Period 1 – Week 5 Training Report
PERIOD 1 – WEEK 5 (12/05 – 12/11) TRAINING REPORT
Still waiting for confirmation of the September 9, 2023, date for my three world record attempts on a nearby velodrome track. In the meantime, I’ve calculated that I have to average 18.4 mph for six hours to finish with 110 miles, one mile farther than the winner of my age-group recumbent category at the World Time Trial Championship at Borrego Springs last month. His finishing distance of 109.2 miles for six hours was not certified as a world record by the World Ultracycling Association or the Guiness Books of Records. He was also riding a two-wheel recumbent, not a trike.
HIGHLIGHTS: Each week consists of four specific cycling sessions, two recovery cycling sessions, and two strength/yoga sessions. All cycling sessions were completed indoors with my recumbent trike on a smart trainer with the Zwift or Rouvy applications.
Tuesday’s Z3 2×12 Minute Intervals workout was 19.71 miles in 1:09:25. Average speed was 17.0; maximum speed was 23.7 mph. Average power was 94 watts; maximum power was 129 watts.
Wednesday’s Z1 Active Recovery Varied workout was 16.76 miles in 1:00:12. Average speed was 16.7 mph; maximum speed was 24.0 mph. Average power was 86 watts; maximum power was 115 watts.
Thursday’s Z2-Z4 Aerobic Build Up workout was 21.01 miles in 1:15:16. Average speed was 16.8 mph; maximum speed was 23.0 mph. Average power was 89 watts; maximum power was 205 watts.
Friday’s Z1 Active Recovery Varied workout was 16.68 miles in 1:00:13. Average speed was 16.6 mph; maximum speed was 23.0 mph. Average power was 85 watts; maximum power was 115 watts.
Saturday’s Z2 Extensive Endurance workout was 34.34 miles in 2:06:35. Average speed was 16.3 mph; maximum speed was 22.4 mph. Average power was 82 watts; maximum power was 169 watts.
Sunday’s Z2 Long Steady Road Ride workout was 31.54 miles in 2:00:50. Average speed was 15.6 mph; maximum speed was 24.0 mph. Average power was 77 watts; maximum power was 147 watts.
BY THE NUMBERS:
- Total Distance: 140.02 mi
- Longest Ride: 34.34 mi
- Total Time for Week: 9:12:31 (h:m:s)
- Avg Speed: 16.4 mph
- Max Speed: 24.0 mph
- Avg Power: 86 watts
- Max Power: 205 watts
- Calories: 2,609 C
- Avg Weight: 170.0