Foundation 1.3 Training Report


HIGHLIGHTS: This was another 100+ mile week. In fact, it was exactly the same mileage as last week. As a result, my Chronic Training Load (CTL) remained the same at 42. Next week, I will be performing three hour-long “Sweet Spot/Tempo” interval workouts, which will jump my CTL to 46.

This week’s training included five workouts on the trike and a single strength workout at home. My strength coach was on vacation over the holidays. My patella ligament issues persisted despite wearing a pair of stabilizer bands. I only obtained pain relief from an Aleve and an Extra-Strength Tylenol taken an hour before each daily workout.

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 until my strength coach returns next week.

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 38-minute strength routine with floor exercises using resistance bands and ropes.
  • Tuesday’s Foundation Miles workout was 24.15 miles in 1:45:03. Average speed was 13.8 mph; maximum speed was 14.6 mph. Average power was 66 watts; maximum power was 78 watts.
  • Wednesday’s Foundation Miles Intervals (3 x 8/4 minutes) workout was 13.32 miles in 0:58:06. Average speed was 13.8 mph; maximum speed was 17.1 mph. Average power was 67 watts; maximum power was 141 watts. The Anterior Strength workout was cancelled.
  • Thursday’s Endurance Intervals (3 x 10/5 minutes) workout 14.26 miles in 1:04:02. Average speed was 13.4 mph; maximum speed was 15.3 mph. Average power was 62 watts; maximum power was 96 watts.
  • Friday’s Endurance Miles “Kitchen Sink” workout was 12.10 miles in 0:52:01. Average speed was 14.0 mph; maximum speed was 16.8 mph. Average power was 69 watts; maximum power was 133 watts. The Posterior Strength workout was cancelled.
  • Saturday’s Foundation Miles (5 x 10/4 minutes) workout was 20.43 miles in 1:29:06. Average speed was 13.8 mph; maximum speed was 15.4 mph. Average power was 66 watts; maximum power was 100 watts.
  • Sunday’s Foundation Miles workout was 23.80 miles in 1:45:04. Average speed was 13.6 mph; maximum speed was 14.3 mph. Average power was 64 watts; maximum power was 77 watts.


  • Total Distance: 108.07 mi
  • Longest Ride: 24.15 mi
  • Total Time for Week: 8:31:22 (h:m:s)
  • Avg Speed: 13.7 mph
  • Max Speed: 17.1 mph
  • Avg Power: 66 watts
  • Max Power: 141 watts
  • Calories: 2,033 C
  • Avg Weight: 178.2
  • Chronic Training Load: 42 (+0)