Sep012024September 1, 2024September 2, 2024by Masters TTRacer

97 Seconds Faster at 2nd Cherry Valley Virtual TT

Posted in Training Reports

SPECIALIZED 4.3 TRAINING REPORT (08/26 – 09/01)

HIGHLIGHTS: My latest “personal best” (in bold caps) virtual race effort was on the Cherry Valley race course. Comparing my results today against my July 14th effort, I completed the 12.63-mile route in 0:39:48 vs 0:41:45 at 19.0 mph vs 18.3 mph average. Maximum speed increased to 26.2 mph vs 25.9 mph. Maximum power increased to 365 watts vs 276 watts. My intensity factor (IF) increased to 1.47 vs 1.34. I also established new power numbers of 171 watts for five minutes; 162 watts for 10 minutes; 156 watts for 20 minutes. I also set a new heart rate of 118 bpm for five seconds.

My Chronic Training Load (CTL) increased to 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 (5 x 4/4 minutes) workout was 9.50 miles in 0:45:02. Average speed was 12.7 mph; maximum speed was 14.3 mph. Average power was 55 watts; maximum power was 74 watts. The 45-minute strength routine was a mix of upper body and core exercises with strength machines was cancelled.
  • Tuesday’s Stomps Interval (5 x 15 seconds/4 minutes + 4 x 4/4 minutes) workout was 17.06 miles in 1:14:03. Average speed was 13.8 mph; maximum speed was 18.4 mph. Average power was 69 watts; maximum power was 218 watts.
  • Wednesday’s 17-Minute Time Trial Warmup workout was 4.01 miles in 0:17:11. Average speed was 14.0 mph; maximum speed was 17.3 mph. Average power was 72 watts; maximum power was 154 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout on Sunday’s Cherry Valley Course was 12.63 miles in 0:49:55. Average speed was 15.2 mph; maximum speed was 24.2 mph. Average power was 89 watts; maximum power was 229 watts.
  • Thursday’s Recovery-Endurance Blend #1 (7x 3/5 minutes) workout was 13.13 miles in 1:01:01. Average speed was 12.9 mph; maximum speed was 15.0 mph. Average power was 58 watts; maximum power was 84 watts.
  • Friday’s Long & Moderate Ride plus Short Tempo & Speed Intervals workout was 9.49 miles in 0:39:01. Average speed was 14.6 mph; maximum speed was 17.7 mph. Average power was 77 watts; maximum power was 164 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Saturday’s Endurance Miles-“Kitchen Sink” workout was 13.03 miles in 0:55:01. Average speed was 14.2 mph; maximum speed was 17.4 mph. Average power was 73 watts; maximum power was 152 watts.
  • Sunday’s Long & Moderate Warmup workout was 9.40 miles in 0:39:02. Average speed was 14.5 mph; maximum speed was 17.6 mph. Average power was 76 watts; maximum power was 164 watts.
  • Sunday’s Virtual Cherry Valley Time Trial Race was 12.63 miles in 0:39:48. Average speed was 19.0 mph; maximum speed was 26.2 mph. Average power was 153 watts; maximum power was 365 watts.

BY THE NUMBERS:

  • Total Distance: 100.87 mi
  • Longest Ride: 17.06 mi
  • Total Time for Week: 7:30:50 (h:m:s)
  • Avg Speed: 14.5 mph
  • Max Speed: 26.2 mph
  • Avg Power: 81 watts
  • Max Power: 365 watts
  • Calories: 2,104 C
  • Avg Weight: 174.9
  • Chronic Training Load: 58 (+2)