Fitness Ramp Rate Increasing Steadily

FOUNDATION 2.2 REPORT (11/24 – 11/30)

HIGHLIGHTS: One of the data points calculated by TrainingPeaks, the online application that my coach and I use for my weekly training plan, is Fitness Ramp Rate (FRR). This is a metric that monitors my rate of increase or decrease in my fitness over a set time period. Ideally, FRR should rise between 5-8 points per week. My increase has been a much more conservative 1-2 points per week. There is no need to be more aggressive since my triple world record attempt is still 20 weeks away.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. One of three strength resistance workouts was completed.

DETAILS:

• Monday was a rest day off the bike. A 30-minute strength machine resistance workout was completed.
• Tuesday’s Steady State Intervals (4 x 4/3 minute intervals) workout was 14.22 miles in 0:56:00. Average speed was 15.2 mph; maximum speed was 20.8 mph. Average power was 91 watts; maximum power was 155 watts.
• Wednesday’s Recovery – Endurance Blend workout was 10.65 miles in 0:45:00. Average speed was 14.2 mph; maximum speed was 16.0 mph. Average power was 76 watts; maximum power was 106 watts. A 30-minute strength machine resistance workout was cancelled.
• Thursday’s Holiday Turkey Threshold Burner Ladder workout was 18.33 miles in 1:12:30. Average speed was 15.2 mph; maximum speed was 19.0 mph. Average power was 90 watts; maximum power was 196 watts.
• Friday’s Recovery – Endurance Blend workout was 11.10 miles in 0:47:00. Average speed was 14.2 mph; maximum speed was 15.9 mph. Average power was 75 watts; maximum power was 115 watts. A 30-minute strength machine resistance workout was cancelled.
• Saturday’s Foundation Miles workout was 30.65 miles in 2:00:00. Average speed was 15.3 mph; maximum speed was 28.7 mph. Average power was 91 watts; maximum power was 109 watts.
• Sunday’s Endurance Miles – “Kitchen Sink” workout was 14.83 miles in 0:57:00. Average speed was 15.6 mph; maximum speed was 18.7 mph. Average power was 96 watts; maximum power was 181 watts.

BY THE NUMBERS:

• Total Distance: 99.78 mi
• Longest Ride: 30.65 mi
• Total Time for Week: 7:07:30 (h:m:s)
• Avg Speed: 15.1 mph
• Max Speed: 28.7 mph
• Avg Power: 87 watts
• Max Power: 196 watts
• Calories: 2,205 C
• Avg Weight: 178.0
• Chronic Training Load: 37 (+2)