2018 Race Report #5: Northern VA Senior Olympics Time Trials

My fifth and sixth races of 2018 were part of the Northern Virginia Senior Olympics, the same event where I achieved my first win in 50 years back in 2013, and have been an age-group double gold medalist in the two time trial cycling events in 2014, 2015, 2016, and 2017. The course was the same as last year. The weather was warm and humid. Temperature was 70 degrees, humidity was 88 percent, and the wind was from the north at 8 mph.

I followed the same strategy I used last year. Within the first three minutes of the race, I was to increase my heart rate to just above lactate threshold, roughly 136 BPM (105% of my functional threshold of 132 BPM). My cadence target was 88-92 RPM. My power target was 205-215 watts.

In the first race, one lap of the 10 KM loop (6.2 miles), I was able to hold this level of effort for the entire race. My winning time last year was 0:17:26 (21.38 mph average). This year, it was 0:16:55 (22.04 mph average), 29 seconds faster than last year. Top speed was 27.1 miles per hour. Average cadence was 94 RPM; maximum cadence was 120 RPM. Average heart rate was 135 BPM; maximum heart rate was 144 BPM. Average power was 219 watts; maximum power was 457 watts.

Race replay: NVSO 10 KM Time Trial

In the second race, two laps of the 10 KM loop (12.4 miles), I repeated coach’s strategy. My winning time last year was 0:34:08 (21.84 mph average). This year, it was 0:33:41 (22.14 mph average), 27 seconds faster than last year. Top speed was slightly faster at 27.5 mph. Average cadence was 93 RPM; maximum cadence was 118 RPM. Average heart rate was 135 BPM; maximum heart rate was 145 BPM. Average power was 208 watts; maximum power was 461 watts.

Race replay: NVSO 20 KM Time Trial

Next race: 5 KM/10 KM Time Trials at Delaware Senior Olympics, Dover, DE, on Wednesday, October 17. These will be my final races of the season.