bike sprints - pr max

Sat I went to the track and just did a warmup, drills, and bands.

Sunday, I did my usual tempo bike sprint workout and set a new PR max.

Bike sprints

4 x 440m w/ 2:30 rest - max speed: 29.6, 29.0, 28.3, 28.2

Edging ever closer to the 30mph barrier.  I did this workout fresh, without a track warmup first, so maybe that's why I was faster.  Also, tried staying in a lower gear longer, using fast turnover to get up over 26 mph before shifting to the 11T gear.  Did every sprint all out, although max HR was only 170. 

Getting the itch to try and run hills, maybe I'll try some stadium stairs on Friday at the MTSU stadium.  I wonder if I can do weight pulls?  Interestingly, I can sprint a few steps from 3 pt stance w/ no pain.  

Starting to get to a good weight, daily range from about 142.5 - 145.   Since I usually eat late, anytime I can wake up under 144 is good.   

2025 USATF Nationals is over.  It was about an avg yr for M65, but M60 was very competitive.  Without Ron H. in M65, it would be at a very low level, and I don't see anyone in particular coming up next yr.  However, you never know when someone might come out, like Jim L. in '23.  

There was a story on aging that said people age in spurts in the 40s and 60s.  Maybe that's why there is such a big difference between M60 and M65.   However, outlier individuals can throw a wrench in that theory on occasion.  It is fairly rare to see an M65 champion break 60 in the 400m, but it has been done numerous times.  Even more rare to see multiple M65s break 60.  In 2022, many time champ, Ben J. got hurt in the prelims and the M65 champion ran a pathetic 65.54. Same yr David C. won the M70 division in 62.17.

Judging by my fall workouts, I may have lost a lot of speed.  I recall hard efforts just to get 14 low in the 100m in trainers, and working very hard in spikes to barely break 45 in the 300.  But that was early in the training season in Nov.  I did run a 100m in 13.3 in trainers end of Nov, which isn't bad.  Maybe I can get it back.   In '24, barely breaking 60 in the 400m was a disappointment.  At M65, it would be a major accomplishment.  That would be a nice round goal: break 60 sec at M65.  Have to train smart and not enter 14 meets during the season, IF I choose to race again.