May102026May 10, 2026May 10, 2026by Masters TTRacer

Switching to Resistance Bands for Strength Training

Posted in Training Reports

PREPARATION 2.3 REPORT (05/04 – 05/10)

HIGHLIGHTS: About a month ago, I developed lower back (lumbar) pain from my strength training routine. That routine included a series of strength machine exercises, such as leg presses, hamstring/leg curls, and abductor/adductor, two to three times a week at a local gym. I would also complete floor climbing in my apartment building, as well as a 10-minute standing core workout.

I suspended that routine completely for the past several weeks and treated my lower back pain with over-the-counter pain relievers and analgesic gel with complete success. I’m ready to resume strength training but will be switching to a series of 19 resistance band exercises, such as seated hip extension, front raise, seated hip flexion, and seated shoulder press, to train every major muscle group in my body. I will start with two sets of 10 repetitions with a 10-pound band.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. No strength resistance or standing abdominal workouts were completed due to lingering back pain.

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Aerobic Tempo Intervals (3 x 12/5 minutes) workout was 18.60 miles in 1:10:00. Average speed was 15.9 mph; maximum speed was 18.1 mph. Average power was 98 watts; maximum power was 131 watts.
  • Wednesday’s Recovery-Endurance Blend Mixed workout was 14.48 miles in 0:58:00. Average speed was 15.0 mph; maximum speed was 16.7 mph. Average power was 83 watts; maximum power was 123 watts.
  • Thursday’s Foundation Miles/Aerobic Tempo Blend workout was 15.34 miles in 0:59:00. Average speed was 15.6 mph; maximum speed was 20.6 mph. Average power was 94 watts; maximum power was 164 watts.
  • Friday’s Endurance Miles – “Kitchen Sink” workout was 13.87 miles in 0:54:00. Average speed was 15.4 mph; maximum speed was 19.7 mph. Average power was 92 watts; maximum power was 184 watts.
  • Saturday’s Foundation Miles Intervals (4 x 15/4 minutes) workout was 25.35 miles in 1:41:42. Average speed was 15.4 mph; maximum speed was 18.9 mph. Average power was 89 watts; maximum power was 119 watts.
  • Sunday’s Endurance Miles Intervals (7 x 6/2 minutes) workout was 20.15 miles in 1:21:00. Average speed was 14.9 mph; maximum speed was 27.9 mph. Average power was 85 watts; maximum power was 129 watts.

BY THE NUMBERS:

  • Total Distance: 107.80 mi
  • Longest Ride: 25.35 mi
  • Total Time for Week: 7:03:42 (h:m:s)
  • Avg Speed: 15.3 mph
  • Max Speed: 27.9 mph
  • Avg Power: 90 watts
  • Max Power: 184 watts
  • Calories: 2,172 C
  • Avg Weight: 178.3
  • Chronic Training Load: 41 (+1)