Sunday, December 9, 2018

Route around St. Pete Beach to Ft. DeSoto

two shots of the same route for my future reference

Thursday, December 6, 2018

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).

Wednesday, December 5, 2018

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. 

Tuesday, December 4, 2018

FL ride

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

Saturday, December 1, 2018

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. 

Friday, November 30, 2018

4x4 minutes, time trial pace, 10 minutes between

Had this same workout earlier I the week, and last week, so have a standard to shoot for. Wanted to be above 400 watts on each and held 403, 404, 405 and 401. Third day in a row with intervals or intervals/lifting. Felt a little tried but not too far off the last efforts on these. Interested to see avg for the hour at 229 but NP at 296. Just shows how intervals can push up that NP. If I had ridden at 229 the entire time I would be as tired as I am with the intervals and NP takes that into account. Have the 15 on/off again tomorrow. Will see if I can set a new 2018 5 minute power record. 

Thursday, November 29, 2018

10 x 15 seconds on/off

Interesting effort with 15 seconds on and off x 10 efforts. Most were in that 550-560 range. The average for that 5 minutes was 400, my best 5 minute power of 2018. Makes me think that this could be a good training effort to pass on to others. 

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