Completed First Week of New Training Plan
Posted in Training Reports
PREPARATION 1.1 REPORT (09/28 – 10/04)
HIGHLIGHTS: As discussed in last week’s post, I selected a 40-week training plan designed by a veteran British cycling coach that will culminate in a defense of my age-group time trial national championship in July 2027 at National Senior Games in Tulsa, OK. This week’s workouts, with the exception of Sunday’s 2-hour easy ride, were 30-45 minutes in length, appropriate for the start of a new season.
All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Two strength workouts with resistance bands were completed.
DETAILS:
- Monday was a rest day off the bike.
- Tuesday’s Zone 2 Ride + Leg Speed Session 1 workout was 11.53 miles in 0:45:00. Average speed was 15.4 mph; maximum speed was 18.0 mph. Average power was 90 watts; maximum power was 111 watts. A 30-minute strength training with resistance bands workout was completed.
- Wednesday’s Russian Steps – Speed Style workout was 9.14 miles in 0:40:00. Average speed was 13.7 mph; maximum speed was 15.6 mph. Average power was 67 watts; maximum power was 101 watts.
- Thursday’s Leg Speed Set 1 – Short workout was 7.07 miles in 0:30:00. Average speed was 14.1 mph; maximum speed was 16.2 mph. Average power was 73 watts; maximum power was 110 watts. A 30-minute strength training with resistance bands workout was completed.
- Friday’s Early Season – Sweetspot Session 1 workout was 11.18 miles in 0:45:00. Average speed was 14.9 mph; maximum speed was 18.9 mph. Average power was 84 watts; maximum power was 134 watts.
- Saturday’s Zone 2 Ride + Leg Speed Session 1 workout was 11.57 miles in 0:45:00. Average speed was 15.4 mph; maximum speed was 18.1 mph. Average power was 90 watts; maximum power was 129 watts.
- Sunday’s Two Hours Base Zone 1-2 workout was 29.58 miles in 2:00:00. Average speed was 14.8 mph; maximum speed was 17.5 mph. Average power was 80 watts; maximum power was 99 watts.
BY THE NUMBERS:
- Total Distance: 80.07 mi
- Longest Ride: 29.58 mi
- Total Time for Week: 6:25:00 (h:m:s)
- Avg Speed: 14.8 mph
- Max Speed: 18.9 mph
- Avg Power: 81 watts
- Max Power: 134 watts
- Calories: 1,912 C
- Avg Weight: 175.4
- Chronic Training Load: 34 (-1)