FOUNDATION 3.1 (03/06 – 03/12) TRAINING REPORT
The focus of this week’s training continued with endurance workouts in the big (53t) chainring with an additional day of training. My Chronic Threshold Level (CTL), a measure of fitness, has stabilized at 56, a level almost equalling my CTL of 57 at the time of my crash back on June 27, 2021. This was accomplished with a 3 x 10 minute tempo and a 2 x 20 minute tempo workouts, plus 6+ hours of endurance workouts.
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 Foundation Miles workout was 22.01 miles in 1:30:12. Average speed was 14.6 mph; maximum speed was 15.3 mph. Average power was 72 watts; maximum power was 86 watts.
- Wednesday’s Sweet Spot Tempo (3 x 10 minute intervals) workout was 28.73 miles in 1:15:04. Average speed was 23.0 mph; maximum speed was 28.9 mph. Average power was 72 watts; maximum power was 198 watts.
- Thursday’s Endurance Miles workout was 15.15 miles in 1:10:03. Average speed was 13.0 mph; maximum speed was 13.6 mph. Average power was 54 watts; maximum power was 64 watts.
- Friday’s Aerobic Tempo (2 x 20 minute intervals) workout was 21.48 miles in 1:29:47. Average speed was 14.5 mph; maximum speed was 15.7 mph. Average power was 71 watts; maximum power was 101 watts.
- Saturday’s Foundation Miles workout was 21.28 miles in 1:30:03. Average speed was 14.2 mph; maximum speed was 15.4 mph. Average power was 67 watts; maximum power was 85 watts.
- Sunday’s Endurance Miles workout was 32.02 miles in 2:15:28. Average speed was 14.2 mph; maximum speed was 15.0 mph. Average power was 67 watts; maximum power was 83 watts.
BY THE NUMBERS:
- Total Distance: 140.66 mi
- Longest Ride: 23.44 mi
- Total Time for Week: 10:05:37 (h:m:s)
- Avg Speed: 15.3 mph
- Max Speed: 28.9 mph
- Avg Power: 79 watts
- Max Power: 92 watts
- Calories: 2,508 C
- Avg Weight: 166.4