Jan192025January 19, 2025January 19, 2025by Masters TTRacer

A Perfectly Ordinary 112 Mile Week

Posted in Training Reports

FOUNDATION 2.2 TRAINING REPORT (01/13 – 01/19)

HIGHLIGHTS: This was my 10th consecutive 100+ mile week. I completed all of the seven planned trike workouts and two of the three strength workouts without incident, injury, or drama. I’m frequently asked, when I mention my training to recreational or novice competitive cyclists, how do I combat the boredom of workouts, particularly workouts over an hour in length.

The truth is that I have no time to get bored because, with the exception of the “Coffee Shop Ride,” which is an hour at a constant recovery pace (roughly 13 mph), all of the rest of my workouts involve intervals at different power levels, times, and repetitions. In fact, I produce a detailed script for each workout. For example, here are the first six entries on today’s workout script:

  • 00:00 @ 37-48 W
  • 10:00 @ 64-73 W
  • 13:00 @ 74-81 W
  • 16:00 @ 86 W
  • 17:00 @ 59 W
  • 18:00 @ 86 W (and so on…)

Once a workout begins, I am continually scanning the Rouvy interface on my tablet computer for elapsed time, power output, cadence, speed, and distance as I execute the workout script. I am also listening to rock music because it matches my 70-80 revolution per minute cadence. (I am partial to Def Leppard and Dire Straits/Mark Knopfler.)

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Recovery Blend workout was 8.11 miles in 0:38:05. Average speed was 12.8 mph; maximum speed was 13.7 mph. Average power was 60 watts; maximum power was 79 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
  • Wednesday’s Sweet Spot Tempo Intervals (3 x 12/5 minutes) workout was 16.84 miles in 1:11:03. Average speed was 14.2 mph; maximum speed was 16.77 mph. Average power was 78 watts; maximum power was 134 watts.
  • Wednesday’s Endurance Miles-“Kitchen Sink” workout was 9.05 miles in 0:41:02. Average speed was 13.2 mph; maximum speed was 16.6 mph. Average power was 65 watts; maximum power was 140 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Thursday’s Endurance Miles workout was 21.77 miles in 1:33:01. Average speed was 14.0 mph; maximum speed was 16.8 mph. Average power was 75 watts; maximum power was 118 watts.
  • Friday’s Endurance Miles-“Coffee Shop Ride” workout was 15.82 miles in 1:12:53. Average speed was 13.0 mph; maximum speed was 13.8 mph. Average power was 62 watts; maximum power was 73 watts. The 33-minute strength routine, a mix of strength machines and rope exercises, was completed.
  • Saturday’s Sweet Spot Tempo Intervals (2 x 20/5 minutes) workout was 24.62 miles in 1:42:02. Average speed was 14.5 mph; maximum speed was 16.2 mph. Average power was 81 watts; maximum power was 114 watts.
  • Sunday’s Endurance Miles Medley workout was 16.01 miles in 1:10:40. Average speed was 13.6 mph; maximum speed was 15.4 mph. Average power was 69 watts; maximum power was 100 watts.

BY THE NUMBERS:

  • Total Distance: 112.21 mi
  • Longest Ride: 24.62 mi
  • Total Time for Week: 9:26:46 (h:m:s)
  • Avg Speed: 13.8 mph
  • Max Speed: 16.8 mph
  • Avg Power: 70 watts
  • Max Power: 140 watts
  • Calories: 2,528 C
  • Avg Weight: 174.8
  • Chronic Training Load: 55 (+1)