5-Hour Non-Stop Rehearsal Results


HIGHLIGHTS: The “non-stop” rehearsal of five hours on Saturday, April 20, was a failure on several levels. First, I tried out a new lemon-flavored endurance sports drink. I tolerated it fine during Thursday’s and Friday’s workouts. I was fine for the first two hours on Saturday, drinking 1-2 mouthfuls every 15 minutes. At the two-hour mark, I started nibbling on a Skratch Labs Cherry + Pistachio Energy Bar. I’ve never had any digestion issues with this bar, but at the two-hour 15 minute mark, I threw it up. I suspect that the acid from the drink’s lemon flavoring reacted with the bar.

Second, I had assembled a playlist of spin class music, over 100 tracks, at 140 bpm tempo. By the two-hour mark, I was ready to throw my music player against the basement wall. The music was so monotonous and tedius that I lost the will to continue the workout, in addition to throwing up the energy bar. I’m going to erase all these tracks and start over with a customized playlist from various music genres that maintain the 140 bpm tempo, but have much more variety of lyrics and melody.

I had a rest day on Wednesday when I took my trike to be serviced. I had logged over 10,000 miles in 562 workouts since purchasing it on May 20, 2022. It was overdue for maintenance. I got a complete overhaul of the frame and alignment, as well a new chain and rear cassette. Pedaling the trike is now whisper-quiet and the shifting is precise. The new cassette added some higher gears for climbing.

This week’s mileage total decreased from 127 miles last week to 95 miles. My Chronic Training Load (CTL) decreased by three points, from 57 to 54.

This week’s training included six workouts on the trike and one strength workout. All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.


  • Monday’s Endurance Miles-Coffee Shop Ride workout was 13.01 miles in 1:00:11. Average speed was 13.0 mph; maximum speed was 13.4 mph. Average power was 57 watts; maximum power was 65 mph. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
  • Tuesday’s Aerobic Tempo Intervals (2 x 10/5 minutes) workout was 14.46 miles in 1:02:01. Average speed was 14.0 mph; maximum speed was 16.2 mph. Average power was 70 watts; maximum power was 105 watts.
  • Thursday’s Recovery-Endurance Blend workout was 9.81 miles in 0:45:04. Average speed was 13.1 mph; maximum speed was 14.3 mph. Average power was 59 watts; maximum power was 77 watts.
  • Friday’s Pre-Event Ride workout was 9.88 miles in 0:45:02. Average speed was 13.2 mph; maximum speed was 17.3 mph. Average power was 61 watts; maximum power was 129 watts.
  • Saturday’s Endurance Intervals (23 x 10 minutes) workout was 35.01 miles in 2:30:34. Average speed was 13.9 mph; maximum speed was 15.5 mph. Average power was 68 watts; maximum power was 96 watts.
  • Sunday’s Endurance Miles-Coffee Shop Ride workout was 12.73 miles in 1:00:05. Average speed was 12.7 mph; maximum speed was 13.2 mph. Average power was 55 watts; maximum power was 63 watts.


  • Total Distance: 94.89 mi
  • Longest Ride: 35.01 mi
  • Total Time for Week: 7:47:57 (h:m:s)
  • Avg Speed: 13.5 mph
  • Max Speed: 17.3 mph
  • Avg Power: 62 watts
  • Max Power: 129 watts
  • Calories: 1,822 C
  • Avg Weight: 169.4
  • Chronic Training Load: 54 (-3)