Jan042026January 4, 2026January 4, 2026by Masters TTRacer

2nd Recovery Week Completed

Posted in Training Reports

FOUNDATION 3.3 REPORT (12/29 – 01/04)

HIGHLIGHTS: This week was the second of two recovery weeks in the middle of the training plan for my triple inaugural Guinness World Record attempt in April. This week’s mileage increased by roughly 20 percent from 66.56 miles last week to 81.99 miles. Next week’s training should exceed 100+ miles.

My training year typically starts near the end of September. This season started on Monday, September 22. However, most of my training apps’ statistics follow a calendar year. One of them reported the following statistics for last year:

  • Activities: 432 (348 cycling, 84 strength)
  • Total Distance: 5,054.67 miles
  • Average Daily Distance: 11.70 miles
  • Maximum Daily Distance: 44.40 miles
  • Total Cycling Activity Time: 353:57:55 h:m:s
  • Average Speed: 14.3 mph
  • Maximum Speed: 36.6 mph
  • Average Power: 78 watts
  • Maximum Power: 456 watts

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Two strength resistance workouts were completed.

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Stomps Intervals (6 x 15/45 seconds) workout was 10.16 miles in 0:45:00. Average speed was 13.5 mph; maximum speed was 19.6 mph. Average power was 68 watts; maximum power was 339 watts. A 30-minute strength machine resistance workout was completed.
  • Wednesday’s Recovery – Endurance Blend workout was 10.51 miles in 0:44:00. Average speed was 14.3 mph; maximum speed was 16.4 mph. Average power was 77 watts; maximum power was 117 watts.
  • Thursday’s Fast Pedals Intervals workout was 13.86 miles in 0:55:00. Average speed was 15.1 mph; maximum speed was 18.6 mph. Average power was 90 watts; maximum power was 231 watts.
  • Friday’s Foundations Miles Medley (8 x 5/1 minutes) workout was 16.58 miles in 1:07:00. Average speed was 14.8 mph; maximum speed was 16.8 mph. Average power was 83 watts; maximum power was 130 watts.
  • Saturday’s 17-Minute Time Trial Warmup with Intervals (4 x 3/3 minutes) workout was 10.79 miles in 0:44:01. Average speed was 14.7 mph; maximum speed was 18.5 mph. Average power was 82 watts; maximum power was 169 watts. A 30-minute strength machine resistance workout was completed.
  • Sunday’s Endurance Miles – “Coffee Shop Ride” workout was 20.09 miles in 1:19:52. Average speed was 15.1 mph; maximum speed was 20.7 mph. Average power was 85 watts; maximum power was 151 watts.

BY THE NUMBERS:

  • Total Distance: 81.99 mi
  • Longest Ride: 20.09 mi
  • Total Time for Week: 6:35:01 (h:m:s)
  • Avg Speed: 14.7 mph
  • Max Speed: 20.7 mph
  • Avg Power: 81 watts
  • Max Power: 339 watts
  • Calories: 1,976 C
  • Avg Weight: 179.9
  • Chronic Training Load: 37 (-1)