Today I did 10 minute intervals but this time I went at a slower pace and did a spin up for 10 seconds every 2 minutes. The idea was to keep in the same gear but spin really fast and work on muscle coordination. I was hitting about 430 to 450 watts on the 10 second efforts the first time through. Then I took a break and did another 10 minutes and was able to go over 500 watts on the last one. 500 watts was the peak but I was still in my saddle. I hope this helps for accelerations on the track.
On Sunday I did 3x8 minute intervals at about 230 watts with 300 watt surges every two minutes.
Today's workout was much more fun but now my legs feel bloated - in a good way. :)
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