11th Consecutive 100+ Mile Week
FOUNDATION 2.3 TRAINING REPORT (01/20 – 01/26)
HIGHLIGHTS: Since the week of November 4-10, 2024, 11 weeks ago, I have been consistently logging 100+ mile weeks. In fact, I have been logging 110+ mile weeks for the past five weeks. This is part of the gradual buildup to my two time trial races at National Senior Games in July. Unlike my training for the aborted Guinness World Record attempts this past June, when I was logging 150-200+ mile weeks, there is no training advantage to repeat those high mileage weeks when the races are only 5 kilometers (3.1 miles) and 10 kilometers (6.2 miles). After this foundation cycle is completed in May, my training will turn to increasing my speed to 20+ mph average for the race distances.
All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application, plus two of the three strength workouts.
DETAILS:
- Monday’s Endurance Miles-“Kitchen Sink” workout was 10.01 miles in 0:45:09. Average speed was 13.3 mph; maximum speed was 16.5 mph. Average power was 66 watts; maximum power was 135 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
- Tuesday’s Sweet Spot Tempo Intervals (1 x 20/5 minutes, 3 x 8/3 minutes) workout was 18.67 miles in 1:18:02. Average speed was 14.4 mph; maximum speed was 16.3 mph. Average power was 80 watts; maximum power was 114 watts.
- Wednesday’s Foundation Miles-“Potpourri” workout was 12.47 miles in 0:59:02. Average speed was 12.7 mph; maximum speed was 14.4 mph. Average power was 58 watts; maximum power was 84 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
- Thursday’s Endurance Miles workout was 19.19 miles in 1:21:03. Average speed was 14.2 mph; maximum speed was 16.8 mph. Average power was 77 watts; maximum power was 126 watts.
- Friday’s Foundation Miles workout was 14.47 miles in 1:06:01. Average speed was 13.2 mph; maximum speed was 15.0 mph. Average power was 63 watts; maximum power was 97 watts. The 33-minute strength routine, a mix of strength machines and rope exercises, was cancelled.
- Saturday’s Sweet Spot Tempo Intervals (2 x 30/5 minutes) workout was 23.43 miles in 1:37:02. Average speed was 14.5 mph; maximum speed was 16.2 mph. Average power was 81 watts; maximum power was 115 watts.
- Sunday’s Foundation Miles Medley workout was 15.01 miles in 1:07:33. Average speed was 13.3 mph; maximum speed was 15.0 mph. Average power was 66 watts; maximum power was 97 watts.
BY THE NUMBERS:
- Total Distance: 113.25 mi
- Longest Ride: 23.43 mi
- Total Time for Week: 9:43:52 (h:m:s)
- Avg Speed: 13.8 mph
- Max Speed: 16.8 mph
- Avg Power: 70 watts
- Max Power: 135 watts
- Calories: 2,627 C
- Avg Weight: 175.6
- Chronic Training Load: 56 (+1)