37 Weeks of Training Completed; Races Next Week

SPECIALIZATION 1.2 TRAINING REPORT (07/21 – 07/27)

HIGHLIGHTS: The last 37 weeks of training for National Senior Games was divided into four phases:

• Initial Preparation Phase of 4 weeks (November 11 to December 8, 2024) totaled 437.96 miles or 54.75 miles/week average.
• Foundation Phase of 23 weeks (December 9, 2024 to May 18, 2025) totaled 2,329.45 miles or 105.88 miles/week average.
• Second Preparation Phase of 8 weeks (May 19 to July 13, 2025) totaled 966.90 miles or 120.86 miles/week average.
• Specialization Phase of 2 weeks (July 14 to July 27, 2025) totaled 207,7.0 miles or 103.85 miles/week average.

Total training miles were 3,942.09 miles or 106.54 miles/week average.

Incidentally, National Senior Games posted the individual cycling start times yesterday. The start time for my first race, the 5 kilometer time trial, is Wednesday at 9:48:00 AM. The start time for my second race, the 10 kilometer time trial, is Thursday at 9:50:30 AM. The time gap between time trial competitors is 30 seconds.

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

DETAILS:

• Monday’s Recovery-Endurance Blend workout was 10.34 miles in 0:43:04. Average speed was 14.4 mph; maximum speed was 16.7 mph. Average power was 79 watts; maximum power was 136 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
• Tuesday’s Pre-Event All Zones workout was 14.64 miles in 1:00:03. Average speed was 14.6 mph; maximum speed was 18.2 mph. Average power was 81 watts; maximum power was 176 watts.
• Wednesday’s Foundation Miles Intervals (5 x 6/4 minutes) workout was 16.80 miles in 1:06:05. Average speed was 14.9 mph; maximum speed was 16.8 mph. Average power was 85 watts; maximum power was 122 watts.
• Thursday’s Pre-Event Tempo/Speed Intervals (4 x 30/30 seconds, 3 x 3/3 minutes) workout was 16.80 miles in 1:06:05. Average speed was 15.3 mph; maximum speed was 18.6 mph. Average power was 91 watts; maximum power was 180 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
• Friday’s Endurance Miles – “Coffee Shop Ride” workout was 15.84 miles in 1:10:12. Average speed was 13.5 mph; maximum speed was 14.3 mph. Average power was 67 watts; maximum power was 85 watts.
• Saturday’s Foundation Miles Tempo/Sweet Spot Intervals (3 x 5/5 minutes) workout was 17.84 miles in 1:11:14. Average speed was 15.0 mph; maximum speed was 18.2 mph. Average power was 88 watts; maximum power was 156 watts.
• Sunday’s Recovery-Endurance Blend workout was 11.14 miles in 0:47:05. Average speed was 14.2 mph; maximum speed was 16.2 mph. Average power was 76 watts; maximum power was 108 watts.

BY THE NUMBERS:

• Total Distance: 101.31 mi
• Longest Ride: 17.84 mi
• Total Time for Week: 8:26:46 (h:m:s)
• Avg Speed: 14.6 mph
• Max Speed: 18.6 mph
• Avg Power: 81 watts
• Max Power: 180 watts
• Calories: 2,547 C
• Avg Weight: 178.3
• Chronic Training Load: 44 (0)