Warm-Up: I followed along with ATFS episode #24:
Dynamic warm-up: 10-minute DH build.
6 minutes @ r24 with 3 intervals of 20 power strokes.
2-minute interval: 30-second sprint, then ease into a comfortably hard pace for 90 seconds. Rest for 2 minutes and repeat.
6 minutes @ r24 with 3 intervals of 20 power strokes.
2-minute interval: 30-second sprint, then ease into a comfortably hard pace for 90 seconds. Rest for 2 minutes and repeat.
TT felt pretty good - especially at a lower drag. Planned to start strong at r26 for the first 500m, then sprint for 30 seconds before settling back in and bringing it home with a strong finish the last 200m.
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