For a few minutes this morning I was dithering about biking or running or sloth. There was a bit of iPad dithering as well, but mainly the fitness stuff. Then I recalled something I'd read earlier, that if I'd start when I first thought of it, I'd be done now.
So I got off the dither and decided to bike. At this point my legs were feeling pretty good, a little tired I thought, but had no idea how they would react to a workout. Started easy, and got into the groove quite quickly. At 15 minutes I started in at the top of endurance pace, and stayed there for 75 minutes. Only took small breaks to stand maintaining watts, and a few spin ups. I was down on the drops for some time trying to get used to that again. That used to be impossible; I had too much gut and it was thwap thwap thwap all the way. Much better now.
Much of the ride I was trying to concentrate on various things. Even smooth spin. Trying to get my butt into the action and pull some weight, instead of leaving it all to the quads and hams. Not sure how successful that was. Different hand positions. Trying to push standing up for longer periods. Keeping spin even at higher rpms.
At the end of 75 minutes I pushed it up to FTP for 14 minutes. Then 115% of FTP for 30 seconds, and for the final 30 seconds pushed it to 125% of FTP. Then 15 minutes cool down, for a 2 hour strong bike. Very happy with it. Stretched and core after.
This evening some buddies went out to dinner at Cravings. We figured this was a good choice of food for people with a variety of food restrictions. I certainly had a good time, and hope they all did as well. It was great catching up on people, and not just triathlon or fitness stuff.