Jun022024June 2, 2024June 30, 2024by Masters TTRacer

Rumble Strips Made Race Course Too Dangerous

Posted in Training Reports

SPECIALIZED 1.2 TRAINING REPORT (05/27 – 06/02)

HIGHLIGHTS: This morning, I discovered that the last 4-mile segment of the 20 kilometer (12.1 miles) race course, a busy highway, now includes rumble strips on the left side of the shoulder. During previous races on this course, this wide shoulder, minus the rumble strips, offered a wide margin of safety from the traffic. Not now. My choices, if I was going to race, were either ride in the travel lane, holding up traffic, or ride to the far rightside of the shoulder with my right front tire plowing through gravel and dirt. After consulting with a county police officer assigned to the race, I decided I had a third option: go home and not put myself at risk. I went home and did not start.

Once I returned home and unpacked all my gear. I remounted my trike on my smart trainer in the garage. The ambient temperature was already at 80-degrees and climbing. But I was optimistic I could execute a virtual race warmup and a virtual race. I completed the warmup without incident. However, when I started the virtual race, my rear tire started to slip on the trainer roller as I powered up 4%+ inclines. I was never able to regain traction and abandoned the attempt at the 2-mile mark.

I ordered a trainer-specific tire for my rear wheel. Once I’ve swapped my race tire for the trainer tire, I will probably move my trike back to my climate-controlled basement for the rest of the year. The trainer tire is not suitable for outdoor rides. I will work with my coach to schedule a variety of virtual time trial races in preparation for National Senior Games in July, 2025.

My Chronic Training Load (CTL) decreased by two points, from 61 to 59.

This week’s training included nine workouts on the trike, plus two strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Foundation Miles workout was 14.79 miles in 1:10:02. Average speed was 12.7 mph; maximum speed was 13.7 mph. Average power was 55 watts; maximum power was 72 watts.
  • Tuesday’s 17-Minute Time Trial Warmup with 20-Minute Endurance workout was 10.84 miles in 0:45:03. Average speed was 14.4 mph; maximum speed was 17.5 mph. Average power was 75 watts; maximum power was 148 watts.
  • Wednesday’s Stomps Intervals (5 x 15 seconds/4 minutes; 4 x 4/4 minutes) workout was 17.27 miles in 1:14:38. Average speed was 13.9 mph; maximum speed was 17.8 mph. Average power was 69 watts; maximum power was 194 watts. The 45-minute strength routine was a mix of upper body and core exercises with ropes, hand weights, and bands.
  • Thursday’s 17-Minute Time Trial Warmup workout was 4.02 miles in 0:17:01. Average speed was 14.2 mph; maximum speed was 17.6 mph. Average power was 74 watts; maximum power was 155 watts.
  • Thursday’s Single Bong Time Trial Rehearsal workout was 12.0 miles in 0:50:18. Average speed was 14.3 mph; maximum speed was 26.6 mph. Average power was 87 watts; maximum power was 260 watts.
  • Friday’s Long and Moderate Warmup workout was 9.39 miles in 0:39:01. Average speed was 14.4 mph; maximum speed was 17.6 mph. Average power was 76 watts; maximum power was 155 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Saturday’s Pre-Event Ride: Short Tempo and Speed Intervals workout was 9.56 miles in 0:42:02. Average speed was 13.6 mph; maximum speed was 17.3 mph. Average power was 67 watts; maximum power was 139 watts.
  • Sunday’s 17-Minute Time Trial Warmup workout was 3.90 miles in 0:17:01. Average speed was 13.8 mph; maximum speed was 17.3 mph. Average power was 71 watts; maximum power was 148 watts.
  • Sunday’s Abbreviated Virtual Single Bong Time Trial Race was 1.94 miles in 0:07:24. Average speed was 15.7 mph; maximum speed was 26.9 mph. Average power was 109 watts; maximum power was 389 watts.

BY THE NUMBERS:

  • Total Distance: 83.70 mi
  • Longest Ride: 17.27 mi
  • Total Time for Week: 7:26:30 (h:m:s)
  • Avg Speed: 13.9 mph
  • Max Speed: 26.9 mph
  • Avg Power: 76 watts
  • Max Power: 389 watts
  • Calories: 2,018 C
  • Avg Weight: 170.1
  • Chronic Training Load: 59 (-2)