Feb012026February 1, 2026February 1, 2026by Masters TTRacer

Revamping My Training for Local TT Races

Posted in Training Reports

FOUNDATION 4.3 REPORT (01/26 – 02/01)

HIGHLIGHTS: With the cancellation of my Guinness World Records attempt two weeks ago, my coach started revamping my weekly training routines to prepare for a return to racing the local 20 kilometer (12.4 miles) time trial series courses starting in April through the summer. While several races will be available each month, I will enter only one with a particular focus on safety and hilliness.

Each of the three Huntsman World Senior Games (HWSG) courses feature significant hills climbs. The 3.02 mile hill climb course has an average grade of 5.4 percent with an elevation gain of 862 feet. The out-and-back 13.49 mile time trial course has an elevation gain of 813 feet to the turnaround point. The out-and-back 25.40 mile road race course has an average grade of 1.0 percent with an elevation gain of 481 feet to the turnaround point.

Instead of the Zone 2 foundation mile workouts of several hours over the past several months, the revamped training plan will feature multiple workouts each week of Zone 3/4 Sweet Spot Tempo Intervals of increasing duration to simulate hill climbs. In addition, I was able to download virtual versions of the three HWSG courses to test my power and strength each month against the course records for 3-wheel recumbents.

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. A 30-minute strength machine resistance workout was completed.
  • Tuesday’s Fast Pedal Interval workout was 15.28 miles in 0:59:00. Average speed was 15.5 mph; maximum speed was 18.3 mph. Average power was 93 watts; maximum power was 176 watts.
  • Wednesday’s Recovery Endurance Blend Mixed workout was 10.61 miles in 0:44:00. Average speed was 14.5 mph; maximum speed was 16.5 mph. Average power was 78 watts; maximum power was 122 watts. A 30-minute strength machine resistance workout was completed.
  • Thursday’s Sweet Spot Tempo Interval (6 x 4/3 minutes) workout was 15.65 miles in 1:02:11. Average speed was 15.1 mph; maximum speed was 28.8 mph. Average power was 90 watts; maximum power was 157 watts.
  • Friday was a rest day off the bike.
  • Saturday was a rest day off the bike.
  • Sunday’s Aerobic Tempo Interval (5 x 3/2 minutes) workout was 11.12 miles in 0:45:00. Average speed was 14.8 mph; maximum speed was 19.3 mph. Average power was 86 watts; maximum power was 134 watts.

BY THE NUMBERS:

  • Total Distance: 52.66 mi
  • Longest Ride: 15.65 mi
  • Total Time for Week: 4:30:11 (h:m:s)
  • Avg Speed: 15.0 mph
  • Max Speed: 28.8 mph
  • Avg Power: 87 watts
  • Max Power: 176 watts
  • Calories: 1,458 C
  • Avg Weight: 178.2
  • Chronic Training Load: 34 (-3)