Another “Personal Best” Virtual Race Effort
SPECIALIZED 2.4 TRAINING REPORT (07/08 – 07/14)
HIGHLIGHTS: My third “personal best” (in bold caps) virtual race effort was on the Cherry Valley race course. I completed the 12.63-mile route at 18.3 mph average (maximum of 25.9 mph), climbed 302 feet, averaged 141 watts, and hit maximum power of 276 watts. My intensity factor (IF) was 1.34. I also established new power numbers of 153 watts for five minutes; 145 watts for 20 minutes.
This improved on my virtual race effort on the Kaneville race course two weeks ago when I completed that 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) remained at 57. This week’s training included eight workouts on the trike, plus two strength workouts. 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 1:13:38. Average speed was 12.9 mph; maximum speed was 13.4 mph. Average power was 57 watts; maximum power was 67 watts. The 45-minute strength routine was a mix of upper body and core exercises with strength machines.
- Tuesday’s Steady State Intervals (4 x 5/4 minutes + 4 x 20 seconds) workout was 15.82 miles in 1:06:18. Average speed was 14.3 mph; maximum speed was 19.0 mph. Average power was 75 watts; maximum power was 180 watts.
- Wednesday’s 17-Minute Time Trial Warmup workout was 4.01 miles in 0:17:06. Average speed was 14.1 mph; maximum speed was 17.2 mph. Average power was 73 watts; maximum power was 146 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 was a rest day.
- Friday’s Long & Moderate Ride plus Short Tempo & Speed Intervals workout was 9.41 miles in 0:39:03. Average speed was 14.5 mph; maximum speed was 17.3 mph. Average power was 76 watts; maximum power was 158 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
- Saturday’s Pre-Event Ride workout was 9.43 miles in 0:42:02. Average speed was 13.5 mph; maximum speed was 17.1 mph. Average power was 65 watts; maximum power was 149 watts.
- Sunday’s 17-Minute Time Trial Warmup workout was 4.01 miles in 0:17:13. Average speed was 14.0 mph; maximum speed was 17.4 mph. Average power was 72 watts; maximum power was 148 watts.
- Sunday’s Virtual Cherry Valley Time Trial Race was 12.63 miles in 0:41:25. Average speed was 18.3 mph; maximum speed was 25.9 mph. Average power was 141 watts; maximum power was 276 watts.
BY THE NUMBERS:
- Total Distance: 83.76 mi
- Longest Ride: 15.82 mi
- Total Time for Week: 7:10:40 (h:m:s)
- Avg Speed: 14.5 mph
- Max Speed: 25.9 mph
- Avg Power: 81 watts
- Max Power: 276 watts
- Calories: 2,133 C
- Avg Weight: 172.4
- Chronic Training Load: 57 (0)