Mar082026March 8, 2026March 8, 2026by Masters TTRacer

2nd Speed Test Result: 2nd New Personal Record

Posted in Training Reports

FOUNDATION 5.4 REPORT (03/02 – 03/08)

HIGHLIGHTS: Two weeks ago, I completed my first speed test of the season over 5 kilometer (3.15 miles) averaging 18.4 mph and 145 watts. This week, my second speed test on Saturday was double that distance, 10 kilometers (6.21 miles). I used the virtual San Diego Velodrome on Rouvy. I rode a speed test on this course just over a year ago on April 29, 2025. At that time, I logged a finishing time of 00:21:34, averaging 17.3 mph and 124 watts. This time, I logged a finishing time of 00:20:05, averaging 18.5 mph and 146 watts, virtually identical to the speed test result two weeks ago and a second new personal record so far this season.

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

DETAILS:

  • Monday was a rest day off the bike. A floor climbing effort was completed.
  • Tuesday’s 3-Step Accelerations (3 x 3/2/1 minutes with 4 minutes recovery) workout was 17.52 miles in 1:08:09. Average speed was 15.5 mph; maximum speed was 19.2 mph. Average power was 93 watts; maximum power was 159 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 workout was 14.46 miles in 1:01:06. Average speed was 14.2 mph; maximum speed was 16.8 mph. Average power was 73 watts; maximum power was 101 watts. A floor climbing effort was completed.
  • Thursday’s Aerobic Tempo/Sweet Spot Blend workout was 17.27 miles in 1:05:06. Average speed was 15.9 mph; maximum speed was 18.2 mph. Average power was 97 watts; maximum power was 137 watts. A 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 10.39 miles in 0:42:00. Average speed was 14.9 mph; maximum speed was 19.2 mph. Average power was 85 watts; maximum power was 177 watts. A floor climbing effort was completed.
  • Saturday’s Virtual Time Trial Speed Test was 6.21 miles in 0:20:05. Average speed was 18.5 mph; maximum speed was 19.5 mph. Average power was 146 watts; maximum watts was 169 watts.
  • Sunday’s Endurance Miles – “Coffee Shop Ride” workout was 15.65 miles in 1:10:00. Average speed was 13.4 mph; maximum speed was 15.6 mph. Average power was 64 watts; maximum power was 91 watts. A 15-minute standing abdominal strength workout and a floor climbing effort were completed.

BY THE NUMBERS:

  • Total Distance: 81.51 mi
  • Longest Ride: 17.52 mi
  • Total Time for Week: 7:19:49 (h:m:s)
  • Avg Speed: 15.0 mph
  • Max Speed: 19.5 mph
  • Avg Power: 93 watts
  • Max Power: 177 watts
  • Calories: 2,304 C
  • Avg Weight: 178.5
  • Chronic Training Load: 36 (0)