Feb152026February 15, 2026February 15, 2026by Masters TTRacer

Increased Strength Training Having Impact

Posted in Training Reports

FOUNDATION 5.1 REPORT (02/09 – 02/15)

HIGHLIGHTS: This week, I completed three 30-minute strength workouts at the gym, three 10-minute YouTube standing abdominal workouts and three 5-minute floor exercises at home, and seven 5-minute floor climbing efforts. This increased strength training totals almost three hours, double my usual weekly strength training time. It has had an immediate impact by stabilizing my body weight. Rather than a wide swing in my day-to-day weight, I recorded the same weight five times this week. It is too soon to see any weight loss trends, but these are certainly encouraging developments.

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

DETAILS:

  • Monday was a rest day off the bike. A floor climbing effort was completed.
  • Tuesday’s Foundation Miles workout was 13.28 miles in 0:55:22. Average speed was 14.5 mph; maximum speed was 18.7 mph. Average power was 80 watts; maximum power was 140 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Wednesday’s Recovery – Endurance Blend Mixed workout was 13.24 miles in 0:55:00. Average speed was 14.4 mph; maximum speed was 17.5 mph. Average power was 80 watts; maximum power was 140 watts. A floor climbing effort was completed.
  • Thursday’s Foundation Miles Intervals (4 x 6/4 minutes) workout was 14.49 miles in 0:59:00. Average speed was 14.7 mph; maximum speed was 16.8 mph. Average power was 81 watts; maximum power was 137 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Friday was a rest day off the bike. A floor climbing effort was completed.
  • Saturday’s Endurance Miles – Kitchen Sink workout was 13.16 miles in 0:52:00. Average speed was 15.2 mph; maximum speed was 19.3 mph. Average power was 90 watts; maximum power was 185 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Sunday’s Foundation Miles – Potpourri workout was 13.71 miles in 0:59:00. Average speed was 13.9 mph; maximum speed was 17.4 mph. Average power was 73 watts; maximum power was 112 watts. A floor climbing effort was completed.

BY THE NUMBERS:

  • Total Distance: 68.66 mi
  • Longest Ride: 14.49 mi
  • Total Time for Week: 7:35:18 (h:m:s)
  • Avg Speed: 14.5 mph
  • Max Speed: 19.3 mph
  • Avg Power: 81 watts
  • Max Power: 185 watts
  • Calories: 2,346 C
  • Avg Weight: 177.5
  • Chronic Training Load: 33 (-1)