Feb222026February 22, 2026February 22, 2026by Masters TTRacer

1st Speed Test Result; 2 Other Developments

Posted in Training Reports

FOUNDATION 5.2 REPORT (02/16 – 02/22)

HIGHLIGHTS: This week, I completed my first 5 kilometer (3.15 mile) speed test of the season. I rode a virtual Rouvy trail course in the Czech Republic for the second time. My first time on this course last season, on April 28, 2025, I logged a finishing time of 0:10:45, averaging 17.6 mph and 133 watts. This time, I logged a finishing time of 0:10:17, averaging 18.4 mph and 145 watts.

I’ve posted my race schedule for the 2026 season on Wednesday: https://mastersttracer.com/2026-race-schedule/. I have selected eight 20 kilometer (6.2 mile) outdoor events in the Mid-America Time Trial Series (MATTS) starting on Sunday, April 12, through Sunday, September 13, leading up to the three races at the Huntsman World Senior Games in October. There are five races on the Maple Park, IL, course, two races on the Cherry Valley, IL, course, and one race on the Garden Prairie, IL course. All of these courses are relatively safe rural roads with minimal vehicle traffic and long sight lines. I chose eight races because that is the minimum number required to win an age-group championship trophy. I have two trophies from previous seasons before my switch to my recumbent trike.

Yesterday, I renewed my Adult and Pediatric CPR and AED certification. This is a requirement before I could schedule my American Council on Exercise (ACE) Health Coach Certification exam. I have scheduled that exam for a local testing site on Tuesday, May 19, at 11:30 a.m.

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

DETAILS:

  • Monday’s Recovery Blend workout 15.82 miles in 1:04:00. Average speed was 14.8 mph; maximum speed was 18.4 mph. Average power was 85 watts; maximum power was 127 watts. A floor climbing effort was completed.
  • Tuesday’s Fast Pedals Interval (3 x 4/1 minutes) workout was 13.80 miles in 0:54:00. Average speed was 15.3 mph; maximum speed was 19.6 mph. Average power was 91 watts; maximum power was 142 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Wednesday’s Endurance Miles – Negative Split workout was 13.41 miles in 0:55:00. Average speed was 14.6 mph; maximum speed was 17.4 mph. Average power was 80 watts; maximum power was 135 watts. A floor climbing effort was completed.
  • Thursday’s Recovery – Endurance Blend workout was 14.40 miles in 1:01:00. Average speed was 14.2 mph; maximum speed was 16.8 mph. Average power was 73 watts; maximum power was 102 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Friday was a rest day off the bike. A floor climbing effort was completed.
  • Saturday’s Pre-Event Ride – Short Tempo and Speed Intervals (3 x 3/3 minutes) workout was 10.30 miles in 0:42:00. Average speed was 14.7 mph; maximum speed was 19.6 mph. Average power was 84 watts; maximum power was 196 watts. A floor climbing effort was completed.
  • Saturday’s Virtual Time Trial Speed Test was 3.15 miles at 0:10:17. Average speed was 18.4 mph; maximum speed was 20.2 mph. Average power was 145 watts; maximum watts was 203 watts.s
  • Sunday’s Endurance Miles – “Kitchen Sink” workout was 14.09 miles in 0:55:00. Average speed was 15.4 mph; maximum speed was 19.8 mph. Average power was 92 watts; maximum power was 174 watts. A floor climbing effort was completed.

BY THE NUMBERS:

  • Total Distance: 86.26 mi
  • Longest Ride: 15.82 mi
  • Total Time for Week: 7:53:03 (h:m:s)
  • Avg Speed: 14.9 mph
  • Max Speed: 20.2 mph
  • Avg Power: 91 watts
  • Max Power: 203 watts
  • Calories: 2,450 C
  • Avg Weight: 177.5
  • Chronic Training Load: 33 (0)