Jun092024June 9, 2024June 9, 2024by Masters TTRacer

First Anaerobic Power Workout

Posted in Training Reports

SPECIALIZED 1.3 TRAINING REPORT (06/03 – 06/09)

HIGHLIGHTS: The solution to last week’s issue of my rear tire slipping on the trainer roller was actually really simple to fix. I just had to reduce the tire pressure from 110 psi to 60 psi. This gave the tire more grip and the problem was solved. I did order a trainer-specific tire, but will wait to install it until I move my trike back into the basement after the race season.

One of the benefits of VO2max testing is determining my personal Functional Threshold Heart Rate (FTHR) and Functional Threshold Power (FTP) that in turn determines six specific training zones: Zone 1 – Recovery; Zone 2 – Endurance; Zone 3 – Tempo; Zone 4 – Threshold; Zone 5 – VO2max; and Zone 6 – Anaerobic Power. Based on my last test on September 7, 2023, my FTHR is 100 bpm and FTP is 105 watts in Zone 4. Typically, the vast majority of training is done in Zone 1 to Zone 3. However, there is a definite need to push into Zone 6 in preparation for the final sprints of a race. In my case, Zone 6 is FTHR of 106+ bpm and FTP of 129+ watts.

On Saturday, I completed a workout that included six 15-second all-out sprints with 45 seconds recovery. I achieved a maximum power level of 190 watts. This is lower than I’ve achieved in the past on a standard bike, but pretty good on a trike. My maximum speed was 18.1 mph.

My Chronic Training Load (CTL) stayed steady at 59.

This week’s training included seven 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 15.34 miles in 1:10:02. Average speed was 13.1 mph; maximum speed was 13.9 mph. Average power was 59 watts; maximum power was 71 watts. The 45-minute strength routine was a mix of upper body and core exercises with ropes, hand weights, and bands.
  • Tuesday’s Foundation Miles workout was 21.34 miles in 1:30:00. Average speed was 14.2 mph; maximum speed was 15.1 mph. Average power was 72 watts; maximum power was 91 watts.
  • Wednesday’s Foundation Miles workout was 21.29 miles in 1:30:01. Average speed was 14.2 mph; maximum speed was 15.0 mph. Average power was 71 watts; maximum power was 84 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Thursday’s Endurance Miles-Coffee Shop Ride workout was 15.82 miles in 1:12:00. Average speed was 13.2 mph; maximum speed was 13.9 mph. Average power was 60 watts; maximum power was 72 watts.
  • Friday’s Steady State Intervals (5 x 5/4 minutes) workout was 17.69 miles in 1:13:05. Average speed was 14.5 mph; maximum speed was 17.4 mph. Average power was 77 watts; maximum power was 123 watts.
  • Saturday’s Stomps Intervals (6 x 15-seconds/45 seconds) workout was 10.11 miles in 0:45:05. Average speed was 13.5 mph; maximum speed was 18.1 mph. Average power was 64 watts; maximum power was 190 watts.
  • Sunday’s Steady State Intervals (2 x 10/5 minutes) workout was 17.75 miles in 1:15:04. Average speed was 14.2 mph; maximum speed was 17.1 mph. Average power was 72 watts; maximum power was 126 watts.

BY THE NUMBERS:

  • Total Distance: 119.33 mi
  • Longest Ride: 21.34 mi
  • Total Time for Week: 9:59:17 (h:m:s)
  • Avg Speed: 13.9 mph
  • Max Speed: 18.1 mph
  • Avg Power: 68 watts
  • Max Power: 190 watts
  • Calories: 2,567 C
  • Avg Weight: 171.1
  • Chronic Training Load: 59 (0)