Apr282024April 28, 2024May 5, 2024by Masters TTRacer

Introduction to Block Training

Posted in Training Reports

PREPARATION 1.2 TRAINING REPORT (04/22 – 04/28)

HIGHLIGHTS: This week, coach introduced me to a new training concept called “Block Training.” Block training consists of very hard workouts for two or three consecutive days followed by an equal amount of recovery (days off or active recovery rides). Block training works by producing a greater overload on one’s cardiovascular and musculoskeletal systems than is possible with many other forms of training. This facilitates the physiological adaptation process that leads to improved performance. In my case, being able to sustain 17+ mph for six hours.

This week, Monday and Thursday were rest days off the bike. Tuesday’s and Wednesday’s workouts were recovery rides. The hard workouts were Friday (2.5 hours), Saturday (3.0 hours), and Sunday (4.0 hours). As a result, this week’s mileage total increased from 95 miles last week to 164. My Chronic Training Load (CTL) increased by three points, from 54 to 57.

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.

DETAILS:

  • Monday was a rest day. The 45-minute strength routine was a mix of upper body and core exercises with ropes, hand weights, and bands.
  • Tuesday’s Sweet Spot Tempo Intervals (5 x 6/4 minutes) workout was 20.67 miles in 1:27:01. Average speed was 14.3 mph; maximum speed was 16.8 mph. Average power was 73 watts; maximum power was 115 watts.
  • Wednesday’s Foundation Miles workout was 14.06 miles in 1:00:01. Average speed was 14.1 mph; maximum speed was 14.7 mph. Average power was 69 watts; maximum power was 81 watts.
  • Thursday was a rest day.
  • Friday’s Foundation Miles workout was 34.36 miles in 2:30:01. Average speed was 13.7 mph; maximum speed was 15.1 mph. Average power was 66 watts; maximum power was 88 watts.
  • Saturday’s Endurance Ladder Intervals (13 x 10/2 minutes) workout was 40.88 miles in 3:01:01. Average speed was 13.6 mph; maximum speed was 15.4 mph. Average power was 64 watts; maximum power was 94 watts.
  • Sunday’s Endurance Ladder Intervals (4 x 5/1 minutes) workout was 27.44 miles in 2:01:00. Average speed was 13.6 mph; maximum speed was 15.7 mph. Average power was 65 watts; maximum power was 96 watts.
  • Sunday’s Endurance Ladder Intervals (10 x 8/1 minutes) workouts was 26.14 miles in 1:55:02. Average speed was 13.6 mph; maximum speed was 15.5 mph. Average power was 65 watts; maximum power was 98 watts.

BY THE NUMBERS:

  • Total Distance: 163.56 mi
  • Longest Ride: 40.88 mi
  • Total Time for Week: 12:39:06 (h:m:s)
  • Avg Speed: 13.7 mph
  • Max Speed: 16.8 mph
  • Avg Power: 67 watts
  • Max Power: 115 watts
  • Calories: 3,005 C
  • Avg Weight: 169.3
  • Chronic Training Load: 57 (+3)