>>/119403/
Heh, great that you tried! But yeah you do need some proper warmup first. I like to do 2 or 3 short 30s seated efforts, something like 600-700W, with short 30s recoveries - not maximal all-out, but the point is to fatigue the legs a bit to prime them for the later efforts. Then take 10min for recovery and start your intervals.
Also, next time you could try first doing a 3min high cadence set at ~8min power (maybe something like 105-110% ftp), then a 30s break, and then proceed with the intermittent efforts (30/30 or 30/15 or 40/20 or whatever). Gets the heart pumping fast but spares the legs a bit for the higher power efforts.
Also, your observation on girls in lycra holds true here in Finland as well, in fact there's all of the sudden more young girls riding than even boomers. Good development I guess, shame almost none of them go into races (the women's racing scene is tiny here).
>>/119410/
Yeah I agree with that. I just want a 58 sized bike with a 580-600 stack, 430-440 reach and semi-integrated headset cabling for easy fit experiments. Bike aero has already been 99% optimized for the last 5 years and developments in wheels/tyres are boring.
>>/119428/
Don't give up bert, double down, maybe with baby #2 you'll gain all the watts back and then some