Feb162025February 16, 2025February 16, 2025by Masters TTRacer

More Speed Intervals at Race Pace

Posted in Training Reports

FOUNDATION 3.2 TRAINING REPORT (02/10 – 02/16)

HIGHLIGHTS: On Tuesday, I completed a new workout called 3-STEP ACCELERATIONS that consisted of 3 x 3/2/1 minute intervals. The first three minutes were ridden within my Sweet Spot zone (97-112 watts). The next two minutes were ridden at Time Trial pace (113-128 watts). The final one minute was ridden above my VO2max zone (>129 watts). I successfully achieved each zone’s wattage goal. For the final minute, in the second interval, I reached 142 watts, well into my Anaerobic Power zone.

The speed intervals over the past two weeks have been in preparation for my first virtual time trial effort next Sunday. I’ve ridden this particular course both live and virtually over the past four seasons. I’m targeting an average speed of over 20 mph for the 9.24 mile course.

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

DETAILS:

  • Monday’s Recovery-Endurance Blend workout was 14.46 miles in 1:04:02. Average speed was 13.6 mph; maximum speed was 15.2 mph. Average power was 68 watts; maximum power was 100 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
  • Tuesday’s 3-Step Accelerations Intervals (3 x 3/2/1 minutes) workout was 15.81 miles in 1:08:03. Average speed was 13.9 mph; maximum speed was 17.2 mph. Average power was 74 watts; maximum power was 142 watts.
  • Wednesday’s Recovery-Endurance Blend workout was 13.05 miles in 1:01:03. Average speed was 12.8 mph; maximum speed was 14.1 mph. Average power was 59 watts; maximum power was 80 watts.
  • Thursday’s Aerobic Tempo/Sweet Spot Blend workout was 23.07 miles in 1:35:04. Average speed was 14.6 mph; maximum speed was 16.5 mph. Average power was 81 watts; maximum power was 115 watts. The 60-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Friday’s Endurance Miles-“Kitchen Sink” workout was 12.67 miles in 0:55:03. Average speed was 13.8 mph; maximum speed was 16.8 mph. Average power was 72 watts; maximum power was 139 watts.
  • Saturday’s Pre-Event Ride workout was 9.28 miles in 0:42:03. Average speed was 13.2 mph; maximum speed was 16.8 mph. Average power was 66 watts; maximum power was 148 watts.
  • Saturday’s Time Trial Intervals (4 x 6/5 minutes) workout was 16.01 miles in 1:08:51. Average speed was 14.0 mph; maximum speed was 17.2 mph. Average power was 75 watts; maximum power was 128 watts.
  • Sunday’s Endurance Miles-“Coffee Shop Ride” workout was 16.01 miles in 1:10:17. Average speed was 13.7 mph; maximum speed was 14.4 mph. Average power was 69 watts; maximum power was 84 watts.

BY THE NUMBERS:

  • Total Distance: 120.37 mi
  • Longest Ride: 23.07 mi
  • Total Time for Week: 9:29:26 (h:m:s)
  • Avg Speed: 13.8 mph
  • Max Speed: 17.2 mph
  • Avg Power: 71 watts
  • Max Power: 148 watts
  • Calories: 2,449 C
  • Avg Weight: 177.1
  • Chronic Training Load: 57 (+1)