Preparation 1.1 Training Report

PREPARATION 1.1 (05/01 – 05/07) TRAINING REPORT

This 8-week training block consists of multiple interval workouts at race pace as National Senior Games (NSG) approaches in July. The first two workouts started with “fast pedal” intervals of 100+ revolutions per minute (rpm) cadence at over 100+ watts for one minute. By the end of the week, the intervals settled down to endurance pace at 70+ watts for 10 minutes.

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

DETAILS:

• Tuesday’s Fast Pedal (3 sets x 3 repeats at 1 minute) Interval workout was 10.24 miles in 0:46:02. Average speed was 13.4 mph; maximum speed was 16.7 mph. Average power was 60 watts; maximum power was 114 watts.
• Wednesday’s Fast Pedal (3 different sets) Interval workout was 15.02 miles in 1:02:02. Average speed was 14.5 mph; maximum speed was 18.6 mph. Average power was 73 watts; maximum power was 160 watts.
• Thursday’s Endurance Miles workout was 22.10 miles in 1:30:02. Average speed was 14.7 mph; maximum speed was 15.1 mph. Average power was 73 watts; maximum power was 82 watts.
• Friday’s Foundation (4 x 8 minute) Interval workout was 15.70 miles in 1:07:03. Average speed was 14.1 mph; maximum speed was 17.2 mph. Average power was 66 watts; maximum power was 121 watts.
• Saturday’s Power (VO2max) Interval workout was 13.12 miles in 0:56:58. Average speed was 14.5 mph; maximum speed was 18.3 mph. Average power was 73 watts; maximum power was 133 watts.
• Sunday’s Endurance + Tempo (4 x 10 minutes) Interval workout was 21.72 miles in 1:33:02. Average speed was 14.0 mph; maximum speed was 17.0 mph. Average power was 65 watts; maximum power was 112 watts.

BY THE NUMBERS:

• Total Distance: 98.51 mi
• Longest Ride: 22.10 mi
• Total Time for Week: 7:25:09 (h:m:s)
• Avg Speed: 14.2 mph
• Max Speed: 18.6 mph
• Avg Power: 68 watts
• Max Power: 160 watts
• Calories: 1,823 C
• Avg Weight: 169.1