May262024May 26, 2024May 26, 2024by Masters TTRacer

Resuming Outdoor Workouts After 2 Years

Posted in Training Reports

SPECIALIZED 1.1 TRAINING REPORT (05/20 – 05/26)

HIGHLIGHTS: There were three major developments this week. First, the triple age-group World Ultra Cycling Association/Guinness World Records attempt, originally scheduled for Friday, June 28, has been postponed to 2026, due to logistical issues. I am looking to move the attempt indoors at the Lexus Velodrome, Detroit, MI, only one of three indoor velodromes in the U.S.

Second, on Saturday, I moved my trike out of the basement and set up my smart trainer (and associated gear) in my garage. My garage, unlike my basement, is not climate controlled. I then went for my first outdoor ride on the local bike trails. It has been exactly one year, nine months, and 19 days since my last outdoor ride, a 19-kilometer time trial race in Harvard, IL. There was still a lot of tree debris on the trails from a damaging thunderstorm this past Wednesday. My overall impression was that the local bike trails are not trike-friendly.

Third, my training and competition schedule has shifted back to the local time trial series. My first, of nine, races is scheduled for next Sunday. It will be a 20-kilometer single-lap course that I’ve raced multiple times over the past four years. My full 2024 race schedule is here.

My Chronic Training Load (CTL) decreased by three points, from 64 to 61.

This week’s training included five workouts on the trike. No strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. The outdoor workouts’ data was captured with a Garmin Edge 530 computer (paired with a cadence and speed sensor), Garmin Vector 3 power pedals, and Wahoo TICKR heart rate monitor.

DETAILS:

  • Monday was a rest day.
  • Tuesday’s Sweet Spot Tempo Intervals (5 x 6/3 minutes) workout was 21.00 miles in 1:27:35. Average speed was 14.4 mph; maximum speed was 16.8 mph. Average power was 74 watts; maximum power was 121 watts.
  • Wednesday’s Foundation Miles workout was 14.15 miles in 1:00:13. Average speed was 14.1 mph; maximum speed was 15.3 mph. Average power was 71 watts; maximum power was 88 watts.
  • Thursday’s Endurance Miles-“Kitchen Sink” Ride workout was 12.67 miles in 0:54:01. Average speed was 14.1 mph; maximum speed was 17.0 mph. Average power was 71 watts; maximum power was 135 watts.
  • Friday was a rest day.
  • Saturday’s Foundation Miles workout was 17.88 miles in 1:47:48. Average speed was 9.95 mph; maximum speed was 23.8 mph. Average power was unavailable; maximum power was unavailable.
  • Sunday’s Foundation Miles workout was 28.52 miles in 2:00:09. Average speed was 14.2 mph; maximum speed was 21.2 mph. Average power was 73 watts; maximum power was unavailable.

BY THE NUMBERS:

  • Total Distance: 94.22 mi
  • Longest Ride: 28.52 mi
  • Total Time for Week: 7:09:36 (h:m:s)
  • Avg Speed: 13.2 mph
  • Max Speed: 23.8 mph
  • Avg Power: 59 watts
  • Max Power: 155 watts
  • Calories: 1,528 C
  • Avg Weight: 170.8
  • Chronic Training Load: 61 (-3)