Only 40 Weeks Until National Senior Games
PREPARATION 1.4 TRAINING REPORT (10/14 – 10/20)
HIGHLIGHTS: The National Senior Games organizers recently announced the dates for the two time trial cycling events that I plan to compete in my age-group with my trike. The 5 kilometer (3.1 miles) time trial is scheduled for Wednesday, July 30, 2025. The 10 kilometer (6.2 miles) time trial is scheduled for Thursday, July 31, 2025.
Online Early Registration is scheduled to open on Tuesday, October 29, 2024. The registration deadline is Thursday, May 15, 2025. No cycling venue information is expected until Spring, which makes booking a hotel room nearby impossible at this time.
Another concern that has not yet been addressed is notifying prospective competitors in the recumbent trike category that “pedal-assist” motors are prohibited. I can guarantee with 100% certainty that one or more competitors will show up with “motorized” recumbent trikes expecting to compete if the organizers do not explictly ban them.
This week’s workouts were recovery-oriented as part of my normal four-week cycle. Hence, the reduced workout times and total weekly miles. My Chronic Training Load (CTL) dropped to 51.
This week’s training included seven workouts on the trike, plus three 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 Endurance Miles workout was 9.20 miles in 0:41:01. Average speed was 13.5 mph; maximum speed was 16.6 mph. Average power was 68 watts; maximum power was 157 watts. The 45-minute strength routine was a mix of ropes, free weights, and bands.
- Tuesday’s Foundation Miles workout was 12.39 miles in 0:59:02. Average speed was 12.6 mph; maximum speed was 14.3 mph. Average power was 58 watts; maximum power was 81 watts.
- Wednesday’s Power Intervals workout was 11.46 miles in 0:50:01. Average speed was 13.7 mph; maximum speed was 16.8 mph. Average power was 71 watts; maximum power was 127 watts. The 37-minute strength routine was a mix of strength machines, free weights, and rope exercises.
- Thursday’s Endurance Miles-Coffee Shop Ride workout was 12.50 miles in 1:00:03. Average speed was 12.5 mph; maximum speed was 13.1 mph. Average power was 56 watts; maximum power was 63 watts.
- Friday’s Fast Pedals Intervals workout was 12.20 miles in 0:52:02. Average speed was 14.1 mph; maximum speed was 17.6 mph. Average power was 76 watts; maximum power was 159 watts. The 36-minute strength routine was a mix of strength machines and rope exercises.
- Saturday’s Foundation/Aerobic Miles workout was 15.58 miles in 1:08:10. Average speed was 13.7 mph; maximum speed was 15.0 mph. Average power was 70 watts; maximum power was 104 watts.
- Sunday’s Endurance Miles workout was 17.81 miles in 1:21:02. Average speed was 13.2 mph; maximum speed was 15.0 mph. Average power was 64 watts; maximum power was 96 watts.
BY THE NUMBERS:
- Total Distance: 91.14 mi
- Longest Ride: 17.81 mi
- Total Time for Week: 8:49:21 (h:m:s)
- Avg Speed: 13.3 mph
- Max Speed: 17.6 mph
- Avg Power: 66 watts
- Max Power: 159 watts
- Calories: 2,335 C
- Avg Weight: 175.6
- Chronic Training Load: 51 (-2)