Jul072024July 7, 2024July 7, 2024by Masters TTRacer

Just a “normal” Training Week

Posted in Training Reports

SPECIALIZED 2.3 TRAINING REPORT (07/01 – 07/07)

HIGHLIGHTS: The only noteworthy event, since the multiple highlights two weeks ago, was the absence of my strength coach. He will be gone for two weeks to get married in his hometown in Colorado. In his place, I met Wednesday, after I screwed up the appointment time, with his colleague, Nate. Nate’s workout was heavy on strength machines, while Derrick emphasizes floor exercises with ropes and bands. All good in the end.

My Chronic Training Load (CTL) was unchanged at 57. This week’s training included seven workouts on the trike, plus one strength workout. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Endurance Miles-Coffee Shop Ride workout was 15.82 miles in 1:14:09. Average speed was 12.8 mph; maximum speed was 13.4 mph. Average power was 56 watts; maximum power was 68 watts.
  • Tuesday’s Foundation Miles workout was 21.02 miles in 1:30:17. Average speed was 14.0 mph; maximum speed was 15.2 mph. Average power was 68 watts; maximum power was 92 watts.
  • Wednesday’s Sweet Spot Tempo Intervals (3 x 12/5 minutes) workout was 17.32 miles in 1:11:01. Average speed was 14.6 mph; maximum speed was 16.8 mph. Average power was 78 watts; maximum power was 115 watts. The 45-minute strength routine was a mix of upper body and core exercises with strength machines.
  • Thursday’s Sweet Spot Tempo Intervals (6 x 5/1 minutes) workout was 13.87 miles in 0:56:03. Average speed was 14.9 mph; maximum speed was 16.7 mph. Average power was 81 watts; maximum power was 117 watts.
  • Friday’s Endurance Miles-Coffee Shop Ride workout was 15.82 miles in 1:13:30. Average speed was 12.9 mph; maximum speed was 13.4 mph. Average power was 57 watts; maximum power was 67 watts.
  • Saturday’s Steady State Intervals (4 x 7/6 minutes) workout was 18.12 miles in 1:15:24. Average speed was 14.4 mph; maximum speed was 17.2 mph. Average power was 76 watts; maximum power was 121 watts.
  • Sunday’s Steady State Intervals (4 x 5/3 minutes) workout was 14.31 miles in 1:00:01. Average speed was 14.3 mph; maximum speed was 17.2 mph. Average power was 74 watts; maximum power was 117 watts.

BY THE NUMBERS:

  • Total Distance: 116.29 mi
  • Longest Ride: 21.02 mi
  • Total Time for Week: 9:05:25 (h:m:s)
  • Avg Speed: 13.9 mph
  • Max Speed: 17.2 mph
  • Avg Power: 70 watts
  • Max Power: 121 watts
  • Calories: 2,283 C
  • Avg Weight: 171.3
  • Chronic Training Load: 57 (0)