Nov242024November 24, 2024November 24, 2024by Masters TTRacer

My Time Trial Bike Is Racing Again

Posted in Training Reports

PREPARATION 1.9 TRAINING REPORT (11/18 – 11/24)

HIGHLIGHTS: Back in April, I sold my Specialized Shiv time trial race bike to an aspiring IRONMAN triathlete. He vowed that the Shiv would race again. This past Sunday, he kept his word and completed the Arizona IRONMAN in Tempe, AZ. He finished the 112-mile bike course at an average speed of almost 19 mph. This is much farther than I ever raced this bike. He texted me a photo during the race with the caption “The Shiv races again! She’s a great bike!” I felt the same way when I was racing the Shiv before my accident. I wished him continued success in the years and IRONMAN races to come.

It has been a week since my expert trike fitting with Craig Watson. I’m happy to report that the fitting totally eliminated my lingering knee pain. The only issue remaining is heel scraping, which can be remedied by a combination of shorter crank arms and a shoe with the cleat in the middle of the sole, like a mountain bike shoe.

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 Recovery-Endurance Blend workout was 13.20 miles in 0:57:02. Average speed was 13.9 mph; maximum speed was 16.8 mph. Average power was 73 watts; maximum power was 141 watts. The 45-minute strength routine was a mix of ropes, free weights, and bands.
  • Tuesday’s Endurance Miles-Coffee Shop Ride workout was 12.34 miles in 1:00:01. Average speed was 12.3 mph; maximum speed was 13.0 mph. Average power was 54 watts; maximum power was 69 watts.
  • Wednesday’s OverUnder Intervals (3 x 6 x 2/1/2/1 minutes) workout was 12.60 miles in 0:54:01. Average speed was 14.0 mph; maximum speed was 16.8 mph. Average power was 76 watts; maximum power was 136 watts. The 37-minute strength routine was a mix of strength machines, free weights, and rope exercises.
  • Thursday’s Recovery-Endurance Blend workout was 10.15 miles in 0:47:03. Average speed was 12.9 mph; maximum speed was 14.3 mph. Average power was 62 watts; maximum power was 82 watts.
  • Friday’s Fast Pedals Intervals (4 x 4 x 30/30 seconds) workout was 12.03 miles in 0:52:01. Average speed was 13.9 mph; maximum speed was 17.1 mph. Average power was 73 watts; maximum power was 149 watts. The 36-minute strength routine, a mix of strength machines and rope exercises, was cancelled.
  • Saturday’s Steady State Intervals (3 x 6/4 minutes) workout was 27.01miles in 1:58:28. Average speed was 13.7 mph; maximum speed was 16.5 mph. Average power was 70 watts; maximum power was 121 watts.
  • Sunday’s Endurance Ladder Intervals (8 x 8/1 minutes) workout was 22.81 miles in 1:43:33. Average speed was 13.2 mph; maximum speed was 15.0 mph. Average power was 64 watts; maximum power was 92 watts.

BY THE NUMBERS:

  • Total Distance: 110.12 mi
  • Longest Ride: 27.01 mi
  • Total Time for Week: 9:34:09 (h:m:s)
  • Avg Speed: 13.4 mph
  • Max Speed: 17.1 mph
  • Avg Power: 67 watts
  • Max Power: 149 watts
  • Calories: 2,449 C
  • Avg Weight: 176.1
  • Chronic Training Load: 53 (+1)