Another 151 Mile Preparation Week

PREPARATION 4.4 REPORT (07/20 – 07/26)

HIGHLIGHTS: Two weeks ago, I completed a preparation week of 151 miles preceding my first Wisconsin Masters Games (WMG) virtual time trial rehearsals. Next weekend, I will attempt my second virtual time trial rehearsal efforts. This week was identical in terms of mileage, calories burned, and activity time on the trike to the previous 151 mile training week. It remains to be seen whether or not I can improve my average speed/time for both race efforts over the first rehearsal effort last week. If not, I’ll have to increase my training time before the third rehearsal attempt.

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

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s Endurance Miles – “Coffee Shop Ride” workout was 20.74 miles in 1:30:00. Average speed was 13.8 mph; maximum speed was 16.8 mph. Average power was 69 watts; maximum power was 98 watts.
• Wednesday’s Endurance Intervals (11 x 6/2 minutes) workout was 28.86 miles in 1:53:00. Average speed was 15.3 mph; maximum speed was 18.7 mph. Average power was 87 watts; maximum power was 131 watts. A 30-minute strength training with resistance bands workout was completed.
• Thursday’s Foundation Medley Intervals (8 x 5/1 minutes) workout was 19.93 miles in 1:20:00. Average speed was 15.0 mph; maximum speed was 19.5 mph. Average power was 83 watts; maximum power was 137 watts.
• Friday’s Recovery – Endurance Blend Mixed workout was 13.67 miles in 0:56:00. Average speed was 14.6 mph; maximum speed was 17.4 mph. Average power was 79 watts; maximum power was 116 watts.
• Saturday’s Endurance Intervals (8 x 8/1 minutes) was 25.08 miles in 1:37:00. Average speed was 15.5 mph; maximum speed was 21.8 mph. Average power was 90 watts; maximum power was 129 watts.
• Saturday’s Foundation Intervals (4 x 10/4 minutes) was 24.25 miles in 1:40:00. Average speed was 14.6 mph; maximum speed was 21.8 mph. Average power was 81 watts; maximum power was 126 watts.
• Sunday’s Recovery – Endurance Blend Mixed workout was 18.63 miles in 1:12:57. Average speed was 15.3 mph; maximum speed was 23.6 mph. Average power was 92 watts; maximum power was 128 watts. A 30-minute strength training with resistance bands workout was completed.

BY THE NUMBERS:

• Total Distance: 151.27 mi
• Longest Ride: 28.86 mi
• Total Time for Week: 11:08:57 (h:m:s)
• Avg Speed: 14.9 mph
• Max Speed: 28.2 mph
• Avg Power: 83 watts
• Max Power: 137 watts
• Calories: 3,307 C
• Avg Weight: 174.0
• Chronic Training Load: 49 (+2)