Dec212025December 21, 2025December 21, 2025by Masters TTRacer

3-Hour Partial Rehearsal Ride Completed

Posted in Training Reports

FOUNDATION 3.1 REPORT (12/15 – 12/21)

HIGHLIGHTS: I again used the virtual 56+ mile IRONMAN time trial course northeast of Venice, Italy, for today’s rehearsal, just as I did for last month’s two-hour effort. I maintained an average speed of 14.8 mph with a maximum speed of 28.5 mph to log 44.40 miles. Likewise, I was able to maintain the Zone 2 (Endurance) level of effort prescribed for the entire duration of the rehearsal.

Typically, I hydrate during my training workouts with plain water. During Saturday’s rehearsal effort, I switched to a commercial hydration product. I had to pause my effort five times to urinate. The total amount voided was 18 ounces, while I drank only 6 ounces of sports drink and 3 ounces of plain water. I have no explanation for the discrepancy in the amount voided versus the amount drunk.

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

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Steady State Intervals (6 x 3/3 minutes) workout was 16.02 miles in 1:04:00. Average speed was 15.0 mph; maximum speed was 18.1 mph. Average power was 88 watts; maximum power was 146 watts. A 30-minute strength machine resistance workout was completed.
  • Wednesday’s Foundation Miles Interval (3 x 10/4 minutes) workout was 15.63 miles in 1:05:10. Average speed was 14.4 mph; maximum speed was 16.8 mph. Average power was 78 watts; maximum power was 128 watts.
  • Thursday’s Aerobic Tempo Intervals (3 x 12/5 minutes) workout was 11.46 miles in 0:47:49. Average speed was 14.9 mph; maximum speed was 17.0 mph. Average power was 86 watts; maximum power was 124 watts. A 30-minute strength machine resistance workout was completed.
  • Friday’s Recovery – Endurance Blend workout was 13.74 miles in 0:56:00. Average speed was 14.7 mph; maximum speed was 16.8 mph. Average power was 82 watts; maximum power was 134 watts.
  • Saturday’s Foundation Miles workout was 44.40 miles in 3:00:00. Average speed was 14.8 mph; maximum speed was 28.5 mph. Average power was 84 watts; maximum power was 112 watts.
  • Sunday’s Recovery – Endurance Blend workout was 8.79 miles in 0:38:00. Average speed was 13.9 mph; maximum speed was 17.3 mph. Average power was 71 watts; maximum power was 94 watts.

BY THE NUMBERS:

  • Total Distance: 110.04 mi
  • Longest Ride: 44.40 mi
  • Total Time for Week: 8:30:49 (h:m:s)
  • Avg Speed: 14.6 mph
  • Max Speed: 28.5 mph
  • Avg Power: 82 watts
  • Max Power: 146 watts
  • Calories: 2,533 C
  • Avg Weight: 179.0
  • Chronic Training Load: 40 (0)