I thought I'd update this thread on my experiences. Last year I trained for a 330 mile gravel race in April and the Branson 70.3 in September. Most of my riding was long, a little was fast, my best effort for speed was 324 watts for an 8 mile 2% grade on the computrainer but most of that benchmark workout were low 300's or high 200's....between 280 and 310, only two rides better than 310.

This year work has been just busy as hell. If I want any riding, it's pretty much 20 minutes in the morning. So I've been warming up for 5 minutes, punching it for 10 minutes, then cooling down for 5 minutes on the computrainer. Efforts in January started at 275-280 watts but last week I managed to go 340, 352, and 341 on Tuesday/Wednesday/Thursday and on the one 8 mile 2% workout I've done this year I managed 340 watts. My lifetime best for that workout was 345 in 2005. Best effort for 10 minutes this year has been 363 watts.

Now....I don't know how my endurance is going but I did a 30K in 41 and change and a 33.3K in 46:09, both over 26mph. Faded a bit at the end but not too bad, certainly no more than usual LOL. I haven't gone over 26 for....well a long freaking time, that's for sure. Someday I hope to try a longer ride and see how the bod holds up....but for now it's fun to go fast

I've done 66 of these workouts and hope to bang out a whole bunch more over the summer. Overall I'd say I'm getting a lot better result from my time this year vs. last year so maybe there is something to this whole "lift the left" think after all.