Feb092025February 9, 2025February 9, 2025by Masters TTRacer

First Attempt at Race Speeds

Posted in Training Reports

FOUNDATION 3.1 TRAINING REPORT (02/03 – 02/09)

HIGHLIGHTS: On Tuesday, I completed a new workout called STOMPS that consisted of 5 x 15 second maximum effort intervals with four minutes recovery. As a guideline, they are 150+ percent of your Functional Threshold Power (FTP), which, for me, is 105 watts. My goal was to achieve an FTP of 150+ watts for 15 seconds. In fact, I smashed that number with the following five intervals: 197 watts, 220 watts, 216 watts, 252 watts, and 252 watts. My top speed was 19.1 mph.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Due to discomfort in my left shoulder after receiving a flu shot, I cancelled both strength workouts this week.

DETAILS:

  • Monday’s Recovery-Endurance Blend workout was 14.30 miles in 1:04:02. Average speed was 13.4 mph; maximum speed was 15.0 mph. Average power was 66 watts; maximum power was 96 watts. The 45-minute strength routine, a mix of strength machines and bands, was cancelled.
  • Tuesday’s Stomps Intervals (5 x 15 seconds/4 minutes, 4 x 4/4 minutes) workout was 17.19 miles in 1:14:05. Average speed was 13.9 mph; maximum speed was 19.1 mph. Average power was 74 watts; maximum power was 252 watts.
  • Wednesday’s Recovery-Endurance Blend workout was 13.32 miles in 1:01:01. Average speed was 13.1 mph; maximum speed was 14.3 mph. Average power was 62 watts; maximum power was 82 watts.
  • Thursday’s Aerobic Tempo/Sweet Spot Blend workout was 20.47 miles in 1:25:02. Average speed was 14.4 mph; maximum speed was 16.6 mph. Average power was 79 watts; maximum power was 117 watts. The 88-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Friday’s Recovery-Endurance Blend workout was 10.05 miles in 0:47:02. Average speed was 12.8 mph; maximum speed was 14.3 mph. Average power was 60 watts; maximum power was 85 watts.
  • Saturday’s 17-Minute Warmup workout was 3.85 miles in 0:16:53. Average speed was 13.7 mph; maximum speed was 16.8 mph. Average power was 72 watts; maximum power was 149 watts.
  • Saturday’s Steady State Intervals (4 x 6/5 minutes) workout was 15.26 miles in 1:05:03. Average speed was 14.1 mph; maximum speed was 16.8 mph. Average power was 76 watts; maximum power was 121 watts.
  • Sunday’s Foundation Miles Intervals (4 x 10/4 minutes) workout was 17.21 miles in 1:19:03. Average speed was 13.1 mph; maximum speed was 15.0 mph. Average power was 62 watts; maximum power was 95 watts.

BY THE NUMBERS:

  • Total Distance: 111.66 mi
  • Longest Ride: 20.47 mi
  • Total Time for Week: 8:12:11 (h:m:s)
  • Avg Speed: 13.6 mph
  • Max Speed: 19.1 mph
  • Avg Power: 69 watts
  • Max Power: 252 watts
  • Calories: 1,955 C
  • Avg Weight: 175.6
  • Chronic Training Load: 56 (+1)