Mar022025March 2, 2025March 9, 2025by Masters TTRacer

Workouts Postponed/Cancelled Due to Flu

Posted in Training Reports

FOUNDATION 3.4 TRAINING REPORT (02/24 – 03/02)

HIGHLIGHTS: Several hours after last Sunday’s successful speed test, I developed a localized sore throat at the base of my neck. I had no other symptoms that are typically associated with a cold, flu, or worse. In fact, I haven’t had a cold in several years. I started sucking on cough lozenges. At best, the lozenges provided temporary relief for my sore throat, which started to interrupt my sleep. As an additional precaution, I had COVID, Influenza A/B, and RSV tests, but all three were negative.

I completed a recovery workout on Monday, but postponed Tuesday’s workout until Wednesday. I pushed back Wednesday’s regularly scheduled workout until Thursday. I cancelled Thursday’s bike and strength workouts and postponed Friday’s workout until Saturday. Saturday’s workout was cancelled.

On Friday, my sore throat suddenly started feeling better, but I started to experience nasal congestion and listlessness typically associated with the flu. I relied on over-the-counter medications over the weekend to successfully combat the congestion, coughing, and post-nasal drip. I expect to be back at full strength on Monday.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. I completed one of two strength workouts this week.

DETAILS:

  • Monday’s Recovery-Endurance Blend workout was 12.27 miles in 0:55:19. Average speed was 13.3 mph; maximum speed was 15.0 mph. Average power was 65 watts; maximum power was 104 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
  • Wednesday’s Zone 2-3 Over Under workout was 13.10 miles in 0:57:03. Average speed was 13.8 mph; maximum speed was 16.4 mph. Average power was 71 watts; maximum power was 116 watts.
  • Thursday’s Aerobic Tempo Intervals (2 x 10/5 minutes, 2 x 5/3 minutes) workout was 15.17 miles in 1:06:03. Average speed was 13.8 mph; maximum speed was 15.6 mph. Average power was 71 watts; maximum power was 105 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Saturday’s Recovery-Endurance Blend workout was 11.67 miles in 0:54:05. Average speed was 13.0 mph; maximum speed was 14.5 mph. Average power was 61 watts; maximum power was 93 watts.
  • Sunday’s Pre-Event Ride workout was 9.29 miles in 0:42:05. Average speed was 13.2 mph; maximum speed was 16.7 mph. Average power was 66 watts; maximum power was 142 watts.
  • Sunday’s Foundation Miles – “Potpourri” workout was 20.43 miles in 1:31:01. Average speed was 13.5 mph; maximum speed was 15.3 mph. Average power was 66 watts; maximum power was 100 watts.

BY THE NUMBERS:

  • Total Distance: 72.64 mi
  • Longest Ride: 20.43 mi
  • Total Time for Week: 6:08:31 (h:m:s)
  • Avg Speed: 13.5 mph
  • Max Speed: 16.4 mph
  • Avg Power: 67 watts
  • Max Power: 116 watts
  • Calories: 1,544 C
  • Avg Weight: 176.7
  • Chronic Training Load: 52 (-4)