After a couple easy days, I’m back to doing some LT work. Today I did 2×20’s, varying cadence every two minutes. I call then “stair-step” LT’s, due to the shape of the resulting cadence graph. My legs were still feeling some residual fatigue, but not as bad as yesterday.

I stayed in the small ring and started the first interval in the 39×21. That’s the hardest gear to hit my target wattage because I’m spinning at around 120 rpm. I really look forward to the next shift when I’m in that gear! As I shift down the cogs every two minutes, it becomes progressively easier to hit my wattage. When I reached the 13-tooth cog, I went back up the cluster, one by one, and finished in the 16.

For the second interval I reversed the protocol; I started in the 13, went all the way up to the 21, then back down again. After that, I performed four 30-second seated L6 efforts. I was more consistent with the L6 efforts, than when I did them as part of the 90/90/90 workout a couple weeks ago. But power was still lower than what I want to hit. But I don’t know how realistic shooting for 600+ watts is, when I’m doing these on rollers.