Sep152024September 15, 2024September 15, 2024by Masters TTRacer

Next to last week of the 2023-2024 Season

Posted in Training Reports

TRANSITION 1.1 TRAINING REPORT (09/09 – 09/15)

HIGHLIGHTS: This was the second to last week of the 2023-2024 season. I’m on pace to log 5,500 miles for the season, an increase of 1,212 miles over last season. I’m currently at 5,400.71 total miles with one week to go. The workouts over these two weeks are a mix of Foundation and Endurance efforts at roughly one hour each. Some of them include intervals but nothing at race-pace intensity.

In past years, I would take two weeks completely off the bike before starting a new season. Since my races this season were all virtual and at a disciplined level of effort, there is really no need to stop training for two weeks.

My Chronic Training Load (CTL) declined from 58 to 55. This week’s training included seven workouts on the trike, plus one strength workout. 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 15.17 miles in 1:10:02. Average speed was 13.0 mph; maximum speed was 13.6 mph. Average power was 58 watts; maximum power was 67 watts. The 45-minute strength routine – a mix of upper body and core exercises with strength machines – was completed.
  • Tuesday’s Fast Pedals Intervals (2 x 4/1 minutes) workout was 14.87 miles in 1:06:23. Average speed was 13.4 mph; maximum speed was 15.7 mph. Average power was 63 watts; maximum power was 98 watts.
  • Wednesday’s Foundation Miles Intervals (4 x 8/4 minutes) workout was 15.68 miles in 1:11:02. Average speed was 13.2 mph; maximum speed was 15.1 mph. Average power was 61 watts; maximum power was 87 watts.
  • Thursday’s Endurance Miles Ladder Moderate workout was 10.02 miles in 0:45:59. Average speed was 13.1 mph; maximum speed was 14.9 mph. Average power was 60 watts; maximum power was 84 watts.
  • Friday’s Endurance Miles-Coffee Shop Ride workout was 14.86 miles in 1:10:01. Average speed was 12.7 mph; maximum speed was 13.8 mph. Average power was 56 watts; maximum power was 68 watts. The 32-minute strength routine – a mix of upper body and core exercises with bands and free weights – was cancelled.
  • Saturday’s Foundation Miles Intervals (4 x 10/4 minutes) workout was 17.23 miles in 1:15:02. Average speed was 13.8 mph; maximum speed was 15.4 mph. Average power was 67 watts; maximum power was 92 watts.
  • Sunday’s Foundation Miles-Potpourri workout was 13.00 miles in 1:01:31. Average speed was 12.7 mph; maximum speed was 14.6 mph. Average power was 55 watts; maximum power was 86 watts.

BY THE NUMBERS:

  • Total Distance: 100.83 mi
  • Longest Ride: 17.23 mi
  • Total Time for Week: 8:25:00 (h:m:s)
  • Avg Speed: 13.2 mph
  • Max Speed: 15.7 mph
  • Avg Power: 60 watts
  • Max Power: 98 watts
  • Calories: 1,879 C
  • Avg Weight: 175.1
  • Chronic Training Load: 55 (-3)