Felt good this morning after getting about 13 hours of sleep. Some sorness in the traps but after nearly 6 hours in the saddle yesterday I exspect some, especially with all the climbing. Went out today to train in the sweet spot. I have a nice rolling route that has little traffic and no stops. Its about 9 miles each way. So, I keep up a good pace out and a good pace back, took about 5 minutes of rest between each effort. I did about a 10 minute warm up and cool down also.
Going out I stayed in the drops and in the big ring (53), and on the way back I stayed in the small ring and on the hoods but still low. I have really been working on efficency and breathing, really is paying off. Going out I was able to average 22mph with my hr staying below 150, and on the way back 19.5 mph still keeping my hr below 150. I added in some standing on the way back keeping all side to side movent out of it when I stood kinda like when your on the trainer. I noticed how much more of the quads came into it when I did that and I went up the rollers harder and faster with less effort.
For coming off a hard ride yesterday I felt great tomorrow is a go long day I am going to try and get about 3 hours in if I can. Nutrionally I am really feeling lots of energy so I feel what I am fueling with is doing the job.
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