Apr052026April 5, 2026April 5, 2026by Masters TTRacer

Preparation Completed for Virtual TT #1

Posted in Training Reports

PREPARATION 1.4 REPORT (03/30 – 04/05)

HIGHLIGHTS: Four weeks of race preparation have been completed. Next week is the lead up to the first virtual time trial, Maple Park #1, of the 2026 season. I have ridden this course five times before. The first time was on my standard time trial bike on September 22, 2019. That course was 14.7 kilometers (9.14 miles) and I finished in first place with a time of 0:25:21 with an average speed of 21.63 mph.

The second time was on my standard time trial bike on August 1, 2020. That course was 19 kilometers (11.80 miles) and I finished in second place with a time of 0:31:45 with an average speed of 22.35 mph.

The third time was on my standard time trial bike on September 20, 2020. That course was 16 kilometers (9.94 miles) and I finished in second place with a time of 0:27:25 with an average speed of 21.62 mph.

The fourth time was on my standard time trial bike on June 6, 2021. That course was 12 kilometers (7.45 miles) and I finished in fourth place with a time of 20 minutes flat with an average speed of 22.20 mph.

The fifth time was on my recumbent trike on August 6, 2022. The course was 19 kilometers (11.8 miles) and I finished in second place with a time of 45 minutes, 48 seconds with an average speed of 15.46 mph.

The virtual course next Sunday is 14.8 kilometers (9.24 miles), almost identical to the 14.7 kilometer (9.14 miles) course that I raced for the first time back on September 22, 2019.

It’s not likely that I will be able to match the 18.5 mph average in my second speed test on a flat velodrome course a month ago. This virtual Maple Park course features 157 feet of elevation gain. So, at the very least, I would like to set a baseline time of 0:33:36 (16.5 mph average). Since I will be racing this course four more times this season, four new personal records are a real possibility.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. One strength resistance and three standing abdominal workouts were completed.

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Time Trial – Steady State Intervals (4 x 6/4 minutes) workout was 16.84 miles in 1:05:00. Average speed was 15.5 mph; maximum speed was 18.9 mph. Average power was 94 watts; maximum power was 164 watts.
  • Wednesday’s Recovery – Endurance Blend workout was 6.77 miles in 0:30:00. Average speed was 13.6 mph; maximum speed was 18.2 mph. Average power was 68 watts; maximum power was 97 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Thursday’s Endurance Miles – “Kitchen Sink” workout was 14.35 miles in 0:54:00. Average speed was 15.9 mph; maximum speed was 20.7 mph. Average power was 99 watts; maximum power was 228 watts.
  • Friday’s Recovery – Endurance Miles Blend workout was 11.22 miles in 0:47:00. Average speed was 14.3 mph; maximum speed was 17.1 mph. Average power was 75 watts; maximum power was 115 watts. A 15-minute standing abdominal strength workout and a floor climbing effort were completed.
  • Saturday’s Sweet Spot Tempo Intervals (2 x 15/10 minutes) workout was 22.82 miles in 1:28:00. Average speed was 15.6 mph; maximum speed was 19.8 mph. Average power was 94 watts; maximum power was 141 watts.
  • Sunday’s Foundation Miles Medley (6 x 7/2 minutes) workout was 19.17 miles in 1:17:00. Average speed was 14.9 mph; maximum speed was 18.0 mph. Average power was 84 watts; maximum power was 122 watts. A 15-minute standing abdominal strength workout and a floor climbing effort were completed.

BY THE NUMBERS:

  • Total Distance: 91.53 mi
  • Longest Ride: 22.82 mi
  • Total Time for Week: 7:32:44 (h:m:s)
  • Avg Speed: 15.1 mph
  • Max Speed: 20.7 mph
  • Avg Power: 86 watts
  • Max Power: 228 watts
  • Calories: 2,384 C
  • Avg Weight: 176.8
  • Chronic Training Load: 38 (+1)