Aug042024August 4, 2024September 8, 2024by Masters TTRacer

Just Missed Targeted Time for Maple Park TT

Posted in Training Reports

SPECIALIZED 3.3 TRAINING REPORT (07/29 – 08/04)

HIGHLIGHTS: My fourth virtual race effort was on the Maple Park, IL, time trial course. I targeted completing the 9.24-mile route in just under 0:30:00 minutes. I got close with a time of 0:30:22 at 18.3 mph average (maximum of 23.0 mph), climbed 157 feet, averaged 137 watts, and hit maximum power of 356 watts. My intensity factor (IF) was 1.31. I also established new power numbers of 247 watts for five seconds; 158 watts for five minutes; 149 watts for 10 minutes.

My Chronic Training Load (CTL) decreased to 54. This week’s training included eight workouts on the trike, plus two strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Recovery-Endurance Blend Mixed workout was 14.36 miles in 1:04:01. Average speed was 13.5 mph; maximum speed was 15.4 mph. Average power was 64 watts; maximum power was 97 watts. The 45-minute strength routine was a mix of upper body and core exercises with strength machines.
  • Tuesday’s Steady State with Power Starts Intervals (4 x 5/6 minutes + 4 x 1/1 minutes) workout was 15.82 miles in 1:06:29. Average speed was 14.3 mph; maximum speed was 16.9 mph. Average power was 74 watts; maximum power was 146 watts.
  • Wednesday’s 17-Minute Time Trial Warmup workout was 4.01 miles in 0:17:05. Average speed was 14.1 mph; maximum speed was 17.6 mph. Average power was 73 watts; maximum power was 156 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout on Sunday’s Maple Park Course was 9.24 miles in 0:37:07. Average speed was 14.9 mph; maximum speed was 21.1 mph. Average power was 84 watts; maximum power was 175 watts.
  • Thursday was a rest day.
  • Friday’s Long & Moderate Ride plus Short Tempo & Speed Intervals workout was 9.39 miles in 0:39:02. Average speed was 14.4 mph; maximum speed was 17.7 mph. Average power was 76 watts; maximum power was 160 watts. The 30-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Saturday’s Pre-Event Ride workout was 9.47 miles in 0:42:02. Average speed was 13.5 mph; maximum speed was 17.1 mph. Average power was 66 watts; maximum power was 131 watts.
  • Sunday’s 17-Minute Time Trial Warmup workout was 4.03 miles in 0:17:02. Average speed was 14.2 mph; maximum speed was 17.4 mph. Average power was 74 watts; maximum power was 153 watts.
  • Sunday’s Virtual Maple Park Time Trial Race was 9.24 miles in 0:30:22. Average speed was 18.3 mph; maximum speed was 23.0 mph. Average power was 137 watts; maximum power was 356 watts.

BY THE NUMBERS:

  • Total Distance: 75.55 mi
  • Longest Ride: 15.82 mi
  • Total Time for Week: 6:28:10 (h:m:s)
  • Avg Speed: 14.5 mph
  • Max Speed: 23.0 mph
  • Avg Power: 81 watts
  • Max Power: 356 watts
  • Calories: 1,901 C
  • Avg Weight: 174.6
  • Chronic Training Load: 54 (-1)