Preparation 1.3 Training Report


This week’s training included five workouts on the trike and three strength workouts in the gym. The only rest day with no workouts was Thursday. Wednesday and Friday featured a trike workout followed by a strength workout.

As noted in last week’s training report, my psychologist wants me to explore using a music playlist synced to my pedal cadence during any trike workouts lasting more than three hours. I purchased a small MP3 player with enough music capacity and battery life for the record attempt. I’m considering hiring a local disc jockey to help me assemble a suitable playlist. I only need my coach’s recommended cadence goal.

Before Friday’s workout, I discovered that my trike’s rear tire was flat. This was highly unusual because almost all of the 7,200+ miles I’ve ridden on it have been indoors on a trainer. The likely culprit is a slow leak around the valve stem. I was able to inflate the tire before each workout since the discovery and complete the workouts without any problem. I will replace the inner tube this week, which should remedy the problem. Just a coincidence that this occurred on Friday the 13th?

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


  • Monday was a rest day off the bike. Completed 45-minute strength routine with floor exercises using resistance bands and ropes.
  • Tuesday’s Steady State Efforts (5 x 3/3 minutes) workout was 12.73 miles in 0:54:02. Average speed was 14.1 mph; maximum speed was 17.1 mph. Average power was 71 watts; maximum power was 116 watts.
  • Wednesday’s Fast Pedals Interval workout was 11.63 miles in 0:49:02. Average speed was 14.2 mph; maximum speed was 17.0 mph. Average power was 71 watts; maximum power was 145 watts. The Anterior Strength workout was completed in 0:24:00.
  • Thursday was a rest day off the bike.
  • Friday’s Recovery-Endurance Blend Mixed workout was 15.00 miles in 1:04:11. Average speed was 14.0 mph; maximum speed was 16.2 mph. Average power was 68 watts; maximum power was 102 watts. The Posterior Strength workout was completed in 0:19:00.
  • Saturday’s Foundation Miles (3 x 6 minutes) workout was 11.80 miles in 0:52:01. Average speed was 13.6 mph; maximum speed was 17.4 mph. Average power was 64 watts; maximum power was 144 watts.
  • Sunday’s Foundation Miles-Potpourri workout was 15.31 miles in 1:07:00. Average speed was 13.7 mph; maximum speed was 15.8 mph. Average power was 64 watts; maximum power was 94 watts.


  • Total Distance: 66.48 mi
  • Longest Ride: 15.31 mi
  • Total Time for Week: 6:15:16 (h:m:s)
  • Avg Speed: 13.9 mph
  • Max Speed: 17.4 mph
  • Avg Power: 68 watts
  • Max Power: 145 watts
  • Calories: 1,706 C
  • Avg Weight: 177.1