Resumed 100+ Mile Training Week Routine
Posted in Training Reports
FOUNDATION 4.1 REPORT (01/12 – 01/18)
HIGHLIGHTS: After three weeks of sub-100 mile training routines, this week’s training was a return to the 100+ mile weeks that were recently in preparation for the triple Guinness World Records effort scheduled for April. However, with the news of the cancellation of that attempt this week, my coach will need to revamp my weekly training routines to prepare for a return to racing the local time trial series of predominantly 20 kilometer (12.4 miles) distances starting in April through the summer.
All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. One strength resistance workout was completed.
DETAILS:
- Monday was a rest day off the bike.
- Tuesday’s Endurance Miles – Kitchen Sink workout was 10.11 miles in 0:41:00. Average speed was 14.8 mph; maximum speed was 18.9 mph. Average power was 84 watts; maximum power was 199 watts. A 30-minute strength machine resistance workout was completed.
- Wednesday’s Recovery Miles workout was 7.17 miles in 0:30:00. Average speed was 14.3 mph; maximum speed was 16.5 mph. Average power was 77 watts; maximum power was 137 watts.
- Thursday’s Endurance Miles – Kitchen Sink workout was 12.35 miles in 0:50:00. Average speed was 14.8 mph; maximum speed was 18.4 mph. Average power was 83 watts; maximum power was 191 watts.
- Friday was a rest day off the bike.
- Saturday’s Foundation Miles AM workout was 29.65 miles in 2:00:00. Average speed was 14.8 mph; maximum speed was 28.5 mph. Average power was 84 watts; maximum power was 129 watts.
- Saturday’s Foundation Miles PM workout was 15.52 miles in 1:00:03. Average speed was 15.5 mph; maximum speed was 21.3 mph. Average power was 95 watts; maximum power was 109 watts.
- Sunday’s Foundation Miles AM workout was 14.89 miles in 1:00:00. Average speed was 14.9 mph; maximum speed was 18.8 mph. Average power was 84 watts; maximum power was 95 watts.
- Sunday’s Foundation Miles – 3 x Cadence Intervals (8/5 minutes, 7/5 minutes, 6/5 minutes) workout was 13.40 miles in 0:50:00. Average speed was 14.6 mph; maximum speed was 17.4 mph. Average power was 80 watts; maximum power was 138 watts.
BY THE NUMBERS:
- Total Distance: 103.09 mi
- Longest Ride: 29.65 mi
- Total Time for Week: 7:26:03 (h:m:s)
- Avg Speed: 14.9 mph
- Max Speed: 28.5 mph
- Avg Power: 84 watts
- Max Power: 199s watts
- Calories: 2,219 C
- Avg Weight: 178.4
- Chronic Training Load: 37 (+1)