With the race tomorrow, and company coming in this morning, all I wanted was a solid spin on the bike, and since I couldn't afford to get stuck in the boonies, I did it on the trainer. It ended up being 45km, with four 5 minute efforts at 200-220w, with 10 minutes rest. I was just shooting for a few minutes at race effort to get the blood flowing. Things feel good, so I'm looking for a big day tomorrow.
Bike: 45km (~1:20), w/4x5 min @ 200-220w
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