Jun142026June 14, 2026June 14, 2026by Masters TTRacer

Major Change to Weekly Workout Schedule

Posted in Training Reports

PREPARATION 3.3 REPORT (06/08 – 06/14)

HIGHLIGHTS: I had an epiphany last week concerning my too slow weight loss. Over the past three months, despite reducing my daily calorie intake to 1,500 calories and increasing my weekly mileage, my weight has not significantly dropped below 177 pounds. Then, on Friday, June 5, my weight suddenly dropped to 174.8 pounds. What had changed? Instead of an early morning workout, this Aerobic Tempo/Sweet Spot workout was conducted mid-afternoon between 2:25 and 3:21 p.m.

Prior to my accident almost six years ago now, I was working a full-time job and did my workouts during the week after 4 p.m. It was only on the weekends, when I had a long (2-3+ hours) workout or a race scheduled, that I’d ride first thing in the morning. For the past week, I’ve started to mimic my former late afternoon workout schedule.

At the same time, I’ve started increasing my weekly mileage at the recommended 10 percent rate, which included a double workout on Saturday for the first time. So far, my weekly average weight dropped to 175.5 pounds this week from 176.2 pounds last week and 177.4 pounds two weeks ago.

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

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Aerobic Tempo Intervals (3 x 14/7 minutes) workout was 21.77 miles in 1:22:00. Average speed was 15.9 mph; maximum speed was 19.1 mph. Average power was 99 watts; maximum power was 142 watts.
  • Wednesday’s Recovery-Endurance Blend workout was 10.79 miles in 0:44:00. Average speed was 14.7 mph; maximum speed was 18.4 mph. Average power was 81 watts; maximum power was 122 watts.
  • Thursday’s Aerobic Tempo/Sweep Spot Blend Intervals (3 x 8/2/4/2 minutes) workout was 21.69 miles in 1:21:00. Average speed was 16.1 mph; maximum speed was 18.9 mph. Average power was 100 watts; maximum power was 143 watts.
  • Friday’s Endurance Miles – “Kitchen Sink” workout was 14.38 miles in 0:54:00. Average speed was 16.0 mph; maximum speed was 20.8 mph. Average power was 98 watts; maximum power was 182 watts. A 30-minute strength training with resistance bands workout was completed.
  • Saturday’s Foundation/Aerobic workout was 17.67 miles in 1:08:00. Average speed was 15.6 mph; maximum speed was 19.7 mph. Average power was 93 watts; maximum power was 127 watts.
  • Saturday’s Foundation Miles Intervals (4 x 10/4 minutes) workout was 19.82 miles in 1:19:00. Average speed was 15.1 mph; maximum speed was 17.2 mph. Average power was 85 watts; maximum power was 132 watts.
  • Sunday’s Endurance Miles – “Coffee Shop Ride” workout was 20.47 miles in 1:30:00. Average speed was 13.6 mph; maximum speed was 27.7 mph. Average power was 69 watts; maximum power was 92 watts. A 30-minute strength training with resistance bands workout was completed.

BY THE NUMBERS:

  • Total Distance: 126.59 mi
  • Longest Ride: 21.77 mi
  • Total Time for Week: 9:18:00 (h:m:s)
  • Avg Speed: 15.3 mph
  • Max Speed: 27.7 mph
  • Avg Power: 89 watts
  • Max Power: 182 watts
  • Calories: 2,946 C
  • Avg Weight: 176.2
  • Chronic Training Load: 47 (+2)