Mixed Results for 1st Rehearsal Weekend

PREPARATION 4.3 REPORT (07/13 – 07/19)

HIGHLIGHTS: The aim of this first of three rehearsal weekends leading up to the Wisconsin Masters Games (WMG) time trial races on Tuesday, September 1, and Wednesday, September 2, was to establish my baseline elapsed time/average speed for the 10 kilometer (6.30 miles) and 5 kilometer (3.11 miles) courses. I’m not expecting any competition in my recumbent age-group, so I’m targeting the sole competitor in my age-group on a standard bike from last year’s event. His average speed for the 10 kilometer race was 20.7 mph; average speed for the 5 kilometer race was 20.9 mph.

Saturday’s 17-minute warmup routine was completed without any surprises. I’ve used this particular routine successfully over the years. However, I ran into problems with the two virtual race courses I had downloaded. The first was from a hiking website and it veered off the roadway to follow hiking paths in the park. I aborted this initial race effort after only 1.24 miles. The second course I found followed the race course but only for one lap. I aborted this second effort after only 1.86 miles.

I immediately contacted one of the race coordinators for WMG and asked him if he had the proper virtual courses for both races. He did and emailed me both of them later Saturday afternoon. I successfully uploaded them into Rouvy and was ready for Sunday’s rehearsal.

Sunday’s 17-minute warmup routine was completed with almost identical metrics to Saturday’s warmup. The virtual 5 kilometer race rehearsal was a total success. (The speed and power numbers are listed in the Details section below.) What was significant was my intensity factor of 1.12 or 112 per cent, exceeding all of my previous virtual 20 kilometer race efforts. My functional threshold heart rate is 107 bpm. I recorded an average heart rate of 103 bpm; maximum heart rate of 114 bpm (Zone 5: VO2 max level). This will be my baseline to exceed in the 2nd rehearsal effort in two weeks.

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

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s 3-Step Accelerations (3 x 3/2/1 minutes) workout was 17.80 miles in 1:08:00. Average speed was 15.7 mph; maximum speed was 18.7 mph. Average power was 94 watts; maximum power was 166 watts.
• Wednesday’s Recovery-Endurance Blend workout was 14.76 miles in 1:01:00. Average speed was 14.5 mph; maximum speed was 16.7 mph. Average power was 77 watts; maximum power was 109 watts. A 30-minute strength training with resistance bands workout was completed.
• Thursday’s Aerobic Tempo/Sweet Spot Blend workout was 16.11 miles in 1:00:03. Average speed was 16.0 mph; maximum speed was 18.8 mph. Average power was 98 watts; maximum power was 150 watts.
• Friday’s Endurance Miles – “Coffee Shop Ride” workout was 16.0 miles in 1:10:00. Average speed was 13.7 mph; maximum speed was 17.3 mph. Average power was 67 watts; maximum power was 90 watts.
• Saturday’s 17-Minute Time Trial Warmup was 4.41 miles in 0:16:50. Average speed was 15.7 mph; maximum speed was 19.5 mph. Average power was 96 watts; maximum power was 189 watts.
• Saturday’s two aborted 10 kilometer race efforts totaled 3.11 miles in 9:56. Speed and power numbers were unavailable.
• Sunday’s 17-Minute Time Trial Warmup was 4.45 miles in 0:16:50. Average speed was 15.9 mph; maximum speed was 19.5 mph. Average power was 99 watts; maximum power was 200 watts.
• Sunday’s 5-Kilometer race rehearsal was 3.13 miles in 0:10:16. Average speed was 18.3 mph; maximum speed was 23.0 mph. Average power was 154 watts; maximum power was 384 watts.

BY THE NUMBERS:

• Total Distance: 79.76 mi
• Longest Ride: 17.80 mi
• Total Time for Week: 5:43:25 (h:m:s)
• Avg Speed: 15.3 mph
• Max Speed: 26.0 mph
• Avg Power: 115 watts
• Max Power: 487 watts
• Calories: 1,628 C
• Avg Weight: 174.3
• Chronic Training Load: 47 (-2)