FOUNDATION 2.2 TRAINING REPORT (01/15 – 01/21)
HIGHLIGHTS: Continued slow, steady increase in mileage and interval effort. Weekly cycling mileage has increased to 122 miles. My Chronic Training Load (CTL) jumped up another three points from 43 to 46. This was the second week that included two-a-day workouts on Saturday. Next week is a recovery week leading up to a 2-hour non-stop endurance interval workout on Saturday. This particular workout will include testing various hydration formulas and bladder catheter practice.
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 waiting for my knees to be 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 3/3 minutes) workout was 20.06 miles in 1:23:01. Average speed was 14.5 mph; maximum speed was 16.5 mph. Average power was 76 watts; maximum power was 108 watts.
- Wednesday’s Foundation Miles workout was 21.55 miles in 1:30:03. Average speed was 14.4 mph; maximum speed was 15.0 mph. Average power was 73 watts; maximum power was 84 watts.
- Thursday’s OverUnder Aerobic Tempo Interval (3 x 14 minutes) workout was 17.85 miles in 1:13:01. Average speed was 14.7 mph; maximum speed was 16.6 mph. Average power was 78 watts; maximum power was 110 watts.
- Friday’s Endurance Miles-Coffee Shop Ride workout was 12.57 miles in 1:00:00. Average speed was 12.6 mph; maximum speed was 13.0 mph. Average power was 54 watts; maximum power was 62 watts.
- Saturday’s Sweet Spot Tempo Interval (3 x 10/5 minutes) workout #1 was 15.68 miles in 1:08:02. Average speed was 14.5 mph; maximum speed was 16.6 mph. Average power was 76 watts; maximum power was 109 watts.
- Saturday’s Short Foundation/Aerobic workout #2 was 15.85 miles in 1:05:01. Average speed was 14.0 mph, maximum speed was 15.6 mph. Average power was 69 watts; maximum power was 95 watts.
- Sunday’s Foundation Miles Interval (3 x 15/5 minutes) workout was 18.12 miles in 1:19:02. Average speed was 13.8 mph; maximum speed was 15.6 mph. Average power was 68 watts; maximum power was 94 watts.
BY THE NUMBERS:
- Total Distance: 121.68 mi
- Longest Ride: 21.55 mi
- Total Time for Week: 10:02:10 (h:m:s)
- Avg Speed: 14.1 mph
- Max Speed: 16.6 mph
- Avg Power: 71 watts
- Max Power: 110 watts
- Calories: 2,672 C
- Avg Weight: 176.5
- Chronic Training Load: 46 (+3)