Dec102023December 10, 2023December 10, 2023by Masters TTRacer

Preparation 2.7 Training Report

Posted in Training Reports

PREPARATION 2.7 TRAINING REPORT (12/04 – 12/10)

HIGHLIGHTS: This was the final week of the 11-week preparation phase of my Annual Training Plan (ATP). I dropped back to 83 miles for the week from 104 miles last week. My Chronic Training Load (CTL) nevertheless continued to increase from 35 last week to 36 this week. Next week, I enter the Foundation Phase of my ATP with four week cycles of 6.75 hours, 10 hours, 12 hours, and 14 hours, until April. 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 three strength workout in the gym. I continue to treat my lingering knee pain with a single daily dose of Aleve and Extra Strength Tylenol. I visited my physical therapist early in the week. She massaged my knees with an emphasis on breaking up any scar tissue that may have formed from the injury.

Monday’s 45-minute Functional Strength workout was exclusively floor routines with weighted balls, leg and arm elastic bands/ropes. Strength workouts on Wednesday and Friday consisted of six strength cable/machine sets and various 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 Anaerobic Power Intervals (5 x 90 seconds) workout was 15.13 miles in 1:06:32. Average speed was 13.6 mph; maximum speed was 18.7 mph. Average power was 65 watts; maximum power was 145 watts.
  • Wednesday’s Foundation Miles workout was 21.74 miles in 1:30:01. Average speed was 14.5 mph; maximum speed was 15.1 mph. Average power was 72 watts; maximum power was 85 watts. The Anterior Strength workout was completed in 0:44:00.
  • Thursday was a rest day off the bike.
  • Friday’s Anaerobic Power Intervals (4 x 90 seconds) workout was 13.20 miles in 0:58:01. Average speed was 13.7 mph; maximum speed was 18.8 mph. Average power was 65 watts; maximum power was 148 watts. The Posterior Strength workout was completed in 0:43:00.
  • Saturday’s Foundation Miles workout was 17.14 miles in 1:15:01. Average speed was 13.7 mph; maximum speed was 14.4 mph. Average power was 64 watts; maximum power was 73 watts.
  • Sunday’s Aerobic Tempo Intervals (3 x 10 minutes) workout was 15.82 miles in 1:05:02. Average speed was 14.6 mph; maximum speed was 17.9 mph. Average power was 75 watts; maximum power was 146 watts.

BY THE NUMBERS:

  • Total Distance: 83.03 mi
  • Longest Ride: 21.74 mi
  • Total Time for Week: 8:06:37 (h:m:s)
  • Avg Speed: 14.0 mph
  • Max Speed: 18.8 mph
  • Avg Power: 66 watts
  • Max Power: 145 watts
  • Calories: 2,281 C
  • Avg Weight: 178.0
  • Chronic Training Load: 36 (+1)