Oct052025October 5, 2025October 5, 2025by Masters TTRacer

Gradual Increase in Weekly Mileage Begins

Posted in Training Reports

PREPARATION 1.6 REPORT (09/29 – 10/05)

HIGHLIGHTS: There is a basic rule of training that any increase in weekly training distance or time should be no more than 10 percent of the previous week. Last week, my total cycling distance was 73.01 miles; total cycling time was 5 hours and one second. This week, my total cycling distance was 79.28 miles; total cycling time was 5 hours and 26 minutes. That was an 8 percent increase in cycling distance from last week. Next week, my cycling time will increase by another 30 minutes and my cycling distance should increase to roughly 85 miles.

One benefit of this slow increase in cycling time and distance is its impact on my weight. A month ago, my daily weight was just below 179 pounds. This week, I recorded 175.5 pounds on Wednesday. I attribute this steady weight loss to my increasing training time and cutting out carbonated beverages completely. I had already eliminated sodas from my diet years ago. But I had developed a taste for carbonated flavored water. While not containing sugar or artificial sweetners, I noticed that I was reducing my intake of plain water significantly. I stopped drinking the flavored water exactly a month ago.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Three strength resistance workouts were completed.

DETAILS:

  • Monday’s Foundation Hi/Lo Blend (3 x 5/3 minutes) workout was 14.30 miles in 0:59:00. Average speed was 14.5 mph; maximum speed was 16.6 mph. Average power was 77 watts; maximum power was 123 watts. A 30-minute strength machine resistance workout was completed.
  • Tuesday’s Recovery – Endurance Blend workout was 10.47 miles in 0:45:00. Average speed was 14.0 mph; maximum speed was 15.2 mph. Average power was 71 watts; maximum power was 99 watts.
  • Wednesday’s Foundation Miles Intervals (6 x 5/2 minutes) workout was 14.91 miles in 1:01:00. Average speed was 14.7 mph; maximum speed was 16.6 mph. Average power was 79 watts; maximum power was 125 watts. A 30-minute strength machine resistance workout was completed.
  • Thursday was a rest day off the bike.
  • Friday’s Aerobic Tempo Intervals (7 x 2/2 minutes) workout was 11.97 miles in 0:48:00. Average speed was 15.0 mph; maximum speed was 17.1 mph. Average power was 84 watts; maximum power was 158 watts. A 30-minute strength machine resistance workout was completed.
  • Saturday’s Recovery – Endurance Miles workout was 10.47 miles in 0:45:26. Average speed was 14.3 mph; maximum speed was 16.5 mph. Average power was 75 watts; maximum power was 121 watts.
  • Sunday’s Trainer Workout Foundation workout was 17.17 miles in 1:08:00. Average speed was 15.2 mph; maximum speed was 16.9 mph. Average power was 86 watts; maximum power was 124 watts.

BY THE NUMBERS:

  • Total Distance: 79.28 mi
  • Longest Ride: 17.17 mi
  • Total Time for Week: 6:56:26 (h:m:s)
  • Avg Speed: 14.6 mph
  • Max Speed: 17.1 mph
  • Avg Power: 79 watts
  • Max Power: 158 watts
  • Calories: 2,073 C
  • Avg Weight: 175.9
  • Chronic Training Load: 29 (0)