May042025May 4, 2025May 4, 2025by Masters TTRacer

Des Moines Time Trial Courses Revealed

Posted in Training Reports

FOUNDATION 6.1 TRAINING REPORT (04/28 – 05/04)

HIGHLIGHTS: Earlier this week, National Senior Games revealed the Des Moines, IA, courses for the cycling time trials and road races. The first time trial event, on Wednesday, July 30, is the 5 kilometer/3.1 mile point-to-point course. No steep elevation changes, but a number of gradual inclines. The key will be maintaining a steady pace until the incline just past the halfway point. Then, accelerating over the final mile through the finish line. I’m expecting a finishing time in less than 10 minutes at 18+ mph average.


The second time trial event, the 10 kilometer/6.2 mile out-and-back course, on Thursday, July 31, will be fast on the inbound leg. The key will be maintaining a steady pace outbound around threshold. Then, accelerating steadily inbound through the finish line. I’m expecting a finishing time of less than 20 minutes at 18+ mph average.


These two courses were recorded with the “Ride with GPS” application. Unfortunately, I’ve been unsuccessful uploading the two course files (in any of eight different formats) into Rouvy so I can train on the courses virtually. I was able to view the courses using Google Street View. Long sight lines of the roadway show the gradual elevation changes.

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

DETAILS:

  • Monday’s Long and Moderate Warmup workout was 9.56 miles in 0:39:03. Average speed was 14.7 mph; maximum speed was 18.6 mph. Average power was 83 watts; maximum power was 215 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
  • Monday’s Virtual 5 Kilometer Time Trial effort was 3.15 miles in 0:10:45. Average speed was 17.6 mph; maximum speed was 19.7 mph. Average power was 133 watts; maximum power was 255 watts.
  • Tuesday’s Long and Moderate Warmup workout was 9.62 miles in 0:39:02. Average speed was 14.8 mph; maximum speed was 18.0 mph. Average power was 84 watts; maximum power was 183 watts.
  • Tuesday’s Virtual 10 Kilometer Time Trial effort was 6.21 miles in 0:21:34. Average speed was 17.3 mph; maximum speed was 18.1 mph. Average power was 124 watts; maximum power was 142 watts.
  • Wednesday’s Recovery Miles with Fast Pedals workout was 11.52 miles in 0:50:22. Average speed was 13.7 mph; maximum speed was 16.0 mph. Average power was 70 watts; maximum power was 114 watts.
  • Thursday’s Endurance Miles (3 x 12/6 minutes) workout was 16.10 miles in 1:10:03. Average speed was 13.8 mph; maximum speed was 15.8 mph. Average power was 71 watts; maximum power was 113 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Friday’s Recovery-Endurance Blend workout was 11.01 miles in 0:47:07. Average speed was 14.0 mph; maximum speed was 15.9 mph. Average power was 74 watts; maximum power was 121 watts.
  • Saturday’s Sweet Spot Tempo (3 x 10/5 minutes) workout was 14.39 miles in 1:05:04. Average speed was 13.3 mph; maximum speed was 16.3 mph. Average power was 64 watts; maximum power was 145 watts.
  • Sunday’s Foundation Miles workout was 29.03 miles in 2:00:04. Average speed was 14.5 mph; maximum speed was 21.5 mph. Average power was 80 watts; maximum power was 178 watts.

BY THE NUMBERS:

  • Total Distance: 110.59 mi
  • Longest Ride: 29.03 mi
  • Total Time for Week: 8:28:04 (h:m:s)
  • Avg Speed: 14.3 mph
  • Max Speed: 21.5 mph
  • Avg Power: 87 watts
  • Max Power: 255 watts
  • Calories: 2,388 C
  • Avg Weight: 176.7
  • Chronic Training Load: 46 (+1)