This morning I did about 42 minutes at 286 watts, with a short break at the 20 minute mark. Then after resting for 3 minutes it was time for the hard part of the workout; 3 sets of 4 x 30 seconds on, 30 seconds off. I was able to hold about 450 - 46o watts for these efforts. Watching highlights of the past 3 stages of the ToC helped with the motivation. Tomorrow I'll do an easy ride on the road and then it's race day.
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