Mar092025March 9, 2025March 9, 2025by Masters TTRacer

Increased Functional Threshold Power

Posted in Training Reports

FOUNDATION 4.1 TRAINING REPORT (03/03 – 03/09)

HIGHLIGHTS: This week was a “normal” 100+ mile training effort after two weeks recovering from my first speed test of the season and a bout of the flu. I completed all of the assigned cycling and strength workouts. There was one significant change as a result of the speed test. My Functional Threshold Power (FTP) showed a significant increase after logging 139 watts average and 256 watts maximum on the virtual Maple Park race course. My coach calculated that my FTP had increased to 122 watts from 105 watts back in January. By comparison, my FTP before my accident was 234 watts in November 2020 to 168 watts post-accident in November 2022. (There was no change in my Functional Theshold Heart Rate.)

I established another milestone this week when I surpassed 15,000 miles on my trike. The exact total was 15,119 miles in 901 workouts since May 20, 2022.

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

DETAILS:

  • Monday’s Recovery-Endurance Blend workout was 12.69 miles in 0:55:01. Average speed was 13.8 mph; maximum speed was 15.9 mph. Average power was 72 watts; maximum power was 113 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
  • Tuesday’s Time Trial Intervals (5 x 3/3 minutes) workout was 13.65 miles in 0:56:02. Average speed was 14.6 mph; maximum speed was 17.7 mph. Average power was 83 watts; maximum power was 139 watts.
  • Wednesday’s Foundation-Aerobic workout was 15.03 miles in 1:03:03. Average speed was 14.3 mph; maximum speed was 15.8 mph. Average power was 77 watts; maximum power was 108 watts.
  • Thursday’s Endurance Miles-“Kitchen Sink” workout was 9.51 miles in 0:41:03. Average speed was 13.9 mph; maximum speed was 17.6 mph. Average power was 73 watts; maximum power was 153 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
  • Friday’s Foundation Intervals (8 x 5/1 minutes) workout was 15.82 miles in 1:07:50. Average speed was 14.0 mph; maximum speed was 15.9 mph. Average power was 73 watts; maximum power was 111 watts.
  • Saturday’s Aerobic Tempo Intervals (3 x 10/5 minutes) workout was 22.09 miles in 1:31:03. Average speed was 14.6 mph; maximum speed was 16.5 mph. Average power was 81 watts; maximum power was 118 watts.
  • Sunday’s Foundation Miles Medley (4 x 10/4 minutes) workout was 18.19 miles in 1:19:03. Average speed was 13.8 mph; maximum speed was 15.8 mph. Average power was 71 watts; maximum power was 109 watts.

BY THE NUMBERS:

  • Total Distance: 106.97 mi
  • Longest Ride: 22.09 mi
  • Total Time for Week: 9:03:05 (h:m:s)
  • Avg Speed: 14.2 mph
  • Max Speed: 17.7 mph
  • Avg Power: 76 watts
  • Max Power: 153 watts
  • Calories: 2,571 C
  • Avg Weight: 176.0
  • Chronic Training Load: 52 (0)