Foundation 4.1 Training Report

FOUNDATION 4.1 TRAINING REPORT (03/04 – 03/10)

HIGHLIGHTS: Training was back on track this week. The prescription cough-inhibitor, coupled with Mucinex expectorant, allowed me to get restful sleep each night. With the exception of taking an unscheduled rest day on Monday (doubling up on Tuesday), and cancelling my in-person strength workout so I didn’t infect my strength coach, this was a 150+ mile/11+ hour week. My Chronic Training Load (CTL) increased by three points from 58 to 61.

This week’s training included eight workouts on the trike and one at-home strength workout. All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

• Tuesday’s Endurance Miles-Coffee Shop Ride workout was 12.77 miles in 1:00:02. Average speed was 12.8 mph; maximum speed was 13.2 mph. Average power was 55 watts; maximum power was 68 watts.
• Tuesday’s Steady State Intervals (3 x 10/5 minutes) workout was 17.56 miles in 1:11:02. Average speed was 14.8 mph; maximum speed was 17.5 mph. Average power was 81 watts; maximum power was 127 watts.
• Wednesday’s Foundation Miles workout was 21.17 miles in 1:30:05. Average speed was 14.1 mph; maximum speed was 15.3 mph. Average power was 70 watts; maximum power was 95 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
• Thursday’s Steady State Intervals (4 x 8/4 minutes) workout was 18.29 miles in 1:15:01. Average speed was 14.6 mph; maximum speed was 17.3 mph. Average power was 79 watts; maximum power was 125 watts.
• Friday’s Recovery-Endurance Blend workout was 13.26 miles in 0:58:02. Average speed was 13.7 mph; maximum speed was 15.5 mph. Average power was 66 watts; maximum power was 96 watts.
• Saturday’s Sweet Spot Tempo Intervals (3 x 20/5 minutes) workout was 24.02 miles in 1:37:17. Average speed was 14.8 mph; maximum speed was 16.6 mph. Average power was 80 watts; maximum power was 115 watts.
• Saturday’s Endurance Ladder (8 x 8/1 minutes) workout was 22.24 miles in 1:37:01. Average speed was 13.8 mph; maximum speed was 15.4 mph. Average power was 66 watts; maximum power was 96 watts.
• Sunday’s Foundation Miles workout was 23.69 miles in 1:40:28. Average speed was 14.1 mph; maximum speed was 15.0 mph. Average power was 71 watts; maximum power was 85 watts.

BY THE NUMBERS:

• Total Distance: 153.01 mi
• Longest Ride: 24.02 mi
• Total Time for Week: 11:27:58 (h:m:s)
• Avg Speed: 14.1 mph
• Max Speed: 17.5 mph
• Avg Power: 71 watts
• Max Power: 127 watts
• Calories: 2,916 C
• Avg Weight: 171.7
• Chronic Training Load: 61 (+3)