Jun302024June 30, 2024June 30, 2024by Masters TTRacer

Second “Personal Best” Virtual Race Effort

Posted in Training Reports

SPECIALIZED 2.2 TRAINING REPORT (06/24 – 06/30)

HIGHLIGHTS: My first “personal best” virtual race effort was two weeks ago on the Garden Prairie race course. I completed the 11.26-mile route at 16.6 mph average (maximum of 26.4 mph), climbed 243 feet, averaged 117 watts, and hit maximum power of 274 watts. My intensity factor (IF) was 1.13.

Today’s virtual race effort on the Kaneville race course logged several new “personal best” achievements. I completed the 9.78-mile route at 18.2 mph average (maximum of 23.2 mph), climbed 157 feet, averaged 138 watts, and hit maximum power of 271 watts. My IF was 1.31.

My Chronic Training Load (CTL) decreased to 57. This week’s training included eight workouts on the trike. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Endurance Miles-Coffee Shop Ride workout was 15.82 miles in 1:13:08. Average speed was 13.0 mph; maximum speed was 13.6 mph. Average power was 58 watts; maximum power was 67 watts.
  • Tuesday’s Stomps Intervals (5 x 15 seconds/4 minutes + 4/4 minutes) workout was 17.41 miles in 1:14:04. Average speed was 14.1 mph; maximum speed was 19.1 mph. Average power was 72 watts; maximum power was 236 watts.
  • Wednesday’s 17-Minute Time Trial Warmup workout was 4.02 miles in 0:17:03. Average speed was 14.1 mph; maximum speed was 17.4 mph. Average power was 74 watts; maximum power was 153 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout on Sunday’s Kaneville Course was 9.78 miles in 0:39:26. Average speed was 14.9 mph; maximum speed was 19.9 mph. Average power was 85 watts; maximum power was 170 watts.
  • Thursday was a rest day.
  • Friday’s Long & Moderate Ride plus Short Tempo & Speed Intervals workout was 9.36 miles in 0:39:06. Average speed was 14.4 mph; maximum speed was 17.6 mph. Average power was 76 watts; maximum power was 161 watts.
  • Saturday’s Pre-Event Ride workout was 9.64 miles in 0:42:03. Average speed was 13.8 mph; maximum speed was 17.6 mph. Average power was 69 watts; maximum power was 143 watts.
  • Sunday’s 17-Minute Time Trial Warmup workout was 4.01 miles in 0:17:12. Average speed was 14.0 mph; maximum speed was 17.6 mph. Average power was 72 watts; maximum power was 163 watts.
  • Sunday’s Virtual Kaneville Time Trial Race was 9.78 miles in 0:32:13. Average speed was 18.2 mph; maximum speed was 23.2 mph. Average power was 138 watts; maximum power was 271 watts.

BY THE NUMBERS:

  • Total Distance: 79.82 mi
  • Longest Ride: 17.41 mi
  • Total Time for Week: 5:34:15 (h:m:s)
  • Avg Speed: 14.3 mph
  • Max Speed: 23.2 mph
  • Avg Power: 81 watts
  • Max Power: 271 watts
  • Calories: 1,475 C
  • Avg Weight: 172.8
  • Chronic Training Load: 57 (-1)