Nov162025November 16, 2025November 16, 2025by Masters TTRacer

2-Hour Partial Rehearsal Ride Completed

Posted in Training Reports

FOUNDATION 1.4 REPORT (11/10 – 11/16)

HIGHLIGHTS: As noted last week, this was a recovery week that ended with a 2 hour 15 minute partial rehearsal effort, the first of the twice-monthly rehearsals leading up to the 6-hour Guinness World Record attempt in April 2026. I used a virtual 56+ mile IRONMAN time trial course northeast of Venice, Italy, for today’s rehearsal. I maintained an average speed of 15.3 mph with a maximum speed of 29.2 mph. I paused the effort twice briefly to go to the bathroom, which is directly across the hall from my workout den. Otherwise, I was able to maintain the Zone 2 (Endurance) level of effort prescribed for the entire duration of the rehearsal.

Starting this week, my weekly rest day switched from Thursday to Monday. This will help me recover from the 2-hour to 6-hour rehearsal workouts on Sundays over the next 22 weeks. Monday is traditionally the rest day for competitive cyclists who race over the weekend.

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

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Foundation Miles workout was 14.04 miles in 0:59:00. Average speed was 14.3 mph; maximum speed was 16.3 mph. Average power was 73 watts; maximum power was 121 watts. A 30-minute strength machine resistance workout was completed.
  • Wednesday’s Endurance – “Coffee Shop” ride workout was 15.89 miles in 1:11:47. Average speed was 13.6 mph; maximum speed was 14.0 mph. Average power was 64 watts; maximum power was 103 watts.
  • Thursday’s Recovery – Endurance Blend workout was 10.57 miles in 0:45:00. Average speed was 14.1 mph; maximum speed was 15.3 mph. Average power was 71 watts; maximum power was 102 watts. A 30-minute strength machine resistance workout was completed.
  • Friday’s Sweet Spot Tempo Intervals (5 x 5/3 minutes) workout was 19.30 miles in 1:16:14. Average speed was 15.4 mph; maximum speed was 17.9 mph. Average power was 88 watts; maximum power was 140 watts. A 30-minute strength machine resistance workout was completed.
  • Saturday’s Foundation Miles workout was 15.72 miles in 1:00:00. Average speed was 15.7 mph; maximum speed was 16.2 mph. Average power was 91 watts; maximum power was 105 watts.
  • Sunday’s Foundation Miles workout was 34.51 miles in 2:19:39. Average speed was 15.3 mph; maximum speed was 29.2 mph. Average power was 88 watts; maximum power was 123 watts.

BY THE NUMBERS:

  • Total Distance: 110.03 mi
  • Longest Ride: 34.51 mi
  • Total Time for Week: 9:02:08 (h:m:s)
  • Avg Speed: 14.6 mph
  • Max Speed: 29.2 mph
  • Avg Power: 79 watts
  • Max Power: 149 watts
  • Calories: 2,667 C
  • Avg Weight: 178.6
  • Chronic Training Load: 34 (0)