9th Consecutive 100+ Mile Week

FOUNDATION 2.1 TRAINING REPORT (01/06 – 01/12)

HIGHLIGHTS: There are 27 weeks to go until I race at National Senior Games in July. This week begins a new training phase, foundation training, which focuses on strength maintainence. This new phase is a steadily increasing program of 100+ mile weeks featuring a mix of endurance miles, sweet spot tempo interval workouts, and recovery rides. My weekly mileage will steadily climb until the first week of May when I will conduct the first of three track timing sessions. These will be full speed rehearsals spaced every four weeks until race day.

This week’s training included seven workouts on the trike, plus three 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 Miles with Fast Pedal Intervals (3 x 4 x 30/30 seconds) workout was 11.74 miles in 0:54:02. Average speed was 13.0 mph; maximum speed was 14.8 mph. Average power was 62 watts; maximum power was 117 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
  • Tuesday’s Sweet Spot Tempo Intervals workout was 14.60 miles in 1:02:02. Average speed was 14.1 mph; maximum speed was 16.2 mph. Average power was 76 watts; maximum power was 127 watts.
  • Wednesday’s Foundation Miles Intervals (4 x 8/4 minutes) workout was 14.55 miles in 1:07:03. Average speed was 13.0 mph; maximum speed was 15.0 mph. Average power was 62 watts; maximum power was 96 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
  • Thursday’s Endurance Miles-Negative Splits workout was 19.69 miles in 1:23:02. Average speed was 14.2 mph; maximum speed was 16.8 mph. Average power was 77 watts; maximum power was 131 watts.
  • Friday’s Endurance-Coffee Shop Ride workout was 15.82 miles in 1:12:19. Average speed was 13.1 mph; maximum speed was 14.2 mph. Average power was 63 watts; maximum power was 82 watts. The 33-minute strength routine, a mix of strength machines and rope exercises, was completed.
  • Saturday’s Sweet Spot Tempo Intervals (2 x 15/5 minutes, 3 x 5/3 minutes) workout was 20.01 miles in 1:24:07. Average speed was 14.3 mph; maximum speed was 16.1 mph. Average power was 78 watts; maximum power was 113 watts.
  • Sunday’s Endurance Miles Intervals (6 x 8/1 minutes) workout was 17.27 miles in 1:19:02. Average speed was 13.1 mph; maximum speed was 15.0 mph. Average power was 63 watts; maximum power was 95 watts.

BY THE NUMBERS:

  • Total Distance: 113.69 mi
  • Longest Ride: 20.21 mi
  • Total Time for Week: 10:24:37 (h:m:s)
  • Avg Speed: 13.6 mph
  • Max Speed: 16.8 mph
  • Avg Power: 69 watts
  • Max Power: 131 watts
  • Calories: 2,806 C
  • Avg Weight: 174.9
  • Chronic Training Load: 54 (0)