Foundation 1.4 Training Report


The focus of this week’s training was recovery and transitioning to workouts with a “dumb” trainer. Sunday’s workout was the first one using a magnetic trainer, power pedals, and Garmin Edge 530 bike computer. (No change to my heart rate monitor, cadence, and speed sensors.) The last time I used this combination was during the warmup for my last time trial back on August 6, 2022. I immediately noticed a 20+ rpm increase in my cadence.

Next week, I begin two weekly sessions on various leg strength machines at my local fitness center.

HIGHLIGHTS: Each week typically consists of four specific cycling sessions, two recovery cycling sessions, three yoga sessions, and two strength machine sessions. All cycling sessions were completed indoors with my recumbent trike on a kinetic trainer connected to power pedals and a Garmin Edge 530 bike computer.

Tuesday’s Fast Pedals 2x4x1 Minute Interval workout was 15.46 miles in 0:54:15. Average speed was 17.1 mph; maximum speed was 23.1 mph. Average power was 89 watts; maximum power was 175 watts.

Wednesday’s 3×8 Minute Endurance Intervals workout was 18.49 miles in 1:04:26. Average speed was 17.2 mph; maximum speed was 22.5 mph. Average power was 94 watts; maximum power was 133 watts.

Friday’s Pre-Event Aerobic Tempo workout was 12.07 miles in 0:42:16. Average speed was 17.1 mph; maximum speed was 24.2 mph. Average power was 90 watts; maximum power was 186 watts.

Saturday’s 2×8 Minute Field Test workout was 19.83 miles in 1:09:18. Average speed was 17.2 mph; maximum speed was 22.2 mph. Average power was 88 watts; maximum power was 166 watts.

Sunday’s Recovery Miles workout was 7.81 miles in 0:45:22. Average speed was 10.5 mph; maximum speed was 11.0 mph. Average power was 75 watts; maximum power was 99 watts.


  • Total Distance: 73.75 mi
  • Longest Ride: 19.83 mi
  • Total Time for Week: 5:35:32 (h:m:s)
  • Avg Speed: 16.1 mph
  • Max Speed: 24.2 mph
  • Avg Power: 87 watts
  • Max Power: 186 watts
  • Calories: 1,643 C
  • Avg Weight: 168.1