FOUNDATION 5.2 TRAINING REPORT (04/08 – 04/14)
HIGHLIGHTS: This week completed the foundation portion of my training program. Total mileage is just short of 3,000 miles. With 10 weeks to go before the record attempt, the preparation phase leads off with a recovery week culminating with a “non-stop” rehearsal of five hours on Saturday, April 20. The following week begins a three-week block of intense 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, increasing my mileage total from last week’s 98 miles to 127 miles. My Chronic Training Load (CTL) increased by a single point, from 56 to 57.
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 12.00 miles in 0:54:03. Average speed was 13.1 mph; maximum speed was 14.5 mph. Average power was 61 watts; maximum power was 80 mph. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
- Tuesday’s Sweet Spot Tempo Intervals (3 x 10/5 minutes) workout was 19.62 miles in 1:20:02. Average speed was 14.7 mph; maximum speed was 17.1 mph. Average power was 79 watts; maximum power was 121 watts.
- Wednesday’s Foundation Miles-Porpourri workout was 20.86 miles in 1:31:01. Average speed was 13.8 mph; maximum speed was 15.9 mph. Average power was 66 watts; maximum power was 100 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 15.57 miles in 1:10:03. Average speed was 13.3 mph; maximum speed was 14.0 mph. Average power was 61 watts; maximum power was 74 watts.
- Friday’s Sweet Spot Tempo Intervals (4 x 15/5 minutes) workout was 25.17 miles in 1:40:34. Average speed was 15.0 mph; maximum speed was 16.9 mph. Average power was 83 watts; maximum power was 115 watts.
- Saturday’s Recovery-Endurance Blend workout was 13.65 miles in 1:01:00. Average speed was 13.4 mph; maximum speed was 14.6 mph. Average power was 62 watts; maximum power was 82 watts.
- Sunday’s Sweet Spot Tempo Intervals (3 x 15/5 minutes) workout was 20.00 miles in 1:20:03. Average speed was 15.0 mph; maximum speed was 16.9 mph. Average power was 82 watts; maximum power was 116 watts.
BY THE NUMBERS:
- Total Distance: 126.88 mi
- Longest Ride: 25.17 mi
- Total Time for Week: 10:20:46 (h:m:s)
- Avg Speed: 14.2 mph
- Max Speed: 17.1 mph
- Avg Power: 71 watts
- Max Power: 121 watts
- Calories: 2,752 C
- Avg Weight: 169.3
- Chronic Training Load: 57 (+1)