Foundation 1.1 Training Report


HIGHLIGHTS: This was the first week of four 4-week Foundation training cycles. As noted in last week’s training report, each four week cycle consists of increasing time on the trike – 6.75 hours, 10 hours, 12 hours, and 14 hours – until April. Weekly workouts increase from five days to six days. At a minimum, weekly mileage will exceed 100+ miles. Not surprisingly, my Chronic Training Load (CTL) jumped from 36 to 39.

This week’s training included five workouts on the trike and a single strength workout in the gym. I continue to treat my lingering knee pain with Aleve. I have a return visit with my physical therapist this coming week. I want her to review my Wednesday and Friday strength exercise routines to eliminate the ones that are aggravating my knee issues.

Monday’s 45-minute Functional Strength workout was exclusively floor routines with weighted balls, leg and arm elastic bands, and ropes. Strength workouts on Wednesday and Friday were cancelled in favor of resting my knees.

All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.


  • Monday was a rest day off the bike. Completed 45-minute strength routine with floor exercises using resistance bands, weighted balls, and ropes.
  • Tuesday’s Anaerobic Power Intervals (6 x 90 seconds) workout was 17.09 miles in 1:15:01. Average speed was 13.7 mph; maximum speed was 19.8 mph. Average power was 66 watts; maximum power was 162 watts.
  • Wednesday’s Endurance Miles-Negative Splits workout was 14.36 miles in 1:00:26. Average speed was 14.3 mph; maximum speed was 16.0 mph. Average power was 73 watts; maximum power was 106 watts. The Anterior Strength workout was cancelled.
  • Thursday’s Foundation Miles Intervals (4 x 10 minutes) workout 17.35 miles in 1:15:02. Average speed was 13.9 mph; maximum speed was 15.3 mph. Average power was 68 watts; maximum power was 94 watts.
  • Friday’s Anaerobic Power Intervals (4 x 90 seconds) workout was 15.01 miles in 1:06:54. Average speed was 13.5 mph; maximum speed was 19.1 mph. Average power was 65 watts; maximum power was 163 watts. The Posterior Strength workout was cancelled.
  • Saturday’s Foundation Miles workout was 23.40 miles in 1:45:01. Average speed was 13.4 mph; maximum speed was 14.0 mph. Average power was 61 watts; maximum power was 72 watts.
  • Sunday’s Aerobic Tempo Intervals (3 x 10 minutes) workout was 15.82 miles in 1:05:44. Average speed was 14.4 mph; maximum speed was 17.6 mph. Average power was 75 watts; maximum power was 148 watts.


  • Total Distance: 103.04 mi
  • Longest Ride: 23.40 mi
  • Total Time for Week: 8:13:08 (h:m:s)
  • Avg Speed: 13.8 mph
  • Max Speed: 19.8 mph
  • Avg Power: 68 watts
  • Max Power: 163 watts
  • Calories: 2,034 C
  • Avg Weight: 177.4
  • Chronic Training Load: 39 (+3)