Jul062025July 6, 2025July 6, 2025by Masters TTRacer

Better Results for 3rd Outdoor Race Rehearsals

Posted in Training Reports

PREPARATION 2.4 TRAINING REPORT (06/30 – 07/06)

HIGHLIGHTS: There are only 24 days until I compete in my first race, the age-group 5 kilometer time trial for three-wheel recumbents, at National Senior Games in Des Moines, IA. This week’s final race rehearsals featured full aero gear (speed suit, aero helmet, aero sleeves, aero leggings, aero gloves, and aero shoe covers) for both efforts. I had technical difficulties with the new power pedals for Thursday’s 5 kilometer race rehearsal, but solved them in time for the 10 kilometer race rehearsal on Friday.

I rode the same loop course for both rehearsals that I used back on May 28-29. In summary, I averaged 13.4 mph on Thursday versus 13.0 mph on May 28 for the 5 kilometer route. My average and maximum heart rates were practically identical. Maximum speed improved to 21.0 mph versus 19.1 mph on May 28th.

As for Friday’s 10 kilometer rehearsal, the goal was to sustain threshold numbers for both heart rate (107 bpm) and power (140 watts). My average and maximum heart rates were slightly higher: 108 bpm/116 bpm versus 103 bpm/112 bpm on May 29th. I averaged 13.6 mph versus 13.4 mph. My maximum speed decreased slightly from 25.6 mph to 25.1 mph. What really stood out were my power numbers: 127 watts average/299 watts maximum. My normalized power was 147 watts (on target). My Intensity Factor was 1.03 with a goal of 1.05 (on target). Overall, a better performance than my previous rehearsals.

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

DETAILS:

  • Monday’s Pre-Event Ride workout was 11.19 miles in 0:45:03. Average speed was 14.9 mph; maximum speed was 18.8 mph. Average power was 87 watts; maximum power was 179 watts. The 30-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
  • Tuesday’s 17-Minute Warmup workout was 8.89 miles in 0:35:03. Average speed was 15.2 mph; maximum speed was 19.0 mph. Average power was 90 watts; maximum power was 185 watts.
  • Thursday’s 17-Minute Warmup workout was 0.02 miles in 0:16:57. Speed and power numbers were unavailable.
  • Thursday’s 5 Kilometer Time Trial Race Rehearsal was 3.38 miles in 0:15:11. Average speed was 13.4 mph; maximum speed was 21.0 mph. Power numbers were unavailable.
  • Friday’s 17-Minute Warmup workout was 3.62 miles in 0:17:15. Average speed was 12.6 mph; maximum speed was 16.2 mph. Power numbers unavailable. The 30-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Friday’s 10 Kilometer Time Trial Race Rehearsal was 6.25 miles in 0:27:37. Average speed was 13.6 mph; maximum speed was 25.1 mph. Average power was 127 watts; maximum power was 299 watts.
  • Saturday’s Foundation Miles Medley Intervals (4 x 10/5 minutes) workout was 20.16 miles in 1:25:05. Average speed was 14.2 mph; maximum speed was 16.7 mph. Average power was 77 watts; maximum power was 124 watts.
  • Sunday’s Foundation Miles Intervals (3 x 20 minutes) workout was 22.58 miles in 1:28:03. Average speed was 15.4 mph; maximum speed was 17.5 mph. Average power was 91 watts; maximum power was 137 watts.

BY THE NUMBERS:

  • Total Distance: 76.08 mi
  • Longest Ride: 22.58 mi
  • Total Time for Week: 6:00:14 (h:m:s)
  • Avg Speed: 13.8 mph
  • Max Speed: 25.1 mph
  • Avg Power: 66 watts
  • Max Power: 299 watts
  • Calories: 1,782 C
  • Avg Weight: 176.7
  • Chronic Training Load: 43 (-2)