Mar242024March 24, 2024March 31, 2024by Masters TTRacer

Foundation 4.3 Training Report

Posted in Training Reports

FOUNDATION 4.3 TRAINING REPORT (03/18 – 03/24)

HIGHLIGHTS: The highlight of this week’s training was my third non-stop rehearsal ride, four (4) hours, on Saturday. We’ve been increasing this ride by one hour each month. Next month’s rehearsal ride will be five (5) hours. This ride also included the successful use of a condom catheter to collect my urine while riding. I have no intention of stopping multiple times during the six (6) hour record attempt to urinate, which will cost me valuable time. The weekday efforts were all recovery-focused. As a result, my Chronic Training Load (CTL) dropped by two points from 65 to 63.

This week’s training included eight workouts on the trike and two strength workouts. 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 12.43 miles in 1:00:01. Average speed was 12.4 mph; maximum speed was 12.9 mph. Average power was 52 watts; maximum power was 61 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 14.39 miles in 1:02:01. Average speed was 13.9 mph; maximum speed was 15.8 mph. Average power was 69 watts; maximum power was 106 watts.
  • Wednesday’s Foundation Miles workout was 21.18 miles in 1:30:01. Average speed was 14.1 mph; maximum speed was 15.5 mph. Average power was 70 watts; maximum power was 91 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 9.69 miles in 0:45:01. Average speed was 12.9 mph; maximum speed was 14.4 mph. Average power was 57 watts; maximum power was 80 watts.
  • Friday’s Pre-Event Ride-Short Tempo & Speed Intervals workout was 10.20 miles in 0:45:01. Average speed was 13.6 mph; maximum speed was 17.5 mph. Average power was 66 watts; maximum power was 141 watts.
  • Saturday’s Rehearsal #3: Endurance Interval (13 x 15 minutes) workout was 57.12 miles in 4:06:02. Average speed was 13.9 mph; maximum speed was 15.3 mph. Average power was 68 watts; maximum power was 97 watts.
  • Sunday’s Endurance Miles-Coffee Shop Ride workout was 10.61 miles in 0:50:01. Average speed was 12.7 mph; maximum speed was 13.1 mph. Average power was 55 watts; maximum power was 62 watts.

BY THE NUMBERS:

  • Total Distance: 135.95 mi
  • Longest Ride: 57.12 mi
  • Total Time for Week: 11:24:05 (h:m:s)
  • Avg Speed: 13.6 mph
  • Max Speed: 17.5 mph
  • Avg Power: 61 watts
  • Max Power: 141 watts
  • Calories: 2,767 C
  • Avg Weight: 169.8
  • Chronic Training Load: 63 (-2)