Final Statistics for 2023-2024 Season

TRANSITION 1.2 TRAINING REPORT (09/16 – 09/22)

HIGHLIGHTS: This was my 25th season as a competitive cyclist. There were a number of highlights.

• I logged a total distance of 5,515.35 miles (vs 4,288.77 miles last season) in 350 cycling and 76 strength workouts. Total activity hours were 448H 32M 41S (397:31:41 cycling/51:14 strength).
• I completed 10 time trials on virtual versions of the actual courses I raced before my accident. I was able to improve my average speed from 16.6 mph to 19.6 mph. My intensity factor improved from 1.13 to 1.54.
• I trained for five months for an attempt at triple Guinness Ultra Cycling World Records in June, but had to postpone the effort due to lack of an officiating/support crew.

My Chronic Training Load (CTL) was steady at 55. This week’s training included seven workouts on the trike. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

• Monday’s Steady State Intervals (2 x 3 x 4/1 minutes) workout was 15.48 miles in 1:04:02. Average speed was 14.5 mph; maximum speed was 17.0 mph. Average power was 77 watts; maximum power was 118 watts. The 45-minute strength routine – a mix of upper body and core exercises with strength machines – was cancelled.
• Tuesday’s Endurance Miles-Coffee Shop Ride workout was 14.93 miles in 1:10:03. Average speed was 12.8 mph; maximum speed was 13.5 mph. Average power was 56 watts; maximum power was 67 watts.
• Wednesday’s Foundation Miles Intervals (4 x 10/4 minutes) workout was 17.43 miles in 1:19:03. Average speed was 13.2 mph; maximum speed was 15.2 mph. Average power was 61 watts; maximum power was 87 watts.
• Thursday’s Recovery-Endurance Blend workout was 12.50 miles in 0:55:01. Average speed was 13.6 mph; maximum speed was 15.4 mph. Average power was 65 watts; maximum power was 102 watts.
• Friday’s Fast Pedals Intervals workout was 15.09 miles in 1:03:01. Average speed was 14.4 mph; maximum speed was 17.1 mph. Average power was 75 watts; maximum power was 129 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 17.06 miles in 1:15:02. Average speed was 13.6 mph; maximum speed was 15.5 mph. Average power was 65 watts; maximum power was 96 watts.
• Sunday’s Endurance Ladder Intervals (8 x 8/1 minutes) workout was 22.17 miles in 1:37:02. Average speed was 13.7 mph; maximum speed was 15.4 mph. Average power was 65 watts; maximum power was 97 watts.

BY THE NUMBERS:

• Total Distance: 114.66 mi
• Longest Ride: 22.17 mi
• Total Time for Week: 8:23:14 (h:m:s)
• Avg Speed: 13.7 mph
• Max Speed: 17.1 mph
• Avg Power: 66 watts
• Max Power: 129 watts
• Calories: 1,903 C
• Avg Weight: 174.6
• Chronic Training Load: 55 (0)