Sep292024September 29, 2024October 6, 2024by Masters TTRacer

1st Week’s Training to Start New Season

Posted in Training Reports

PREPARATION 1.1 TRAINING REPORT (09/23 – 09/29)

HIGHLIGHTS: The start of the new season features changes to my cycling and strength training. The cycling training for October and November will focus on fast pedals, one-legged pedal drills, high cadence, and some speed interval workouts. Strength training for October and November will focus on muscular endurance and stability/range-of-motion exercises for upper/lower/core body.

On a personal note, my coach lives in the Ashville, NC, area hit by Hurricane Helene. I contacted her by text message yesterday to see if she was safe. Her response: “Hi..yes! But trees power lines down everywhere..no electricity still have water…cutting up trees and waiting on power company..lots of flooding below us in the valley…it is like a war zone…” In view of her lack of internet access, she said to start repeating this week’s workouts until she’s back online with next week’s workouts.

My Chronic Training Load (CTL) was decreased to 54. This week’s training included seven workouts on the trike. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Fast Pedals Intervals (4 x 60 seconds, 3 x 4 x 30/30 seconds, 2 x 4/2 minutes) workout was 15.87 miles in 1:07:01. Average speed was 14.2 mph; maximum speed was 17.1 mph. Average power was 73 watts; maximum power was 132 watts. The 45-minute strength routine – a mix of upper body and core exercises with strength machines – was cancelled.
  • Tuesday’s Recovery-Endurance Blend workout was 12.53 miles in 0:55:01. Average speed was 13.7 mph; maximum speed was 15.6 mph. Average power was 66 watts; maximum power was 96 watts.
  • Wednesday’s Steady State Intervals (3 x 2 x 4/1 minutes) workout was 17.54 miles in 1:14:03. Average speed was 14.2 mph; maximum speed was 17.1 mph. Average power was 73 watts; maximum power was 120 watts.
  • Thursday’s Endurance Miles-Coffee Shop Ride workout was 15.09 miles in 1:10:02. Average speed was 12.9 mph; maximum speed was 13.6 mph. Average power was 57 watts; maximum power was 68 watts.
  • Friday’s Foundation Miles-Potpourri workout was 12.59 miles in 0:59:02. Average speed was 12.8 mph; maximum speed was 14.7 mph. Average power was 56 watts; maximum power was 89 watts. The 32-minute strength routine – a mix of upper body and core exercises with bands and free weights – was cancelled.
  • Saturday’s Foundation Miles Intervals (5 x 10/4 minutes) workout was 20.05 miles in 1:29:13. Average speed was 13.5 mph; maximum speed was 15.3 mph. Average power was 64 watts; maximum power was 92 watts.
  • Sunday’s Endurance Tempo Blend Intervals (10 x 5/3 minutes) workout was 20.67 miles in 1:32:01. Average speed was 13.5 mph; maximum speed was 15.7 mph. Average power was 64 watts; maximum power was 104 watts.

BY THE NUMBERS:

  • Total Distance: 114.33 mi
  • Longest Ride: 20.67 mi
  • Total Time for Week: 8:26:23 (h:m:s)
  • Avg Speed: 13.5 mph
  • Max Speed: 17.1 mph
  • Avg Power: 65 watts
  • Max Power: 132 watts
  • Calories: 1,884 C
  • Avg Weight: 175.0
  • Chronic Training Load: 54 (-1)