Aug312025August 31, 2025August 31, 2025by Masters TTRacer

5,000+ Training/Racing Miles Reached

Posted in Training Reports

FOUNDATION 1.1 REPORT (08/25 – 08/31)

HIGHLIGHTS: With three weeks left in the 2024-2025 training/racing season, I’m still optimistic that I can log a total of 5,300+ miles, only a couple of hundred miles less than last year, despite the week off the bike.

The last time I was off the bike for at least a week was four years ago after my neck /spine injuries from being struck by a kid on a rental scooter. I was anxious to resume training but acknowledged the necessary caution while the three incisions in my groin healed. Accordingly, my coach’s workouts this week focused on recovery/endurance efforts of less than an hour. She also added a day completely off the bike on Thursday.

Next week, we are resuming 45-minute leg strength workouts on Monday and Wednesday. She is adding a third strength workout on Friday focused on five balance exercises.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. No strength workouts were completed.

DETAILS:

  • Monday’s Endurance Miles – “Coffee Shop Ride” workout was 8.94 miles in 0:40:00. Average speed was 13.4 mph; maximum speed was 13.8 mph. Average power was 64 watts; maximum power was 75 watts.
  • Tuesday’s Recovery-Endurance Blend workout was 8.05 miles in 0:35:00. Average speed was 13.8 mph; maximum speed was 15.2 mph. Average power was 69 watts; maximum power was 100 watts.
  • Wednesday’s Endurance Miles – “Coffee Shop Ride” workout was 9.08 miles in 0:40:00. Average speed was 13.6 mph; maximum speed was 14.1 mph. Average power was 67 watts; maximum power was 82 watts.
  • Thursday was a rest day off the bike.
  • Friday’s Recovery-Endurance Blend workout was 7.36 miles in 0:31:00. Average speed was 14.3 mph; maximum speed was 15.7 mph. Average power was 75 watts; maximum power was 119 watts.
  • Saturday’s Endurance Miles – “Kitchen Sink” workout was 11.22 miles in 0:47:47. Average speed was 15.3 mph; maximum speed was 18.8 mph. Average power was 89 watts; maximum power was 175 watts.
  • Sunday’s Foundation Miles-Cadence workout was 15.01 miles in 1:02:32. Average speed was 14.4 mph; maximum speed was 17.6 mph. Average power was 76 watts; maximum power was 138 watts.

BY THE NUMBERS:

  • Total Distance: 59.66 mi
  • Longest Ride: 15.01 mi
  • Total Time for Week: 4:16:19 (h:m:s)
  • Avg Speed: 14.0 mph
  • Max Speed: 18.8 mph
  • Avg Power: 73 watts
  • Max Power: 175 watts
  • Calories: 1,071 C
  • Avg Weight: 178.4
  • Chronic Training Load: 32 (-2)