Aug252024August 25, 2024August 25, 2024by Masters TTRacer

47 Seconds Slower at 2nd Kaneville Virtual TT

Posted in Training Reports

SPECIALIZED 4.2 TRAINING REPORT (08/19 – 08/25)

HIGHLIGHTS: Almost two months ago, I completed my first virtual time trial (TT) race effort on the 9.78-mile Kaneville, IL, course in 0:32:13 at 18.2 mph average (maximum of 23.2 mph), climbed 157 feet, averaged 138 watts, and hit maximum power of 271 watts. My intensity factor (IF) was 1.31.

Today’s second virtual race effort on the Kaneville course failed to improve on the previous effort. I completed the route in 0:33:00 at 17.8 mph average (maximum of 22.4 mph), averaged 129 watts, and hit maximum power of 211 watts. My IF was 1.22. I did improve two heart rate (HR) metrics: 111 bpm/10 minute HR; 108 bpm/20 minute HR. It will take additional analysis to determine the reason(s) for the slower performance today.

My Chronic Training Load (CTL) increased by one point to 56. 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 workout was 9.55 miles in 0:45:02. Average speed was 12.7 mph; maximum speed was 14.7 mph. Average power was 56 watts; maximum power was 82 watts. The 45-minute strength routine was a mix of upper body and core exercises with strength machines.
  • Tuesday’s 3-Step Accelerations (4 x 3/2/1 minutes) workout was 17.31 miles in 1:13:08. Average speed was 14.2 mph; maximum speed was 17.7 mph. Average power was 73 watts; maximum power was 140 watts.
  • Wednesday’s 17-Minute Time Trial Warmup workout was 4.01 miles in 0:17:18. Average speed was 13.9 mph; maximum speed was 17.6 mph. Average power was 71 watts; maximum power was 163 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout on Sunday’s Kaneville Course was 9.78 miles in 0:39:36. Average speed was 14.8 mph; maximum speed was 20.3 mph. Average power was 83 watts; maximum power was 155 watts.
  • Thursday’s Recovery-Endurance Blend workout was 12.88 miles in 1:01:02. Average speed was 12.7 mph; maximum speed was 14.6 mph. Average power was 55 watts; maximum power was 82 watts.
  • Friday’s Endurance Miles-Kitchen Sink Ride workout was 12.84 miles in 0:55:02. Average speed was 14.0 mph; maximum speed was 17.1 mph. Average power was 71 watts; maximum power was 153 watts.
  • Saturday’s Pre-Event Ride workout was 9.48 miles in 0:42:21. Average speed was 13.4 mph; maximum speed was 17.0 mph. Average power was 65 watts; maximum power was 142 watts.
  • Sunday’s Long & Moderate Warmup workout was 9.39 miles in 0:39:02. Average speed was 14.4 mph; maximum speed was 17.1 mph. Average power was 76 watts; maximum power was 161 watts.
  • Sunday’s Virtual Kanevilee Time Trial Race was 9.78 miles in 0:33:00. Average speed was 17.8 mph; maximum speed was 22.4 mph. Average power was 129 watts; maximum power was 211 watts.

BY THE NUMBERS:

  • Total Distance: 95.03 mi
  • Longest Ride: 17.31 mi
  • Total Time for Week: 7:30:31 (h:m:s)
  • Avg Speed: 14.1 mph
  • Max Speed: 22.4 mph
  • Avg Power: 75 watts
  • Max Power: 211 watts
  • Calories: 1,995 C
  • Avg Weight: 174.9
  • Chronic Training Load: 56 (+1)