FOUNDATION 2.7 (02/20 – 02/26) TRAINING REPORT
The focus of this week’s training was endurance workouts in the big (53t) chainring. My Chronic Threshold Level (CTL), a measure of fitness, increased from 50 to 54, a level equalling my CTL at the time of my crash back on June 27, 2021. My weekly mileage also increased by another six percent (10 miles), from 153 miles last week to 162 miles this week. This was accomplished with a single 3 x 15 minute tempo workout and 8+ hours of endurance workouts, which included a four-hour endurance workout on Saturday.
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 Endurance Miles workout was 22.74 miles in 1:30:02. Average speed was 15.2 mph; maximum speed was 20.1 mph. Average power was 81 watts; maximum power was 136 watts.
- Wednesday’s Aerobic Tempo (3 x 15 minute intervals) workout was 40.83 miles in 1:50:01. Average speed was 22.3 mph; maximum speed was 26.5 mph. Average power was 70 watts; maximum power was 178 watts.
- Friday’s Endurance Miles workout was 22.70 miles in 1:30:04. Average speed was 15.1 mph; maximum speed was 16.0 mph. Average power was 78 watts; maximum power was 92 watts.
- Saturday’s Endurance Miles workout was 59.90 miles in 4:02:32. Average speed was 14.8 mph; maximum speed was 19.4 mph. Average power was 73 watts; maximum power was 97 watts.
- Sunday’s Endurance Miles workout was 15.82 miles in 1:10:32. Average speed was 13.5 mph; maximum speed was 14.2 mph. Average power was 59 watts; maximum power was 71 watts.
BY THE NUMBERS:
- Total Distance: 161.99 mi
- Longest Ride: 59.90 mi
- Total Time for Week: 11:18:16 (h:m:s)
- Avg Speed: 16.1 mph
- Max Speed: 26.5 mph
- Avg Power: 72 watts
- Max Power: 178 watts
- Calories: 3,014 C
- Avg Weight: 167.0