Nov032024November 3, 2024November 3, 2024by Masters TTRacer

More Intense Workouts Completed

Posted in Training Reports

PREPARATION 1.6 TRAINING REPORT (10/28 – 11/03)

HIGHLIGHTS: While my total mileage was just under 100 miles, the main focus of this week’s workouts was the introduction of more intense tempo/race pace workouts on Monday, Wednesday, and Saturday. How much more intense were these particular workouts? My Training Zone Table (established in September 2023) is divided into six zones: Zone 1/Recovery, Zone 2/Endurance, Zone 3/Tempo, Zone 4 Threshold, Zone 5/VO2max, and Zone 6/Anaerobic Power.

Over the past four weeks, my non-Zone 1/Recovery workouts have focused on Zone 2/Endurance efforts with occasional Zone 3/Tempo workouts added. This week’s non-recovery workouts introduced Zone 4/Threshold intensity. This is race pace training at 16-18+ mph, my target average speed for next year’s National Senior Games time trial championship races.

This week’s training included seven workouts on the trike, plus three 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 Climbing Repeats Intervals (4 x 5/4 minutes) workout was 14.40 miles in 1:02:02. Average speed was 13.9 mph; maximum speed was 16.9 mph. Average power was 75 watts; maximum power was 133 watts. The 45-minute strength routine was a mix of ropes, free weights, and bands.
  • Tuesday’s Recovery-Endurance Blend workout was 10.01 miles in 0:47:21. Average speed was 12.7 mph; maximum speed was 14.1 mph. Average power was 59 watts; maximum power was 85 watts.
  • Wednesday’s Steady State Intervals (4 x 6/4 minutes) workout was 15.30 miles in 1:06:02. Average speed was 13.9 mph; maximum speed was 16.5 mph. Average power was 75 watts; maximum power was 119 watts. The 37-minute strength routine was a mix of strength machines, free weights, and rope exercises.
  • Thursday’s Foundation Miles-Potpourri workout was 12.38 miles in 0:59:01. Average speed was 12.6 mph; maximum speed was 14.4 mph. Average power was 58 watts; maximum power was 84 watts.
  • Friday’s Recovery-Endurance Miles workout was 6.59 miles in 0:31:02. Average speed was 12.7 mph; maximum speed was 14.2 mph. Average power was 60 watts; maximum power was 84 watts. The 36-minute strength routine was a mix of strength machines and rope exercises.
  • Saturday’s Steady State Intervals (3 x 8/4 minutes) workout was 18.30 miles in 1:17:01. Average speed was 14.3 mph; maximum speed was 16.6 mph. Average power was 78 watts; maximum power was 115 watts.
  • Sunday’s Endurance Miles-Negative Splits workout was 15.82 miles in 1:09:09. Average speed was 13.7 mph; maximum speed was 15.7 mph. Average power was 71 watts; maximum power was 123 watts.

BY THE NUMBERS:

  • Total Distance: 92.80 mi
  • Longest Ride: 18.30 mi
  • Total Time for Week: 8:49:38 (h:m:s)
  • Avg Speed: 13.5 mph
  • Max Speed: 16.9 mph
  • Avg Power: 68 watts
  • Max Power: 133 watts
  • Calories: 2,426 C
  • Avg Weight: 175.9
  • Chronic Training Load: 50 (-1)