Resuming 150-Mile Training Weeks

PREPARATION 5.4 REPORT (08/17 – 08/23)

HIGHLIGHTS: My 2026 race season ends in three weeks in mid-September. With no races scheduled in those three weeks, my final goal is to log 5,200 miles for the season. That means I have to log at least 150 miles for each of the next three weeks. I’ve logged 4,762.41 miles for the season as of the end of this week. Three weeks of 150 miles equals another 450 miles and a total of 5,212 miles for the season. (Last season, I logged 5,217.53 miles.)

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. One strength workout with resistance bands was completed.

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s Endurance Miles – “Coffee Shop Ride” workout was 20.80 miles in 1:30:00. Average speed was 13.9 mph; maximum speed was 16.8 mph. Average power was 68 watts; maximum power was 101 watts.
• Wednesday’s Endurance Intervals (11 x 6/2 minutes) workout was 28.95 miles in 1:53:00. Average speed was 15.4 mph; maximum speed was 21.8 mph. Average power was 87 watts; maximum power was 129 watts.
• Thursday’s Foundation Medley Intervals (8 x 5/1 minutes) workout was 19.99 miles in 1:20:00. Average speed was 15.0 mph; maximum speed was 19.5 mph. Average power was 84 watts; maximum power was 129 watts.
• Friday’s Recovery – Endurance Blend Mixed workout was 17.82 miles in 1:10:00. Average speed was 15.3 mph; maximum speed was 18.3 mph. Average power was 89 watts; maximum power was 133 watts. A 30-minute strength training with resistance bands workout was completed.
• Saturday’s Endurance Intervals (8 x 8/1 minutes) was 25.00 miles in 1:37:00. Average speed was 15.5 mph; maximum speed was 18.7 mph. Average power was 89 watts; maximum power was 126 watts.
• Saturday’s Foundation Intervals (4 x 10/4 minutes) was 22.05 miles in 1:30:23. Average speed was 14.6 mph; maximum speed was 17.8 mph. Average power was 80 watts; maximum power was 126 watts.
• Sunday’s Endurance Miles – “Coffee Shop Ride” workout was 15.85 miles in 1:10:04. Average speed was 13.6 mph; maximum speed was 15.5 mph. Average power was 66 watts; maximum power was 83 watts. A 30-minute strength training with resistance bands workout was completed.

BY THE NUMBERS:

• Total Distance: 150.47 mi
• Longest Ride: 28.95 mi
• Total Time for Week: 11:10:27 (h:m:s)
• Avg Speed: 14.8 mph
• Max Speed: 21.6 mph
• Avg Power: 80 watts
• Max Power: 133 watts
• Calories: 3,233 C
• Avg Weight: 173.6
• Chronic Training Load: 48 (+2)