I'd felt a small bit of pain in my knee just at the top of Cypress on Sunday, but felt like it was gone after a rest day yesterday. Unfortunately it came back and got worse as the ride went on. I didn't really notice it during the first interval, felt it a bit during the second, but by the third I noticed I was favoring my left leg so I called it quits 17min into the 20min interval. I went about as slow as possible the rest of the way home. There was a fair amount of pain whenever I put more than a little force on my right knee. The plan is to take the day off tomorrow and hope for good news from the physio in the morning. I had an issue with my knees about a year ago when I was first getting into road biking, and the physio fixed me up in a week or so. Hopefully it's just the same thing: a little lack of flexibility and some muscle imbalance.
I went out today with the plan of trying for 215W for 20min intervals, up from 210W a few days ago. I didn't really have any problems with the power, and felt like I could have even gone harder, but it was super windy! The gusts made it really hard to keep a steady effort. In the end I did 218, 215, 209. How windy? Well, riding out to Iona my speed was in the low 20s into the wind, and the high 40s on the way back (at the same effort). 57.15km in 2:10:37 for an avg speed of 26.3km/h and avg power of 159W (186W normalized).
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