Wednesdays are my interval/ hard riding days.
That said, I typically do somewhere around a ten mile warm-up followed by a three mile sprint (we have a stretch of freshly paved asphalt that is typically not interrupted by any cars).
My average pace on the bike on this three mile stretch has been somewhere around 7:10 plus or minus a few seconds. I’ve been doing this sprint for 3-4 months now and have been doing so based on how my LBS “Fit” me to my bike (09 Transition).
Fast forward to the time where I had a real, professional fit…
My seat was moved back a little, bars dropped, seat dropped, etc…
Net results: I have consistently, once per week for almost a month, averaged right about 30 seconds quicker for the 3 mile sprint. Seriously, MPH is way up, PRE seems down, and I feel great on the bike.
Honestly, I feel like the bike is an extension of myself and I am finally not fighting it when trying to maintain “high” rates of speed. Further, my legs feel better after the bike when I go to do a quick run… I can’t tell you how happy I am with this!
By far, this was the best investment I’ve made in a long time.
ba