Feb042024February 4, 2024February 11, 2024by Masters TTRacer

Foundation 2.4 Training Report

Posted in Training Reports

FOUNDATION 2.4 TRAINING REPORT (01/29 – 02/04)

HIGHLIGHTS: This was a buildup week of 146 miles, an increase of almost 45 miles over last week. I haven’t experienced this mileage volume since the week of March 13-19, 2023, when I logged 173 miles. As a result, my Chronic Training Load (CTL) increased by five points from 45 to 50. I no longer have a rest day completely off the trike. I train every day, plus twice on Saturdays, in addition to two strength workouts.

This week’s training included eight workouts on the trike and two strength workout. The strength workouts continue to focus on my upper body/core while waiting for my knees to be treated with injection therapy on Tuesday, February 6th.

All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Recovery-Endurance Blend Mixed workout was 14.71 miles in 1:04:02. Average speed was 13.8 mph; maximum speed was 15.5 mph. Average power was 67 watts; maximum power was 96 watts. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
  • Tuesday’s Sweet Spot Tempo Intervals (3 x 15/5 minutes) workout was 20.16 miles in 1:22:02. Average speed was 14.7 mph; maximum speed was 16.7 mph. Average power was 80 watts; maximum power was 112 watts.
  • Wednesday’s Foundation Miles workout was 21.42 miles in 1:30:01. Average speed was 14.3 mph; maximum speed was 15.2 mph. Average power was 72 watts; maximum power was 89 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Thursday’s OverUnder Sweet Spot/Time Trial Interval (3 x 8 minutes) workout was 14.58 miles in 1:00:01. Average speed was 14.6 mph; maximum speed was 17.1 mph. Average power was 78 watts; maximum power was 122 watts.
  • Friday’s Fast Pedals Interval (3 x 4/1 minutes) workout was 14.21 miles in 1:02:01. Average speed was 13.7 mph; maximum speed was 15.3 mph. Average power was 66 watts; maximum power was 92 watts.
  • Saturday’s Endurance Ascending/Descending Ladder Interval (4 x 5 minutes) workout was 14.21 miles in 1:37:01. Average speed was 13.8 mph; maximum speed was 15.7 mph. Average power was 66 watts; maximum power was 97 watts.
  • Saturday’s Sweet Spot Tempo Intervals (3 x 10/5 minutes) workout was 15.57 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 113 watts.
  • Sunday’s Foundation Intervals (4 x 15/5 minutes) workout was 23.01 miles in 1:39:09. Average speed was 13.9 mph; maximum speed was 15.4 mph. Average power was 68 watts; maximum power was 95 watts.

BY THE NUMBERS:

  • Total Distance: 145.92 mi
  • Longest Ride: 23.01 mi
  • Total Time for Week: 11:43:19 (h:m:s)
  • Avg Speed: 14.1 mph
  • Max Speed: 17.1 mph
  • Avg Power: 72 watts
  • Max Power: 122 watts
  • Calories: 3,098 C
  • Avg Weight: 177.7
  • Chronic Training Load: 50 (+5)