Dec032023December 3, 2023December 3, 2023by Masters TTRacer

Preparation 2.6 Training Report

Posted in Training Reports

PREPARATION 2.6 TRAINING REPORT (11/27 – 12/03)

HIGHLIGHTS: This was the 10th week, out of 11 weeks, of the preparation phase of my Annual Training Plan (ATP). I logged 104.18 miles, the first 100+ mile week since the week of June 4th, exactly six months ago. My Chronic Training Load (CTL) continued to increase from 33 last week to 35 this week. After next week, I will enter the Foundation Phase of my ATP with four week cycles of 6.75 hours, 10 hours, 12 hours, and 14 hours. By comparison, the maximum weekly training time during the preparation phase has been only 8 hours.

This week’s training included five workouts on the trike and only one strength workout in the gym. The strength workouts on Wednesday and Friday were cancelled due to the return of knee pain. I treated the pain with rest and a single daily dose of Aleve and Extra Strength Tylenol.

Monday’s 45-minute Functional Strength workout was exclusively floor routines with weighted balls, leg and arm elastic bands/ropes.

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 Foundation Miles workout was 20.01 miles in 1:30:21. Average speed was 13.3 mph; maximum speed was 15.0 mph. Average power was 59 watts; maximum power was 89 watts.
  • Wednesday’s Foundation Miles workout was 19.55 miles in 1:30:37. Average speed was 12.9 mph; maximum speed was 21.1 mph. Average power was 65 watts; maximum power was 132 watts.
  • Thursday was a rest day off the bike.
  • Friday’s Foundation Miles workout was 20.92 miles in 1:30:01. Average speed was 13.9 mph; maximum speed was 14.9 mph. Average power was 67 watts; maximum power was 80 watts.
  • Saturday’s Foundation Miles workout was 21.68 miles in 1:30:02. Average speed was 14.4 mph; maximum speed was 15.1 mph. Average power was 72 watts; maximum power was 85 watts.
  • Sunday’s Foundation Miles workout was 22.01 miles in 1:30:28. Average speed was 14.6 mph; maximum speed was 15.2 mph. Average power was 74 watts; maximum power was 86 watts.

BY THE NUMBERS:

  • Total Distance: 104.18 mi
  • Longest Ride: 22.01 mi
  • Total Time for Week: 8:16:29 (h:m:s)
  • Avg Speed: 12.6 mph
  • Max Speed: 21.1 mph
  • Avg Power: 67 watts
  • Max Power: 132 watts
  • Calories: 2,048 C
  • Avg Weight: 176.9
  • Chronic Training Load: 35 (+2)