May052024May 5, 2024May 5, 2024by Masters TTRacer

First laps on the velodrome track

Posted in Training Reports

PREPARATION 1.3 TRAINING REPORT (04/29 – 05/05)

HIGHLIGHTS: There were two significant highlights this week. The first was riding laps of the Ed Rudolph Velodrome on Thursday. I had the track all to myself due an approaching rain storm. On the plus side, I was able to access my steaming music application on my phone. No need for a separate music player. I’ve ordered a wireless cycling headset and battery booster. I was able to maintain a 15+ mph pace without any difficulty despite the corner banking being steeper than I expected.

On the negative side, I forgot to pair my power pedals with my Garmin Edge 530 computer. I had no power readings for any of the laps. I experienced some heel scraping while pedaling. My trike’s neck rest needs adjusting so it doesn’t interfere with my aero helmet. Lastly, the front end of the trike would slew to the left or right as I applied force to the pedals. I have a workaround that should tighten the steering. I will test it on my neighborhood bike paths.

The second highlight was the 223 miles logged in this portion of the block training. Add in the four hours scheduled for this coming Monday and the total miles will reach almost 280. I’ve not logged weekly mileage totals at this level since I competed in road races and criteriums back in 2001-2005.

My Chronic Training Load (CTL) jumped by seven points, from 57 to 64.

This week’s training included eight workouts on the trike, seven on the smart trainer and one on the velodrome track, 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 Miles workout was 12.95 miles in 1:00:01. Average speed was 12.9 mph; maximum speed was 13.4 mph. Average power was 57 watts; maximum power was 64 watts. The 45-minute strength routine was a mix of upper body and core exercises with ropes, hand weights, and bands.
  • Tuesday’s Aerobic Tempo Intervals (3 x 15/5 minutes) workout was 19.58 miles in 1:21:04. Average speed was 14.5 mph; maximum speed was 16.0 mph. Average power was 75 watts; maximum power was 100 watts.
  • Wednesday’s Aerobic Tempo Intervals (2 x 20/5 minutes) workout was 36.18 miles in 2:34:21. Average speed was 14.1 mph; maximum speed was 18.5 mph. Average power was 69 watts; maximum power was 102 watts.
  • Thursday’s workout was various tempo laps of the Ed Rudolph Velodrome, site of my record attempts on Friday, June 28.
  • Friday’s Endurance Ascending/Descending Ladder (9 x 10/2 minutes) workout was 26.44 miles in 1:54:11. Average speed was 13.9 mph; maximum speed was 16.1 mph. Average power was 68 watts; maximum power was 99 watts.
  • Saturday’s Endurance Ascending/Descending Ladder Intervals (4 x 5/1 minutes) workout #1 was 27.70 miles in 2:01:01. Average speed was 13.7 mph; maximum speed was 15.7 mph. Average power was 66 watts; maximum power was 93 watts.
  • Saturday’s Endurance Ascending/Descending Ladder Intervals (13 x 10/2 minutes) workout #2 was 41.54 miles in 3:01:00. Average speed was 13.8 mph; maximum speed was 15.3 mph. Average power was 66 watts; maximum watts was 94 watts.
  • Sunday’s Aerobic Tempo Intervals (3 x 15/5 minutes) workout was 56.37 miles in 4:04:02. Average speed was 13.9 mph; maximum speed was 15.8 mph. Average power was 67 watts; maximum power was 105 watts.

BY THE NUMBERS:

  • Total Distance: 222.92 mi
  • Longest Ride: 56.37 mi
  • Total Time for Week: 16:50:40 (h:m:s)
  • Avg Speed: 13.9 mph
  • Max Speed: 18.5 mph
  • Avg Power: 67 watts
  • Max Power: 105 watts
  • Calories: 4,031 C
  • Avg Weight: 168.2
  • Chronic Training Load: 64 (+7)