Feb252024February 25, 2024February 25, 2024by Masters TTRacer

Foundation 3.3 Training Report

Posted in Training Reports

FOUNDATION 3.3 TRAINING REPORT (02/19 – 02/25)

HIGHLIGHTS: This was a recovery week ending with my second non-stop (three hours/42 miles) rehearsal effort on Sunday. My Chronic Training Load (CTL) decreased by one point from 58 to 57. Next week begins a new four-week cycle of training with two “Steady State” Tempo Interval workouts of three sets of five minutes at 102-107 watts (race threshold) with two minutes recovery after each interval. The next non-stop rehearsal effort will be four hours (~56 miles).

This week’s training included seven 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 Endurance Miles-Coffee Shop Ride workout was 12.21 miles in 1:00:01. Average speed was 12.2 mph; maximum speed was 12.9 mph. Average power was 50 watts; maximum power was 74 watts. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
  • Tuesday’s Aerobic Tempo Intervals (2 x 10/5 minutes) workout was 14.58 miles in 1:02:01. Average speed was 14.1 mph; maximum speed was 16.0 mph. Average power was 71 watts; maximum power was 107 watts.
  • Wednesday’s Foundation Miles workout was 21.44 miles in 1:30:03. Average speed was 14.3 mph; maximum speed was 15.4 mph. Average power was 72 watts; maximum power was 88 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Thursday’s Recovery-Endurance Blend workout was 10.03 miles in 0:46:35. Average speed was 12.9 mph; maximum speed was 14.1 mph. Average power was 57 watts; maximum power was 74 watts.
  • Friday’s Pre-Event Ride workout was 10.23 miles in 0:45:01. Average speed was 13.6 mph; maximum speed was 17.2 mph. Average power was 66 watts; maximum power was 135 watts.
  • Saturday’s Endurance Miles-Coffee Shop Ride workout was 12.60 miles in 1:00:01. Average speed was 12.6 mph; maximum speed was 13.3 mph. Average power was 54 watts; maximum power was 67 watts.
  • Sunday’s Endurance Intervals (13 x 10/2 minutes) workout was 41.20 miles in 3:01:01. Average speed was 13.7 mph; maximum speed was 15.3 mph. Average power was 65 watts; maximum power was 96 watts.

BY THE NUMBERS:

  • Total Distance: 122.31 mi
  • Longest Ride: 41.20 mi
  • Total Time for Week: 10:28:43 (h:m:s)
  • Avg Speed: 13.5 mph
  • Max Speed: 17.2 mph
  • Avg Power: 62 watts
  • Max Power: 135 watts
  • Calories: 2,536 C
  • Avg Weight: 174.8
  • Chronic Training Load: 57 (-1)