Oct012023October 1, 2023October 1, 2023by Masters TTRacer

Preparation 1.1 Training Report

Posted in Training Reports

PREPARATION 1.1 TRAINING REPORT (09/25 – 10/01)

This is the first week of the 2023-2024 race season. The primary focus of this upcoming year is an attempt at three ultracycling world records in early September. A secondary goal is to eclipse the 150,000 mile career mark. I have logged 145,861.34 miles since 2001. I only need to log 4,139 miles during the next 12 months to surpass the 150,000 mile mark.

The pattern of two consecutive daily workouts on the trike, followed by a rest day, continues. My fitness level increased by two points, from a Training Stress Score (TSS) of 17 last week to 19 this week. The length of the individual workouts is increasing, along with interval duration and power intensity.

HIGHLIGHTS: All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Aerobic Tempo (3 x 10 minutes) workout was 15.06 miles in 1:04:03. Average speed was 14.1 mph; maximum speed was 15.8 mph. Average power was 71 watts; maximum power was 96 watts.
  • Tuesday was a rest day.
  • Wednesday’s Fast Pedals (3 x 3 x 1 minutes) Interval workout was 9.80 miles in 0:46:01. Average speed was 12.8 mph; maximum speed was 15.1 mph. Average power was 56 watts; maximum power was 91 watts.
  • Thursday’s Foundation (4 x 10 minutes) Interval workout was 17.00 miles in 1:15:15. Average speed was 13.6 mph; maximum speed was 14.9 mph. Average power was 64 watts; maximum power was 90 watts.
  • Friday was a rest day.
  • Saturday’s Recovery-Endurance Blend Mixed workout was 14.44 miles in 1:04:02. Average speed was 13.5 mph; maximum speed was 15.4 mph. Average power was 64 watts; maximum power was 96 watts.
  • Sunday’s TABATA Speed Sprints + Fast Pedals workout was 11.99 miles in 0:51:01. Average speed was 14.1 mph; maximum speed was 18.4 mph. Average power was 73 watts; maximum power was 172 watts.

BY THE NUMBERS:

  • Total Distance: 68.31 mi
  • Longest Ride: 17.00 mi
  • Total Time for Week: 5:00:22 (h:m:s)
  • Avg Speed: 13.6 mph
  • Max Speed: 18.4 mph
  • Avg Power: 69 watts
  • Max Power: 172 watts
  • Calories: 1,134 C
  • Avg Weight: 178.9