Aug182024August 18, 2024August 18, 2024by Masters TTRacer

Improvements in 2nd Garden Prairie Virtual TT Effort

Posted in Training Reports

SPECIALIZED 4.1 TRAINING REPORT (08/12 – 08/18)

HIGHLIGHTS: Roughly two months ago, I completed my first virtual time trial (TT) race effort on the Garden Prairie, IL, course. I completed the 11.26-mile route in 0:40:49 at 16.6 mph average (maximum of 26.4 mph), climbed 243 feet, averaged 117 watts, and hit maximum power of 274 watts. My intensity factor (IF) was 1.13.

Today’s second virtual race effort on the Garden Prairie course improved on five of those statistics. I completed the 11.26-mile route in 0:39:56 at 16.9 mph average (maximum of 26.8 mph), averaged 119 watts, and hit maximum power of 300 watts.

My Chronic Training Load (CTL) decreased by one point to 55. This week’s training included nine workouts on the trike, plus one strength workout. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Recovery-Foundation Blend workout was 7.76 miles in 0:37:02. Average speed was 12.6 mph; maximum speed was 14.1 mph. Average power was 54 watts; maximum power was 74 watts. The 45-minute strength routine was a mix of upper body and core exercises with strength machines.
  • Tuesday’s 3-Step Accelerations (3 x 3/3 minutes) workout was 15.82 miles in 1:06:50. Average speed was 14.2 mph; maximum speed was 17.7 mph. Average power was 73 watts; maximum power was 136 watts.
  • Wednesday’s 17-Minute Time Trial Warmup workout was 4.01 miles in 0:17:11. Average speed was 14.0 mph; maximum speed was 17.3 mph. Average power was 72 watts; maximum power was 156 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout on Sunday’s Garden Prairie Course was 11.26 miles in 0:45:52. Average speed was 14.4 mph; maximum speed was 25.3 mph. Average power was 83 watts; maximum power was 200 watts.
  • Thursday’s Recovery-Endurance Blend workout was 13.18 miles in 1:01:02. Average speed was 13.0 mph; maximum speed was 14.6 mph. Average power was 58 watts; maximum power was 81 watts.
  • Friday’s Long & Moderate Ride plus Short Tempo & Speed Intervals workout was 9.31 miles in 0:39:04. Average speed was 14.3 mph; maximum speed was 17.3 mph. Average power was 74 watts; maximum power was 152 watts.
  • Saturday’s Pre-Event Ride workout was 9.25 miles in 0:42:03. Average speed was 13.2 mph; maximum speed was 17.1 mph. Average power was 63 watts; maximum power was 138 watts.
  • Sunday’s Long & Moderate Warmup workout was 9.31 miles in 0:39:02. Average speed was 14.3 mph; maximum speed was 17.2 mph. Average power was 74 watts; maximum power was 152 watts.
  • Sunday’s Virtual Garden Prairie Time Trial Race was 11.26 miles in 0:39:56. Average speed was 16.9 mph; maximum speed was 26.8 mph. Average power was 119 watts; maximum power was 300 watts.

BY THE NUMBERS:

  • Total Distance: 91.14 mi
  • Longest Ride: 15.82 mi
  • Total Time for Week: 7:14:02 (h:m:s)
  • Avg Speed: 14.1 mph
  • Max Speed: 26.8 mph
  • Avg Power: 74 watts
  • Max Power: 300 watts
  • Calories: 1,945 C
  • Avg Weight: 174.1
  • Chronic Training Load: 55 (-1)