Feb232025February 23, 2025March 9, 2025by Masters TTRacer

Results of 1st Time Trial Speed Test

Posted in Training Reports

FOUNDATION 3.3 TRAINING REPORT (02/17 – 02/23)

HIGHLIGHTS: With still 22 weeks left before the National Senior Games time trials at the end of July, it is not too early to see what the past 22 weeks of training have accomplished. My goal is to average 20+ miles per hour for the 5 km (3.1 miles) and 10 km (6.2 miles) races. I know of only one possible competitor in my age-group. His average speed for 10 km two years ago was only 13.57 mph. He was faster four years ago in the 5 km race at 16.28 mph.

With no information on the race course(s) in Des Moines, I selected one of the shorter (15 km/9.23 miles) and flatter (157 feet) courses I’ve raced both live before my accident and virtually afterwards. I raced the Maple Park, IL, course live in 2020 and 2021 on my time trial bike at average speeds in excess of 21 mph. Last year, I raced the same course virtually twice at average speeds of 18.25 mph and 19.59 mph.

Today, I rode a tightly controlled virtual effort focused on keeping my heart rate at, or slightly above, my functional threshold of 100 beats per minute (bpm) for the first two-thirds of the race. For the final third of the race, I increased my effort to 113 bpm, above my VO2max threshold of 106 bpm. I didn’t worry about my power numbers which averaged 139 watts, well above my functional threshold power of 105 watts. and hit a maximum of 256 watts. I finished in 0:30:52 with an average speed of 18.0 mph and a maximum speed of 22.6 mph. Overall, a satisfactory first time trial speed test even if this week’s mileage total of 93.30 miles stopped my consecutive string of 100+ mile weeks at 14 weeks.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. I completed one of two strength workouts this week.

DETAILS:

  • Monday’s Recovery-Endurance Blend workout was 14.49 miles in 1:04:02. Average speed was 13.6 mph; maximum speed was 15.4 mph. Average power was 69 watts; maximum power was 105 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
  • Tuesday’s Fast Pedals Intervals (3 x 4 x 1/1 minutes) workout was 12.31 miles in 0:54:03. Average speed was 13.7 mph; maximum speed was 15.6 mph. Average power was 70 watts; maximum power was 106 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout was 13.03 miles in 0:55:12. Average speed was 14.2 mph; maximum speed was 15.9 mph. Average power was 76 watts; maximum power was 103 watts.
  • Thursday’s Recovery-Endurance Blend workout was 13.08 miles in 1:01:02. Average speed was 12.9 mph; maximum speed was 14.2 mph. Average power was 60 watts; maximum power was 82 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Friday’s Pre-Event Ride workout was 9.25 miles in 0:42:02. Average speed was 13.2 mph; maximum speed was 16.9 mph. Average power was 66 watts; maximum power was 136 watts.
  • Saturday’s Endurance Miles-“Kitchen Sink” Ride workout was 12.61 miles in 0:55:04. Average speed was 13.7 mph; maximum speed was 16.9 mph. Average power was 71 watts; maximum power was 138 watts.
  • Sunday’s Pre-Event Ride workout was 9.29 miles in 0:42:05. Average speed was 13.2 mph; maximum speed was 16.7 mph. Average power was 66 watts; maximum power was 142 watts.
  • Sunday’s Virtual Maple Park Time Trial race was 9.24 miles in 0:30:50. Average speed was 18.0 mph; maximum speed was 22.6 mph. Average power was 139 watts; maximum power was 256 watts.

BY THE NUMBERS:

  • Total Distance: 93.30 mi
  • Longest Ride: 14.49 mi
  • Total Time for Week: 7:29:22 (h:m:s)
  • Avg Speed: 13.8 mph
  • Max Speed: 22.6 mph
  • Avg Power: 77 watts
  • Max Power: 256 watts
  • Calories: 2,010 C
  • Avg Weight: 177.4
  • Chronic Training Load: 56 (-1)