In deciding whether to run or bike today, I opted for the bike. I wanted to give my IT band another day of running rest, and with the 30k on Sunday, I figured a Wed/Fri/Sun running schedule for the week would work.
Todays workout was the Carson workout, which was comprised of 2 x 5 minute, 2 x 6 minute and 2 x 7 minute intervals. The first of each set was at slightly lower power than the subsequent interval, and the rest time in between was a short two minutes. I feel as though I'm getting much better at producing smooth power - whereas before I seemed to be around +/- 7 Watts (my own estimation), I feel like I've more recently been closer to +/- 4 watts or so. Doesn't sound like much, but I take it as an indication that I'm getting stronger on the back, top and bottom portions of the cycle.
The best part was that the IT band felt pretty good. I did roll it a bit before getting on the bike, and I've been using the massage stick a few times throughout the day over the past couple days when I'm not at home with access to a foam roller - but I've also been doing a couple 5-10 minute sessions on the roller as well. I'm still not sure how much effect that has vs overall rest and letting the muscles fully heal up, but I am going to continue the rolling and massaging because I want to minimize the chance of another flareup during some of the more intense workouts I'll have coming up starting in a couple weeks.
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