Sep082024September 8, 2024September 8, 2024by Masters TTRacer

1.3 MPH Faster at 2nd Maple Park Virtual TT

Posted in Training Reports

SPECIALIZED 4.4 TRAINING REPORT (09/02 – 09/08)

HIGHLIGHTS: My final virtual race effort of the 2023-2024 season was on the Maple Park race course. Comparing my results today against my August 4th effort, I completed the 9.24-mile route in 0:28:18 vs 0:30:22 at 19.6 mph vs 18.3 mph average. My intensity factor (IF) increased to 1.54 vs 1.31. I also established new power numbers of 191 watts for one minute; 167 watts for 10 minutes; 166 watts for 20 minutes. I also set a new heart rate of 123 bpm for five seconds.

My Chronic Training Load (CTL) was steady at 58. This week’s training included nine workouts on the trike, plus one strength workout. 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 14.52 miles in 1:04:02. Average speed was 13.6 mph; maximum speed was 15.4 mph. Average power was 65 watts; maximum power was 108 watts. The 45-minute strength routine was a mix of upper body and core exercises with strength machines was cancelled.
  • Tuesday’s Fast Pedals Interval (3 x 4/1 minutes) workout was 12.85 miles in 0:54:02. Average speed was 14.3 mph; maximum speed was 16.0 mph. Average power was 73 watts; maximum power was 108 watts.
  • Wednesday’s 17-Minute Time Trial Warmup workout was 4.03 miles in 0:16:55. Average speed was 14.3 mph; maximum speed was 18.0 mph. Average power was 76 watts; maximum power was 155 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout on Sunday’s Maple Park course was 9.24 miles in 0:37:01. Average speed was 15.0 mph; maximum speed was 21.4 mph. Average power was 85 watts; maximum power was 218 watts.
  • Thursday’s Recovery-Endurance Blend workout was 13.41 miles in 1:01:02. Average speed was 13.2 mph; maximum speed was 14.6 mph. Average power was 60 watts; maximum power was 82 watts.
  • Friday’s Pre-Event Ride-Short Tempo & Speed workout was 9.60 miles in 0:42:01. Average speed was 13.7 mph; maximum speed was 17.3 mph. Average power was 77 watts; maximum power was 164 watts. The 32-minute strength routine was a mix of upper body and core exercises with bands and free weights was cancelled.
  • Saturday’s Endurance Miles-“Kitchen Sink” workout was 12.95 miles in 0:55:03. Average speed was 14.1 mph; maximum speed was 17.2 mph. Average power was 72 watts; maximum power was 156 watts.
  • Sunday’s Long & Moderate Warmup workout was 9.35 miles in 0:39:02. Average speed was 14.4 mph; maximum speed was 17.2 mph. Average power was 75 watts; maximum power was 158 watts.
  • Sunday’s Virtual Maple Park Time Trial Race was 9.24 miles in 0:28:18. Average speed was 19.6 mph; maximum speed was 23.5 mph. Average power was 162 watts; maximum power was 279 watts.

BY THE NUMBERS:

  • Total Distance: 95.18 mi
  • Longest Ride: 14.52 mi
  • Total Time for Week: 7:22:26 (h:m:s)
  • Avg Speed: 14.4 mph
  • Max Speed: 23.5 mph
  • Avg Power: 82 watts
  • Max Power: 279 watts
  • Calories: 2,047 C
  • Avg Weight: 174.5
  • Chronic Training Load: 58 (0)