Mar262023March 26, 2023March 26, 2023by Masters TTRacer

Foundation 3.3 Training Report

Posted in Training Reports

FOUNDATION 3.3 (03/20 – 03/26) TRAINING REPORT

The focus of this week’s training was six endurance workouts in the big (53t) chainring. My Chronic Threshold Level (CTL), a measure of fitness, dropped one point, from 61 to 60, because I was unable to sustain Sunday’s 3+ hour endurance ride. Still completed a 3 x 20 minute tempo and a 1 x 60 minute tempo workouts, plus 5+ hours of endurance workouts. This week was the midpoint of the season (Week 26). Currently 150+ miles ahead of last year at this point when finished with just short of 6,500 miles logged.

HIGHLIGHTS: All cycling sessions were completed indoors with my recumbent trike on a kinetic trainer connected to either Garmin Vector 3 power pedals and a Garmin Edge 530 bike computer or a Kinetic smart trainer + Rouvy application.

DETAILS:

  • Tuesday’s Foundation Miles workout was 22.19 miles in 1:30:02. Average speed was 14.8 mph; maximum speed was 15.6 mph. Average power was 74 watts; maximum power was 86 watts.
  • Wednesday’s Sweet Spot Tempo (3 x 20 minute intervals) workout was 24.03 miles in 1:35:33. Average speed was 15.1 mph; maximum speed was 16.8 mph. Average power was 79 watts; maximum power was 112 watts.
  • Thursday’s Endurance Miles workout was 15.82 miles in 1:13:26. Average speed was 12.9 mph; maximum speed was 13.8 mph. Average power was 54 watts; maximum power was 64 watts.
  • Friday’s Aerobic Tempo (1 x 60 minute interval) workout was 22.37 miles in 1:29:03. Average speed was 15.1 mph; maximum speed was 16.4 mph. Average power was 78 watts; maximum power was 102 watts.
  • Saturday’s Endurance Miles workout was 15.82 miles in 1:11:31. Average speed was 13.3 mph; maximum speed was 13.9 mph. Average power was 57 watts; maximum power was 65 watts.
  • Sunday’s Endurance Miles workout was 17.42 miles in 1:15:02. Average speed was 13.9 mph; maximum speed was 14.7 mph. Average power was 65 watts; maximum power was 77 watts.

BY THE NUMBERS:

  • Total Distance: 117.66 mi
  • Longest Ride: 24.03 mi
  • Total Time for Week: 9:29:37 (h:m:s)
  • Avg Speed: 14.3 mph
  • Max Speed: 16.8 mph
  • Avg Power: 68 watts
  • Max Power: 112 watts
  • Calories: 2,360 C
  • Avg Weight: 167.0