2 WEEKS OUT FROM JMSR

Two weeks until the race.  I am definitely putting a lot of pressure on myself to perform.  I know my potential and I know I can do well.  I just need to execute.  What did I do last week?  I was supposed to be closing on my new house on Friday and moving in on Saturday but due to JP Morgan Chase’s incompetency we had to push it back another week.  This meant another weekend of being pretty relaxed with my wifey and some solid bike training. 

Monday
Goal: Easy Recovery Spin
Workout Duration: 1 hour 17 minutes
TSS: 39.6              IF:  0.56
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Tuesday
Goal: Original plan was to do 4 x 8 minute intervals but found out about a group ride in south Knoxville.  The group ride was Tuesday Night Worlds and some local domestic pros were showing up.  Figured it would provide the same stress levels and be better training.
Workout Duration: 1 hour 36 minutes
TSS: 107.5            IF:  0.80

Wednesday
Goal: Day Off – Stress from house stuff was overwhelming and needed to focus on mental and physical recovery

Thursday (Double Day)
Goal: 0430 Zone 2 sustained training
Workout Duration: 45 minutes
TSS: 30.7              IF: 0.62

Goal: Get a mix of all different types of race efforts. (sprints, breakaway, maintain gap).  Wasn’t feeling good coming into this workout.  Stomach was a little upset and I was struggling to find motivation mentally.
Workout Duration: 2 hours 15 minutes
Workout: 3 Minutes all-out effort, 8 x 10 sec all out sprint, 6 x 1 minute Z5, 2 x 15 minutes FTP (usually it is 3 x 5 minutes at Z4-5 but switched it up)
TSS: 161.3            IF: 0.85

Friday
Goal: Recovery spin before the wifey arrives
Workout Duration: 1 hour 20 minutes
TSS: 41.1              IF: 0.57
Saturday
Goal: Coffee Shop Ride – Getting in volume when I can
Workout Duration: 1 hour 30 minutes
TSS: 79.4              IF: 0.73

Sunday (Double Day)
Goal: Quick V02 work using Tabata protocol
Workout Duration: 45 mins
Workout: 8 x 20 sec all out w/ 10 seconds easy, 10 mins easy, 8 x 20 sec all out w/ 10 seconds easy
TSS: 36.1              IF: 0.70

Goal: Final long ride before JMSR.  3 hours rolling with most in Z2-3.  Secondary goal was to get the KOM on Mt. Larry
Workout Duration: 3 hours
Workout: Mt. Larry KOM, SST/Tempo up Frozen Head
TSS: 159.1            IF: 0.72
New 10 and 12 minutes power max established: 411w (5.46 w/kg) and 415w respectively

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Total Week Stats:
Time: 12 hours 42 minutes
TSS: 656.9
Work: 10164 kJ
IF: 0.71