Good Results for 2nd Outdoor Race Rehearsals

PREPARATION 1.3 TRAINING REPORT (05/26 – 06/01)

HIGHLIGHTS: On Wednesday, I completed a race rehearsal of 5 kilometers (3.1 mile). On Thursday, I completed a race rehearsal of 10 kilometers (6.2 miles). Both time trial efforts were conducted outdoors on a looping course about half a mile from my house. There are only 8 weeks to go until my races at National Senior Games in Des Moines, IA.

The 5 kilometer rehearsal effort was two loops of the course, ridden clockwise. There was one slope/hill at the 0.58 mile mark (the blue shaded segment in the lower left corner). My speed dropped from 17+ mph to less than 6 mph. Maximum speed on the home stretch (red/orange segment) reached 19+ mph. The actual course for Senior Games has an elevation change that is only 25 feet versus the 85 feet on my course.

The 10 kilometer rehearsal effort was four loops of the course, ridden counter-clockwise. While I had more climbing, it was at a substantially shallower angle. On the third leg downhill (red segment), I was consistently hitting over 25 mph.

The heel scraping was gone as expected because I switched from 170mm from 165mm crank arms. The new, smaller cycling shoes also helped.

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 11.21 miles in 0:45:04. Average speed was 14.9 mph; maximum speed was 18.6 mph. Average power was 87 watts; maximum power was 177 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
• Tuesday’s 27-Minute Warmup workout was 9.07 miles in 0:35:09. Average speed was 15.5 mph; maximum speed was 19.0 mph. Average power was 94 watts; maximum power was 195 watts.
• Wednesday’s 17-Minute Warmup workout was 4.36 miles in 0:16:54. Average speed was 15.5 mph; maximum speed was 18.9 mph. Average power was 96 watts; maximum power was 199 watts.
• Wednesday’s 5 Kilometer Time Trial Race Rehearsal was 3.07 miles in 0:14:12. Average speed was 13.0 mph; maximum speed was 19.1 mph. Power numbers were unavailable.
• Thursday’s 17-Minute Warmup workout was 4.32 miles in 0:16:53. Average speed was 15.3 mph; maximum speed was 19.0 mph. Average power was 95 watts; maximum power was 203 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
• Thursday’s 10 Kilometer Time Trial Race Rehearsal was 6.23 miles in 0:27:56. Average speed was 13.4 mph; maximum speed was 25.6 mph. Power numbers were unavailable.
• Friday’s Endurance Miles-“Coffee Shop Ride” workout was 15.83 miles in 1:10:07. Average speed was 13.5 mph; maximum speed was 14.3 mph. Average power was 66 watts; maximum power was 81 watts.
• Saturday’s Foundation Miles Medley Intervals (4 x 10/5 minutes) workout was 20.31 miles in 1:25:04. Average speed was 14.3 mph; maximum speed was 16.8 mph. Average power was 77 watts; maximum power was 125 watts.
• Sunday’s Foundation Miles Intervals (3 x 20 minutes) workout was 25.65 miles in 1:42:54. Average speed was 15.0 mph; maximum speed was 17.4 mph. Average power was 86 watts; maximum power was 137 watts.

BY THE NUMBERS:

• Total Distance: 100.06 mi
• Longest Ride: 25.65 mi
• Total Time for Week: 7:39:13 (h:m:s)
• Avg Speed: 14.5 mph
• Max Speed: 25.6 mph
• Avg Power: 86 watts
• Max Power: 203 watts
• Calories: 2,239 C
• Avg Weight: 176.1
• Chronic Training Load: 48 (-1)