@puggles please send the links to the rides and workout you did last week (via the survey) and I will get you set up for week 2.
@susannelindsey yes, good nutrition/hydration is directly tied to performance. No worries, plenty of opportunity going forward.
@Carrie the purpose of that power/cadence combo in workout 2.1 is to develop muscular strength. It’s like a gym session/leg press on the bike. It also prepares for steep hills. So feeling some pressure on the quads and near the knee is expected and it is supposed to make you more tired than at a regular cadence and same power. However, we want to avoid knee pain- which does not seem to be the case for you. Assuming your bike fit is correct, it is a matter of developing strength.
I would caution against stretching sore or tight muscles in most cases. That is because sore muscles need to heal (and stretching can cause further tearing) and tight muscles are trying to protect the joints (which means they need strengthening, not loosening). Lastly, the lateral leg raises we do in the Core II routine is designed to help in this area as well.
@rose-m bike fit is the single best investment you can make in cycling. Not only for comfort, but also injury-prevention and better performance.
@mariannamarcucci if you listen closely to the video explaining the workout, you will hear me say that the sprint power target is only an estimate (and I explain why). So absolutely no reason to be frustrated.
In fact, a common misconception about sprints is that it is all about peak power. It is not, its more about the snap, the initial jump and acceleration.