FOUNDATION 2.1 TRAINING REPORT (01/08 – 01/14)
HIGHLIGHTS: Recovered completely from the stomach virus last week. Pushed my weekly mileage to 115 miles. My Chronic Training Load (CTL) jumped up by three points from 40 to 43. This was the first week that included two-a-day workouts on Saturday. I was able to see a sports medicine specialist who diagnosed my knee pain as “a combination of early degeneration/arthritis in the patellofemoral (knee cap) joint as well as some patellar tendinitis.” Since the arthritis gel she recommended hasn’t helped in the past, we’re switching to injection therapy. Steroid injections are scheduled for three weeks from now, along with cycling-specific physical therapy the following week.
This week’s training included seven workouts on the trike and two strength workouts. The strength workouts are focusing on my upper body/core while my knees are being treated with injection therapy.
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. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
- Tuesday’s Sweet Spot Tempo Interval (7 x 5/2 minutes) workout was 15.82 miles in 1:05:00. Average speed was 14.6 mph; maximum speed was 16.5 mph. Average power was 78 watts; maximum power was 107 watts.
- Wednesday’s Foundation Miles workout was 21.18 miles in 1:30:02. Average speed was 14.1 mph; maximum speed was 15.0 mph. Average power was 70 watts; maximum power was 81 watts. The Upper Body/Core workout was substituted by an hour of snow shoveling.
- Thursday’s OverUnder Aerobic Tempo Interval (3 x 12 minutes) workout was 16.10 miles in 1:07:01. Average speed was 14.4 mph; maximum speed was 16.6 mph. Average power was 76 watts; maximum power was 107 watts.
- Friday’s Endurance Miles-Coffee Shop Ride workout was 12.79 miles in 1:00:25. Average speed was 12.7 mph; maximum speed was 13.1 mph. Average power was 55 watts; maximum power was 61 watts.
- Saturday’s Sweet Spot Tempo Interval (3 x 10/5 minutes) workout #1 was 15.61 miles in 1:05:02. Average speed was 14.4 mph; maximum speed was 16.6 mph. Average power was 75 watts; maximum power was 115 watts.
- Saturday’s Short Foundation/Aerobic workout #2 was 14.01 miles in 1:00:02. Average speed was 14.0 mph, maximum speed was 15.4 mph. Average power was 69 watts; maximum power was 92 watts.
- Sunday’s Foundation Miles Interval (3 x 15/5 minutes) workout was 20.00 miles in 1:27:13. Average speed was 13.8 mph; maximum speed was 15.2 mph. Average power was 67 watts; maximum power was 95 watts.
BY THE NUMBERS:
- Total Distance: 115.51 mi
- Longest Ride: 21.18 mi
- Total Time for Week: 9:38:45 (h:m:s)
- Avg Speed: 14.0 mph
- Max Speed: 16.6 mph
- Avg Power: 70 watts
- Max Power: 115 watts
- Calories: 2,540 C
- Avg Weight: 175.4
- Chronic Training Load: 43 (+3)