Apr072024April 7, 2024April 7, 2024by Masters TTRacer

Foundation 5.1 Training Report

Posted in Training Reports

FOUNDATION 5.1 TRAINING REPORT (04/01 – 04/07)

HIGHLIGHTS: Next week will wrap up the foundation portion of my training program. With 11 weeks to go before the record attempt, we’re focused on my fatigue and form numbers before the preparation phase starts immediately after my fifth “non-stop” rehearsal of five hours on Saturday, April 20. The following week begins a three-week block of preparation training with weekly cycling durations of 12 hours, 20 hours, and 10 hours.

I was able to complete a “normal” set of workouts this week, doubling my mileage total from last week’s abbreviated results. Not unexpectedly, my Chronic Training Load (CTL) dropped again, but only by two points from 58 to 56.

This week’s training included seven 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 Recovery-Endurance Blend (4 x 4 minutes) workout was 9.56 miles in 0:45:01. Average speed was 12.7 mph; maximum speed was 13.8 mph. Average power was 56 watts; maximum power was 72 mph. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
  • Tuesday’s Foundation Miles-Potpourri workout was 12.87 miles in 0:59:03. Average speed was 13.1 mph; maximum speed was 14.8 mph. Average power was 59 watts; maximum power was 83 watts.
  • Wednesday’s Power Intervals (3 x 2 x 2/2 minutes) workout was 17.37 miles in 1:15:01. Average speed was 13.9 mph; maximum speed was 17.7 mph. Average power was 70 watts; maximum power was 135 watts. The 39-minute strength routine was a mix of upper body and core exercises with bands and free weights.
  • Thursday’s Endurance Miles-Coffee Shop Ride workout was 12.83 miles in 1:00:01. Average speed was 12.8 mph; maximum speed was 13.2 mph. Average power was 56 watts; maximum power was 66 watts.
  • Friday’s Power Intervals (2 x 4 x 2/2 minutes) workout was 16.48 miles in 1:10:00. Average speed was 14.1 mph; maximum speed was 17.7 mph. Average power was 72 watts; maximum power was 131 watts.
  • Saturday’s Foundation Miles (4 x 10/5 minutes) workout was 17.51 miles in 1:19:01. Average speed was 13.3 mph; maximum speed was 15.3 mph. Average power was 61 watts; maximum power was 91 watts.
  • Sunday’s Power Intervals (2 x 4 x 1/1 minutes) workout was 11.75 miles in 0:50:02. Average speed was 14.1 mph; maximum speed was 17.3 mph. Average power was 71 watts; maximum power was 130 watts.

BY THE NUMBERS:

  • Total Distance: 98.38 mi
  • Longest Ride: 17.51 mi
  • Total Time for Week: 8:42:09 (h:m:s)
  • Avg Speed: 13.5 mph
  • Max Speed: 17.7 mph
  • Avg Power: 64 watts
  • Max Power: 135 watts
  • Calories: 2,149 C
  • Avg Weight: 170.1
  • Chronic Training Load: 56 (-2)