6th Consecutive 100+ Mile Week

FOUNDATION 1.2 TRAINING REPORT (12/16 – 12/22)

HIGHLIGHTS: With 31 weeks until the 2025 National Senior Games time trial races, I have been gradually increasing my weekly training mileage (100+ miles), my pedaling cadence (80+ rpm), and average race speed (18+ mph). I have logged 100+ miles weekly over the past six consecutive weeks: 102.40, 110.12, 110.33, 115.11, 107.43, and 100.34. I expect to extend this streak to seven weeks with next week’s workouts, despite the Christmas holiday.

This week’s training included seven workouts on the trike, plus two strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

• Monday’s Recovery-Foundation Blend workout was 7.59 miles in 0:37:03. Average speed was 12.3 mph; maximum speed was 13.7 mph. Average power was 55 watts; maximum power was 79 watts. The 45-minute strength routine was a mix of ropes, free weights, and bands.
• Tuesday’s Power Intervals (3 x 2/3 minutes, 4 x 1/2 minutes) workout was 12.56 miles in 0:55:02. Average speed was 13.7 mph; maximum speed was 17.6 mph. Average power was 72 watts; maximum power was 150 watts.
• Wednesday’s Recovery-Endurance Blend workout was 8.36 miles in 0:40:02. Average speed was 12.5 mph; maximum speed was 14.2 mph. Average power was 57 watts; maximum power was 84 watts. The 37-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
• Thursday’s Aerobic Tempo Intervals (3 x 10/5 minutes) workout was 14.14 miles in 1:01:02. Average speed was 13.9 mph; maximum speed was 15.4 mph. Average power was 73 watts; maximum power was 97 watts.
• Friday’s Lo/High Foundation Miles (3 x 9/5 minutes) workout was 14.04 miles in 1:04:02. Average speed was 13.2 mph; maximum speed was 14.6 mph. Average power was 63 watts; maximum power was 93 watts. Thirty (30) minutes of snow shoveling was substituted for the 36-minute strength routine, a mix of strength machines and rope exercises.
• Saturday’s Endurance Ascending/Descending Ladder Intervals (8 x 8/1 minutes) workout was 21.64 miles in 1:37:01. Average speed was 13.4 mph; maximum speed was 15.0 mph. Average power was 66 watts; maximum power was 94 watts.
• Sunday’s Aerobic Tempo Intervals (3 x 20/5 minutes) workout was 22.00 miles in 1:36:47. Average speed was 13.6 mph; maximum speed was 15.6 mph. Average power was 69 watts; maximum power was 117 watts.

BY THE NUMBERS:

• Total Distance: 100.34 mi
• Longest Ride: 22.00 mi
• Total Time for Week: 8:45:59 (h:m:s)
• Avg Speed: 13.3 mph
• Max Speed: 17.6 mph
• Avg Power: 65 watts
• Max Power: 150 watts
• Calories: 2,334 C
• Avg Weight: 175.0
• Chronic Training Load: 55 (-1)