Averaging 100+ Mile Weeks To Start Season
PREPARATION 1.5 TRAINING REPORT (10/21 – 10/27)
HIGHLIGHTS: After five weeks into the 2024-2025 race season, I’ve been averaging 100+ miles per week. In previous years, I would end the season with a couple of weeks off the bike before resuming training for a new season. That break would be followed by a couple of weeks of easy workouts. At the start of last season, for example, I averaged only 70 miles per week for the first five weeks. This season, my fitness level has been so strong that I skipped the two weeks off the trike and was ready to handle more demanding workouts during the past five weeks.
This week’s workouts focused on foundation/endurance miles. My Chronic Training Load (CTL) was steady at 51.
This week’s training included seven workouts on the trike, plus three strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.
DETAILS:
- Monday’s Endurance Miles-Coffee Shop Ride workout was 11.93 miles in 0:52:02. Average speed was 13.8 mph; maximum speed was 16.5 mph. Average power was 71 watts; maximum power was 148 watts. The 45-minute strength routine was a mix of ropes, free weights, and bands.
- Tuesday’s Foundation Miles Intervals (4 x 10/4 minutes) workout was 16.79 miles in 1:15:08. Average speed was 13.4 mph; maximum speed was 14.9 mph. Average power was 67 watts; maximum power was 93 watts.
- Wednesday’s Power Intervals (2 x 5 x 1/1 minutes) workout was 12.22 miles in 0:54:02. Average speed was 13.6 mph; maximum speed was 17.0 mph. Average power was 70 watts; maximum power was 134 watts. The 37-minute strength routine was a mix of strength machines, free weights, and rope exercises.
- Thursday’s Endurance Miles-Coffee Shop Ride workout was 12.48 miles in 1:00:05. Average speed was 12.5 mph; maximum speed was 13.0 mph. Average power was 55 watts; maximum power was 66 watts.
- Friday’s Fast Pedals Intervals (5 x 4 x 30/30 seconds) workout was 14.01 miles in 1:00:17. Average speed was 13.9 mph; maximum speed was 17.2 mph. Average power was 74 watts; maximum power was 154 watts. The 36-minute strength routine was a mix of strength machines and rope exercises.
- Saturday’s Endurance Intervals (8 x 5/2 minutes) workout was 14.89 miles in 1:21:05. Average speed was 13.2 mph; maximum speed was 15.0 mph. Average power was 64 watts; maximum power was 101 watts.
- Sunday’s Foundation Miles workout was 19.63 miles in 1:30:06. Average speed was 13.1 mph; maximum speed was 13.9 mph. Average power was 62 watts; maximum power was 75 watts.
BY THE NUMBERS:
- Total Distance: 104.95 mi
- Longest Ride: 19.63 mi
- Total Time for Week: 9:50:45 (h:m:s)
- Avg Speed: 13.3 mph
- Max Speed: 17.2 mph
- Avg Power: 66 watts
- Max Power: 154 watts
- Calories: 2,567 C
- Avg Weight: 175.8
- Chronic Training Load: 51 (0)