Dec012024December 1, 2024December 8, 2024by Masters TTRacer

1,040 Miles Logged in First 10 Weeks of Season

Posted in Training Reports

PREPARATION 1.10 TRAINING REPORT (11/25 – 12/01)

HIGHLIGHTS: Ten weeks into the 2024-2025 race season, I’m still averaging 100+ miles per week. There is only one more week of the Preparation Phase before starting 23 weeks of the Foundation Phase. The Foundation Phase emphasizes maximum strength for the first four weeks. Then, strength maintenance for the balance of the phase leading up to the first outdoor track timing session on Sunday, June 1st.

One of the strategies discussed last week with Craig Watson, my bike fitter, was wearing a smaller shoe. I had considered a shoe with the cleat positioned in the center of the sole, but he dissuaded me from that notion. Instead, we remeasured my foot and discovered that I could switch from a size US12.25 to US11-11.5. I ordered the new shoes and received them yesterday. Monday’s workout will be the first one with them.

This week’s training included seven workouts on the trike, but no strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Recovery-Resistance Blend workout was 10.18 miles in 0:47:02. Average speed was 13.0 mph; maximum speed was 15.0 mph. Average power was 63 watts; maximum power was 95 watts. The 45-minute strength routine, a mix of ropes, free weights, and bands, was cancelled.
  • Tuesday’s OverUnder Intervals (3 x 2 x 3/1 minutes) workout was 14.10 miles in 1:00:02. Average speed was 14.1 mph; maximum speed was 16.7 mph. Average power was 77 watts; maximum power was 135 watts.
  • Wednesday’s Endurance Miles-Kitchen Sink Ride workout was 9.02 miles in 0:41:07. Average speed was 13.2 mph; maximum speed was 16.6 mph. Average power was 65 watts; maximum power was 149 watts. The 37-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Thursday’s Threshold Ladder Intervals (3 x 30 seconds/1 minute/3 minutes) workout was 16.31 miles in 1:12:31. Average speed was 13.5 mph; maximum speed was 17.0 mph. Average power was 69 watts; maximum power was 148 watts.
  • Friday’s Recovery Miles workout was 5.84 miles in 0:30:01. Average speed was 11.7 mph; maximum speed was 12.2 mph. Average power was 49 watts; maximum power was 57 watts. The 36-minute strength routine, a mix of strength machines and rope exercises, was cancelled.
  • Saturday’s Steady State Intervals (3 x 8/5 minutes) workout was 29.29 miles in 2:07:01. Average speed was 13.8 mph; maximum speed was 16.5 mph. Average power was 72 watts; maximum power was 120 watts.
  • Sunday’s Moderate Aerobic workout was 25.59 miles in 1:55:01. Average speed was 13.4 mph; maximum speed was 16.1 mph. Average power was 68 watts; maximum power was 114 watts.

BY THE NUMBERS:

  • Total Distance: 110.33 mi
  • Longest Ride: 29.29 mi
  • Total Time for Week: 8:12:45 (h:m:s)
  • Avg Speed: 13.4 mph
  • Max Speed: 17.0 mph
  • Avg Power: 66 watts
  • Max Power: 149 watts
  • Calories: 1,933 C
  • Avg Weight: 176.7
  • Chronic Training Load: 54 (+1)