With limited time between a couple work meetings, I was only able to do an hour ride on the rollers, but I made it a good one. I did 2×20’s with ten minutes of 30-second microintervals on the first one. Man, did I forget how much those hurt! Maybe I was shooting too high; 450 watts during the “on” portions, then about 200 “off”. It’s funny how 30 seconds feels so long during the “on” portions, yet all too short during the “off” portions! Either way I finished it and ended up with a respectable 304 watts average.

The second interval I just did steady-state. I was watching the Tour of Turkey on Cycling.tv with tunes in the background. Turkey has some really nice terrain…some of it reminds me of Utah and Idaho. Well, except for when they rode along the azure-blue Mediterranean Sea. No beaches like that around here! The second interval wasn’t too bad but it took some mental effort to keep my wattage up. The race footage and tunes helped a lot.