Thanks, I was hoping someone would post that 
It was too good a setup to pass on.
64% last night for segments of 4’ went alright so I thought I’d take it on road today. Late morning so hardly anyone around. Stayed close to home with some ol faithful Sandy Bay-Taroona laps. 68% for a 14km lap went alright so I upped the effort slightly for two more laps. Again, HR was higher than I remember for this sort of effort, but nothing too alarming. RPE was where I thought it should’ve been.
Decidedly more wintry in the sky. Moody. I like it. 
Ew, yuk! I’ll happily take a 43°S winter’s day. 15°C/59°F. Quite mild today here actually.
So finally the weather cleared a bit over the last days to ride outside without getting totally rained on.
Did a 30 Minute effort on Monday, did my best 30 min power by a few Watts but hoped to have 35-40min in me at that wattage, oh well still pretty ok with it. you would think with below 15 Degrees in the evening you should not sweat to hard, but with humidity in the 90% I still managed to sweat like a pig… But really like my new Sportful flanderen No Rain Vest, fits well breaths relatively well.
On Tuesday I did a z2 ride with 2 Tempo efforts of 25 and 20 minutes. Still felt the legs from monday, wanted to do an easy Z2 ride in the evening to get the volume in this week but Chain snapped 15 minutes into the ride, was fun hobbling home.
2 Images from the ride:
Like I’ve done the last few weeks I joined a local social ride. Its basically some riders trying to get their Mojo back and maybe some beginners so its not a hard ride. It goes out in the Fens which is evidenced by almost zero elevation gain in 20miles. Perfect recovery ride for me with some social interaction 
@DaveWh georgeous!
One big threshold effort with a couple of super threshold efforts saw me get a 25s PB on the club TT. I managed to negatively split it nicely with the first 5miles at 23.7mph (249NP) and the 2nd 5 miles which doesn’t include the 7% Ufford Hill at 25.1mph (255NP). Having a carrot to chase helped though with me catching my minute man on the small hill and I powered past him at over 400w for 8secs, then the desire not to be re-overtook helped me keep it threshold to the end. I need to take the acute corner better though I came to an almost track stand the twice through it. A win for no marginal gains though:
I wore my old skin suit which is too long in the sleeves;
I forgot my Overshoes;
I forgot to flip my visor down also!
Well done! 
a PB is a PB 
The SBT courses were approved yesterday. Black route below. That’s a good course. I’ve ridden most of it, but not the NW portion. Will ride at some point over the summer.
It’s got a much more back country vibe to it than the previous course, and has steeper climbs. Should be good for splitting up the field.
The Blue course is also great - very similar to what I rode at the weekend.
Beacon -2 as hill repeats of Box Hill 
6x8mins threshold, not quite start to peak , beautiful place for it
Old guy was the only guy to pass me, and at the beginning of the last interval so Incouldnt have that. Paced him to the second hairpin and passed him and tried to drop him but the old duffer stayed right on my shoulder to the peak! Good fun. 
Tackled the Hellfire Pass (Bwlch Y Groes) in North Wales last weekend, as part of a multi-climb training ride in preparation for the Dragon sportive at the end of this month.
Was super fun but also incredibly tough. Totalled 116miles and just shy of 9000 feet of climbing. A few people on here had recommended some of the roads / climbs so it seemed rude not to
Made a small YouTube video of the various big climbs I tackled on the day:
I dont think I went hard enough on yesterdays TT, a 15miles TT which turned out to be 15.4miles, perhaps I was saving something for this Auld Pals - An Evening with the Stars of Still Game - New Theatre Peterborough
Surprisingly after 4-5hours kip I woke quite fresh for this:
The great company helped
Loudon 1725 Gravel Grinder
Loudon, VA
Was a much tougher course than expected, but nice to ride the quiet gravel roads of Loudon County. I probably would have been better off doing the 60 miler, as that is where my fitness is, apparently. Was doing fine until the 3 1/2 hour point, then really started to struggle. A small bag of Doritos at the last aid station really helped - guess I should increase the amount of electrolytes I consume on these longer rides.
Anyway, there was a “small” stream crossing around mile 40. Turned out to be 2 - 2 1/2 feet deep! I was in a much too hard of a gear and almost toppled in the creek but managed to save it some how.
No rain was forecast but we got hit by two somewhat hard showers with a bunch of sprinkling in between during the last hour. The rain is probably why the bike looks relatively clean.
Now, off to eat everything in sight!
Long slow day into the mountains here in Boulder, Colorado - super fortunate to have the scenery we do. Been enjoying the base season weather this Spring and into Summer, and mornings like this one were exceptionally pleasant - snowy mountains in sight, but comfortably warm in a s/s jersey, bib shorts, and gilet.
For the ride, was targeting about 3.5 to 4 hours, hoping to keep the heart rate and power steady [in z1-z2] getting up to over 10K feet above sea level. I enter a recovery week this week, and then onto Base 3 (and month 3 in a 7 month Polarized plan).
330 watts for FOUR miles per hour on that second climb… ouch! Beautiful place to ride though! 
Did my last hard long ride before the Marmotte, had to cut the climb to the Wildspitz short, since I started a bit to late because of some work obligations I had to take care of. Tried to get the rest of the Sweet Spot in during the way back, but there was a lot more traffic then expected and a lot of Construction work with additional traffic lights, stil got about the Tiz in that I wanted but with shorter Intervals… Felt good especially considering the low cadence I had to do on the climb (the first 5k avarage 11%, but most of it is 12-13% with section up to 18%. Did .78 IF for 5 Hours, pretty happy with that.
