Apr202025April 20, 2025April 20, 2025by Masters TTRacer

Only 14 Weeks Until National Senior Games

Posted in Training Reports

FOUNDATION 5.3 TRAINING REPORT (04/14 – 04/20)

HIGHLIGHTS: This was the 30th week of my 2024-2025 season. Season mileage to date totals 3,170.91 miles, an average of just over 105 miles per week. In two weeks, I will attempt the first of three monthly outdoor track timing sessions over 5 kilometers (3.1 miles) and 10 kilometers (6.2 miles) leading up to my races at National Senior Games (NSG) at the end of July. Age-group athlete registration, individual start times, and the course profile will remain unknown until NSG registration ends on Thursday, May 15.

On Monday, I was able to downsize the chainring on my trike from 53/39 teeth (11 speed cassette) with 170 mm crank arms to 52/36 teeth (10 speed cassette) with 165 mm crank arms. I’m hopeful that the shorter crank arms and smaller cycling shoes will eliminate the heel scraping problem noted when riding on the track last Fall. This has not been a problem when training indoors because the rear of my trike is elevated by a rocker platform. The front wheels are raised up on a pair of four-inch blocks to keep the trike level.

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

DETAILS:

  • Monday’s Recovery-Endurance Blend workout was 10.33 miles in 0:47:02. Average speed was 13.2 mph; maximum speed was 14.4 mph. Average power was 64 watts; maximum power was 88 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
  • Tuesday’s Endurance Miles-“Kitchen Sink” workout was 9.50 miles in 0:41:05. Average speed was 13.9 mph; maximum speed was 17.6 mph. Average power was 73 watts; maximum power was 155 watts.
  • Wednesday’s Tempo Intervals (4 x 7/5 minutes) workout was 15.84 miles in 1:07:34. Average speed was 14.1 mph; maximum speed was 16.2 mph. Average power was 75 watts; maximum power was 113 watts.
  • Thursday’s Recovery-Endurance Blend workout was 12.38 miles in 0:54:08. Average speed was 13.7 mph; maximum speed was 15.9 mph. Average power was 75 watts; maximum power was 113 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
  • Friday’s Foundation Miles workout was 16.13 miles in 1:10:03. Average speed was 13.8 mph; maximum speed was 15.3 mph. Average power was 71 watts; maximum power was 107 watts.
  • Saturday’s Trainer Workout Foundation/Aerobic workout was 16.08 miles in 1:07:53. Average speed was 14.2 mph; maximum speed was 16.2 mph. Average power was 76 watts; maximum power was 121 watts.
  • Sunday’s Foundation Miles Intervals (4 x 10/5 minutes) workout was 20.02 miles in 1:28:29. Average speed was 13.6 mph; maximum speed was 15.8 mph. Average power was 68 watts; maximum power was 112 watts.

BY THE NUMBERS:

  • Total Distance: 100.27 mi
  • Longest Ride: 20.02 mi
  • Total Time for Week: 8:46:14 (h:m:s)
  • Avg Speed: 13.8 mph
  • Max Speed: 17.6 mph
  • Avg Power: 71 watts
  • Max Power: 155 watts
  • Calories: 2,386 C
  • Avg Weight: 177.4
  • Chronic Training Load: 46 (0)