Results for 3rd (Final) Rehearsal Races

PREPARATION 5.3 REPORT (08/10 – 08/16)

HIGHLIGHTS: Since I will not be racing in-person at the Wisconsin Masters Games (WMG) time trial races on Tuesday, September 1, and Wednesday, September 2, my aim for this third and final set of rehearsal races was to attempt to improve on my previous elapsed time/average speed for the 10 kilometer (6.30 miles) and the 5 kilometer (3.11 miles) courses.

Saturday’s 17-minute warmup routine was completed successfully. I completed the 10 kilometer (6.30 miles) course in 0:21:14 at 17.8 mph average. This was 23 seconds and 0.3 mph slower than my results on the second rehearsal effort two weeks ago.

Sunday’s longer 40-minute warmup routine was completed successfully. My race results were almost identical to my second rehearsal effort two weeks ago: 0:10:24 versus 0:10:21; 18.1 mph versus 18.2. Maximum speed was faster: 22.7 mph versus 22.5 mph. Maximum power was higher: 355 watts versus 298 watts. Intensity factor was lower: 1.09 (109 percent) versus 1.11 (111 percent).

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

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s 3-Step Accelerations (3 x 3/2/1 minutes) workout was 17.64 miles in 1:08:00. Average speed was 15.6 mph; maximum speed was 19.4 mph. Average power was 93 watts; maximum power was 155 watts.
• Wednesday’s Recovery-Endurance Blend workout was 14.78 miles in 1:01:00. Average speed was 14.5 mph; maximum speed was 16.7 mph. Average power was 77 watts; maximum power was 112 watts. A 30-minute strength training with resistance bands workout was completed.
• Thursday was a rest day off the bike.
• Friday’s Endurance Miles – “Coffee Shop Ride” workout was 20.67 miles in 1:30:00. Average speed was 13.8 mph; maximum speed was 21.0 mph. Average power was 68 watts; maximum power was 78 watts. A 30-minute strength training with resistance bands workout was completed.
• Saturday’s 17-Minute Time Trial Warmup was 4.42 miles in 0:16:50. Average speed was 15.8 mph; maximum speed was 19.5 mph. Average power was 97 watts; maximum power was 189 watts.
• Saturday’s 10-Kilometer race rehearsal was 6.30 miles in 0:21:14. Average speed was 17.8 mph; maximum speed was 23.8 mph. Average power was 140 watts; maximum power was 314 watts.
• Sunday’s 40-Minute Time Trial Warmup was 10.23 miles in 0:39:00. Average speed was 15.7 mph; maximum speed was 19.1 mph. Average power was 97 watts; maximum power was 191 watts.
• Sunday’s 5-Kilometer race rehearsal was 3.13 miles in 0:10:24. Average speed was 18.1 mph; maximum speed was 22.7 mph. Average power was 150 watts; maximum power was 355 watts.

BY THE NUMBERS:

• Total Distance: 77.18 mi
• Longest Ride: 20.67 mi
• Total Time for Week: 6:06:28 (h:m:s)
• Avg Speed: 15.1 mph
• Max Speed: 23.8 mph
• Avg Power: 103 watts
• Max Power: 355 watts
• Calories: 1,957 C
• Avg Weight: 173.6
• Chronic Training Load: 47 (-2)