Aug022026August 2, 2026August 2, 2026by Masters TTRacer

More Mixed Results for 2nd Rehearsal Weekend

Posted in Training Reports

PREPARATION 5.1 REPORT (07/26 – 08/02)

HIGHLIGHTS: The aim of this second 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) course and improve my average speed for the 5 kilometer (3.11 miles) course.

Saturday’s 17-minute warmup routine was completed successfully. I completed the baseline effort on the 10 kilometer (6.30 miles) course in 0:20:51 at 18.1 mph average. This was only a fraction slower than my average speed on the shorter 5 kilometer (3.13 miles) course of 18.2 mph.

Sunday’s 17-minute warmup routine was completed with almost identical metrics to Saturday’s warmup. Unfortunately, my race results were slightly poorer. My time (0:10:21) and average speed (18.2 mph) were fractionally slower than the first rehearsal result. Maximum speed was slower: 22.5 mph versus 23.0 mph. Maximum power was lower: 298 watts versus 384 watts. Intensity factor was lower: 1.11 (111 percent) versus 1.12 (112 percent).

This coming week, I am going to get a firsthand look at the course in my car. I’m not going to bring my trike for safety reasons.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. No 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 17.81 miles in 1:08:00. Average speed was 15.7 mph; maximum speed was 20.2 mph. Average power was 97 watts; maximum power was 173 watts.
  • Wednesday’s Recovery-Endurance Blend workout was 14.78 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 105 watts.
  • Thursday’s Foundation Intervals (8 x 5/1 minutes) workout was 19.94 miles in 1:20:00. Average speed was 15.0 mph; maximum speed was 18.2 mph. Average power was 83 watts; maximum power was 128 watts.
  • Friday’s Endurance Miles – “Coffee Shop Ride” workout was 16.9 miles in 1:10:00. Average speed was 13.8 mph; maximum speed was 15.9 mph. Average power was 67 watts; maximum power was 81 watts.
  • Saturday’s 17-Minute Time Trial Warmup was 4.45 miles in 0:16:50. Average speed was 15.9 mph; maximum speed was 19.7 mph. Average power was 99 watts; maximum power was 206 watts.
  • Saturday’s 10-Kilometer race rehearsal was 6.30 miles in 0:20:51. Average speed was 18.1 mph; maximum speed was 23.9 mph. Average power was 145 watts; maximum power was 321 watts.
  • Sunday’s 17-Minute Time Trial Warmup was 4.43 miles in 0:16:50. Average speed was 15.8 mph; maximum speed was 19.3 mph. Average power was 97 watts; maximum power was 215 watts.
  • Sunday’s 5-Kilometer race rehearsal was 3.13 miles in 0:10:21. Average speed was 18.2 mph; maximum speed was 22.5 mph. Average power was 151 watts; maximum power was 298 watts.

BY THE NUMBERS:

  • Total Distance: 86.94 mi
  • Longest Ride: 19.94 mi
  • Total Time for Week: 5:43:52 (h:m:s)
  • Avg Speed: 15.2 mph
  • Max Speed: 23.9 mph
  • Avg Power: 102 watts
  • Max Power: 321 watts
  • Calories: 1,754 C
  • Avg Weight: 173.5
  • Chronic Training Load: 47 (-2)
Tags: