Apr302023April 30, 2023April 30, 2023by Masters TTRacer

Foundation 3.8 Training Report

Posted in Training Reports

FOUNDATION 3.8 (04/24 – 04/30) TRAINING REPORT

Completed 8-week Foundation training block this week. Next week starts an 8-week Preparation training block consisting of multiple interval workouts at race pace as National Senior Games (NSG) approaches in July. This past Friday, I rode a virtual time trial course that I discovered on Rouvy that was used for the 2005 NSG. This course is 5.56 miles (9 kilometers) in length and features four short, sharp hills of 2% to 6% grade. This is definitely not a flat, fast course, especially challenging for the 2-wheel and 3-wheel recumbent competitors.

HIGHLIGHTS: 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 (3 x 6 minutes) Interval workout was 12.16 miles in 0:52:01. Average speed was 14.0 mph; maximum speed was 18.3 mph. Average power was 67 watts; maximum power was 173 watts.
  • Wednesday’s Endurance Miles workout was 15.05 miles in 1:00:03. Average speed was 15.0 mph; maximum speed was 15.5 mph. Average power was 77 watts; maximum power was 87 watts.
  • Thursday’s Endurance Miles + Tempo Intervals workout was 12.80 miles in 0:53:04. Average speed was 14.5 mph; maximum speed was 17.5 mph. Average power was 72 watts; maximum power was 140 watts.
  • Friday’s North Park (PA) National Senior Games time trial course familiarization was 5.56 miles in 0:22:27. Average speed was 14.9 mph; maximum speed was 31.3 mph. Average power was 95 watts; maximum power was 208 watts.
  • Saturday’s Tempo (3 x 12 minutes) Interval workout was 18.13 miles in 1:15:22. Average speed was 14.4 mph; maximum speed was 16.6 mph. Average power was 71 watts; maximum power was 109 watts.
  • Sunday’s Endurance Miles workout was 22.20 miles in 1:30:03. Average speed was 14.8 mph; maximum speed was 15.4 mph. Average power was 74 watts; maximum power was 84 watts.

BY THE NUMBERS:

  • Total Distance: 85.90 mi
  • Longest Ride: 22.20 mi
  • Total Time for Week: 6:08:00 (h:m:s)
  • Avg Speed: 14.6 mph
  • Max Speed: 31.3 mph
  • Avg Power: 76 watts
  • Max Power: 157 watts
  • Calories: 1,589 C
  • Avg Weight: 168.5