Given it was World Bicycle Day I forgoed the rest day and went out for an hour of light gravel before tea (dinner for those no 
)
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Getting hot!!!
Today is forecast to be 102F / 39C
Last night both strength and cycling were done outside.
Just to keep things real around here (and confusing LOL), this is HR from my power-based strength workout
Been using step loading, and this week I’ve increased weight on deadlifts and swings. Starting out with 20 sets of 5 swings on-the-minute, followed by 10 sets of 5 explosive push-ups (designed to keep shoulder happy).
Not Q&D style every 90 seconds, but anti-glycolytic for @AJS914 (sorry, I had to post that, LOL)
“but burn, burn, burn, like fabulous yellow roman candles exploding like spiders across the stars and in the middle you see the blue centerlight pop and everybody goes ‘Awww!’” From On The Road by Jack Kerouac
Lately it seems like every time I stand up on the bike and stomp down, without really trying, my legs magically pump out 1150 watts for a couple seconds 
All from working with some pretty low kettlebell weights (16kg, 20kg, and 24kg).
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I give Pavel props for inventing a great sound term!
Is that the basic workout - two exercises? I’ve been playing around with a couple of kettlebells but haven’t gotten around yet to incorporating it regularly. I need something super simple.
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and thus it was written 
starts with Simple & Sinister, and then other minimalist programs that you can review here How to Navigate the Strong Endurance Universe | StrongFirst - check out Super Slow 2.0 section and search for the how to row across the Atlantic blog post 
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Thanks, I was hoping someone would post that
It was too good a setup to pass on.
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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. 
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Ew, yuk! I’ll happily take a 43°S winter’s day. 15°C/59°F. Quite mild today here actually.
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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:
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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 
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MTB season has arrived. The trails below 8k feet are all snow free and dry. And everything is lush and green. Nice evening ride up through the aspens.
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@DaveWh georgeous!
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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!
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Well done! 
a PB is a PB 
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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.
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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. 
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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:
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