FOUNDATION 2.3 TRAINING REPORT (01/22 – 01/28)
HIGHLIGHTS: This was a week of recovery workouts leading to a 2-hour non-stop endurance interval workout on Saturday. I prepared and consumed a 12-ounce bottle of Skratch Labs’ SuperFuel drink mix. I have two other hydration products, designed for longer rides, that I will consume as my non-stop workouts increase by an hour monthly. Use of a bladder catheter hit some minor “technical” issues and will be postponed until next month’s 3-hour non-stop endurance interval workout on Saturday, February 24th.
This week’s training included seven workouts on the trike and one strength workout. The strength workout focused on my upper body/core while waiting for my knees to be treated with injection therapy on Tuesday, February 6th. My weekly training mileage was only 107 miles, which dropped my Chronic Training Load (CTL) by one point from 46 to 45.
All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.
DETAILS:
- Monday’s Endurance Miles-Coffee Shop Ride workout was 12.47 miles in 1:00:01. Average speed was 12.5 mph; maximum speed was 12.9 mph. Average power was 53 watts; maximum power was 61 watts. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
- Tuesday’s Aerobic Tempo Interval (2 x 10/5 minutes) workout was 14.42 miles in 1:02:02. Average speed was 14.0 mph; maximum speed was 15.9 mph. Average power was 69 watts; maximum power was 125 watts.
- Wednesday’s Foundation Miles workout was 21.15 miles in 1:30:01. Average speed was 14.1 mph; maximum speed was 15.0 mph. Average power was 70 watts; maximum power was 83 watts.
- Thursday’s Recovery-Endurance Blend Interval (5 x 4/4 minutes) workout was 10.01 miles in 0:46:13. Average speed was 13.0 mph; maximum speed was 14.2 mph. Average power was 58 watts; maximum power was 76 watts.
- Friday’s Pre-Event Ride/Short Tempo & Speed Interval workout was 10.25 miles in 0:45:02. Average speed was 13.7 mph; maximum speed was 17.1 mph. Average power was 66 watts; maximum power was 132 watts.
- Saturday’s Endurance Miles Interval (11 x 8/1 minutes) workout was 28.66 miles in 2:04:02. Average speed was 13.9 mph; maximum speed was 15.5 mph. Average power was 67 watts; maximum power was 96 watts.
- Sunday’s Endurance Miles-Coffee Shop Ride workout was 10.56 miles in 0:50:01. Average speed was 12.7 mph; maximum speed was 13.1 mph. Average power was 55 watts; maximum power was 68 watts.
BY THE NUMBERS:
- Total Distance: 107.53 mi
- Longest Ride: 28.66 mi
- Total Time for Week: 8:42:22 (h:m:s)
- Avg Speed: 13.5 mph
- Max Speed: 17.1 mph
- Avg Power: 63 watts
- Max Power: 132 watts
- Calories: 2,050 C
- Avg Weight: 177.5
- Chronic Training Load: 45 (-1)