Aug112024August 11, 2024August 11, 2024by Masters TTRacer

No Personal Bests Due to Steep Grades

Posted in Training Reports

SPECIALIZED 3.4 TRAINING REPORT (08/05 – 08/11)

HIGHLIGHTS: My fifth virtual race effort was on the 12-mile loop around the Bong Recreation Area, Kansasville, WI. I had attempted this race in-person back on Sunday, June 2nd. But I had to abandoned when I discovered that rumble strips had been added to the shoulder of the roads. This virtual effort, unlike the previous several courses, yielded no personal bests. This was due to the 377 feet of climbing, the most of any of the virtual time trial courses I’m racing this season. There were eight short, but steep, grades, including one at 2.7%, two at 3.9%, one at 5.5%, one at 5.7%, two at 7.0%, and one at 8.8%. They cut my speed to single digits.

My Chronic Training Load (CTL) increased to 56. 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-Endurance Blend Mixed workout was 14.50 miles in 1:04:03. Average speed was 13.6 mph; maximum speed was 15.6 mph. Average power was 65 watts; maximum power was 95 watts. The 45-minute strength routine was a mix of upper body and core exercises with strength machines was cancelled.
  • Tuesday’s Stomps Intervals (5 x 15 seconds/4 minutes + 4 x 4/4 minutes) workout was 17.47 miles in 1:14:00. Average speed was 14.2 mph; maximum speed was 18.8 mph. Average power was 72 watts; maximum power was 240 watts.
  • Wednesday’s 17-Minute Time Trial Warmup workout was 4.01 miles in 0:17:01. Average speed was 14.1 mph; maximum speed was 17.6 mph. Average power was 73 watts; maximum power was 154 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout on Sunday’s Bong Course was 12.01 miles in 0:52:34. Average speed was 13.7 mph; maximum speed was 26.5 mph. Average power was 81 watts; maximum power was 261 watts.
  • Thursday’s Recovery-Endurance Blend workout was 13.44 miles in 1:01:00. Average speed was 13.2 mph; maximum speed was 14.4 mph. Average power was 60 watts; maximum power was 77 watts.
  • Friday’s Long & Moderate Warmup plus Short Tempo & Speed Intervals workout was 9.43 miles in 0:39:12. Average speed was 14.4 mph; maximum speed was 17.6 mph. Average power was 76 watts; maximum power was 167 watts. The 30-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Saturday’s Pre-Event Ride workout was 9.51 miles in 0:42:02. Average speed was 13.6 mph; maximum speed was 17.2 mph. Average power was 66 watts; maximum power was 142 watts.
  • Sunday’s Long & Moderate Warmup plus Short Tempo & Speed Intervals workout was 9.43 miles in 0:39:02. Average speed was 14.5 mph; maximum speed was 17.2 mph. Average power was 76 watts; maximum power was 150 watts.
  • Sunday’s Virtual Bong Time Trial Race was 12.01 miles in 0:43:39. Average speed was 16.5 mph; maximum speed was 27.5 mph. Average power was 119 watts; maximum power was 335 watts.

BY THE NUMBERS:

  • Total Distance: 101.80 mi
  • Longest Ride: 17.47 mi
  • Total Time for Week: 7:42:33 (h:m:s)
  • Avg Speed: 14.1 mph
  • Max Speed: 27.5 mph
  • Avg Power: 76 watts
  • Max Power: 335 watts
  • Calories: 2,067 C
  • Avg Weight: 175.5
  • Chronic Training Load: 56 (+2)