Foundation 3.2 Training Report
Posted in Training Reports
FOUNDATION 3.2 (03/13 – 03/19) 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, jumped five points from 56 to 61, surpassing my CTL of 57 at the time of my crash back on June 27, 2021. This was accomplished with a 3 x 15 minute tempo and a 2 x 30 minute tempo workouts, plus 8+ 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 22.02 miles in 1:30:16. Average speed was 14.6 mph; maximum speed was 15.3 mph. Average power was 72 watts; maximum power was 82 watts.
- Wednesday’s Sweet Spot Tempo (3 x 15 minute intervals) workout was 31.93 miles in 1:20:03. Average speed was 23.9 mph; maximum speed was 29.1 mph. Average power was 75 watts; maximum power was 186 watts.
- Thursday’s Endurance Miles workout was 15.82 miles in 1:12:15. Average speed was 13.1 mph; maximum speed was 13.6 mph. Average power was 56 watts; maximum power was 66 watts.
- Friday’s Aerobic Tempo (2 x 30 minute intervals) workout was 23.20 miles in 1:34:02. Average speed was 14.8 mph; maximum speed was 16.3 mph. Average power was 75 watts; maximum power was 97 watts.
- Saturday’s Endurance Miles workout was 30.05 miles in 2:01:55. Average speed was 14.8 mph; maximum speed was 15.6 mph. Average power was 74 watts; maximum power was 94 watts.
- Sunday’s Endurance Miles workout was 50.00 miles in 3:21:35. Average speed was 14.9 mph; maximum speed was 17.6 mph. Average power was 75 watts; maximum power was 103 watts.
BY THE NUMBERS:
- Total Distance: 173.02 mi
- Longest Ride: 50.00 mi
- Total Time for Week: 12:35:06 (h:m:s)
- Avg Speed: 15.7 mph
- Max Speed: 29.1 mph
- Avg Power: 71 watts
- Max Power: 186 watts
- Calories: 3,251 C
- Avg Weight: 167.0