FOUNDATION 1.2 TRAINING REPORT (12/18 – 12/24)
HIGHLIGHTS: This was the 13th week, first one-third, of the 39-week training program for my triple Guinness World Record attempt on Friday, June 28, 2024. Total mileage to date, after another 100+ mile week, is 1,054 miles in 67 cycling workouts and 30 strength workouts totaling 95 hours, 11 minutes, and 47 seconds. By June 28th, I am expecting to have logged over 3,000+ miles. My Chronic Training Load (CTL) jumped another three points this week, from 39 to 42. Back on September 25th, the start of this training program, my CTL was 17.
This week’s training included five workouts on the trike and a single strength workout in the gym. My physical therapist reviewed all of my strength exercise routines and modified several to reduce any aggravation of my patella ligament issues. I also ordered a pair of patella stabilizer bands for my knees, which should arrive after the holiday.
Monday’s 38-minute Functional Strength workout was exclusively floor routines with leg/arm elastic bands and ropes. Strength workouts on Wednesday and Friday were cancelled. I suffered severe shoulder pain after receiving the lastest COVID-19 booster and flu vaccinations.
All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.
DETAILS:
- Monday was a rest day off the bike. Completed 38-minute strength routine with floor exercises using resistance bands and ropes.
- Tuesday’s Power Intervals (5 x 2/3 minutes) workout was 13.02 miles in 0:56:12. Average speed was 13.9 mph; maximum speed was 18.2 mph. Average power was 70 watts; maximum power was 142 watts.
- Wednesday’s Foundation Miles workout was 24.28 miles in 1:45:04. Average speed was 13.9 mph; maximum speed was 14.6 mph. Average power was 67 watts; maximum power was 78 watts. The Anterior Strength workout was cancelled.
- Thursday’s Recovery-Endurance Blend Mixed workout 14.49 miles in 1:04:01. Average speed was 13.6 mph; maximum speed was 15.3 mph. Average power was 65 watts; maximum power was 96 watts.
- Friday’s Power Intervals (4 x 2/2 minutes & 4 x 1/3 minutes) workout was 18.04 miles in 1:18:01. Average speed was 13.9 mph; maximum speed was 18.7 mph. Average power was 69 watts; maximum power was 158 watts. The Posterior Strength workout was cancelled.
- Saturday’s Foundation Miles (5 x 10/4 minutes) workout was 20.01 miles in 1:26:36. Average speed was 13.9 mph; maximum speed was 15.3 mph. Average power was 68 watts; maximum power was 94 watts.
- Sunday’s Endurance Miles-Negative Splits workout was 18.01 miles in 1:14:43. Average speed was 14.5 mph; maximum speed was 16.2 mph. Average power was 75 watts; maximum power was 109 watts.
BY THE NUMBERS:
- Total Distance: 107.86 mi
- Longest Ride: 24.28 mi
- Total Time for Week: 8:22:37 (h:m:s)
- Avg Speed: 13.9 mph
- Max Speed: 18.7 mph
- Avg Power: 69 watts
- Max Power: 158 watts
- Calories: 2,094 C
- Avg Weight: 178.0
- Chronic Training Load: 42 (+3)