Aug232020August 23, 2020August 23, 2020by Masters TTRacer

Championship Race Week Training Report

Posted in Training Reports

CHAMPIONSHIP RACE WEEK (08/17 – 08/23) TRAINING REPORT

HIGHLIGHTS: The aim for this week is to repeat as Wisconsin Senior Olympics age-group champion in the 10 KM and 5 KM time trials. Workouts on Monday, Friday, and Saturday were conducted indoors on a power trainer. The races on Tuesday and rides on Thursday and Sunday were conducted outdoors on local park roads or bike trails.

Monday’s workout was L4 Pre-Race Day Prep: 3 sets of 1 minute at 201 watts, followed by 1 minute recovery at 117 watts; 2 sets of 30 seconds at 212 watts, followed by 30 seconds at 318 watts. Average speed was 17.2 mph; maximum speed was 22.9 mph. Average power was 105 watts; maximum power was 357 watts.

Tuesday’s races were the Wisconsin Senior Olympics 10 KM and 5 KM Time Trial Age-Group Championships: Wisconsin Senior Olympics 10 KM Time Trial and Wisconsin Senior Olympics 5 KM Time Trial.

Thursday’s L2 Longer Ride was a 32.41 mile effort completed in 2:02:31. Average speed was 15.9 mph; maximum speed was 22.0 mph. Average power was 137 watts; maximum power was 533 watts.

Friday’s L5 VO2max 15/15 Pyramid Intervals: 3 sets of 6 repetitions of 15 seconds at 187 watts followed by 15 seconds at 265 watts, followed by 3 minutes recovery at 95 watts; 35 minutes endurance at 138-170 watts. Average speed was 19.3 mph; maximum speed was 29.5 mph. Average power was 140 watts; maximum power was 286 watts.

Saturday’s workout was L1 Active Recovery Undulations: 6 sets of 5 minutes at 85 watts followed by 5 minutes at 117 watts. Average speed was 16.9 mph; maximum speed was 26.6 mph. Average power was 100 watts; maximum power was 175 watts.

Sunday’s L4 FTP Intervals ride was a 27.22 mile effort completed in 1:41:50. Average speed was 16.1 mph; maximum speed was 23.3 mph. Average power was 138 watts; maximum power was 486 watts.

BY THE NUMBERS:

  • Total Distance: 131.71 mi
  • Longest Ride: 27.22 mi
  • Total Time for Week: 8:48:04 (h:m:s)
  • Avg Speed: 17.3 mph
  • Max Speed: 29.5 mph
  • Avg Power: 153 watts
  • Max Power: 547 watts
  • Calories: 3,811 C
  • Avg Weight: 168.7