1st Masters Games Rehearsals Next Weekend

PREPARATION 4.2 REPORT (07/06 – 07/12)

HIGHLIGHTS: As discussed in last week’s post, next weekend is the first of three rehearsal weekends on the virtual Masters Games time trial course. The 2.3 mile loop around a county park is characterized as “rolling hills” with 89 feet of climbing (avg grade: 0.0%; max grade: 12.6%). I will race 10 kilometers (6.2 miles) virtually on Saturday and 5 kilometers (3.1 miles) on Sunday.

In preparation, I significantly increased my training mileage this week to 150+ miles. This is partly to get ready for the park’s “rolling hills” and partly to continue my steady weekly weight loss. The last time I logged weekly mileage in excess of 150 miles was March 2024 as I trained for the short-lived age-group World Record attempt on an indoor velodrome track in Detroit, MI.

My average weekly weight dropped from last week’s 173.9 pounds to 173.4 pounds. Over the past 28 days, my weight has dropped from 176.2 pounds to 172.2 pounds on Saturday, right on target for 1-2 pounds lost per week.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Two strength workouts with resistance bands were completed.

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s Endurance Miles – “Coffee Shop Ride” workout was 20.36 miles in 1:30:00. Average speed was 13.6 mph; maximum speed was 27.6 mph. Average power was 67 watts; maximum power was 92 watts. A 30-minute strength training with resistance bands workout was completed.
• Wednesday’s Endurance Intervals (11 x 6/2 minutes) workout was 28.80 miles in 1:53:00. Average speed was 15.3 mph; maximum speed was 19.4 mph. Average power was 87 watts; maximum power was 129 watts.
• Thursday’s Recovery-Endurance Blend workout was 14.58 miles in 1:00:00. Average speed was 14.6 mph; maximum speed was 17.5 mph. Average power was 78 watts; maximum power was 115 watts. A 30-minute strength training with resistance bands workout was completed.
• Friday’s Foundation Miles Intervals (8 x 5/1 minutes) workout was 19.69 miles in 1:20:00. Average speed was 14.8 mph; maximum speed was 27.7 mph. Average power was 84 watts; maximum power was 128 watts.
• Saturday’s Endurance Intervals (8 x 8/1 minutes) morning workout was 25.11 miles in 1:37:00. Average speed was 15.5 mph; maximum speed was 21.9 mph. Average power was 90 watts; maximum power was 127 watts.
• Saturday’s Foundation Intervals (4 x 10/4 minutes) afternoon workout was 24.64 miles in 1:40:00. Average speed was 14.8 mph; maximum speed was 17.8 mph. Average power was 81 watts; maximum power was 130 watts.
• Sunday’s Recovery-Endurance Blend workout was 17.86 miles in 1:10:00. Average speed was 15.3 mph; maximum speed was 18.3 mph. Average power was 89 watts; maximum power was 132 watts.

BY THE NUMBERS:

• Total Distance: 151.04 mi
• Longest Ride: 28.80 mi
• Total Time for Week: 11:10:00 (h:m:s)
• Avg Speed: 14.9 mph
• Max Speed: 27.7 mph
• Avg Power: 82 watts
• Max Power: 132 watts
• Calories: 3,289 C
• Avg Weight: 173.4
• Chronic Training Load: 49 (+1)