I decided to take Tuesday off and do a 2 hour ride on Wednesday. It turned out to be a pretty nice day a bit windy but the temp was pretty nice for this time of the year (Temperature 52.0 F (11.1 C), Wind SW 14mph).
I did 33 miles (1hr 55min). Avg 17.4mph, avg normalized power 250 watts, avg Hr 145, 1490 ft of total climb. Not bad numbers for base. My plan was to stay mostly in zone 2 (135-145bpm) and do some 10min tempo (146-154bpm) intervals. On the climbs I'm trying to stay below LT in bigger gears (cadence of 50-60) alternating between seated and out of the saddle.
I plan to gradually increase my tempo interval lengths for this type of ride. I will also try to keep an eye on my wattage during the intervals and base them more off wattage than HR.
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