PREPARATION 1.4 (05/22 – 05/28) TRAINING REPORT
No further details about the National Senior Games 10 kilometer (km) time trial course were released this week. After conferring with my coach on Tuesday, we decided to substitute 5 km and 10 km virtual courses I raced in 2019-2020 at Wisconsin Senior Olympics. On Saturday, I completed Race Rehearsal #2 on the 5 km (3.18 mile) virtual course in 0:10:37 at 17.9 mph. On Sunday, I completed Race Rehearsal #3 on the 10 km (6.44 mile) virtual course in 0:21:57 at 17.6 mph. These times were considerably slower than my previous victories on these courses at 22-24 mph, illustrating the difference in speed between my standard time trial bike and my current racing recumbent trike.
HIGHLIGHTS: All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.
DETAILS:
- Tuesday’s Recovery Endurance Blend (2 x 10 minutes) Interval workout was 10.09 miles in 0:45:02. Average speed was 13.4 mph; maximum speed was 15.4 mph. Average power was 60 watts; maximum power was 86 watts.
- Wednesday’s Foundation (4 x 6 minutes) Intervals workout was 15.82 miles in 1:10:32. Average speed was 13.5 mph; maximum speed was 15.5 mph. Average power was 60 watts; maximum power 97 watts.
- Thursday’s Endurance Miles workout was 15.82 miles in 1:13:23. Average speed was 12.9 mph; maximum speed was 13.5 mph. Average power was 54 watts; maximum power was 64 watts.
- Friday’s Long & Moderate Warmup workout was 10.02 miles in 0:41:31. Average speed was 14.5 mph; maximum speed was 17.5 mph. Average power was 72 watts; maximum power was 151 watts.
- Saturday’s Race Rehearsal #2 was 3.18 miles in 0:10:37. Average speed was 17.9 mph; maximum speed was 23.4 mph. Average power was 125 watts; maximum power was 208 watts.
- Sunday’s Race Rehearsal #3 was 6.44 miles in 0:21:57. Average speed was 17.6 mph; maximum speed was 23.0 mph. Average power was 120 watts; maximum power was 236 watts.
BY THE NUMBERS:
- Total Distance: 87.75 mi
- Longest Ride: 15.82 mi
- Total Time for Week: 6:46:02 (h:m:s)
- Avg Speed: 14.0 mph
- Max Speed: 23.4 mph
- Avg Power: 74 watts
- Max Power: 236 watts
- Calories: 1,651 C
- Avg Weight: 170.2