Today was another day of blue sky and strong E to NE winds. Fortunately, the wind died down gradually in the afternoon. FOX@2:30: 61deg; E13.
Today I stood up, pedaling out of the saddle going both directions up the overpass of the SR14 Freeway. Today’s big addition to my workout was doing a total of eleven 20-revolution, out-of-the-saddle “mini intervals”. The first 9 were 1 mile apart going out Ave G against the wind. The key to these intervals is to be in the right gear when the interval starts. If you start in a too small of gear, you spin out before 20 revolutions. If you start in too big of gear, you can’t achieve max power. Below are the max power numbers for all standing “intervals”: up the SR14 overpass eastbound: 488W with 36 complete revolutions – a new high; 20-rev interval #1: 495W; #2: 461W (too big of gear); #3: 454W (too big of gear); #4: 504W; #5: 571W; #6: 498W; #7: 578W; #8: 577W; #9: 664W!; up SR14 overpass: 452W (too big of gear). It usually took 1/4 to 1/2 mile to recover after the standing intervals. The tailwind riding back west on G became less strong the farther west I rode. After my legs recovered from the intervals, I felt good pedaling the PCs. I still felt strong the last 3.5 miles riding south on 30W – able to pedal at over 200W. I did feel good today after a day off the bike. But I was surprised to see the normalized power for today’s ride (190W), which was better than my previous best nPower for a ride by 7.3%! FOX@4:15: 61deg; E7.