3 Changes to Weekly Training Routine

FOUNDATION 1.2 REPORT (09/01 – 09/07)

HIGHLIGHTS: With only two weeks left in the current training season, my coach introduced three new changes to my weekly training routine:

• Weekly Rest Day Off the Bike: For most of this season, I have trained seven days a week. In the past, I would take Monday off the bike, which is the traditional competitive cyclist rest day. Starting last week, my coach has scheduled my weekly day off the bike for Thursdays.
• Three Strength Workouts: The structure of my new strength workout contains six strength machine exercises, such as Single Leg Press and Hamstring Curls, and five upper body exercises, such as Cable Rows and Chest Presses. Each exercise consists of two sets of 10-12 repetitions with a lighter weight.
• Almost Daily Balance Exercises: This is a new routine specifically for seniors that features 12 exercises that can be completed at home in 20-30 minutes. Initially, my coach recommended the first five of the 12 exercises, such as Single Leg Stance and 3-Way Hip Kick.

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 and two balance routines were completed.

DETAILS:

• Monday’s Pre-Event Ride – Short Sweet Spot & Tempo workout was 10.88 miles in 0:45:00. Average speed was 14.5 mph; maximum speed was 18.6 mph. Average power was 77 watts; maximum power was 214 watts. A 30-minute strength machine resistance workout was completed.
• Tuesday’s Recovery-Endurance Blend workout was 7.80 miles in 0:34:00. Average speed was 13.8 mph; maximum speed was 15.5 mph. Average power was 68 watts; maximum power was 104 watts.
• Wednesday’s Foundation Miles Interval (4 x 5/4 minutes) workout was 13.59 miles in 0:58:35. Average speed was 14.3 mph; maximum speed was 16.6 mph. Average power was 76 watts; maximum power was 129 watts.
• Thursday was a rest day off the bike. A 30-minute strength machine resistance workout was completed.
• Friday’s Aerobic Tempo Intervals (5 x 3/2 minutes) workout was 11.31 miles in 0:45:00. Average speed was 15.1 mph; maximum speed was 17.1 mph. Average power was 86 watts; maximum power was 163 watts. A 20-minute balance routine was completed.
• Saturday’s Foundation Miles-Cadence workout was 13.69 miles in 0:55:00. Average speed was 14.9 mph; maximum speed was 17.6 mph. Average power was 83 watts; maximum power was 159 watts.
• Sunday’s Endurance Miles-“Kitchen Sink” workout was 11.39 miles in 0:44:00. Average speed was 15.5 mph; maximum speed was 18.8 mph. Average power was 92 watts; maximum power was 181 watts. A 20-minute balance routine was completed.

BY THE NUMBERS:

• Total Distance: 68.65 mi
• Longest Ride: 13.69 mi
• Total Time for Week: 6:01:35 (h:m:s)
• Avg Speed: 11.4 mph
• Max Speed: 18.8 mph
• Avg Power: 80 watts
• Max Power: 214 watts
• Calories: 1,296 C
• Avg Weight: 177.9
• Chronic Training Load: 31 (-1)