Day 63 (Thurs - 3/4)

I got on the bike tonight. I was in the saddle for 35 minutes where I did a 10 minute warm up followed by 5 sets of the following interval:
- 30 seconds one-legger at 16 mph gearing with the right leg
- 30 seconds one-legger at 16 mph gearing with the left leg
- 30 seconds of passive rest
- 2 minute sprint at 20+ mph gearing with both legs
- 30 seconds of rest at 18 mph gearing with both legs

I finished off with a 5 minute cool down and feel good about the work out. The legs are tired but not abused and I feel like I really worked as it took quite a bit of effort to get all 5 sets in.

What I noticed during the one-leggers is that I am sloppy around the top of the cycle (from about 11-1). There were a couple of times where I almost didn’t make it over the top and I had to make sure I focused. What this tells me is that during my normal cadence one foot (the one pressing down on the crank) is lifting and pulling the other though 11 to 1. This is wasted effort that could be transferred into the crank every revolution if the leg at the top of the cycle was trained to at least carry its own weight. I started getting some really efficient 2 leg sprints in after making this adjustment. Now I just need to do enough one-leggers to imprint it into my natural cadence.

The bike was good for me as work was a bit stressful today. We had some unexpected issues as we approach our next big push in one week. The other thing that really helped was playing blocks with the buggo. There is nothing like building a tower and knocking it over to help refocus the mind.

Perhaps if I get really lucky tomorrow I will get an afternoon sprint in.