Feb182024February 18, 2024February 21, 2024by Masters TTRacer

Foundation 3.2 Training Report

Posted in Training Reports

FOUNDATION 3.2 TRAINING REPORT (02/12 – 02/18)

HIGHLIGHTS: This was a third consecutive buildup week, surpassing 150+ miles. I’ve just completed the 21st week, the halfway point, in my training for the triple Guinness World Record attempt on Friday, June 28th. There are 19 weeks remaining. Total mileage to date is 1,997.86 miles, just 2.14 miles short of 2,000 miles. My Chronic Training Load (CTL) increased by five points from 53 to 58. Next week is a recovery week leading up to my second non-stop rehearsal effort of 3-hours on Saturday.

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 Foundation Miles Intervals (4 x 6/4 minutes) workout was 14.00 miles in 1:02:02. Average speed was 13.5 mph; maximum speed was 15.4 mph. Average power was 64 watts; maximum power was 102 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 12/1 minutes) workout was 18.00 miles in 1:12:05. Average speed was 15.0 mph; maximum speed was 17.4 mph. Average power was 83 watts; maximum power was 123 watts.
  • Wednesday’s Endurance Miles-Coffee Shop Ride workout was 14.69 miles in 1:10:01. Average speed was 12.6 mph; maximum speed was 13.2 mph. Average power was 54 watts; maximum power was 62 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 Intervals (3 x 20/5 minutes) workout was 24.23 miles in 1:37:01. Average speed was 15.0 mph; maximum speed was 16.7 mph. Average power was 82 watts; maximum power was 114 watts.
  • Friday’s Recovery-Endurance Blend workout was 10.00 miles in 0:45:55. Average speed was 13.1 mph; maximum speed was 14.7 mph. Average power was 60 watts; maximum power was 83 watts.
  • Saturday’s Aerobic Tempo Interval (2 x 30/10 minutes) workout was 24.20 miles in 1:42:01. Average speed was 14.2 mph; maximum speed was 16.0 mph. Average power was 72 watts; maximum power was 105 watts.
  • Saturday’s Endurance Ascending/Descending Ladder Intervals (8 x 8/1 minutes) workout was 22.11 miles in 1:37:01. Average speed was 13.7 mph; maximum speed was 15.4 mph. Average power was 65 watts; maximum power was 106 watts.
  • Sunday’s Foundation Miles workout was 23.65 miles in 1:40:01. Average speed was 14.2 mph; maximum speed was 15.0 mph. Average power was 71 watts; maximum power was 87 watts.

BY THE NUMBERS:

  • Total Distance: 150.89 mi
  • Longest Ride: 24.23 mi
  • Total Time for Week: 12:10:07 (h:m:s)
  • Avg Speed: 14.0 mph
  • Max Speed: 17.4 mph
  • Avg Power: 69 watts
  • Max Power: 123 watts
  • Calories: 3,148 C
  • Avg Weight: 175.1
  • Chronic Training Load: 58 (+5)