind of fell apart at the point. Took a couple minutes off and then did a few more minutes. One of my weaknesses is definitely these long steady efforts.

Classes today

We did another non-stop spin class today (large block of yellow) and then an aggressive circuit class (scattered yellow and green and blue). Had a full 60 minutes with HR above 80. 

Route around St. Pete Beach to Ft. DeSoto

two shots of the same route for my future reference

Florida 5k and 10k time trials

Things went well. I won both the 5k and 10k in the 55-59. I missed the overall best in both by 3 seconds and 1/10th of a second respectively. getting caught behind other riders at the turn didn't help but not a big deal. For December, all went well on a cool (50's) and very windy day. Power was 381 and 352 for the 5k and 10k respectively. First half of the 5k was 393, second half 369 (tailwind). 10k was pretty steady out and back other than the last minute at 411, last 2:30 at 394 (headwind).

Did 5x1 minute openers for tomorrows races. Scheduled to take 4 minutes between but actually more like 2:30-45. Used the Pinellas Bay-Way Bridge going up for the intervals, coasted down for the time between. Power averages at 440, 447, 427, 450 and 461. Got caught behind some walkers on the 427. 

Definitely windy today and likely tomorrow with tempos in the 50-60's. Should be slow one way and very fast the other. Will put out that bigger power into the wind. 

FL ride

Rode from our cottage to the course, rode the course and then came back for a little under 30 miles. 

15 seconds on/off x 10

This is becoming one of my favorite workouts. Knowing that the effort a few days ago resulted in a best of 2018 5 minute power average, I went after these. I upped the best to 407. The 15 seconds on went from 516 to 570. I could see doing multiple sets on these. Great way to get big power over 5 minutes without just going at it non-stop.