Foundation 1.4 Training Report


HIGHLIGHTS: This was supposed to be another 100+ mile week. But, I contracted a stomach virus on Thursday that made training impossible. The only upside was a weight loss of over five pounds in three days. My Chronic Training Load (CTL) dropped by two points from 42 to 40. Next week, my training program will start to include two-a-day workouts on Saturday. My CTL is predicted to jump back to 43.

This week’s training included three workouts on the trike and no strength workouts. I was able to see my doctor and get an x-ray of my left knee. The latest diagnosis is strained quadriceps in both knees. She referred me to the sports medicine clinic, which treats elite athletes, and provides more extensive diagnosis and therapy expertise. She also advised me to discontinue any pain medications, like Aleve and Extra-Strength Tylenol, because prolonged useage causes chronic pain.

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. The 45-minute strength routine was cancelled due the holiday.
  • Tuesday’s Sweet Spot Tempo Interval (6 x 5/2 minutes) workout was 14.86 miles in 1:02:02. Average speed was 14.4 mph; maximum speed was 16.4 mph. Average power was 75 watts; maximum power was 105 watts.
  • Wednesday’s Foundation Miles workout was 21.49 miles in 1:30:02. Average speed was 14.3 mph; maximum speed was 15.2 mph. Average power was 72 watts; maximum power was 87 watts. The Anterior Strength workout was cancelled.
  • Thursday’s OverUnder Aerobic Tempo Interval (4 x 10 minutes) workout was 14.08 miles in 1:01:02. Average speed was 13.8 mph; maximum speed was 16.5 mph. Average power was 69 watts; maximum power was 111 watts.
  • Friday’s Foundation Miles workout was cancelled due to illness. The Posterior Strength workout was cancelled due to illness.
  • Saturday’s Sweet Spot Tempo Interval workout was cancelled due to illness.
  • Sunday’s Foundation Miles Interval workout was cancelled due to illness.


  • Total Distance: 50.43 mi
  • Longest Ride: 21.49 mi
  • Total Time for Week: 3:33:06 (h:m:s)
  • Avg Speed: 14.2 mph
  • Max Speed: 16.5 mph
  • Avg Power: 72 watts
  • Max Power: 111 watts
  • Calories: 881 C
  • Avg Weight: 179.0
  • Chronic Training Load: 40 (-2)