Nov262023November 26, 2023December 17, 2023by Masters TTRacer

Preparation 2.5 Training Report

Posted in Training Reports

PREPARATION 2.5 TRAINING REPORT (11/20 – 11/26)

HIGHLIGHTS: This week continued the gradual increase in overall fitness from a Chronic Training Load (CTL) of 31 last week to 33 this week. The time on the trike and in the gym were identical to the last two weeks. Next week, my weekly mileage will jump from 80 to 100+ miles.

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.

Monday’s 45-minute Functional Strength workout was exclusively floor routines with weighted balls, leg and arm elastic bands/ropes. Wednesday’s 58-minute Anterior Strength and Friday’s 47-minute Posterior Strength workouts featured a mix of strength machines, fitness bands/ropes, and floor exercises.

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 off the bike. Completed 45-minute strength routine with floor exercises using resistance bands, weighted balls, and ropes.
  • Tuesday’s Time Trial Intervals (6 x 3/3 minutes) workout was 14.71 miles in 1:02:02. Average speed was 14.2 mph; maximum speed was 17.3 mph. Average power was 72 watts; maximum power was 120 watts.
  • Wednesday’s Foundation Miles workout was 21.44 miles in 1:30:02. Average speed was 14.3 mph; maximum speed was 15.1 mph. Average power was 70 watts; maximum power was 86 watts. The Anterior Strength workout was completed in 0:58:00.
  • Thursday was a rest day off the bike.
  • Friday’s Holiday Mega Burner 1 workout was 16.52 miles in 1:10:05. Average speed was 14.1 mph; maximum speed was 17.8 mph. Average power was 70 watts; maximum power was 135 watts. The Posterior Strength workout was completed in 0:47:00.
  • Saturday’s Sweet Spot Tempo Intervals (5 x 5/4 minutes) workout was 15.82 miles in 1:07:28. Average speed was 14.1 mph; maximum speed was 16.6 mph. Average power was 70 watts; maximum power was 106 watts.
  • Sunday’s Endurance Miles-Coffee Shop Ride workout was 13.46 miles in 1:05:00. Average speed was 12.4 mph; maximum speed was 20.0 mph. Average power was 54 watts; maximum power was 93 watts.

BY THE NUMBERS:

  • Total Distance: 81.94 mi
  • Longest Ride: 21.44 mi
  • Total Time for Week: 8:24:37 (h:m:s)
  • Avg Speed: 13.9 mph
  • Max Speed: 20.0 mph
  • Avg Power: 67 watts
  • Max Power: 135 watts
  • Calories: 2,280 C
  • Avg Weight: 177.8
  • Chronic Training Load: 33 (+2)