FOUNDATION 2.6 (02/13 – 02/19) TRAINING REPORT
The focus of this week’s training was shifting from high cadence workouts in the small (39t) chainring to endurance workouts in the big (53t) chainring. My Chronic Threshold Level (CTL), a measure of fitness, increased from 47 to 50, a level not achieved since the week of my crash back on June 27, 2021, when it was 54. My weekly mileage also increased from less than 100 miles for the past six weeks to 153 miles this week. This was accomplished with a single 4 x 12 minute tempo workout and 7+ hours of endurance workouts, which included a single 3.5 hour endurance workout. Resumed using the leg strength machines at my local fitness center.
HIGHLIGHTS: All cycling sessions were completed indoors with my recumbent trike on a kinetic trainer connected to either Garmin Vector 3 power pedals and a Garmin Edge 530 bike computer or a Kinetic smart trainer + Rouvy application.
DETAILS:
- Tuesday’s Progressive Endurance workout was 21.26 miles in 1:02:01. Average speed was 20.6 mph; maximum speed was 26.0 mph. Average power was 67 watts; maximum power was 166 watts.
- Wednesday’s Over/Under Aerobic Tempo (4 x 12 minute intervals) workout was 37.96 miles in 1:43:02. Average speed was 22.1 mph; maximum speed was 29.0 mph. Average power was 70 watts; maximum power was 187 watts.
- Friday’s Endurance Miles workout was 23.10 miles in 1:30:01. Average speed was 15.4 mph; maximum speed was 22.1 mph. Average power was 87 watts; maximum power was 186 watts.
- Saturday’s Endurance Miles workout was 52.64 miles in 3:30:48. Average speed was 15.0 mph; maximum speed was 20.8 mph. Average power was 74 watts; maximum power was 91 watts.
- Sunday’s Endurance Miles workout was 18.00 miles in 1:10:23. Average speed was 15.3 mph; maximum speed was 15.9 mph. Average power was 81 watts; maximum power was 92 watts.
BY THE NUMBERS:
- Total Distance: 152.96 mi
- Longest Ride: 52.64 mi
- Total Time for Week: 9:51:15 (h:m:s)
- Avg Speed: 17.1 mph
- Max Speed: 29.0 mph
- Avg Power: 76 watts
- Max Power: 187 watts
- Calories: 2,763 C
- Avg Weight: 168.2