Feb112024February 11, 2024February 11, 2024by Masters TTRacer

Foundation 3.1 Training Report

Posted in Training Reports

FOUNDATION 3.1 TRAINING REPORT (02/05 – 02/11)

HIGHLIGHTS: This was another buildup week of 144 miles. My Chronic Training Load (CTL) increased by three points from 50 to 53. On Monday, I received steroid injections in both knees to combat the patella tendinitis I’ve experienced for months now. Tomorrow, I have an appointment with a physical therapist that specializes in knee pain. I expect him to give me specific exercises to strengthen my knees, as well as guidelines for resuming leg strength exercises with my strength coach.

This week’s training included eight workouts on the trike and two strength workouts. The strength workouts continue to focus on my upper body/core.

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 workout was 13.73 miles in 1:00:01. Average speed was 13.7 mph; maximum speed was 15.7 mph. Average power was 67 watts; maximum power was 94 watts. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
  • Tuesday’s OverUnder Sweet Spot/Time Trial Intervals (3 x 8 minutes) workout was 15.82 miles in 1:04:07. Average speed was 14.8 mph; maximum speed was 17.2 mph. Average power was 81 watts; maximum power was 128 watts.
  • Wednesday’s Recovery-Endurance Blend workout was 11.00 miles in 0:50:22. Average speed was 13.1 mph; maximum speed was 14.6 mph. Average power was 60 watts; maximum power was 84 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Thursday’s Sweet Spot Tempo Interval (1 x 15/5, 2 x 20/5 minutes) workout was 22.82 miles in 1:32:02. Average speed was 14.9 mph; maximum speed was 16.8 mph. Average power was 81 watts; maximum power was 110 watts.
  • Friday’s Endurance Miles-Coffee Shop Ride workout was 14.64 miles in 1:10:01. Average speed was 12.5 mph; maximum speed was 13.2 mph. Average power was 53 watts; maximum power was 62 watts.
  • Saturday’s Aerobic Tempo Interval (2 x 25/5 minutes) workout was 19.82 miles in 1:22:01. Average speed was 14.5 mph; maximum speed was 16.1 mph. Average power was 76 watts; maximum power was 105 watts.
  • Saturday’s Endurance Ascending/Descending Ladder Intervals (4 x 5 minutes) workout was 22.25 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 98 watts.
  • Sunday’s Foundation Miles workout was 23.58 miles in 1:40:01. Average speed was 14.1 mph; maximum speed was 14.9 mph. Average power was 70 watts; maximum power was 86 watts.

BY THE NUMBERS:

  • Total Distance: 143.65 mi
  • Longest Ride: 23.58 mi
  • Total Time for Week: 11:39:36 (h:m:s)
  • Avg Speed: 14.0 mph
  • Max Speed: 17.3 mph
  • Avg Power: 69 watts
  • Max Power: 128 watts
  • Calories: 3,033 C
  • Avg Weight: 175.9
  • Chronic Training Load: 53 (+3)