Jun212026June 21, 2026June 21, 2026by Masters TTRacer

Preparations Complete for Virtual Race #4

Posted in Training Reports

PREPARATION 3.4 REPORT (06/15 – 06/21)

HIGHLIGHTS: I completed preparations for next week’s fourth virtual race, the third on the Maple Park, IL, course. My goal is to increase my average speed to exceed 19 mph with a time around 29 minutes flat. To accomplish this, I’ve increased my weekly mileage over the past two weeks to roughly 126 miles. At the same time, my weight has continued to slowly drop. A month ago, I was recording daily weights over 178 pounds. The last two days, my weight has been steady at 174.6 pounds. More importantly, my calorie burn this week reached 3,164 calories, only 336 calories short of the 3,500 calories required to burn a pound of fat.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Three strength workouts with resistance bands were completed.

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Sweet Spot Tempo with Speed Intervals workout was 15.51 miles in 0:57:00. Average speed was 16.3 mph; maximum speed was 20.0 mph. Average power was 105 watts; maximum power was 217 watts.
  • Wednesday’s Recovery-Endurance Blend Mixed workout was 16.32 miles in 1:04:00. Average speed was 15.3 mph; maximum speed was 18.5 mph. Average power was 90 watts; maximum power was 131 watts. A 30-minute strength training with resistance bands workout was completed.
  • Thursday’s Foundation Miles/Aerobic Tempo Blended workout was 18.85 miles in 1:11:00. Average speed was 15.9 mph; maximum speed was 20.0 mph. Average power was 98 watts; maximum power was 174 watts.
  • Friday’s Recovery with Fast Pedals workout was 17.52 miles in 1:15:00. Average speed was 14.0 mph; maximum speed was 27.9 mph. Average power was 74 watts; maximum power was 124 watts. A 30-minute strength training with resistance bands workout was completed.
  • Saturday’s Foundation Miles Intervals (4 x 10/4 minutes) workout was 19.79 miles in 1:19:00. Average speed was 15.0 mph; maximum speed was 19.5 mph. Average power was 85 watts; maximum power was 136 watts.
  • Saturday’s Foundation/Aerobic workout was 18.32 miles in 1:11:00. Average speed was 15.5 mph; maximum speed was 19.3 mph. Average power was 93 watts; maximum power was 145 watts.
  • Sunday’s Flat Sprints Intervals (4 x 4/4 minutes) workout was 20.50 miles in 1:21:10. Average speed was 15.2 mph; maximum speed was 19.3 mph. Average power was 86 watts; maximum power was 300 watts. A 30-minute strength training with resistance bands workout was completed.

BY THE NUMBERS:

  • Total Distance: 126.81 mi
  • Longest Ride: 20.50 mi
  • Total Time for Week: 9:48:11 (h:m:s)
  • Avg Speed: 15.3 mph
  • Max Speed: 27.9 mph
  • Avg Power: 90 watts
  • Max Power: 300 watts
  • Calories: 3,164 C
  • Avg Weight: 175.2
  • Chronic Training Load: 48 (+2)