Missed Cherry Valley Personal Best by 53 Seconds

RACE WEEK 26.2 REPORT (04/20 – 04/26)

HIGHLIGHTS: Today’s effort on the Cherry Valley 20 kilometer (12.63 mile) course was the fourth time I’ve raced this virtual course in the past two years. My goal was to beat my best time recorded two years ago (0:39:48/19.0 mph average). I missed a new best time by 53 seconds (0:40:41/18.6 mph average). I did achieve seven 2026 peak performances:

• 183 watts – 1 minute power
• 163 watts – 5 minute power
• 158 watts – 10 minute power
• 152 watts – 20 minute power
• 115 bpm – 5 minute heart rate
• 113 bpm – 10 minute heart rate
• 110 bpm – 20 minute heart rate

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. One strength resistance and one standing abdominal workouts were completed.

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s 3-Step Accelerations Intervals (3 x 3/2/1 minutes) workout was 17.65 miles in 1:08:00. Average speed was 15.6 mph; maximum speed was 19.9 mph. Average power was 94 watts; maximum power was 168 watts.
• Wednesday’s Recovery – Endurance Blend workout was 14.46 miles in 1:01:00. Average speed was 14.2 mph; maximum speed was 17.8 mph. Average power was 74 watts; maximum power was 107 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
• Thursday’s Aerobic Tempo/Sweet Spot Blend workout was 6.76 miles in 0:25:05. Average speed was 16.2 mph; maximum speed was 18.1 mph. Average power was 100 watts; maximum power was 134 watts.
• Friday’s Endurance Miles – “Coffee Shop Ride” workout was 20.52 miles in 1:31:15. Average speed was 13.5 mph; maximum speed was 17.1 mph. Average power was 65 watts; maximum power was 86 watts.
• Saturday’s Pre-Event Ride/Short Tempo & Speed Intervals workout was 13.81 miles in 0:57:00. Average speed was 14.5 mph; maximum speed was 19.1 mph. Average power was 80 watts; maximum power was 73 watts.
• Sunday’s 17-Minute Time Trial Warmup workout was 4.35 miles in 0:16:50. Average speed was 15.5 mph; maximum speed was 19.1 mph. Average power was 95 watts; maximum power was 180 watts.
• Sunday’s Virtual Cherry Valley Time Trial Race Effort was 12.63 miles in 0:40:41. Average speed was 18.6 mph; maximum speed was 25.5 mph. Average power was 149 watts; maximum power was 387 watts.

BY THE NUMBERS:

• Total Distance: 90.29 mi
• Longest Ride: 20.52 mi
• Total Time for Week: 6:50:14 (h:m:s)
• Avg Speed: 15.0 mph
• Max Speed: 25.5 mph
• Avg Power: 94 watts
• Max Power: 387 watts
• Calories: 2,136 C
• Avg Weight: 177.2
• Chronic Training Load: 40 (0)