Mar012026March 1, 2026March 1, 2026by Masters TTRacer

Return to 100+ Miles Training Weeks

Posted in Training Reports

FOUNDATION 5.3 REPORT (02/23 – 03/01)

HIGHLIGHTS: Until this week, my last 100+ mile training week was five weeks ago from January 12-18. Prior to that week, there was a three-week gap of 65-90 mile training weeks. I expect the next several weeks to continue a run of 100+ mile training weeks in preparation for the first race of the season on Sunday, April 12. This is the 23rd week of my 2025-2026 season. To date, I’ve logged 2,057.41 miles, an average of 89.45 miles/week. I’m a bit off the pace for a 5,200-mile season.

The focus of next week’s training schedule is a second virtual speed test on Saturday, similar to the one I conducted on Saturday, February 21st. However, the distance has been doubled from 5 kilometers (3.15 miles) to 10 kilometers (6.2 miles). I have several virtual race courses to choose from for this effort. The goal is a time under 0:19:50. By way of comparison, my 10 kilometer race result at National Senior Games was 0:27:47. (My 5 kilometer race result at National Senior Games was 0:12:00; my 1st speed test result was 0:10:17.)

Here is the countdown timer until the first Mid-America Time Trial Series race on Sunday, April 12.

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

DETAILS:

  • Monday’s was a rest day off the bike. A floor climbing effort was completed.
  • Tuesday’s Stomps Sprint Intervals (5 x 15 seconds/4 minutes, 4 x 4/4 minutes) workout was 17.95 miles in 1:14:54. Average speed was 14.6 mph; maximum speed was 19.9 mph. Average power was 82 watts; maximum power was 317 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Wednesday’s Recovery – Endurance Blend Mixed workout was 16.01 miles in 1:04:00. Average speed was 15.0 mph; maximum speed was 18.0 mph. Average power was 85 watts; maximum power was 128 watts. A floor climbing effort was completed.
  • Thursday’s Aerobic Tempo/Sweet Spot Blend workout was 22.71 miles in 1:25:00. Average speed was 16.0 mph; maximum speed was 30.0 mph. Average power was 101 watts; maximum power was 135 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Friday’s Recovery – Endurance Blend Mixed workout was 11.16 miles in 0:47:00. Average speed was 14.3 mph; maximum speed was 18.7 mph. Average power was 76 watts; maximum power was 101 watts. A floor climbing effort was completed.
  • Saturday’s Steady State Intervals (4 x 5/5 minutes) workout was 15.63 miles in 1:01:00. Average speed was 15.4 mph; maximum speed was 18.3 mph. Average power was 88 watts; maximum power was 157 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Sunday’s Foundation Miles Medley Intervals (4 x 10/4 minutes) workout was 19.43 miles in 1:20:06. Average speed was 14.8 mph; maximum speed was 19.3 mph. Average power was 81 watts; maximum power was 126 watts. A floor climbing effort was completed.

BY THE NUMBERS:

  • Total Distance: 102.89 mi
  • Longest Ride: 22.71 mi
  • Total Time for Week: 9:46:06 (h:m:s)
  • Avg Speed: 15.0 mph
  • Max Speed: 30.0 mph
  • Avg Power: 86 watts
  • Max Power: 317 watts
  • Calories: 3,120 C
  • Avg Weight: 177.4
  • Chronic Training Load: 36 (+3)