train right.

intervals.

no one likes 'em.
but they are a necessary evil.

with a tt i was not prepared for, and ton of stuff to do, and rain on the docket for today, i decided to stay in and hit the rollers for an hour or so.

to make it count, i did what i'm going refer to from now on as the "double duggan".

as you can see world renowned "hacksaw" jim duggan above had a trademark 2x4 with him all the time.

so, a quick 4 sets of 4 minute intervals, (or 4x4), would be a double duggan.
(bear with me, i'm making this up as i go...)

anyway, 4 minutes in the 53x11 at 110-115 rmp's (or 40-42mph), followed by a 30 sec break and a 30 second effort at 125 rpm's...
seems like it mimics racing, go hard- then be ready to go harder still, before you want to.

5 minutes to spin it out before repeating.

feeling good.
i am hoping for some decent results in the next few weeks, but it is not super important- for 2 reasons;

1) i am really excited to be on a reasonably well-oiled team that is really taking the time to figure out how to work with, and for, each other. it has been a really rewarding season so far, and it's just gotten started!
in every race so far i've been working for someone else, and at some point, so has everyone else in the team.
we have put some one on the podium on almost every race day this season!
that is the spirit of the team. awesome.

2) my main goals for the cycling season this year are in late august and early september.
spring has been and hopefully will continue to be a nice build up, but i have always been a late season form guy.
i like the results i'm getting, but i'm still racing myself into shape.
i'm hoping to time some top form (for me anyway) for masters track nationals in san jose.

do you have a plan?