Last night of Wednesday night turbo sessions @ MOB. Perfect attendance and I achieved noticeable improvement on two counts. First, I was better than last year in that I was actually able to complete all elements, in some form, of each session this year. Even as the sessions got more difficult I was able to keep up. Second, specific skills I will need in July are coming around. For example, I'm now capable of standing out of the saddle for 5 minute stretches and pushing through some psychological barriers that kept me from moving to a new stage of improvement. Yeah me.
The last night had a ladder of TT's. 3, 2, 1, 2, 3 minute TT efforts. Did 53-17 on the way down and 53-19/21 on the way backup. Also did a 5 minute standing ladder with 15 second sprints every minute. My quads were screaming for mercy after the efforts Sunday and yesterday but I did it. It wasn't pretty and won't say my form was very nice but I did do it. Next, a 5 minute sitting ladder starting @ 100 rpm down to 80 and backup with 10 second sprints every 50 seconds. Did not do this in the big ring and I think it saved my ass. 2 minute ILTs on each leg with no RI and finished off with a spinup. Rocked it on the last 15 seconds to honor the coach. Yeah Mock Orange Bikes! You gave me a great start to the season.
Distance: 23.43 km
Speed: 20.54 kmh
Cadence: 78 rpm
AVG HR: 157 bpm
Weight: 201.8 lbs
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