Nov102024November 10, 2024November 10, 2024by Masters TTRacer

Only Four More Preparation Weeks

Posted in Training Reports

PREPARATION 1.7 TRAINING REPORT (11/04 – 11/10)

HIGHLIGHTS: The Preparation Phase of a cyclist’s training season aims to build aerobic fitness and strength. My weekly mileage dipped to just under 100 miles for the past couple of weeks, but is starting to return to the 100+ miles mark. (This week’s mileage total was 96.20 miles.) The three weekly strength workouts in the gym have been going well.

Generally speaking, the Preparation Phase includes goal setting (2025 National Senior Games in late July), building a base (718 miles logged since September 23), strength training (3 x weekly sessions), getting enough rest, and eating well.

This week’s training included seven workouts on the trike, plus three 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 Climbing Repeats Intervals (4 x 6/4 minutes) workout was 15.66 miles in 1:06:35. Average speed was 14.1 mph; maximum speed was 16.8 mph. Average power was 72 watts; maximum power was 122 watts. The 45-minute strength routine was a mix of ropes, free weights, and bands.
  • Tuesday’s Foundation Miles-Potpourri workout was 12.41 miles in 0:59:02. Average speed was 12.6 mph; maximum speed was 14.2 mph. Average power was 58 watts; maximum power was 81 watts.
  • Wednesday’s Climbing Repeats Intervals (4 x 5/4 minutes) workout was 14.18 miles in 1:02:02. Average speed was 13.7 mph; maximum speed was 16.7 mph. Average power was 73 watts; maximum power was 120 watts. The 37-minute strength routine was a mix of strength machines, free weights, and rope exercises.
  • Thursday’s Recovery-Endurance Miles workout was 6.63 miles in 0:31:03. Average speed was 12.8 mph; maximum speed was 14.1 mph. Average power was 60 watts; maximum power was 76 watts.
  • Friday’s Recovery-Endurance Miles workout was 10.11 miles in 0:47:02. Average speed was 12.9 mph; maximum speed was 14.0 mph. Average power was 61 watts; maximum power was 81 watts. The 36-minute strength routine was a mix of strength machines and rope exercises.
  • Saturday’s Steady State Intervals (4 x 7/4 minutes) workout was 19.20 miles in 1:20:01. Average speed was 14.4 mph; maximum speed was 21.4 mph. Average power was 81 watts; maximum power was 265 watts.
  • Sunday’s Endurance Miles-Negative Splits workout was 18.01 miles in 1:18:10. Average speed was 13.8 mph; maximum speed was 15.8 mph. Average power was 71 watts; maximum power was 115 watts.

BY THE NUMBERS:

  • Total Distance: 96.20 mi
  • Longest Ride: 19.20 mi
  • Total Time for Week: 9:01:55 (h:m:s)
  • Avg Speed: 13.6 mph
  • Max Speed: 21.4 mph
  • Avg Power: 69 watts
  • Max Power: 265 watts
  • Calories: 2,426 C
  • Avg Weight: 176.5
  • Chronic Training Load: 51 (+1)