Oct182026October 18, 2026October 18, 2026by Masters TTRacer

Increasing Leg Speed & Efficiency

Posted in Training Reports

PREPARATION 1.3 REPORT (10/12 – 10/18)

HIGHLIGHTS: Four of the six workouts weekly over the past three weeks (of the six-week preparation phase) have been focused on increasing my leg speed and efficiency. The other two workouts have focused on developing sustainable race-paced power and improving fat metabolism.

My average/maximum leg speed this week was 81/91 rpm cadence on Tuesday; 88/96 rpm cadence on Wednesday; 90/99 rpm cadence on Thursday; 87/96 rpm cadence on Saturday. Interestingly, my average/maximum leg speed on the other two workouts was similar to the rest of the week’s workouts: 84/94 rpm cadence on Friday; 88/96 rpm cadence on Sunday.

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 3 workout was 11.62 miles in 0:45:00. Average speed was 15.5 mph; maximum speed was 18.3 mph. Average power was 91 watts; maximum power was 114 watts. A 30-minute strength training with resistance bands workout was completed.
  • Wednesday’s Tabata – Speed Style Intervals workout was 9.63 miles in 0:40:00. Average speed was 14.4 mph; maximum speed was 16.7 mph. Average power was 77 watts; maximum power was 121 watts.
  • Thursday’s Leg Speed Set 1 – Short workout was 7.15 miles in 0:30:00. Average speed was 14.3 mph; maximum speed was 16.2 mph.
  • Friday’s Early Season – Sweetspot Session 3 workout was 19.36 miles in 1:15:00. Average speed was 15.5 mph; maximum speed was 19.7 mph. Average power was 91 watts; maximum power was 136 watts.
  • Saturday’s Leg Speed Session 2 – Short workout was 8.65 miles in 0:35:00. Average speed was 14.8 mph; maximum speed was 16.2 mph. Average power was 81 watts; maximum power was 93 watts. A 30-minute strength training with resistance bands workout was completed.
  • Sunday’s Two Hours Base Zone 1-2 workout was 29.57 miles in 2:00:00. Average speed was 14.8 mph; maximum speed was 18.1 mph. Average power was 80 watts; maximum power was 101 watts.

BY THE NUMBERS:

  • Total Distance: 85.99 mi
  • Longest Ride: 29.57 mi
  • Total Time for Week: 6:45:00 (h:m:s)
  • Avg Speed: 15.0 mph
  • Max Speed: 19.7 mph
  • Avg Power: 83 watts
  • Max Power: 136 watts
  • Calories: 2,049 C
  • Avg Weight: 176.4
  • Chronic Training Load: 33 (-1)
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